ANIMAL METAPHORS - Harvard/MGH Trauma Programs: COVID-19 Crisis Toolkit for Self-Care - Harvard/MGH Trauma ...
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Harvard/MGH Trauma Programs:
COVID-19 Crisis Toolkit for Self-Care
ANIMAL
METAPHORS
Richard F. Mollica, MD, MAR
Emily Hermann, Trevor LaClair, & Fanny Y. Cai
Design by: Christopher Schmitt
Harvard Medical School / Massachusetts General Hospital © 2021
TABLE OF HEALING POWER OF NATURE 3
CONTENTS
ANIMAL METAPHORS
- GREY WOLF 10
- BALD EAGLE 11
- ORB-WEAVER SPIDER 12
- RAVEN 13
- ELEPHANT 14
- CHAMELEON 15
- MOLE 16
- FROG 17
- BEAVER 18
- CHIMPANZEE 19
- SNOWY WHITE OWL 20
CUSTOMIZE YOUR TOOLKIT
- URBAN ANIMALS 21
SELF-CARE PRACTICES
- INTRODUCTION 24
- REFLECTIVE WRITING 25
- PRACTICAL APPROACH TO
REFLECTIVE WRITING 27
- NATURE JOURNALING 28
- FOREST BATHING: A SUMMARY 30
- HOW TO FOREST BATHE: SENSORY
REFLECTION 31
- JOY OF WRITING HAIKU POETRY 32
- A MEDITATION EXERCISE 33
BIO-SKETCHES OF AUTHORS 36
APPRECIATION 38
ANIMAL METAPHORS
3 HEALING POWER OF NATURE Our Harvard/MGH Team offers this documentas a journey into self-care for healthcare professionals and healthcare workers dealing with the COVID-19 pandemic. It builds upon the self-care protocol, toolkit and pocket card already fully developed and presented on this website (www.hprtselfcare.org). Our primary goal is to “care for those who care for others”. Tens of thousands of health care workers have been infected; many have died doing their heroic healing work with COVID-19 patients (1); Many have been persons of color. We are also in this document addressing the young persons who have spent tremendous time, energy and passion helping nursing home patients, the homeless, veterans and the many other vulnerable groups suffering from this pandemic. In our recent Manifesto II: Healing the Healer, “We sing of our healers and their clients who are the treasure of our world” (2). Another goal is to help heal the rup- of mind, body and spirit, and the ture between human beings and our environment (3). natural world. The current Coronavirus pandemic has arisen out of a terrible We welcome you on this journey of breakdown with our natural world. Out self-care using the self-healing power of the wildlife markets, a terrible virus of nature. This instrument focuses on has leapt out of bats and pangolins, animals as a metaphor for self-care to become a major scourge of human and self-healing. We welcome you, your suffering. The dangerous destruction of family and loved ones the opportunity our natural world must be addressed to join us in this joyous experience of by healthcare practitioners. This goal connecting with each other, the natural is aligned with the new science of One world and being united with those Health. One Health asserts that wellness marvelous creatures and plants that can only occur through the integration share with us this beautiful planet earth. 1. A MOSAIC OF METAPHORS A mosaic of animal metaphors (4) is used to offer a self-care approach to self- healing. Cognitive scientists, such as Lakoff and Johnson, believe that conscious thought is the tip of an enormous iceberg of unconscious thought that is manifested in everyday life through conceptual metaphors (5). As Lakoff and Johnson state, metaphors are directly delivered from the neural structures of the brain: “Metaphors provide subjective experiences with extremely rich inferential structure, imagery and qualitative ‘feel’ when the networks for subjective experience and the sensorimotor networks are neurally connected to them are coactivated.” (p. 59)
4
HEALING POWER OF NATURE
The extensive use of metaphors is the Our Harvard/MGH team composed
main manner in which we commun- of a medical doctor/psychiatristt, a
icate with each other and understand naturalist, and numerous contribut-
the world in everyday life. A metaphor ing students, artists, birders, and
is defined by Oxford dictionary as: neuroscientists have created these
metaphors and presented the nature-
A word or phrase used to describe based practices offered. The focus is
somebody/something else, in a way always on making the metaphors and
that is different from its normal use, practices not only accessible to hospital
in order to show that the two things specialists and mainstream healthcare
have the same qualities and to make workers, but also to young persons
the description more powerful. from all ethnic backgrounds working in
urban and rural communities.
The Wolf Metaphor illustrates our method. Let us break this metaphor down into
its components using the Lakoff and Johnson Model (p. 61-62). See below:
THE WOLF METAPHOR:
TAKE CARE OF YOUR FAMILY, FRIENDS AND LOVED ONES FIRST…
THE WOLF AS THE IDEAL FAMILY METAPHOR
Wolf > Apex predator in the world
Wolf Pack > Family
Natural Instincts > Provide all pack members safety, protection, food, shelter,
care for the youth, elderly, sick and disabled
Outcomes in the Wild > Survival, health, wellness, flourishing
Moral > Taking care of the family is a top priority
As can be seen, the wolf is a wonderful
metaphor for the ideal family. Similarly,
each of the other 10 metaphors have been
specially chosen to represent each of our
major self-care principles. The metaphors
are biologically described with a brief
embedded video that illustrates every
animal in their wild state.
5
HEALING POWER OF NATURE
2. FUNDAMENTAL PRINCIPLES
The following cultural and scientific principles here informed this work:
a. Symbolic Power of Nature and Animals
Since the beginning of recorded history, nature
including animal symbols have been used to
represent and record humanity’s relationship to
the natural world. The cave paintings of France
and Spain are over 30,000 years old and may
be an expression of early man’s belief
in the magical and spiritual power
of animals. Recently in Asia, the
oldest sculpture was found. It was
an approximately 14,000 year old
sculpture of a little bird.
A wonderful painting of animals from the Italian Renaissance is the
strange and mysterious depiction of animals and nature in Piero Di
Cosimo’s painting “The Incendio Nella Foresta” (The Forest Fire).
This painting (1505) is one of the renaissance’s earliest
landscapes. In the painting can be seen real as well as
fantastic animals. It was inspired by Book 5 of Lucretius’
On the Nature of Things.
The rhythmic, graphic, and rich beauty of Rousseau’s
nature paintings displayed in his painting of the
mandrill in the jungle, is emblematic of his love of
natural beauty. The mandrill’s magnificent and
beautiful face is striking.
6
HEALING POWER OF NATURE
© Bill Traylor
The modern and contemporary
artists such as Bill Traylor who lived
through slavery into the 1960s (6)
and Elli Crocker (7) capture the
humility as well as the heroic power
of wild animals, respectively.
Of course, these small number
of artistic illustrations only give a
brief glimpse into the thousands
of years of humanity’s relationship
with animals and the natural world.
Everyone can reflect on the artistic
crafts; jewelry, textile and clothing
of nature and animals images and
scenes that fill our everyday lives they overlap with fables from the
and bring us joy. Buddhist Jataka (9) and the ancient
Hindu Panchatantra (10) stories. Aesop
was believed to have been a liberated
slave and a storyteller
living in ancient Greece
between 620 and 564
BC. Everyone knows
the great fable of The
Tortoise and the Hare.
How often do we say
“slow but steady wins
the race” and “never
give up!” Aesop’s Fables
have entered modern
life in our beloved stories
such as Charlotte’s Web
(by E.B. White), Winnie-
© Elli Crocker the-Pooh (A.A. Milne), and Watership
b. Fables Down (R. Adams). The child and the
child in every adult can be moved by
No discussion of animal metaphors the deep moral lessons of these fables.
can be complete without a mention of
fables. A fable is a complex metaphor c. Healing Power of Nature
that is a short story, usually with talking In recent years, an extraordinary number
animals as the main characters, that of scientific studies have revealed the
conveys a moral message. Plants, healing power of nature (11 - 12). These
rivers, mountains can also deliver the studies have focused on the impact of
story-line. Certainly, Aesop’s Fables (8) being in the natural world on stress-
are best known in America, although reduction and the relief of physical
7
HEALING POWER OF NATURE
and mental suffering, wellness, and the Birds, for example, have been found
promotion of spiritual rejuvenation and to be “emphatic” and to express a
flourishing (13). The therapeutic value wide range of emotions (21). This
of animals as home-companions has video on elephants by the Wildlife
been studied extensively (14). As well Conservation Society (WCS) reveals
as the therapeutic value of spending the deep empathy expressed by these
time with wildlife (15). Natural healing magnificent animals.
environments that include plants,
gardens, water features and nature Miraculously we are biologically hard-
scenes are increasingly being built wired to share our love, affection
into hospitals and clinics (16). The and deep appreciation for all living
importance of green spaces including creatures in a reciprocal relationship.
parks and trees for urban communities Mirror neuron research also gives
of color is becoming a priority of local us the opportunity to discover the
environmental planning (17). It is deep ancestral knowledge in our
now considered essential that all city minds (brains) that allows us to show
dwellers, especially children, have easy empathy, respect and care. Decades
access to the natural world (18). ago, Carl Jung, the great Swiss
psychoanalyst described this inherited,
d. Empathy ancestral knowledge as the “collective
The eco-feminists have strongly unconsciousness”.
promoted the role of empathy in
valuing and understanding the natural The eco-feminists have furthermore
world, including all of its living creatures, used the direct experiences of
i.e. the plants and animals (19). All empathy with animals to establish
human beings are biologically wired the basic principle that all animals are
to be empathic with all other human sentient creatures. Sentient is defined
beings and the natural world. Italian by Merriam-Webster as responsive
neuroscientists led by G. Rizzolatti to or conscious of sense impressions
discovered in the frontal and premotor sentient beings, aware, and finely
cortex unique neurons called mirror sensitive in perception or feeling. They
neurons, in monkeys that allowed them have thrown out thousands of years
to make sense of an action in another of intense philosophical arguing in
monkey firing in the same part of the Western philosophy about this issue,
brain without having experienced that arriving at their basic position from the
action. The mirror neurons “mirror” the direct empathic connection with nature
behavior and emotional experience of and the animal world (22). Recently,
the other without having been through the British government arrived at the
the experience itself. It is believed that revolutionary and historic conclusion
these tens of thousands of neurons that all animals are sentient creatures
provide the basis of empathy since the and need to have their rights protected
organism already has pre-coded in its by law and the power of the state (23).
mind at birth the experience of others With the passage of this law, and the
(20). U.K. action plan for animal welfare, the
world is on the verge of a radical shift in
Mirror neurons have been found in its relationship to animals.
human beings and other primates.
8
HEALING POWER OF NATURE
Welcome Health” and Systemic Approaches to Health
Our Harvard/MGH team welcomes you and Well-being.” Preventive Veterinary
Medicine. 2011;101:148-156.
to read, reflect, use and enjoy these
metaphors and self-care practices. 4. Hart, K.B., Long J.H. “Animal Metaphors
It is impossible in a brief document and Metaphorizing Animals: An Integrated
to present the thousands of years of Literary, Cognitive, and Evolutionary Analysis
human symbolic relationships with of Making and Partaking of Stories.” Evolution
nature, including plants and animals. Education & Outreach. 2011; 4: 52-63.
Similarly it is impossible to present a
5. Lakoff G., Johnson M. Philosophy in the
comprehensive biological and natural Flesh:The Embodied Mind and Its Challenge
history review. The special and unique to Western Thought. New York, NY: Basic
relationships of indigenous peoples Books, 1999.
to the natural world is noted and
also deeply appreciated (24-25). We 6. Maresca F., Ricco R. Bill Traylor: His Art, His
Life. 1st ed. New York: Knopf : Distributed by
welcome, for example, our indigenous
Random House, 1991.
colleagues in Australia, Haiti and
America to contribute their self-care 7. Rooney E.A. The Contemporary Art of
insights based upon their own cultural Nature: Mammals. Atglen, PA. Schiffer
and spiritual beliefs. Similarly, the Publishing, Ltd, 2014.
recent contributions of Pope Francis,
8. Aesop’s Fables Tr, VS Vernonn Jones
in his Encyclical Letter on our care for
Collector’s Library CRW Publishing limited,
our common home ‘LAUDATO SI’, calls London England. 2006.
for all of us to become ecological
citizens by protecting the earth and all 9. N. Inayat. Twenty Jataka Tales. Pilgrims
of its living creatures. This is in line with Publishing, New Delhi, India, 2003.
the revolutionary teachings of Saint
10. 101 Panchatantra Stories. Om Books
Francis of Assisi in the 13th century who
International, Uttar Pradesh, India, 2012.
spoke directly to animals and wanted
all creatures on earth to be treated as 11. G.N. Bratman, C.B. Anderson, M.G. Berman,
equals. In spite of these limitations, the B. Cochran, S. de Vries, J. Flanders, C. Folke, H.
Harvard/MGH team believes strongly Frumkin, J.J. Gross, T. Hartig, P. H. Kahn Jr., M.
in the scientific basis of the healing Kuo, J. J. Lawler, P.S. Levin, T. Lindahl, A. Meyer
- Lindenberg, R. Mitchell, Z. Ouyang, J. Roe,
power of nature and our biologically
L. Scarlett, J.R. Smith, M. van den Bosch, B.W.
wired capacity to live in harmony with Wheeler, M. P. White, H. Zheng, G. C. Daily,
all living creatures and our natural Nature and mental health: An ecosystem
world. service perspective. Sciences Advances 5,
eaax0903 (2019).
References
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The American Family is Essential to our Contact with Nature Impact on Health
Recovery from Covid-19”. Southern California and Well-being?” International Journal of
Psychiatrist. 2021. 69 (10); 8-9. Environmental Research and Public Health.
2009; 6(9): 2332-2343.
2. Mollica R.F., Agosin M. A Manifesto: Healing
a Violent World. Kent, England: Solis Press; 13. Berto, R. “The Role of Nature in Coping with
2018. Psycho-physiological Stress: A Literature
Review on Restorativeness.” Behavioral
3. Zinsstag J., Schelling E., Waltner-Toews, D, Sciences. 2014;4:394-409.
and Tanner, M. “From “one Medicine” to “one
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HEALING POWER OF NATURE
14. Brooks et al. The power inequities in mental well- Trends in Neurosciences.
of support from companion being. Am. J. Prev. Med. 49, 2013; 36(8): 489-96.
animals for people living with 80-84 (2015).
mental health problems: 22. Gruen L. Entangled
a systematic review and 18. Maller C., Townsend M., Empathy : An Alternative
narrative synthesis of the Pryor A., Brown P., St Leger Ethic for Our Relationships
evidence, BMC Psychiatry, L. “Healthy Nature Healthy with Animals. Brooklyn, NY:
2018 Feb 5;18(1):31. People: ‘contact with Nature’ Lantern Books; 2015.
as an Upstream Health
15. Wiens V, Kyngas H, Polkki Promotion Intervention 23. Harvey F. Animals to
T, The meaning of seasonal for Populations.” Health be recognized as sentient
changes, nature and Promotion International. beings in U.K. law. The
animals for adolescent girls’ 2005; 2(1): 45-54. Guardian. May 12, 2021.
wellbeing in northern Finland:
A qualitative descriptive 19. Anderson E. “Animal 24. Kutz S., Tomaselli M.
study, International Journal Rights and the Value of “”Two-eyed Seeing” Supports
of Qualitative Studies on Non-Human Life.” In Animal Wildlife Health.” Science
Health and Well-being, 2016; Rights: Current Debates and (2019); 364: 135-137.
11(1). New Directions. Sunstein CR,
Nussbaum MC (Eds) Oxford: 25. McGinnis A., Kincaid
16. Huisman E.R.C.M, Morales Oxford University Press. 2005; A.T., Barrett M.J., Ham C.
E., Van Hoof J., and Kort Chapter 13. “Strengthening Animal-
H.S.M. “Healing Environment: Human Relationships as
A Review of the Impact of 20. Corradini A., Antonietti a Doorway to Indigenous
Physical Environmental A. “Mirror Neurons and Their Holistic Wellness.”
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70-80. Consciousness and
Cognition. 2013; 22: 1152-1161.
17. Mitchell R.J., Richardson
E.A., Shortt N.K., Pearce J.R., 21. Panksepp J., Panksepp
Neighborhood environments J.B. “Toward a Cross-species
and socioeconomic Understanding of Empathy.”
10
Watch: Wolf Pack
GRAY WOLF
1 Take care of your family, friends, and loved
ones first!
A wolf pack is a family unit. In every If an alpha is killed, then its mate must
pack there is a dominant male and a leave the pack to find a new mate. As a
dominant female. These two individuals result, this can destroy an entire pack
are often referred to as the alphas. if one of their offspring doesn’t step
However, they’re more than just the forward into the leadership position.
leaders. They are the parents and the For a pack of wolves, family is all about
rest of the pack members are usually survival, whether they’re all related or
their offspring. Occasionally, the pack not. It is important to learn from the wolf
will adopt lone wolves who become and take time to be with your family.
part of their family. By working together, Like a pack of wolves, caring for and
they can survive dangers presented by interacting with your loved ones can
the wilderness. As a family unit they help you push through difficult times.
will hunt for food, travel across vast
landscapes, compete against invading
packs, and care for new pups.
Remember you are not alone:
Stay connected.11
Watch: Bald Eagles
BALD EAGLE
2 Know your personal and organizational ideals.
Birds are capable of creating intricate As a result of the pesticide DDT, the
pieces of artwork which are known to eagles’ eggs had soft shells that
us as nests. Bald eagles make some of cracked when the parents tried to
the largest nests in the world, woven brood them. With the help of captive
together by sticks, grasses, and other breeding programs and the ban
useful materials. This project can take of DDT, the eagle nests became
up to three months to construct. If the successful and the population grew.
nest proves to be a success in rearing The bald eagle became a conservation
young, then the pair will return to it each success story and they were removed
year to continue building upon it and from the endangered species list in
raising eaglets. The largest known bald 2007. By being organized like an eagle,
eagle nest was found in St. Petersburg, you can continue to build upon your
Florida. It was approximately nine feet ideas year after year as you continue
in diameter, twenty feet deep, and to help those in need. If you don’t put
weighed as much as three tons. It was in the time and effort or take your job
large enough to fit a Volkswagen inside. seriously, then the nest will fail and new
chicks won’t fledge. In addition, your
Bald eagles were not always successful partnership with others can determine
in raising young. Historically, the bald the success of a project, like a pair of
eagle was an endangered species. eagles building a nest.
See the beauty around you; and be prepared
to protect it and to make a difference,
no matter how great the obstacles.12
Watch: Orb-Weaver Spider
ORB-WEAVER SPIDER
3 Achieve clinical and cultural excellence.
Spiders are fascinating animals and arachnids capable of building
proactive predators. Each species has delicate, wheel-shaped webs. They
a unique way of capturing prey. Some first create the frame by connecting
lay still and wait to ambush their target. strands to surrounding objects which
Others may rely on trap doors to catch serve as anchor points. Once the
an unsuspecting invertebrate. There’s frame is built, they weave the sticky
even a spider capable of spitting spiral that is used to trap flying insects
liquid silk to capture insects. Each upon impact. Each day or night, these
spider builds upon its strengths to be spiders continue to thrive by utilizing
a successful hunter. their strength to build webs which are
integral to their survival. Like a spider,
A commonly known group of spiders you must use your own strengths to
are the orb-weavers. These are the achieve excellence.
Keep up the good work.
Build upon one’s strengths while minimizing
one’s weaknesses.13
Watch: Ravens
RAVEN
4 Engage in peer supervision and consultation.
Ravens, like other species of corvids, are Ravens will also work together to
intelligent birds. They have the ability increase their chances of success. If
to mimic sounds, recognize faces, and their teammate is an effective partner
interact with other animals such as and shares the reward, they will
wolves. Perhaps most importantly, they continue to work together. However, if
also have the capability of problem their partner tries to deceive them and
solving. They are able to overcome steals all the rewards, then the bird that
obstacles or complete puzzles through was cheated will find a new partner.
trial and error in order to get food. Like a raven, it’s important for you to
Ravens study their environment to find successfully work with others as a
ways to maximize their survival. team and build rapport with each other
and the patients. This way everyone will
be able to reap in the rewards.
Be a team: “Lavoro di squadra”14
Watch: Elephants
ELEPHANT
5 Monitor and regulate empathy.
When you think about emotions in the capable of recognizing themselves in
animal kingdom, elephants are often mirrors. Researchers discovered that
the first species that comes to mind. after they placed marks on the animals,
Because they are a social animal living the elephants will use the mirror to
in a matriarchal society, elephants inspect themselves and the mark. Like
often show levels of empathy toward elephants, we show levels of empathy for
each other making them one of the the patients in our care. However, this job
most empathic species in the world. can be exhausting and overwhelming.
They remain aware of the calves’ That’s also why it’s important to be
emotional state, protect each other from like an elephant and use the mirror to
danger, and mourn the death of others. check in with yourself. Having empathy
for yourself is as important as having
Unlike many other animals, elephants empathy for others.
are one of the few species that are
Pay attention to your level of emotional
empathy. Ask for help when the emotional
overload reaches a breaking point.15
Watch: Chameleons
CHAMELEON
6 Practice personal reflection:
spiritual and artistic.
What’s the first thing that comes to mind males in an attempt to prevent a fight.
when you think of chameleons? Probably
your answer was the ability to change Considering chameleons are ecto-
color. Even though they can’t become thermic, or cold-blooded, they rely on
completely invisible, chameleons still their environment to help them remain
have subtle color changes that help warm and active. These lizards will
them camouflage. These lizards come in bask in the sun to warm up. In order
all kinds of shapes and colors based on to speed up the process, they’ll often
where they live. As they maneuver around change to darker colors to help absorb
their environment, they can change the the sun’s heat faster. While in a stressful
shade of their pigment to help them environment, it is important to act like a
remain hidden from predators. Chang- chameleon and slow down. Take breaks
ing color also serves as a method of to blend into your environment and
communication with other chameleons. reflect on the things that are important
During breeding season, males of some to you. Like a chameleon basking in
species will change their skin color to red, the sun, find your warm, happy spot so
orange, or purple to help show off and you can have a moment of relaxation
attract females. These colors also serve while harnessing positive energy to keep
as a warning to intimidate intruding you motivated.
Daily reflection provides a moral compass for
harnessing all the positive energy that exists
in the world.16
Watch: Moles
Photo: Galen Rathbun
MOLE
7 Utilize deep breathing, mindfulness,
and meditation.
Considering moles are a fossorial mole is capable of feeling vibrations by
animal, a species that lives primarily sticking its head in the sand.
underground, their eyes have little to
no use. A mole is basically blind. In Unlike the mole, humans rely heavily
some species, their eyes are so small, on sight to navigate their environment.
it’s difficult for biologists to locate them However, it’s important to find comfort
among the animal’s fur. Many kinds of in your own personal burrow so you
moles have weak hearing since the soil can sit back, relax, and close your eyes.
around their burrows muffle sounds. Focus on your other senses. Take deep
So, how does a mole successfully hunt breaths to be present in the moment. As
underground? Most species have a kids, we often view darkness as a scary
sensitive nose that helps them feel thing, but darkness can bring comfort.
vibrations and maneuver around Be like a mole. Close your eyes and have
obstacles. The common mole is able to a moment of peace in the dark.
use smell to locate prey, while the golden
Living in the moment, one can find joy in life.
Learn to bring one’s full attention to our
thoughts and surroundings.17
Watch: Frogs
FROG
8 Conduct daily, personal self-care activities:
caring for body and mind.
A frog is great at changing its form as Frogs are considered an indicator
it goes from egg to tadpole to adult species. These organisms are often the
frog; truly a miracle of nature. The frog first to decline in population, if there
may be best known for its singing by is a factor negatively affecting the
lakes and ponds, especially around the ecosystem. They’re like a canary in a
springtime. Around the world, many coal mine. Like the frog, you need to
songs of frogs have disappeared. It is pay attention to the first signs of stress.
an amphibian crisis. Frogs, like many Your mind and your body is like a frog in
other amphibians, have permeable a pond. If the pond is polluted, the frog
skin that makes them sensitive to will die. If you don’t take care of yourself
their environment. Due to changes (and the pond), then you will become
such as pollution, habitat destruction, polluted with negativity.
and climate change; different frog
species are becoming extinct in many
ecosystems around the world.
Look after yourself.
Practice active daily self-care.18
Watch: Beavers
BEAVER
9 Create beautiful, natural healing environments.
Beavers are known as ecosystem organism that benefits other organ-
engineers. This is a title given to animals isms. If a keystone species is removed
who completely alter their environment. from the environment, then habitats
By building dams, beavers can slow can be completely changed or de-
the flow of water creating a deep pool stroyed, forcing many other species
that floods the landscape. Due to to leave. Like a family of beavers,
their handiwork, beautiful ponds and we need to work together to restore
marshes are born which then provide damaged environments so plants and
homes and food for other animals. animals can return to the ecosystem.
Participating in conservation not only
These large, aquatic rodents are also helps organisms, but can also benefit
known as a keystone species, an our well-being.
Use the tremendous healing power of nature.
Promise to be a good steward of our
natural world.19
Watch: Chimpanzees
CHIMPANZEE
10 Evaluate self-care goals.
Primates have several ways to Grooming also helps the chimps
communicate with each other and relax. Imagine how it makes you feel
bond within a group. One of these when you get a haircut, or when you
ways is through a behavior known as have your back rubbed. How about
social grooming. Chimpanzees rely taking a warm shower and feeling
on this behavior to remain healthy refreshed before laying in bed at
and bond with other members in their night? Like a family of chimps bonding
community. Social grooming allows through social grooming, taking care
one chimp to remove unwanted of your-self and being aware of the
debris from another. This behavior is well-being of your team can help
often reciprocal as the apes take turns reduce the stress in the workplace
grooming each other. while maintaining personal health.
Pay attention to the quality of your team, the
precision of your materials and skills, and the
strength and impact of your project.20
Watch: Snowy White Owls
SNOWY OWL
11 Restore human dignity through kindness
and compassion.
Snowy owls are a northern species the blizzards of the Arctic.
capable of living in the Arctic. They
have thick feathers that help keep Due to the owl’s ability to survive
them warm during winter storms. such an extreme environment, they
Because of the extra insulation, snowy can be a symbol of perseverance
owls are the heaviest owl in North during a stressful situation. Wildlife
America. When you think of owls, you around the world have adapted to
often think of a silent, nocturnal hunter. survive harsh conditions. During these
However, snowy owls are diurnal. This unprecedented times, it’s important
allows them to actively hunt during the to look toward nature for motivation
continuous daylight hours of the Arctic to bring forth a sense of dignity, com-
summers. Like other owls, they have a passion, and kindness toward each
flat facial disk that helps them pinpoint other and the world around us. Each
prey scurrying around in the deep species has a message they can
snow; and small bristles on their wings teach us. Discover one that relates to
creating silent flight. All of these are you and use it to help you find hope
adaptations which help the owl survive within yourself.
Through your contemplation of the laws of
nature and their spiritual meaning, you will
emanate to others in your person a great
sense of dignity, compassion, and kindness.CUSTOMIZE
21
YOUR TOOLKIT
Urban Animals
As humans face unprecedented times where being physically social and
connected with each other is increasingly more difficult, there’s a risk that we
may also experience a decreased connection to nature due to your personal
habitat being in the city or typically viewed as separate from nature. No
matter where you live, whether in the country, suburbs, city, an ecosystem
always exists that is filled with different animals and insects that connect
to the human experience. In most cities, people will not encounter animals
like owls, caribou, and wolves. However, there are many animals that have
adapted to life in an urban setting and can be associated with the different
aspects of our human existence and experience.
PIGEON DRAGONFLY
The pigeon has beautifully adapted to Dragonflies are known for their good
many aspects of city life and is one of luck and speed while in flight. These
the most common birds you will see any beautiful big-eyed insects have been
many urban areas around the world. around for about 300 million years!
While they seem like pests, pigeons are They can be resilient to their
an important seed spreading animal. surroundings and enjoy the
Like birds, they successfully help many beauty of their environment.
plants procreate throughout the city. Just Like many insects, they can
like every other animal, they play a very survive and thrive in most
important role in the urban environment, environments whether it be the
no matter how small or insignificant their city or countryside. Over the course of
behaviors may seem. While commonly their evolution, they have readjusted
thought of as dirty animals, the their survival skills many times, which
pigeon is able to clean up the mess have allowed them to survive and
of other city animals, including adapt to what they are today. This type
humans, and plays a significant of resilience is key, especially in a time
role in the ecosystem when then where we as a community must keep
spread seeds, which in turn creates changing, learning, and adapting to not
food for other urban-dwelling creatures. only survive but also thrive.
The pigeon not only survives but also
contributes, collectively, with other
pigeons in a flock. They work together as
a community to spread seeds and alert
each other when good things, like food,
are available.22
RACCOON COTTONTAIL RABBIT
Often thought of as a mischievous The cottontail rabbit is a common furry
creature that does nothing but eats friend that can be seen across cities
trash and makes messes, the raccoon is and suburbs. The cottontail
family-oriented animals that make very rabbit is a prey animal, who’s
useful contributions to cities. For example, skittish and careful demeanor
during the mating season, raccoons will leads to their survivor
break off into two groups, one mentality. As they have litters,
male and the other female. there are predators that come to
Collectively, the males will snatch the young, however, while many
protect the females during this may not survive there are many that
period until their kits are born. do. This survival instinct is in all of us.
This family-oriented aspect of the Adversity makes its way into our lives
raccoon can be observed in humans as and tests this survival part of us, where
well. While in most cases we do not need there is the need to protect ourselves
to fend off other humans to protect our and our friends and family.
young, there is a broader community
that helps to raise a human child. This
human community may include family BUTTERFLY
and friends or school programs, and
other people in the community involved Butterflies, come in different sizes, colors,
in the upbringing and safety of our and patterns, yet one thing they have in
children. common is that they are all stunning to
look at. As they flutter through the city,
they can bring color to an otherwise dull
BEE pavement and are attracted to beautiful
park flowers and planters of flowers
One of the most important insects to our on stoops of houses and apartments.
ecosystem are among some of the This small and gentle insect is a key
smallest. Though the bee isn’t sign of biodiversity, so it is always a joy
the biggest, they are able to do to see them flying about the city. Their
amazing feats like pollinating individual beauty and softness
our urban plant life, creating can be seen in every single
beautiful beehives, making human being. The individuality
honey, and working together as a in butterflies comes from a
colony. This community insect is driven magical process that happens
to exist and work for the good of the in the chrysalis that transforms
whole and is a brave little creature that the caterpillar to the adult butterfly. This
will stand against bigger animals or process is mirrored in the human being
insects when there is a threat. This trait in as we are born and transform over time,
the little bee can be seen in our own lives developing and correcting, until we
as we strive to protect those in our own reach our truest form of individuality.
relationship bubbles.23
SEAGULL LADYBUG
Found in cities close to the oceans and Another lucky creature, who is known as
coastal towns, seagulls are always one that lives limitlessly and untroub-
found in a colony, or group. They led. The ladybug is brightly colored and
are known for their carefree can spark a joy when observed. Being
attitude that allows them to a solitary, mostly, ladybugs a great
go where the wind, and food, reminder of the beauty that can come
takes them. They have a loud with being on your own and being
squawk that allows them to self-reflective. Channel this little friend
communicate with each other, and as you walk down the street, and no-
make sure that they are heard no mat- tice the beauty around you, even in
ter how large the group is. Sometimes cities, there are many beautiful
as humans, being heard in a crowd- sights just waiting to be taken
ed or unfamiliar situation can be hard. in. Ladybugs are found every-
Finding your individual voice amongst where, and in each setting
a crowd, like the seagull, is achievable, whether it be the city or the
though must be worked towards. countryside, they bring beauty
and tranquility.
Sometimes, it is hard to relate to an animal or insect that you’ve never seen
before or it isn’t present in your environment. However, you can use this
approach to customize your toolkit and alter it to match your personal exper-
iences and needs. Take a walk outside and see all the amazing living creatures
that live around you. Every animal or insect can be valued in your life.24
SELF-CARE PRACTICES
YOU CAN USE EVERYDAY
Welcome to an exciting section of this self-care protocol. You will be engaging in
learning activities presented by our fellow naturalists, artists, and neuroscientists
that not only engage you in nature, but also can help you reduce your stress and
daily work tension. So many healthcare practitioners are working extraordinary
hours caring for very ill, and not so ill, persons with COVID-19. Work hours are long
and exhausting. Others, some of them young, are also working hard in resource-
poor environments, often with limited resources and supervision. They are
caring for the most vulnerable people—the homeless, elderly, veterans, and the
poor. The following nature-based activities will not only reduce stress and help
offset institutional burnout but can also bring joy into the life of our courageous
health care staff and our young activists. Joy, beauty, and a healing, nurturing
environment are all elements of much-needed care as we care for those who
are caring for others.
These nature-based self-care practices breathe slowly and deeply while turning
are supported by a solid body of re- your full attention to the image on the
search in the neurosciences. Each of our card. This reflection requires as few as 5
presenters offers additional scientific minutes to begin to calm down strong
references for review. emotions and help you settle down,
deescalating the intensity of feeling
For those who are very busy and have in your mind and body. After this brief
little time for self-care, I can suggest period of reflection, you can get back to
one practice that takes 5 minutes a day the heavy emotional demands facing
and is inexpensive but effective, called you with greater energy, calm, and
“Nature Self-Care Reflection Cards.” The confidence. Over time you may find that
basic idea is that you choose an animal you wish to make additional cards with
or a nature scene that is moving and different animal and nature scenes.
meaningful to you. You can use animal
images, for example, from this Animal My pocket card is the hawk.
Metaphor site. You can print out this
image in the size of a playing card and
then have it laminated inexpensively at
a local office supply store. You now have
a beautiful, laminated nature image
“pocket card” that can be carried safely
anywhere in your pocket, purse, or bag.
Now here is the self-care approach.
Whenever you feel you are experiencing
a build-up of stress or heavy emotion,
you can mentally step back from the
situation; take out your pocket card; and25
SELF-CARE PRACTICES YOU CAN USE EVERYDAY
I have a great love for this bird, which feature animal and nature images,
I am privileged to see often in my often called flash cards.
neighborhood. Many times, when
I have been in a serious state of A quote from the American naturalist
distress with work or medical issues, and philosopher, Henry David Thoreau:
the hawk image and all it represents
seems to come to my rescue. Looking As a single footstep will not make a
at this image, one can immediately path on the earth, so a single thought
feel a great joy: the image is uplifting, will not make a pathway in the mind.
inspiring, and full of positive energy. Is To make a deep physical path, we
this not the self-healing “medication” walk again and again. To make a
we need when we are bogged down deep mental path, we must think over
with stress and empathically suffer and over the kind of thoughts we wish
the pain of others? Please take the to dominate our lives.
time to reflect upon and choose those Walden Pond
animal and nature images that have
greatest meaning for you. There are Enjoy the journey up ahead!
plenty of tools and instructions on the Richard F. Mollica
Internet for making pocket cards that
REFLECTIVE WRITING
By Eugene F. Augusterfer
Reflection on one’s life is an “to tap writing’s healing power, one
important component of well-being, must use it to reflect, better understand
understanding, and wisdom. Confucius and learn from one’s emotions” (1).
was to have said that “Reflection is the Richard Mollica, who brought us “The
most royal road to wisdom” . Reflection Trauma Story” says the Trauma Story is
can take many forms, including solitary a joint effort between the therapist and
thought, meditation and prayer (need the patient which allows the patient to
not be religious), or interaction with a reflect on his/her story in the presence
trusted friend or colleague. A useful tool of an empathetic listener over a period
for reflection is reflective writing. Writ- of time (2). The act of thinking about an
ing, especially reflective writing, allows experience and expressing emotions
one to focus one’s thoughts, feelings, in writing seems to be important by
and sensations in written form. helping the writer organize thoughts
and give meaning to a memory or a
Two important scholars have helped traumatic experience. Writing may also
document the importance of reflective enable the writer to better regulate
writing, James Pennebaker and Richard their emotions. It is also possible that
Mollica. Pennebaker has spent most writing about a traumatic event fosters
of his career studying the impact of an intellectual process through the
reflective writing. He says that “it is not act of constructing a story which aids
just venting one’s feelings”, but rather, emotional regulation (2).26
REFLECTIVE WRITING
Finally, when people write about a traumatic event or difficult situation, they are
more likely to talk with others about it — suggesting that writing leads indirectly
to reaching out for social support that can aid healing. Here are some practice
tips to help with reflective writing (3).
• Write about an event, or events, • Write about a special memory from
that you have been thinking about, the recent past or distant memory…
positive or troublesome…
• If you have been avoiding some
• Write something that you feel is thing or someone, write about it
affecting your life in a positive or as a way of developing a better
unhealthy way… understanding of the issue…
• Write something that you are dreaming about…
REFLECTIVE WRITING GUIDE
EMOTIONAL
SUMMATION
Recalling any feelings during
Summation of experience the experience
in writing
PHYSICAL
COGNITIVE
Recalling any physical sensations
Recalling any thoughts during during the experience
the experience
If you decide to try reflective writing, do Lastly, this method can, and does, enhance
not try to write the next great novel, rath- the therapeutic process of L.U.D.A. (3)
er, just jot down your thoughts and feel- • Listening
ings. As you continue this process you • Understanding
will most likely delve deeper into your • (with) Deep
inner thoughts and feelings. Remember, • Appreciation
this is for you and you alone (unless you
chose to share it with someone). If you
are planning to use this method with
a patient/client, we suggest you use it
References
yourself first and become comfortable
1. Mollica, R.F., Healing Invisible Wounds: Paths
with the method. to Hope and Recovery in a Violent World, Har-
court, 2006.
At a personal level, I have used this many
times with patients/clients and I have 2. Paparo, Franco, Unpublished manuscript,
found it very useful, especially when the 2014.
process seems stuck. Ask the patient
3. Pennebaker, J.W., & Chung, C.K. (2007). Expres-
to use reflective writing as a tool, then sive writing, emotial upheavals, and health. In H.
bring their notes to the session to use as Friedman and R. Silver (Eds.), Handbook of health
a springboard for discussion. Again, this psychology (pp. 263-284). New York: Oxford Uni-
can be very useful and therapeutic. versity Press.27
PRACTICAL
APPROACH TO
REFLECTIVE WRITING
By Matt Daly
1 Start with a brief meditation or take a few deep breaths before you begin (at
home find a quiet place where you will not be disturbed). Reflect on your sensory
experience. (Awareness of senses helps keep one grounded).
2 Prepare yourself with a conversation with your emotions and your spirit.
3 There is no magic - just pick up the pen or pencil and put it on the page.
4 Privacy is key, if you are going to write without censor.
5 Begin anywhere and forget spelling and punctuation.
6 Do not take your pen off the page; if you get stuck just keep your pen on the page
and say to yourself and write “I will soon be ready to go!”
7
Write quickly as this frees your brain from “should” and other blocks to successful
reflective writing. If you feel stuck, zoom in on some detail and describe it fully –
this can be very evocative and freeing.
8
Do not listen to your EDITOR, whatever you write is fine! It is best not to go back
and read over what you have written – it is hard not to edit yourself if you do.
9
The most important rule of all is “there are no rules” – let go and write!
• Now, reflect on the Empathy Wheel as you begin this reflective writing exercise.
• Write for 10 to 15 minutes.
*This model was developed by Lara Tupper of the Kripalu Yoga Retreat Center
with the assistance of Matt Daly and modifications by Richard F. Mollica.
For some writing prompts sent to your email, visit https://www.writetothrive.net/
event-details/writing-care-package-for-pandemic-response
References
Daly, Matt, and Lucy Flood. “Writing.” Write to Thrive, www.writetothrive.net.
Tupper, Lara. Lara Tupper - New Novel out Now, www.laratupper.com.28
NATURE
JOURNALING
By Sandy McDermott
As a Natural Science Illustrator, Artist distraction. I call this self-care. Nature
and Instructor since 1992, almost Journaling is a beautiful and necessary
everything I know about the natural technique allowing me to escape the
world comes from observing and concerns of daily life in a holistic way
taking notes in a sketchbook. Nature and keep my spirit balanced.
Journaling is one of the easiest and
most enjoyable ways to discover the
wild plants and animals around you.
No special skill is required to start a
nature journal. With only a pen or pencil
and a sheet or two of paper anyone
can begin journaling on their own. In
addition to sketching, the journal can
include a record of time, place, date,
and weather conditions. Combining
pictures, even stick-like figures if that
is your comfort level, and words can be
quite simple and informative. Numbers
can be used in all sorts of ways to add
to the developing story on the page.
An added benefit of Nature Journaling
is mindfulness. Mindfulness leads to a At first, Nature Journaling might feel
calmness of the soul and a feeling of overwhelming; many of us shy away
presence. Calmness of the soul leads to because we “lack” drawing skills. It can
better mind and body health. Presence also take a while to settle the brain and
allows one to be in the moment without quiet one’s self to engage the jour-
naling process. Fear not. Embrace the
process. Find a quiet place to sit alone.
Close your eyes. Breathe. Again. Slower
this time. Listen for one full minute.
Allow the surrounding sounds and
scents to reach your brain. Now open
your eyes. What do you see within arm’s
reach? Flowers blooming? Ants or bees
working? A chipmunk collecting nuts to
cache for the winter? Feel the air? Can
you feel the rain coming? How much
daylight is present? Breathe. Draw. Take
notes. No one is judging your skills.29 NATURE JOURNALING Reaching that state of mind fills me with the sense that nothing else matters except that moment in that place I am sitting. If I use up all my time observing with only my eyes, ears or nose, it is still time well spent. My nature journaling goal is to learn about my environment, my backyard or neighborhood, by tapping into a childhood sense of curiosity: When do the leaves start turning color? Who made this stunning web in the wet grass while I was sleeping last night? Where do ravens gather to roost each night? Slowly and quietly make acquaintance with those “wild things” that share your neighborhood. Nature Journaling is something you can do alone or with family and friends, for the wellbeing of all. The benefits to mind, body and soul are measurable and worthy to be shared. Please contact me if you wish to learn more about Nature Journaling as a means to mindfulness and connecting with the wilds of your backyard. References McDermott, Sandy. Sandy McDermott, www.sandymcdermott.com.
30
FOREST BATHING:
A SUMMARY
By Emily Hermann
The trees need us, just as we bathing, but, as it is practiced more, the
need them. In Your Guide to other benefits will be more visible.
Forest Bathing: Experience the Clifford breaks down the different
Healing Power of Nature by elements of forest bathing, to better
M. Amos Clifford, the reader is show how one can best experience
submersed in the great tool of nature. He first talks about the pace,
forest bathing as a self-care strategy. when forest bathing. Where walking
Walking through nature, taking in the is “slow and relaxed”. Next, in order to
smells, sounds, and feelings of the world forest bathe, the walk doesn’t have to
around you is the recognition of nature be far, he said that less than a quarter
that leads you to this strategy that can of a mile is a good amount. Being
be incredibly useful. The concept of cognizant of one’s senses and receive,
current forest bathing came from the which is a part of communication, the
Japanese practice, Shinrin-Yoku which information and nature. Also, there
was established in 1982, but the concept has to be reciprocity where “we don’t
of forest bathing has ancient roots that just take from the forest... it is about a
exist in most cultures. partner relationship... let your forest
bathing practice be a continual inquiry”
There are many great benefits to forest (1, p. 42)
bathing. Clifford makes separates the
benefits into different sections that are Through this book, the reader can not
dis-tinguished as: “Simple relaxation... only receive information about what
Physical Health and Well-Being of forest bathing is, but also how to have
Humans... Emotional and Mental the optimal experience while forest
Health... Activism in Action... Healthy bathing. The different areas of forest
Forest Ecosystems... Social Connection... bathing are not limited to this summary,
Spiritual Practice and Mindfulness in but instead are expanded and grown
Nature... [and] Authentic Relationship on through Your Guide to Forest Bathing:
with Nature” (1, p. 15-39). Experience the Healing Power of Nature.
The greatest way to forest bathe is to
These different aspects of benefits, fully immerse oneself in the experience
while may not be immediately obvious, and allow the influx of nature awareness
will prove themselves to be actively that wouldn’t normally be recognized on
beneficial. Simple relaxation will be the an everyday level. Nature is waiting to be
first and most obvious reward of forest understood, appreciated, and explored.
Reference
1. Clifford, M. Amos. Your Guide to Forest Bathing: Experience the Healing Power of Nature. Red
Wheel Weiser, 2020.31
HOW TO FOREST BATHE:
SENSORY REFLECTION
By Matt Daly
Our physical senses engage us in you feel yourself drawn to a process or
direct relationship with the natural object that focuses your experience
world. Sensory awareness allows us to through a particular sense. If you can
more skillfully reflect on the value of our sit down close to the object or process
experiences of the natural world and its that focused your experience, sit down.
necessity in our lives. Although we are If not, remain standing and try to still.
always having sensory experiences, we Let your focus on the sense that drew
may not regularly focus on the complex you in intensify.
ways what we sense makes us feel. Here
are a few suggestions for how to develop Slowly expand your sensory experience
skillful sensory awareness while in the while remaining focused on the object or
natural world: process that drew your attention. Let the
senses work together to provide a fuller
First, move through the natural awareness of the object or process and
environment quietly. It can be helpful the web of other objects and processes
to move vigorously enough to feel like in which it is a part. Rest in this expanded
you are making an effort. Beginning to sensory noticing of a particular object or
feel an increase in your heart rate and process.
breathing can be good indicators that
you are physically engaged with your When you feel ready, take out your
experience of nature. Now slow down journal and pen or pencil. Start by
and begin to become aware of your drawing lines to separate your page
senses. Look around remembering that into six rows. Dedicating one row to
“around” includes up and down. Take a each sense, write as much as you can
deep breath in through your nose and about each sensory experience. It may
be aware of all of the scents and smells be helpful to title each row with each of
than come in. Listen with both ears to the the senses. If something you write in one
full range of sounds, and then focus on row makes you notice another sense,
what your left ear hears and then your jump to that sense’s row and write the
right ear. Keep walking while you do this. description of that sense. You may have
Smack your lips to notice any tastes. already realized that there is one more
Open your hands and extend them until row than there are physical senses. That
they touch branches, grasses, boulders, row is for what we might think of as your
and whatever natural objects surround sixth sense, your intuition, and/or how
you. Keep moving slowly while you focus you feel emotionally in concert with your
on each sense individually. physical senses. Make sure to dedicate
some time to reflecting on and writing
Now that you have given a little attention about this sixth sense.
to each sense, expand your awareness
to the ways your senses work together.
Keep moving while you experience the Reference
sensory symphony that surrounds you. Daly, Matt. Wild Nature and the Human Spirit; A
Keep doing this until a particular sensory Field Guide to Journal Writing and Nature. Art
experience naturally draws your focus Work by Murie, Olaus J. Grand Teton Natural
History Association, 2004.
to a particular sense. Stop moving when32
JOY OF WRITING
HAIKU POETRY
By Marjorie Agosín and Richard F. Mollica
Writing poetry requires its own unique written in clear, simple descriptive words
rhythm. It is impossible to write a poem with no similes or metaphors. Haiku also
quickly; each line requires the reader to has the ability to capture the smallest
write slowly and carefully, to take the time elements in the vastness of nature as
to pause and contemplate, to discover well as ordinary and everyday things.
the interior rhythm that deepens the As such, the haiku has the extraordinary
poetic experience. The experience of ability to name the world with a rhythm
writing a poem is enriched because of that is gentle, deceptively simple, and
those pauses, that are themselves like most importantly, contemplative. Here
enchanting rhythms. Like the silver belt is an example of one of Japan’s most
of the alchemists, the poetic experience famous haiku poems, by the great poet,
transforms us. Recent neuroscientific Matsuo Bashō:
studies reference important discoveries
regarding how listening to music or Furu ike ya
reading poetry affect the brain, even kawazu tobikomu
producing therapeutic benefits for mizu no oto
certain ailments.
The old pond
A frog jumps in
Since the sixteenth century, the
The sound of the water
Japanese, with their contemplative
spirit and their skill at Kintusi, the art of Translated by R. H. Blyth
repairing broken poetry with incredible
delicacy, have been composing a Haiku can revoke the world. The poet
marvelous poetic form, the haiku, which, is simply the agent who endeavors to
in its traditional form, is comprised of name it and feel it in order to share
three lines and a total of 17 syllables. it with another reader. Through its
Traditionally it is written in 3 lines, in 5-7- enlightening form of expression, the
5 syllables. haiku transforms what we see without
obstructing anything, only gently in-
This is the age-old tradition of the haiku. dicating our surroundings in a delicate
It is a contemplative form of poetry, and deep way, like the mere poetic
keen in its feeling and its observation expression of a feeling.
of nature’s great miracles and sublime Many Japanese poets who are masters
beauty, like the vastness of the sea, the at composing haikus, like Bashō,
changing seasons, as well as the trees, have managed to awaken our senses.
plants, and animals. The haiku poet tries Nevertheless, haikus are composed
to share with their reader their direct today throughout the world, wherever
experience of the natural world. It is benevolent feelings and expressionsYou can also read
