Fight-or-Flight Response, Stress, Anxiety, and Forest Bathing as Nature-Based Interventions: Occupational and Personality Perspectives

Author: Dr. Namitha Rajendranath, BNYS

SUMMARY

The fight-or-flight response is the body’s innate survival mechanism activated under stress to prepare an individual for rapid action through the sympathetic nervous system. When stress is chronic, which is common in modern environments, this response can contribute to anxiety, depression, and burnout. Emerging research indicates that nature-based interventions, particularly forest bathing (Shinrin-yoku), can help reduce stress, anxiety, and depressive symptoms by engaging the parasympathetic (rest-and-digest) system and lowering stress hormones. Individual personality traits and occupational stressors influence susceptibility to chronic stress, but mindful nature exposure alongside other evidence-based strategies supports improved mental health across diverse professions.

Key Definitions

Fight-or-Flight Response

A rapid physiological reaction mediated by the sympathetic-adreno-medullary (SAM) and hypothalamic-pituitary-adrenal (HPA) axes, characterized by increased heart rate, cortisol secretion, and heightened alertness in response to perceived threats.(Cannon, 1932; McEwen, 2007).

Stress

A state of threatened homeostasis triggered by intrinsic or extrinsic stressors, leading to coordinated neuroendocrine and behavioral responses.(McEwen & Stellar, 1993).

Anxiety

A sustained emotional state involving excessive worry, hyperarousal, and anticipatory fear, often associated with dysregulated stress responses.(Barlow, 2002).

Forest Bathing (Shinrin-Yoku)

A structured nature-exposure intervention involving mindful sensory engagement with forest environments to promote psycho-physiological relaxation.(Park et al., 2010).

Physiology of the Fight-or-Flight Response

The fight-or-flight response is mediated through activation of the sympathetic nervous system and HPA axis, leading to the release of catecholamines and glucocorticoids. While adaptive in acute danger, chronic activation causes allostatic load, resulting in emotional dysregulation, immune suppression, and increased risk for anxiety and mood disorders.(McEwen, 2007; Juster et al., 2010).

Stress, Anxiety, and Occupational Exposure

Occupational stress varies significantly across professions:

• Healthcare workers, emergency responders, and educators exhibit elevated rates of anxiety and depression due to continuous exposure to high-pressure environments (Ganster & Rosen, 2013).

• Corporate professionals often experience continuous low-intensity stress related to deadlines, multitasking, and job insecurity. This form of stress leads to persistent sympathetic activation and anticipatory anxiety (Sonnentag & Fritz, 2015).

• Emergency Responders-Police officers, firefighters, and paramedics are frequently exposed to life-threatening situations, triggering repeated acute stress responses. Long-term exposure is associated with hyperarousal, anxiety disorders, and depression (Violanti et al., 2017).

• Educators and academic professionals experience chronic psychosocial stress from workload demands, performance pressure, and emotional regulation in classroom settings. Prolonged cognitive stress contributes to anxiety, sleep disturbances, and depressive symptoms (Kyriacou, 2001).

• Students experience stress related to academic performance, evaluations, and future uncertainty. Chronic activation of stress systems during early adulthood increases vulnerability to anxiety and depression (Beiter et al., 2015).

• Factory workers, transport personnel, and shift-based employees experience physical stress, circadian rhythm disruption, and limited recovery periods. Disrupted sleep–wake cycles exacerbate cortisol dysregulation and increase risk for anxiety and depression (Åkerstedt, 2003).

• Entrepreneurs face chronic uncertainty, financial risk, and high personal responsibility, leading to sustained fight-or-flight activation. Research links entrepreneurial stress to anxiety and emotional exhaustion, particularly among individuals with perfectionistic traits (Uy et al., 2013).

• Personality traits such as high neuroticism and trait anxiety amplify stress responses, leading to prolonged physiological arousal and emotional distress.(Kotov et al., 2010).

Forest Bathing as a Stress-Reduction Intervention

Psychological Outcomes

Multiple randomized controlled trials and meta-analyses demonstrate that forest bathing significantly reduces:

• Anxiety symptoms

• Depressive mood 

• Psychological stress

A meta-analysis by Yeon et al. (2021) reported moderate-to-large reduction effect in anxiety and depression following forest therapy interventions.

Physiological Outcomes

Forest bathing is associated with:

• Reduced cortisol levels

• Decreased heart rate and blood pressure

• Increased parasympathetic nervous system activity

(Park et al., 2010; Antonelli et al., 2019)

These physiological changes indicate a shift from sympathetic dominance to parasympathetic recovery, counteracting chronic fight-or-flight activation.

Mechanisms of Action

Forest bathing promotes mental health through:

1. Autonomic Nervous System Regulation – Enhances vagal tone and parasympathetic activation(Song et al., 2017)

2. Endocrine Modulation – Reduces cortisol and stress hormones(Park et al., 2010)

3. Emotional Restoration – Improves mood, vitality, and attention(Berman et al., 2008)

When to Choose Forest Bathing (Shinrin-Yoku) as an Intervention

Forest bathing should be considered when stress-related symptoms arise from chronic sympathetic nervous system activation and when individuals or groups require non-pharmacological, low-risk, and restorative interventions.

• During Chronic Stress and Prolonged Fight-or-Flight Activation-Forest bathing is particularly appropriate when individuals experience persistent stress rather than acute, short-term stress. Chronic stress is associated with elevated cortisol, autonomic imbalance, and emotional dysregulation (McEwen, 2007).

  
  

• Forest bathing is best suited for individuals experiencing mild to moderate anxiety or depressive symptoms, especially when symptoms are stress-induced. Meta-analytic evidence indicates significant reductions in anxiety and depression following forest therapy interventions (Yeon et al., 2021)-Pharmacological treatment is not required.

• In High-Stress Occupations as a Preventive Strategy-Studies show that forest therapy improves mood, reduces emotional exhaustion, and enhances autonomic balance in working populations (Lee et al., 2014; Bratman et al., 2019).

  
  

• When Personality Traits Increase Stress Vulnerability-Individuals with high trait anxiety, neuroticism, or perfectionism show heightened stress reactivity and prolonged recovery times. Forest bathing is particularly effective for such individuals due to its calming, parasympathetic-activating effects. (Kotov et al., 2010).

  
  

• As an Adjunct to Conventional Mental Health Treatments-Forest bathing should be selected as a complementary intervention alongside psychotherapy, stress-management programs, or lifestyle interventions. Research supports its additive benefits for emotional regulation and recovery without adverse effects. (Bratman et al., 2019).

  
  

When NOT to Choose Forest Bathing Alone

Forest bathing should not be used as a sole intervention when:

• Severe depression or anxiety disorders

• Psychosis or suicidal ideation 

• Immediate clinical or pharmacological treatment is required

In such cases, forest bathing may serve only as a supportive adjunct under professional supervision.

Personality, Occupation, and Tailored Interventions

Research suggests that individuals with higher baseline anxiety or emotional sensitivity experience greater psychological benefits from nature-based interventions.(Kaneko & Motoyama, 2021).

Integrating forest bathing into occupational mental health programs may be particularly beneficial for high-stress professions by providing accessible and low-cost stress recovery opportunities.

Combating Anxiety and Depression: Evidence-Based Approaches

Research-supported strategies include:

• Nature-based interventions (forest bathing, green exercise)

• Mindfulness-based stress reduction (MBSR)

• Cognitive-behavioral coping strategies

• Workplace stress management and recovery policies

Combined approaches produce the most sustainable mental health outcomes(Hofmann et al., 2012; Bratman et al., 2019).

Conclusion

Chronic activation of the fight-or-flight response plays a central role in stress-related anxiety and depression, particularly within occupational settings. Robust scientific evidence supports forest bathing as an effective intervention for restoring psychophysiological balance. Tailoring stress-management strategies to occupational demands and personality profiles enhances resilience and promotes long-term mental well-being.

References 

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2. Antonelli, M., Barbieri, G., & Donelli, D. (2019). Effects of forest bathing (Shinrin-yoku) on cortisol as a stress biomarker: A systematic review and meta-analysis. International Journal of Biometeorology, 63(8), 1117–1134.

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