Incorporating Biophilia into Your Home & Workspace: 9 Easy & Inexpensive Ways to Add Nature Inside & Benefit Your Mental Health
Humans have an innate connection to the outside world. As hunter-gatherers, we spent the earliest parts of humankind’s history deeply intertwined with the Earth. This desire to be linked to nature is pervasive and has been passed down throughout all generations of our existence. We know this to be true, as it is quite common to hear statements such as, “The beach is my happy place”, “The forest is calling and I must go”, or even “Stop and smell the roses”.
Psychoanalyst Erich Fromm coined the term Biophilia in 1973, which is the “idea that humans possess an innate tendency to seek connections with nature and other forms of life […] the passionate love of life and all that is alive,” (Rogers, 2019). His work has been carried on through research, which has found that there is a genetic component found within the instinctive desire to connect with nature.
Since the start of the COVID-19 pandemic, many people have transitioned their jobs to remote telework. This means that more professionals are now spending the majority of their time in their homes. Many people live in bustling, busy metropolitan areas and find that they are more disconnected from nature than ever before. To add elements of nature into their spaces, more people are looking to incorporate Biophilic designs into their offices, bedrooms, bathrooms, and architecture designs!
As a Social Worker and therapist who utilizes Ecotherapy in my practice, I recognize the innate connection between nature and physical, mental, and emotional wellbeing. Weir (2020) reports, “[…] contact with nature is associated with increases in happiness, subjective well-being, positive affect, positive social interactions and a sense of meaning and purpose in life, as well as decreases in mental distress,” (Weir, 2020). It also helps improve concentration, boosts creativity, increases energy, and improves sleep quality. For my own well-being, I have found many easy, inexpensive ways to incorporate Biophilia into my workspace.
Here’s how you can incorporate Biophilic design into your indoor workspace:
Get some indoor plants!
Get a variety of plants that have different shades of green. Get some that have your favorite colors! Indoor plants allow you to access green space within your own home, while also purifying the air. NASA (yes that NASA) completed a study identifying the best air purifying plants you can have indoors (BoredPanda.com, 2017). I frequently keep snake plants, air plants, spider plants, and succulents in my workspace. They are very easy plants to keep alive (which is great because I need all the help I can get!), are beautiful and add color, are reasonable in size, are inexpensive, and really enhance my mood.
Incorporate Natural Lighting
-Turn off your overhead lights and open your blinds! Let in natural light.
-Utilize lamps and candles to help create a warm, natural environment in your space. It conserves energy, saves you money, and improves your mood!
During my therapy sessions, I face the window to allow myself to get light, see the sky change colors, see birds and insects as they fly by, and spot the occasional rainbow.
Get a Small Fountain or Water Feature
I have this small fountain near my desk that splashes and flows. It’s really relaxing and allows me to feel connected to water when I’m stuck indoors.
Use a Sand Tray
Sand trays are great for:
Helping calm the mind & reducing anxiety
Engaging the senses
Promoting creativity
Coping with feelings that you may not have the words for
I have this sand tray * near my desk that I use when I’m in between sessions, brainstorming creative projects, or trying to relax my brain.
Get Fresh Air
When possible, open your windows and doors and let fresh air in. Access to fresh air and pleasant environmental smells often naturally leads to taking deeper breaths and filling the lungs more completely!
Aromatherapy
Use essential oils, burn incense, burn candles, and make your own homemade air fragrances.
Make your own homemade aromas to fill the air with my favorite recipe:
Bring water, orange peels, lemon peels, apple, cinnamon & rosemary sprigs to a simmer. It’s an instant mood-booster for me! Plus, it allows me to reuse items I already have in my home, so it’s very low cost.
Researchers have found that specific fragrances can impact the brain and body in different ways. For instance, citrus fragrances found in nature have been documented to improve immune and endocrine function (Komori et al., 1995). Sowndhararajan and Kim (2016) monitored the effects of certain fragrances as they are inhaled on an EEG. Lavender had been shown to promote relaxation and drowsiness, while a scent like rosemary was found to increase alertness. Magnolia was shown to also increase alertness, while also increasing concentration, (Sowndhararajan & Kim, 2016).
Use Natural Images In Your Space
Research shows that viewing natural images helps boost mood & creativity!
I buy canvases on sale and paint outdoor spaces and animals that bring me joy. I love it because it’s an inexpensive way to decorate my space and allows me to be creative. If painting isn’t your thing, check out flea markets, resale shops, and yard sales. It helps keep items out of landfills and saves you a ton of money.
Keep photos of your favorite vacation spots nearby or use them as a slideshow on your computer, shelf, or wall.
Use Natural Soundscapes
Listening to sounds of nature or viewing images of the outdoors has proven to be mentally beneficial.
Researchers studied the effects of stress response along with physical recovery with the use of natural sounds versus other types of noise. They found that sounds of nature improved mood and evoked positive emotions in participants, (Alvarsson, Wiens & Nilsson, 2010). Evidence in other studies also suggest that improvements in stress responses, mood, and physical well-being are also found when listening to sounds that are commonly heard and are identifiable in nature (i.e. wind rustling through the trees, rain, waves crashing).
When you can, open your windows and doors and listen for natural sounds in your space.
However, If you live in an area with limited green space or natural environments, find some! Youtube is a great source for relaxing, natural sounds. Look for "relaxing nature sounds" and you'll easily find one that is perfect for you to play in the background!
Again, incorporating a small water fountain (like the one I listed above) or feature is another great way to get sounds of nature in your space!
Get Creative & Incorporate Natural Elements
Consider what elements of nature bring you joy, peace, and relaxation.
For some, it may be crystals. For others, it may be using natural tones for paint colors or wall paper. For others, it may be using elements that are naturally found in your area to repurpose into furniture or other aesthetic décor.
For others, it might be turning on a video in the background with a fireplace crackling to add some year-round coziness.
Regardless of what you use to style your indoor workspace, remember that it’s about improving your mental and physical well-being. Don’t break the bank or your emotional well-being trying to overhaul your workspace! Get creative and consider ways that are inexpensive, simple & help reduce trash in landfills. Your mental health, wallet, personal space & our planet will all benefit from it!
I’m really interested to hear what ways you’re incorporating Biophilic Designs into your indoor spaces. Please comment and let me know what how you’ve made it work in your workspace!
Lana Lipe is a Licensed Clinical Social Worker and founder of Hoosier Mental Health, LLC. She is a private practice therapist in Indianapolis, Indiana who often uses Ecotherapy as a treatment approach to help adult clients living with: chronic conditions, grief, loss, stress, trauma, anxiety, perfectionism, as well as gender identity & sexual orientation exploration. Her work with Ecotherapy assists her clients as they learn to step into their power and discover who they are authentically meant to be.
You can learn more about Lana’s Ecotherapy practice here: https://www.honutherapy.com/ecotherapy
Works Cited
Alvarsson, J. J., Wiens, S. & Nilsson, M. E. (2010). Stress Recovery during exposure to nature, sound, and environmental noise. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2872309/
BoredPanda.com (2017). NASA reveals a list of the best air-cleaning plants for your home. Retrieved from: https://www.boredpanda.com/best-air-filtering-houseplants-nasa/?utm_source=google&utm_medium=organic&utm_campaign=organic
Rogers, K. (2019). Biophilia hypothesis. Encyclopedia Britannica. Retrieved from: https://www.britannica.com/science/biophilia-hypothesis
Sowndhararajan, K., Songmun, K. (2016). Influence of fragrances on human psychophysiological activity: With special reference to human electroencephalographic response. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198031/?fbclid=IwAR0J_kiCDCItTRDDBrXpVNFB4mIfbYbdIgJ8zNTFns_9RwZ2Rq-W8LwnAeA
