Modern life and city living can lead us to complicated solutions to our problems. Did you know that the oldest, simplest, and most underrated forms of overcoming depression stem from our connection to trees? Hugging a tree quietly becomes a secret tool among young people to combat stress. Research suggests that just 21 seconds of hugging a tree can significantly improve your emotional state. But why does an ordinary tree hold such remarkable power?
Hugging a tree for 21 seconds: A natural remedy for grounding emotions
When you wrap your arms around a tree trunk, a series of astonishing biochemical reactions occur:
- Dual biochemical responses activate natural healing effects in the brain
- Oxytocin surges serve as a natural emotional stabilizer
Psychologists found that physical contact stimulates the release of oxytocin, often called the “hug hormone”, which rapidly reduces anxiety. When a person touches a tree, sensory nerves in the palm activate the brain’s reward system, like receiving a dose of natural antidepressants.
Experiments at Sweden’s Karolinska Institute confirmed that physical contact lasting over 21 seconds significantly increases oxytocin levels, which are considered the “threshold” for emotional improvement. As cortisol levels drop, stress hormones naturally dissipate.
The University of Helsinki studied 300 volunteers before and after hugging a tree. This is what they determined:
- Blood pressure dropped by 5-8 mmHg on average
- Cortisol (stress hormone) levels fell by 15 percent
- Heart rates slowed to a calm state
One participant described, “At first, hugging a tree felt absurd, but after about 20 seconds, I felt an inexplicable sense of security — like returning to a mother’s embrace.”
Studies show that trees release phytoncides, volatile organic compounds with calming effects. Research from the University of Tsukuba in Japan indicates that inhaling phytoncides enhances parasympathetic nervous activity while reducing sympathetic nervous activity, creating an optimal state of relaxation.
Professor Satoshi Yamamoto from Tokyo Medical University explains: “Different tree species emit varying concentrations of phytoncides. Pine and cypress trees have the highest levels, so walks through conifer forests feel especially refreshing.”
We don’t lack medicine: We lack connection with nature
What is “nature deficit disorder”? It turns out to be an invisible epidemic of the 21st century.
A study conducted by Harvard University examined the disconnection from the natural environment, causing a series of psychological and physiological symptoms. Research shows that daily exposure to nature has declined from an average of four hours in the 1970s to less than 50 minutes today as modern people seal themselves inside boxes, staring at screens, and forgetting that they are still part of nature. This detachment is the hidden root of many modern psychological disorders.
Human brains evolved over hundreds of thousands of years with a preference for natural environments. Neuroscientific studies show that when observing cityscapes, the brain’s amygdala (responsible for stress and alertness) becomes more active; conversely, when looking at nature, the prefrontal cortex (associated with focus and tranquility) becomes more engaged.
A software engineer, Mr. Zhou, shared his experience. “I used to work 70-hour weeks, relying on coffee and sleeping pills. I began hugging trees for 10 minutes daily on my psychologist’s advice. After three weeks, I no longer needed medication to sleep naturally — it amazed me.”
Ancient wisdom — the Zen of tree hugging
In traditional Chinese culture, trees symbolize life. The concept of tree hugging dates back centuries. The Compendium of Materia Medica mentions “leaning against trees to nourish the spirit,” believing that ancient trees store a special energy that helps restore vitality. Ming Dynasty physician Li Shizhen wrote, “Old trees endure the wind and frost, accumulating earth’s essence. Relying on them can transform sorrow.”
In Taoist practice, trees are regarded as messengers that connect the heavens and the earth, absorbing both earthly and celestial energies. Tree hugging is regarded as a way to connect with and exchange energy with the universe.
In modern times, tree-hugging has evolved into the practice of forest bathing. Japanese forest medicine pioneer Professor Yoshifumi Miyazaki advocates for “forest bathing,” a practice that has gained global recognition. His research indicates that spending 15 minutes in a forest can improve cortisol levels and brainwave patterns.
Actress Yang shared on social media, “Whenever filming gets stressful, I find a quiet grove and stand among the trees. One day, I broke down emotionally and hugged an old locust tree, crying uncontrollably. Afterward, I felt as if the tree had absorbed my worries. Now, whenever I travel, I find a tree to ‘befriend.’”
Examples of how people found healing through nature
A professor from a prestigious Beijing university, Li Ming (a pseudonym), suffered from severe depression due to academic pressure. “I was taking three different medications daily but still couldn’t function properly,” he recalled. “Then, one day, I accidentally hugged a ginkgo tree on campus and felt unprecedented calm.” He committed to hugging trees for 15 minutes each morning, gradually reducing his medication over a six-month period, and eventually resumed a normal life. He now promotes natural therapy and has founded a “Nature Embrace Club” at his university.
Ms. Zhang, who lost her only son, fell into a deep depression for two years. Traditional therapies provided little relief until her psychologist suggested “tree therapy.” “At first, I thought it was ridiculous, but the rough bark of an old banyan tree reminded me of my son’s small, rough hands,” she said through tears. “I started going to the park daily, hugging the tree and speaking to it, as if talking to my son. Gradually, I felt ready to keep living.”
Her case was documented in Natural Healing Case Studies and has become an important reference for psychological therapy research. How can modern people “hug a tree”?
Choose the right tree — older trees have more stable energy. Opt for those at least 20 years old. Pine and cypress trees have higher phytoncide content, while broad-leaved trees (such as sycamore and ginkgo) offer a more comfortable texture. Timing matters. When trees start photosynthesis, early morning (6-9 a.m.) provides the strongest energy; late afternoon (4-6 p.m.) has the highest negative ion concentration.
If hugging trees isn’t an option, try these:
- Keep small potted plants in your office and touch their leaves
- Use wooden furniture with a natural texture
- Collect tree bark or leaf samples
- Set tree images as your phone wallpaper
Trees teach three life lessons
Trees don’t resist seasonal changes; falling leaves symbolize renewal. Accept life’s impermanence and let go of the past
- Trees grow toward sunlight without rushing. Stay focused, but don’t stress over progress
- The deeper the roots, the stronger the ability to withstand storms
- Develop inner strength, and confidence will naturally follow
A Zen master once said, “When you hug a tree, you’re not embracing a tree — you’re embracing the entire universe. Trees teach us that life isn’t about competition, but about grounding ourselves in the present and growing toward the light.”
Next time you feel overwhelmed, find a tree and give it a 21-second hug. This simple act might be nature’s greatest gift to modern humans. We can all live like trees — calm, rooted, and uniquely beautiful.
Translated by Cecelia and edited by Jessica
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