How Nature Nurtures: Outdoor Activities for Kids' Mental Health

Parenting a child with mental health challenges comes with its fair share of stress. Between therapy appointments, school struggles, and emotional ups and downs, it can be hard to find ways to reset. But sometimes, the best way to create calm—for both you and your child—is to step outside.

Spending time in nature has been shown to reduce stress, improve focus, and help regulate emotions, and now is the perfect time of year to start! Even small doses—like sitting under a tree, feeling the breeze, or taking a short walk—can make a big difference. Here are five ways nature supports mental health and simple ways to incorporate it into daily life.

1. Nature Lowers Stress and Anxiety

Time spent outside can help calm the nervous system, reducing feelings of stress and anxiety. Natural environments encourage slower breathing, physical relaxation, and a break from overwhelming thoughts. For kids who experience anxious moments, stepping outside—even for just a few minutes—can help reset emotions and provide a sense of relief. The change in scenery, fresh air, and sensory input from nature can create a much-needed pause when emotions feel too big to manage.

Try this: When emotions are running high, take a five-minute nature break together. Step outside, take deep breaths, and focus on what you see, hear, and feel. Notice the colors of the trees or sky, listen for the faintest sounds, or feel the temperature of the air against your skin. And remember—this doesn’t have to be limited to warm, sunny days! Stepping outside in the cold can be even more effective at alleviating anxiety, as the brisk air helps snap the mind out of racing thoughts and into the present moment. If it’s raining or storming, sitting on a porch or by an open window and listening to the rain can be just as calming. Nature is always there, in every season and every type of weather, ready to offer a moment of peace.

2. The Outdoors Encourages Mindfulness

Nature naturally helps kids slow down and stay present. Watching clouds move, listening to birds, or running their fingers over tree bark shifts attention away from racing thoughts and back into their senses. This kind of mindfulness can be especially helpful for kids who struggle with emotional regulation. Everything feels less rushed, less intense, and more peaceful when you're in nature.

Try this: The next time your child feels restless, step outside together and play a simple sensory game. Find five things—one thing you see, one thing you hear, one thing you feel, one thing you smell, and, if appropriate, one thing you taste. Encourage your child to take their time with each sense. Maybe they notice the shape of a cloud drifting by, the distant sound of birds chirping, the rough texture of a tree trunk, or the earthy scent of freshly cut grass.

This simple grounding exercise helps shift focus away from anxious thoughts and back to the present moment. It can provide a sense of calm, improve emotional regulation, and serve as an easy way to reset whenever stress starts to build. For younger children, you can make it fun by turning it into a scavenger hunt. For older kids, it can be a mindfulness tool they use on their own whenever they need a moment to breathe.

3. Physical Activity in Nature Boosts Mood

Movement is a powerful way to regulate emotions, and being outside makes it easier and more enjoyable to be active. Running, climbing, or even walking can help release built-up stress while providing a pressure-free way to move. Unlike structured activities, outdoor play gives kids the freedom to engage their bodies in a way that feels natural to them. Whether it’s jumping over puddles, balancing on a fallen log, or tossing a ball back and forth, movement in nature provides both a physical and emotional release.

For kids who struggle with focus, hyperactivity, or emotional regulation, outdoor movement can be especially helpful. Physical activity helps burn off excess energy while improving concentration and mood. Even a few minutes of movement outside can provide a reset, making it easier for kids to transition into homework, chores, or bedtime routines.

Try this: If your child has trouble focusing or feels restless, head outside for a movement break. A quick game of tag, a nature scavenger hunt, or a race to a nearby tree can help release tension. If they prefer a calmer activity, try walking while chatting, practicing balancing on a curb, or collecting small natural objects like leaves or rocks. Even small movements, like stretching in the grass or rolling a pinecone between their hands, can help shift their energy and bring a sense of calm.

4. Nature Supports Better Sleep

Fresh air and natural light play an important role in regulating the body’s sleep cycle, making it easier to fall asleep and stay asleep. Exposure to daylight, especially in the morning, helps reset the body's internal clock, signaling when it's time to be alert and when it’s time to wind down. Regular outdoor time during the day can lead to deeper, more restful sleep, which is essential for emotional well-being. When kids sleep better, they’re better able to manage their emotions, handle stress, and stay focused throughout the day.

Try this: Incorporate outdoor time into your child’s daily routine in a way that feels natural for your family. A short morning walk can help set their internal clock for the day, while an after-school park visit can give them a healthy energy release before the evening routine. Even simple activities—like doing homework outside, eating dinner on the porch, or taking a short stroll before bedtime—can support healthier sleep patterns. The key is consistency. Over time, these small moments outside can have a big impact on your child’s ability to rest and recharge.

5. Time Outside Strengthens Parent-Child Connection

Nature offers a great way to spend time together without the distractions of screens, schedules, or daily stressors. Whether it’s sharing a quiet moment watching the sunset, playing a game in the backyard, or exploring a new park, these simple outdoor experiences can strengthen parent-child bonds in a low-pressure setting. Without the constant pull of technology or household tasks, nature creates space for conversation, laughter, and moments of connection that might not happen indoors.

Try this: Make outdoor time part of your family’s self-care routine in a way that feels easy and enjoyable. It doesn’t have to be a big outing—even stepping outside for a few minutes can provide a reset for both of you. Try going for a short walk together after dinner, tossing a ball back and forth, or simply sitting outside and listening to the sounds around you. If your child enjoys structured activities, make it fun with a backyard scavenger hunt or a “quiet challenge” to see how many sounds you can identify in nature.

The goal isn’t to make outdoor time another task on your to-do list—it’s to create small, meaningful moments that bring you and your child closer together.

If you’re looking for more simple, effective ways to support your child’s mental health, you don’t have to figure it out alone. Join our community and get expert-backed resources, real-life strategies, and support from parents who understand.

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