英文原文
Greater exposure to or contact with nature is correlated with better health and well-being. In the 1980s, the practice of immersing oneself in nature by mindfully using all five senses surfaced as a pivotal part of preventive health care and healing in Japan. This practice, called Shinrin-Yoku, or forest bathing, offers a multitude of physiological and psychological health benefits — from improving the cardiovascular and respiratory systems, to improving overall immune system function, to lowering anxiety and depression, and increasing mental relaxation. What has now become a global movement was created in response to a stress epidemic.
In our technology-driven world filled with constant demands and stimuli, it’s more important than ever to access the healing and restorative benefits of nature. Research shows that when we are in nature our brain behaves differently. Parks and greenspaces are more than just a place to recreate and play — they provide access to nature which has profound health benefits like lowering stress and preventing chronic illness.
As park and recreation professionals, you are positioned to champion the importance of greenspaces and ensure equitable access to nature and the outdoors. Here are five reasons why parks and greenspaces are vital for the mental health of your community, and a few tips to help your community members connect with the healing power of nature:
1. Spending time in parks and greenspaces lowers stress.
Parks and greenspaces, with natural elements like trees, wildflowers, birds and water, invite us into the present moment and provide us with an opportunity to enjoy our surroundings. These settings help us unwind and experience powerful emotions like awe and wonder. Studies have shown that spending time in nature lowers cortisol levels and blood pressure, while also improving sleep. Parks offer a reprieve from our daily lives and the constant bombardment of stimuli, allowing the mind to reset and recharge. Immersing oneself in nature's beauty can enhance cognitive function, creativity and productivity.
2. Spending time outside makes us happier.
Have you ever noticed how a leisurely walk in the park can lift your spirits? Exposure to natural environments triggers the release of endorphins, the body's feel-good hormones, leading to improved mood and a sense of well-being. Connecting with our natural surroundings can restore our cognitive resources, boosting our creativity and enhancing our ability to concentrate. Parks and greenspaces offer a sanctuary away from the pressures of daily life, allowing us to recharge and reconnect with ourselves. While it’s important to disconnect from smartphone notifications and stimuli to fully experience the benefits of nature, there are free apps like iNaturalist and Merlin Bird ID that can help us connect more deeply with our natural surroundings.
3. Parks are community hubs for social connection.
Parks play a crucial role as communal hubs, bringing together community members from different perspectives to converge and cultivate a sense of belonging and social cohesion. This, combined with the positive influence of nature increasing prosocial behavior, amplifies the significance of communal greenspaces. The outdoors offers a myriad of activities for all ages — from activities that have a physical exercise element like walking groups, nature hikes or birdwatching, to activities that ignite our creative spirit and connection with the natural world such as photography, nature journaling or plein air painting. Community gardens are wonderful opportunities to connect with others and the outdoors, as well as NRPA’s annual Parks for Pollinators BioBlitz. Shared experiences in nature create bonds that foster a sense of purpose while also forming social connections that are crucial for mental health. They provide support, reduce loneliness and cultivate a sense of camaraderie around shared interests.
4. Parks support better health and well-being.
Parks offer outdoor programs and activities designed to promote healing and well-being — from yoga and Tai Chi classes to gardening programs. They also play a vital role in ecotherapy, whether a person is self-motivated or under a doctor’s orders to spend time outside. People of all ages can connect with nature in their local parks through self-guided nature trails and guided mindful outdoor walks. It’s never too early or late in life to introduce someone to forest bathing. Once an individual has developed the ability to connect with the natural world around them, they can take that knowledge with them. All these offerings and activities contribute to health and well-being by providing opportunities for self-reflection, mindfulness and healing.
5. Exposure to parks and greenspaces cultivates environmental stewardship.
Studies show that when we nurture our connection with nature, our behaviors toward the Earth shift. As our appreciation for things in the natural world deepens, our sense of responsibility in caring for the world around us grows. Individuals who love nature care more about recycling and sustainable practices. They’re more apt to help plant pollinator gardens and create wildlife habitats or assist with park cleanups and removal of invasive plants. It’s especially important to encourage nature appreciation among our youth because they will lead the charge to care for parks and greenspaces well into the future.
As park and recreation professionals, we hold the key to unlocking the immense potential of parks and greenspaces as sanctuaries for mental health and well-being. Let’s create spaces where individuals can harness the healing power of nature to achieve health and wellness, by finding solace, rejuvenation and connection.
中文翻译
更多地接触自然与更好的健康和幸福感相关。在20世纪80年代，通过有意识地使用所有五种感官沉浸于自然的实践在日本成为预防性医疗和康复的关键部分。这种被称为“森林浴”的实践提供了许多生理和心理上的健康益处——从改善心血管和呼吸系统，到提高整体免疫功能，再到降低焦虑和抑郁，并增加心理放松。如今已成为全球运动的这一实践，是为了应对压力流行病而创建的。
在我们这个充满持续需求和刺激的技术驱动世界中，获取自然的治愈和恢复益处比以往任何时候都更加重要。研究表明，当我们在自然中时，我们的大脑行为会有所不同。公园和绿地不仅仅是娱乐和玩耍的地方——它们提供了接触自然的机会，这具有深远的健康益处，如降低压力和预防慢性疾病。
作为公园和娱乐专业人士，您有责任倡导绿地的重要性，并确保公平地接触自然和户外。以下是公园和绿地对社区心理健康至关重要的五个原因，以及一些帮助社区成员连接自然治愈力量的提示：
1. 在公园和绿地中度过时间可以降低压力。
公园和绿地，拥有树木、野花、鸟类和水等自然元素，邀请我们进入当下，并为我们提供享受周围环境的机会。这些环境帮助我们放松并体验敬畏和惊奇等强烈情感。研究表明，在自然中度过时间可以降低皮质醇水平和血压，同时改善睡眠。公园为我们提供了从日常生活和持续刺激轰炸中解脱的机会，让心灵重置和充电。沉浸于自然之美可以增强认知功能、创造力和生产力。
2. 在户外度过时间让我们更快乐。
您是否注意到在公园悠闲散步如何提升您的情绪？接触自然环境会触发内啡肽的释放，这是身体的“感觉良好”激素，导致情绪改善和幸福感。与自然环境的连接可以恢复我们的认知资源，提升我们的创造力并增强我们的专注能力。公园和绿地为远离日常生活压力提供了避难所，让我们充电并重新连接自己。虽然断开智能手机通知和刺激以充分体验自然益处很重要，但像iNaturalist和Merlin Bird ID这样的免费应用程序可以帮助我们更深入地连接自然环境。
3. 公园是社交连接的社区中心。
公园作为社区中心发挥着关键作用，将来自不同视角的社区成员聚集在一起，培养归属感和社会凝聚力。这与自然增加亲社会行为的积极影响相结合，放大了社区绿地的重要性。户外为所有年龄段提供了无数活动——从具有体育锻炼元素的活动，如步行小组、自然远足或观鸟，到激发我们创造精神和与自然世界连接的活动，如摄影、自然日记或户外绘画。社区花园是与他人和户外连接的绝佳机会，以及NRPA的年度“公园为传粉者生物闪电战”。自然中的共享体验创造了促进目标感的纽带，同时也形成了对心理健康至关重要的社会连接。它们提供支持，减少孤独感，并围绕共同兴趣培养同志情谊。
4. 公园支持更好的健康和幸福感。
公园提供旨在促进治愈和幸福感的户外项目和活动——从瑜伽和太极课程到园艺项目。它们在生态治疗中也发挥着至关重要的作用，无论一个人是自我激励还是根据医生的指示在户外度过时间。所有年龄段的人都可以通过自助自然步道和引导的户外正念步行在当地公园与自然连接。向某人介绍森林浴永远不会太早或太晚。一旦个人发展了与周围自然世界连接的能力，他们就可以将这些知识带走。所有这些提供和活动通过提供自我反思、正念和治愈的机会，有助于健康和幸福感。
5. 接触公园和绿地培养环境管理意识。
研究表明，当我们培养与自然的连接时，我们对地球的行为会改变。随着我们对自然世界事物的欣赏加深，我们对照顾周围世界的责任感增强。热爱自然的人更关心回收和可持续实践。他们更倾向于帮助种植传粉者花园、创建野生动物栖息地，或协助公园清理和移除入侵植物。鼓励年轻人欣赏自然尤为重要，因为他们将在未来领导照顾公园和绿地的行动。
作为公园和娱乐专业人士，我们掌握着解锁公园和绿地作为心理健康和幸福感避难所的巨大潜力的关键。让我们创造空间，让个人可以利用自然的治愈力量实现健康和幸福，通过找到慰藉、恢复和连接。
文章概要
本文探讨了公园和绿地如何通过自然接触促进心理健康，强调了森林浴等实践在降低压力、提升幸福感、增强社交连接、支持整体健康和培养环境管理意识方面的作用。结合关键词“成人自我状态和公共公园使用放松”，文章指出公园为成人提供了理性、现实和适应的空间，帮助他们从日常压力中解脱，实现心理放松和恢复。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容
公园和绿地就像大自然的大玩具，让我们玩得开心又健康。当我们去公园时，可以看到树、花、鸟和水，这让我们感觉放松和快乐。科学家说，在公园里玩可以降低压力，让我们睡得更香，还能变得更聪明和有创意。公园也是交朋友的好地方，大家一起玩，感觉更团结。而且，当我们爱上自然，我们就会更想保护地球，比如回收垃圾和种花。所以，公园不仅好玩，还对我们的心情和地球都有好处！
TA沟通分析心理学理论评价
从沟通分析心理学理论来看，公园和绿地的使用体现了成人自我状态在心理调节中的积极作用。成人自我状态是理性、现实和适应的部分，当个体在公园中沉浸于自然时，他们能够从父母自我状态或儿童自我状态的冲突中暂时脱离，进入一个平衡的成人自我状态。例如，森林浴等实践鼓励有意识地使用感官，这促进了成人自我状态的激活，帮助个体理性地处理压力，并适应环境变化。公园作为社区中心，也促进了成人自我状态之间的健康互动，通过社交活动增强现实问题解决能力。这种自然接触强化了成人自我状态的功能，支持个体在压力环境中保持心理稳定和积极应对。
在实践上可以应用的领域和可以解决人们的十个问题。
在实践上，公园和绿地的应用可以基于沟通分析心理学理论扩展到多个领域，解决人们的心理问题。首先，在心理健康领域，公园可以作为生态治疗的场所，帮助个体通过成人自我状态管理焦虑和抑郁。其次，在教育领域，学校可以利用公园进行户外学习，培养学生的成人自我状态，提高专注力和创造力。第三，在职场环境中，企业可以组织公园活动，促进员工从儿童自我状态的冲动中恢复，增强团队合作。第四，在社区服务中，公园项目可以支持老年人通过成人自我状态应对孤独感。第五，在家庭关系中，公园活动可以帮助家庭成员从父母自我状态的批评中解脱，改善沟通。第六，在个人成长中，个体可以通过公园冥想强化成人自我状态，提升自我反思能力。第七，在社交技能培训中，公园的集体活动可以练习成人自我状态的互动，减少社交焦虑。第八，在压力管理中，公园的放松环境有助于从儿童自我状态的依赖转向成人自我状态的自主。第九，在环境教育中，公园体验可以激发成人自我状态的责任感，促进可持续行为。第十，在康复治疗中，公园的自然元素支持成人自我状态的恢复，加速心理创伤的愈合。这些应用都聚焦于赞美自然的力量、目标视角的心理健康提升和未来可能性的社区福祉增强。