When environmental psychologist Rachel Carson warned about the consequences of an alienated relationship with nature in "Silent Spring," she set in motion a movement that still resonates today: Nature is not just a backdrop; it is a co-therapist. For high performers, this is more than just romance. It is a strategy: deliberately utilizing natural stimuli, plant compounds, and social connections to enhance stress resilience, clarity, and regeneration – with measurable effects.

Resilience is the ability to absorb stress, adapt, and return stronger. It encompasses psychological flexibility, physical restorative capacity, and social resources. Natural remedies are intervention-near strategies that utilize natural environments and bioactive plant compounds – such as mindfulness in greenery, anthocyanins from berries, or essential oils. Three building blocks are crucial: first, the reduction of oxidative stressimbalance between free radicals and antioxidants that can damage cells, second, the calming of the stress system (HPA axishormonal stress regulation system involving the hypothalamus, pituitary gland, and adrenal glands), and third, the strengthening of social cohesion as a psychological safety net. Nature is not a placebo; instead, it is a context that focuses attention, dampens rumination, and activates the parasympathetic nervous system – our “brake pedal.”

Those who train their resilience with the support of nature benefit at multiple levels. Mindfulness in green spaces reduces rumination, promotes present-moment focus, and builds psychological resilience; observational studies indicate that more greenery in the living environment is associated with lower levels of anxiety and depression, mediated through experienced recovery, mindfulness, and reduced rumination ^[1]. Berries containing anthocyanins provide antioxidants that modulate redox-active signaling pathways, thereby reducing mitochondrial stress, inflammation, and vascular dysfunction – crucial for energy, cognitive sharpness, and recovery after stressors ^[2]. Aromatherapy with lavender can improve negative moods, fatigue, and anxiety feelings; however, physiological markers do not always align. Some studies show mood improvements, while others find no clear effect on stress under exam conditions – hinting at context and expectation effects ^{[3] [4]}. Additionally, social connectedness in natural settings enhances the effect. Brief, guided nature walks improved affect, resilience, and sleep quality; approaches like “Companionship-based Forest Therapy” enhance emotion regulation and lower stress reactions more than traditional solo settings ^{[5] [6]}.

A cross-sectional study among students linked objectively measured greenery in the living environment to fewer anxiety and depression symptoms. The crucial pathway was through perceived recovery, increased mindfulness, reduced rumination, and consequently greater resilience – a plausible mechanism that describes nature experiences as a “cognitive reset loop” and supports practical interventions ^[1]. Complementarily, an evidence-synthesis-like work on anthocyanin-rich foods shows that these pigments exert redox and inflammatory-regulatory effects through Nrf2 activation and NF-κB suppression, utilizing mitochondrial functions and supporting vascular health. Relevant for high performers: better stress adaptation and faster recovery after training or cognitive work; bioavailability-related differences suggest regular intake from berries and smart combinations in daily life ^[2]. For lavender aromatherapy, the picture is nuanced: a randomized placebo-controlled setting among students under exam stress found no sustainable reduction of academic stress compared to placebo, despite short-term differences in individual symptoms – indicating limitations under high stress ^[4]. At the same time, randomized small interventions among healthy women reported mood improvements without changes in pulse or cortisol, and narrative reviews describe plausible neurobiological pathways for anxiolysis through the terpenoids linalool and linalyl acetate ^{[3] [7]}. The essence: benefits are possible, but they are individual and context-dependent, ideally embedded as a complementary measure within a broader resilience program.

- Practice daily mindfulness exercises in nature: 10-15 minutes of “open monitoring” in the park or by the water. Focus on breath, sounds, and changes in light. Goal: broaden awareness, stop rumination. Studies show that green spaces promote mindfulness, reduce rumination, and are associated with greater resilience and less anxiety/depression ^[1].
- Increase antioxidant intake through berries: two servings daily (e.g., blueberries, black currants). Combine with protein/yogurt to curb blood sugar spikes. Anthocyanins support redox balance, vascular function, and regeneration – beneficial for performance and recovery ^[2].
- Use aromatherapy with essential lavender oil purposefully: 20-30 minutes of inhalation in the evening or before focused work. Expect primarily mood and tension reduction; hard stress markers do not always respond. Consider quality (standardized linalool/linalyl acetate content) and personal preference ^{[3] [7]}. During acute exam stress, the effect may be limited – test it early, not just on the day of the exam ^[4].
- Strengthen social connections in nature: weekly group activities in green spaces – walk & talk, casual runs, shared breathing exercises. Brief guided nature walks improved affect, resilience, mindfulness, and sleep; “Companionship-based Forest Therapy” enhanced emotion regulation and lowered stress reactions more than solo approaches ^{[5] [6]}.

The next evolutionary step in resilience will be personalized: sensors, biofeedback, and nature-based protocols will be combined to monitor mood, sleep, and recovery in real-time. Expect more precise data in the coming years on the dose-response curve of green space, anthocyanin-rich foods, and aromatherapy – leading to tailored routines for sustainable high performance.