Insights from Elizabeth Mu, a licensed marriage and family therapist and mental health therapist in the Intensive Outpatient Program at Rady Children’s Health
Key takeaways
- Nature boosts emotional well‑being: Time outdoors supports mood regulation through sunlight-driven vitamin D production and naturally soothing cues, like birdsong, that signal safety and reduce anxiety.
- Mindfulness comes naturally outside: Simple sensory activities in nature, such as observing leaves or doing color scavenger hunts, help kids and adults slow down, stay present, and reduce stress.
- Small, consistent outdoor moments make a big impact: Even 15 minutes outside—walking, playing, gardening, or exploring local green spaces can improve focus, creativity, and overall mental health.
Nature and mental health: Why getting outside is so good for your mind
In a world increasingly dominated by screens, noise, and nonstop schedules, many people are rediscovering a powerful and restorative resource that’s been with us all along: nature. Whether you take a quiet walk in the woods or sit beneath a tree, spending time outdoors can significantly improve mental health.
Research continues to uncover how nature reduces stress, alleviates symptoms of anxiety and depression, and even boosts cognitive function. Here, Elizabeth Mu, licensed marriage and family therapist and a mental health specialist with Rady Children’s, discusses the important relationship between nature and mental well-being, and why reconnecting with the natural world might be one of the simplest, yet most profound, steps we can take toward emotional resilience and inner peace.
The science behind nature’s impact
Spending time in nature provides both physical and mental health benefits. Exposure to sunlight helps the body produce vitamin D, which supports mood regulation and can reduce symptoms of depression and anxiety. Being outdoors also encourages mindfulness by removing digital distractions and fostering presence in the moment. By connecting to the body and environment, mindfulness reduces stress and improves overall emotional health.
“Our bodies are programmed to respond to nature, sunshine, vitamin D. There have also been studies supporting the fact that the sound of birds can reduce anxiety. It can reduce a sense of paranoia,” states Mu. “Often, when there are birds present, it tells us, ‘Hey, there’s no danger.’ So, our bodies are attuned to that so they know it’s safe.”
The simplicity in nature speaks volumes
Constant screen-time and multitasking make it hard to stay present. Stepping outside—with kids especially—restores focus. A simple activity like a color-themed scavenger hunt (“Find five green things, now something red…”) turns nature into a mindfulness exercise, encouraging everyone to concentrate on one task at a time and stay fully engaged in the moment.
“I love nature so much. It can be as simple as touching trees, looking at a leaf, finding what you notice, what you observe,” notes Mu. “Are there veins in the leaf? What are the colors? Does it have multiple colors? It gives you that time and attention to just observe and take in what you see, separate from all of the distractions that go on in our daily lives and school and obligations.”
Key strategies to get started on nature’s path
Even just 15 minutes a day outside can make a noticeable difference in children’s mental well-being. While modern schedules often limit recess in favor of academics, small, consistent doses of outdoor time—whether it’s a walk, sitting in the grass, or even looking out a window—can be beneficial.
Encouraging kids to play outdoors also fosters creativity and boredom-driven curiosity, which are essential for development. To make it easier and more engaging, parents should participate too, whether it’s exploring local parks, tide pools, or taking a walk together after dinner. When families share the experience and explore accessible green spaces, everyone benefits.
“If you’re not in a position to be able to go outside for extended periods of time, even just growing a garden inside, having house plants, growing herbs can make a huge difference,” advises Mu. “Simply doing something with your kids that helps them focus on the here and now, incorporating some aspect of nature.”
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The mental health team at CHOC curated the following resources on mental health topics common to kids and teens, such as depression, anxiety, suicide prevention and more.
