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The Mental Health Benefits of Connecting with Nature

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In today’s screen orientated world, many of us are feeling more stressed, anxious, or disconnected than ever before. Research suggests that the solution may be simpler than we think—spending more time in nature. From reducing stress and anxiety to boosting cognitive abilities and emotional resilience, nature connection is increasingly recognised as a powerful tool for improving mental health, for both adults and children.

We've bought together some of the latest research and evidence on how nature can positively impact mental health and wellbeing for all of us.

 

How Nature Helps Us Feel Better

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1. Stress Reduction and Relaxation

The link between nature and reduced stress is well-documented. A 2021 study published in Frontiers in Psychology found that participants who spent time walking in natural environments, such as parks and forests, experienced lower levels of cortisol (the stress hormone) and heart rates compared to those who walked in urban settings (Bratman et al., 2021). This indicates that nature can serve as an effective antidote to daily stressors.

• Key Finding: Nature exposure significantly lowers cortisol levels and promotes relaxation.

• Reference: Bratman, G. N., et al. (2021). Nature experience reduces rumination and subgenual prefrontal cortex activation. Frontiers in Psychology.

• Try it: If you're feeling stressed, consider taking a walk in a nearby park or natural setting to help clear your mind and reset.

1. Improved Cognitive Function and Focus

Spending time in nature can improve cognitive function, particularly attention and problem-solving abilities. A 2020 study from the University of Chicago found that participants who spent just 15 minutes in a natural setting, as opposed to an urban environment, had significantly better focus and cognitive performance (Berman et al., 2020). This improvement is attributed to nature’s ability to reduce mental fatigue and restore focus.

• Key Finding: Nature helps to restore cognitive resources, improving attention and problem-solving skills.

• Reference: Berman, M. G., et al. (2020). The cognitive benefits of interacting with nature. Psychological Science.

• Try it: If you’ve been staring at a screen for too long, step outside for a brief walk to refresh your focus.

1. Mood Enhancement and Emotional Resilience

Nature has a profound effect on our mood. A 2022 study in Environmental Health and Preventive Medicine found that regular exposure to green spaces was associated with lower levels of depression, anxiety, and negative emotions. The study also highlighted that active engagement with nature, such as walking, gardening, or hiking, resulted in the most significant mood improvements (Lee et al., 2022).

• Key Finding: Nature enhances mood and helps build emotional resilience, making it easier to cope with stress and life challenges.

• Reference: Lee, J., et al. (2022). Nature exposure and mental health outcomes: A systematic review of experimental studies. Environmental Health and Preventive Medicine.

• Try it: Whether it’s hiking, gardening, or simply enjoying a quiet moment in the park, spending time actively engaging with nature can boost your mood and reduce stress.

1. Improved Sleep Quality

Exposure to natural light, especially in the morning, helps regulate the body’s circadian rhythm, which in turn improves sleep quality. A 2021 study published in Sleep Health found that people who spent more time outdoors, especially in natural sunlight, experienced better sleep quality and fewer disturbances (Figueiro et al., 2021). This is particularly true for those who make an effort to get outside during daylight hours.

• Key Finding: Time in nature—particularly in natural light—supports better sleep patterns and enhances overall rest.

• Reference: Figueiro, M. G., et al. (2021). The impact of outdoor light exposure on sleep and health: A review. Sleep Health.

• Try it: Aim to spend time outside in the morning, especially if you're struggling with sleep. Even 20 minutes of natural sunlight can help reset your internal clock.

 

How Nature Helps Children Thrive

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Reducing Anxiety and Improving Focus

Nature has proven benefits for children’s mental health as well. A 2021 study published in Landscape and Urban Planning found that children who had access to green spaces showed fewer symptoms of ADHD and better focus (Faber Taylor & Kuo, 2021). The study indicated that time in nature can help children with behavioural issues such as impulsivity and poor attention span, which are common symptoms of ADHD.

• Key Finding: Nature exposure helps reduce ADHD symptoms and improves attention in children.

• Reference: Faber Taylor, A., & Kuo, F. E. (2021). Children with attention-deficit/hyperactivity disorder: A natural environment intervention. Landscape and Urban Planning.

• Try it: Encourage outdoor activities such as hiking, cycling, or just playing in the garden to help children burn off excess energy and improve focus.

Improving Social Skills and Emotional Development

Nature-based activities also promote social and emotional development in children. A 2022 study in The Journal of Environmental Psychology found that children involved in outdoor education programmes displayed improved social behaviours like cooperation and empathy (Barton et al., 2022). Nature encourages children to engage with peers, work together, and manage conflict in a relaxed, open-ended setting.

• Key Finding: Nature helps children develop emotional intelligence and social skills, like empathy, cooperation, and conflict resolution.

• Reference: Barton, J., et al. (2022). The role of outdoor learning in social development: A review. The Journal of Environmental Psychology.

• Try it: Consider enrolling your child in outdoor learning programmes or creating opportunities for them to interact with others in natural settings.

Enhancing Creativity and Cognitive Development

Nature also fosters creativity in children. A 2021 study published in Frontiers in Psychology found that children who engaged in nature-based activities were more imaginative and had better problem-solving skills (Chawla, 2021). The open-ended, dynamic environment of nature stimulates creativity and cognitive flexibility, allowing children to explore new ideas and perspectives.

• Key Finding: Spending time outdoors fosters creativity and cognitive flexibility in children, supporting their overall development.

• Reference: Chawla, L. (2021). Benefits of nature for child development: A review of research. Frontiers in Psychology.

• Try it: Allow your child to play freely in nature—whether it’s climbing trees, building dens, or exploring new environments. Unstructured play is key for creativity.

Encouraging Physical Activity and Reducing Screen Time

Encouraging children to spend time outdoors not only supports mental health but also promotes physical activity. A 2020 study in Frontiers in Public Health showed that children who engage in outdoor play are more physically active and less likely to be sedentary, which is associated with improved mood and mental health (McCormick et al., 2020).

• Key Finding: Time in nature encourages physical activity, which has direct benefits for children’s mental and physical health.

• Reference: McCormick, R., et al. (2020). Outdoor physical activity and mental health in children: A review of the evidence. Frontiers in Public Health.

• Try it: Get your child outside for activities like running, cycling, or nature walks to promote both physical fitness and mental wellbeing.

 

Nature Connection Matters for Everyone

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Biophilia Hypothesis
The biophilia hypothesis suggests that humans have an innate connection to nature, rooted in our evolutionary history. This connection explains why spending time in natural environments can make us feel more balanced, calm, and restored (Wilson, 1984). Nature, therefore, offers more than just a pleasant escape—it’s essential for our mental and emotional health.

 

Access and Equity
While the benefits of nature are clear, access to green spaces can be unequal. Research highlights the importance of ensuring that all individuals—especially those living in urban environments—have access to parks and outdoor areas. Creating equitable access to nature is key for promoting mental health across communities.

 

Ideas for Getting More Nature Connection in Your Everyday

• For Adults:

  • Take regular walks or hikes in parks, nature reserves, or other green spaces.

  • Try mindfulness or meditation in nature—whether it’s sitting quietly, practising yoga, or just being present in the moment.

  • Engage in nature-based hobbies like gardening, birdwatching, or volunteering for environmental causes.

• For Children:

  • Encourage unstructured outdoor play, whether it’s in your garden, at local parks, or on family outings to natural places.

  • Enrol your child in outdoor learning programmes or holiday camps like ours that focus on nature and environmental education outside of term time

  • Limit screen time and ensure your child has opportunities to engage in physical activity and imaginative play outdoors.

The research is clear: spending time in nature offers numerous benefits for mental health, whether you're an adult looking to reduce stress or a child developing emotionally and cognitively. Nature provides a space for relaxation, creativity, social interaction, and physical activity, all of which are essential for our well-being.

By making nature a regular part of our lives—and encouraging our children to do the same—we can tap into its healing power and promote healthier, happier communities. Whether you’re looking to enhance your focus, reduce anxiety, or simply feel more connected to the world around you, nature has the tools to help you thrive.

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References:

• Barton, J., et al. (2022). The role of outdoor learning in social development: A review. The Journal of Environmental Psychology.

• Berman, M. G., et al. (2020). The cognitive benefits of interacting with nature. Psychological Science.

• Bratman, G. N., et al. (2021). Nature experience reduces rumination and subgenual prefrontal cortex activation. Frontiers in Psychology.

• Chawla, L. (2021). Benefits of nature for child development: A review of research. Frontiers in Psychology.

• Faber Taylor, A., & Kuo, F. E. (2021). Children with attention-deficit/hyperactivity disorder: A natural environment intervention. Landscape and Urban Planning.

• Figueiro, M. G., et al. (2021). The impact of outdoor light exposure on sleep and health: A review. Sleep Health.

• Lee, J., et al. (2022). Nature exposure and mental health outcomes: A systematic review of experimental studies. Environmental Health and Preventive Medicine.

• McCormick, R., et al. (2020). Outdoor physical activity and mental health in children: A review of the evidence. Frontiers in Public Health.

• Wilson, E. O. (1984). Biophilia. Harvard University Press.