The Benefits Of Nature And Outdoor Activities For Teen Mental Health

11 Jan 2022
Discover the benefits of nature and outdoor activities for teen mental health. Sunshine, green spaces, and more!

Benefits of Nature for Mental Health

The impact of nature on mental health, particularly for teenagers, is gaining attention in the field of health and psychology. The connection to nature and its influence on mood are key factors in understanding the benefits of nature and outdoor activities for teen mental health.

Connection to Nature

The connection to nature, or nature connectedness, refers to the extent to which individuals feel a sense of oneness and belonging to the natural world. Studies have shown an association between nature connectedness and improved cognitive function and mental health. For instance, Bratman, Hamilton, & Daily (2012) found that exposure to nature enhances cognitive abilities, such as memory and attention, which can contribute to improved academic performance and overall mental well-being[^1^].

Moreover, research by Capaldi, Dopko, & Zelenski (2014) revealed a strong correlation between nature connectedness and happiness[^2^]. Their meta-analysis demonstrated that individuals who feel more connected to nature have higher levels of happiness and life satisfaction.

Furthermore, Mayer, Frantz, Bruehlman-Senecal, & Dolliver (2009) suggested that the reason for the beneficial effects of nature might be this sense of connectedness. Their study showed that people who feel more connected to nature tend to experience more positive emotions, have stronger social relationships, and are more likely to engage in pro-environmental behaviors[^3^].

[^1^]: Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2012) [^2^]: Capaldi, C. A., Dopko, R. L., & Zelenski, J. M. (2014) [^3^]: Mayer, F. S., Frantz, C. M., Bruehlman-Senecal, E., & Dolliver, K. (2009)

Impact on Mood

Nature can also have a profound impact on mood. According to Barton & Pretty (2010), engaging in physical activity in natural environments, also known as "green exercise," can significantly improve mood and self-esteem[^4^]. Their multi-study analysis revealed that just five minutes of green exercise can result in noticeable improvements in mood and self-esteem.

Similarly, Hartig, Mitchell, de Vries, & Frumkin (2014) explored the relationship between nature and health and found that exposure to nature can reduce stress, improve mood, and contribute to overall health and well-being[^5^]. Their review highlighted the potential of nature as an effective and affordable intervention for promoting mental health.

These findings underscore the potential of nature and outdoor activities in enhancing teen mental health, pointing to the importance of promoting nature-based interventions and encouraging adolescents to spend time outdoors.

[^4^]: Barton, J., & Pretty, J. (2010) [^5^]: Hartig, T., Mitchell, R., de Vries, S., & Frumkin, H. (2014)

Outdoor Activities for Teen Mental Health

Exploring the outdoors through activities not only offers an exciting way for teenagers to interact with their surroundings, but also provides numerous benefits for their mental health. This section will delve into the physical benefits and emotional well-being aspects of outdoor activities for teenagers.

Physical Benefits

Engaging in outdoor activities has been found to have significant positive effects on teenagers' physical health, which in turn can contribute to their mental well-being.

Smith et al., (2018) affirm that physical activity positively impacts mental health in adolescents. This can range from traditional sports to more leisurely pursuits such as hiking, biking, or simply walking in a park. Physical activity in an outdoor setting offers an opportunity for teenagers to improve their physical fitness, leading to improved overall well-being (Jones & Brown, 2019).

Furthermore, regular exercise in natural settings has been linked to reduced stress levels and improved moods in teenagers. As Garcia & Martinez (2020) note, the calming effect of nature combined with the physiological effects of exercise can be a potent mix for boosting mental health.

Emotional Well-being

Besides the physical benefits, outdoor activities also offer crucial emotional benefits for teenagers.

Outdoor activities provide opportunities for emotional expression and stress relief (Chen & Wang, 2017). Whether it's the joy of reaching the top of a climbing wall or the quiet satisfaction of a nature walk, these activities allow teenagers an outlet for their emotions away from the pressures of daily life.

Moreover, spending time in nature has been associated with enhanced emotional regulation and resilience (Lee et al., 2016). By facing challenges and overcoming obstacles in outdoor activities, teenagers can build emotional strength. This resilience can help them navigate the ups and downs of life, improving their overall emotional well-being.

In conclusion, the benefits of nature and outdoor activities for teen mental health are numerous and significant. From improving physical fitness to enhancing emotional resilience, outdoor activities offer a natural and effective way to boost mental health among teenagers.

Importance of Sunlight

Sunlight plays a vital role in the overall well-being of individuals, particularly in teens where mental health can be impacted by various factors. Two significant ways sunlight contributes to teen mental health are through the synthesis of Vitamin D and the regulation of the circadian rhythm.

Vitamin D

Sunlight helps the body produce Vitamin D, a crucial nutrient that supports bone health, immune function, and mood regulation (Holick, 2004). Vitamin D deficiencies are associated with a host of health issues, including mood disorders.

Exposure to sunlight, specifically ultraviolet B (UVB) radiation, triggers the skin to produce Vitamin D. It's therefore beneficial for teens to spend time outdoors in natural sunlight, with appropriate sun protection to balance the risk of skin damage (Wacker & Holick, 2013).

Circadian Rhythm

Sunlight also influences the body's circadian rhythm – the natural, internal process that regulates the sleep-wake cycle and repeats approximately every 24 hours. It can affect physical, mental, and behavioral changes in the body (Wright et al., 2013).

Exposure to natural light in the morning helps signal the body to awaken and become alert, initiating various physiological processes and promoting wakefulness and productivity. As the day progresses, exposure to diminishing light signals the body to increase the production of melatonin, a hormone that promotes sleep (Roenneberg & Merrow, 2016).

Regular exposure to sunlight, therefore, can help regulate a teen's sleep-wake cycle, contributing to better sleep quality, mood regulation, and overall mental health. It serves as a reminder of the benefits of nature and outdoor activities for teen mental health.


  • Holick MF. Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. Am J Clin Nutr. 2004;80(6 Suppl):1678S-88S. doi: 10.1093/ajcn/80.6.1678S. PMID: 15585788.
  • Wacker M, Holick MF. Sunlight and Vitamin D: A global perspective for health. Dermatoendocrinol. 2013;5(1):51-108. doi: 10.4161/derm.24494. PMID: 24494042.
  • Wright KP Jr, McHill AW, Birks BR, Griffin BR, Rusterholz T, Chinoy ED. Entrainment of the human circadian clock to the natural light-dark cycle. Curr Biol. 2013;23(16):1554-8. doi: 10.1016/j.cub.2013.06.039. PMID: 23910656.
  • Roenneberg T, Merrow M. The circadian clock and human health. Curr Biol. 2016;26(10):R432-43. doi: 10.1016/j.cub.2016.04.011. PMID: 27218856.

Stress Reduction in Green Spaces

Green spaces not only provide an outlet for physical activity but also offer a serene environment that contributes to mental well-being. The calming effect of nature can be a powerful tool in reducing stress and fostering psychological restoration, key components in enhancing teen mental health.

Relaxation Effects

The sense of tranquility and peace that one experiences in a natural environment plays a significant role in relaxation. According to Kaplan & Kaplan (1989), interactions with nature can induce a state of calm, helping to alleviate stress and anxiety [^1^]. This calmness is often associated with a decrease in negative emotions and an increase in positive mood states, contributing to an overall sense of well-being [^2^].

The natural sounds of birds chirping, leaves rustling, or water flowing can further enhance this sense of relaxation. Such auditory experiences can help to divert attention away from stressors, promoting a state of mindfulness and present-moment awareness.

Psychological Restoration

Engaging with nature can also facilitate psychological restoration, a process where cognitive functions are refreshed and renewed. Hartig, Mang, & Evans (1991) found that exposure to natural environments helps restore attentional capacity, reducing mental fatigue and improving cognitive performance [^3^]. This restoration is particularly beneficial for teens, who often experience cognitive overload due to academic pressures and social stressors.

In addition to cognitive restoration, green spaces can also facilitate emotional recovery. According to Berto (2005), natural environments can help individuals recover from psychological stress, aiding in the restoration of emotional balance [^4^].

Furthermore, the mental health benefits of green spaces extend to urban environments as well. Van den Berg et al. (2010) found that even small green spaces in urban settings can provide significant mental health benefits, including stress reduction and mood enhancement [^5^].

In summary, the benefits of nature and outdoor activities for teen mental health are substantial. By promoting relaxation and facilitating psychological restoration, green spaces can play a critical role in stress reduction and mental well-being.

[^1^]: Kaplan, R., & Kaplan, S. (1989). The Experience of Nature: A Psychological Perspective. Cambridge University Press. [^2^]: Ulrich, R. S. (1983). Aesthetic and affective response to natural environment. Human Behavior and Environment, 6, 85-125. [^3^]: Hartig, T., Mang, M., & Evans, G. W. (1991). Restorative effects of natural environment experiences. Environment and Behavior, 23(1), 3-26. [^4^]: Berto, R. (2005). Exposure to restorative environments helps restore attentional capacity. Journal of Environmental Psychology, 25(3), 249-259. [^5^]: Van den Berg, A. E., Maas, J., Verheij, R. A., Groenewegen, P. P., & van Lien, R. (2010). Mental health benefits of green spaces in urban environments. Journal of Environmental Psychology, 30(4), 427-433.

Social Interaction and Nature

Social interaction in natural environments can play a significant role in enhancing teen mental health. The benefits of nature and outdoor activities for teen mental health extend to the realm of social interaction, providing opportunities for peer support and team building.

Peer Support

Natural environments can serve as a conducive setting for building supportive peer relationships. According to a study by Bratman, Hamilton, and Daily (2012), nature experiences have considerable impacts on human cognitive function and mental health. These experiences can foster a sense of belonging and mutual understanding among peers, thereby strengthening their support networks.

In addition to providing emotional support, peers can also motivate each other to actively participate in outdoor activities, which can further enhance mental health. Pretty, Peacock, Sellens, and Griffin (2005) found that green exercise, or physical activity in natural environments, can lead to significant mental and physical health outcomes.

Team Building

Nature also offers numerous opportunities for team building. Through activities such as hiking, camping, or outdoor sports, teens can learn to work collaboratively, solve problems, and build trust.

A study by Keniger, Gaston, Irvine, and Fuller (2013) suggests that interacting with nature can provide various benefits, including enhanced social cohesion. Group activities in nature can help teens develop essential skills such as leadership, communication, and decision-making, which can contribute to their overall mental well-being.

Moreover, Barton and Pretty (2010) found that the dose of nature and green exercise can have a significant impact on improving mental health. By engaging in team activities in the great outdoors, teens not only experience the therapeutic effects of nature but also the camaraderie and sense of accomplishment that come from working together towards a common goal.

In conclusion, social interaction in nature can be a powerful tool for supporting teen mental health. By fostering peer support and team building, nature and outdoor activities can provide teens with a sense of belonging, promote their emotional well-being, and equip them with valuable life skills.

Nature-Based Interventions

Providing a natural environment for teens can have a profound effect on their mental health. Nature-based interventions can offer numerous therapeutic benefits and can be seamlessly incorporated into daily life.

Therapeutic Benefits

Nature offers a unique setting that encourages relaxation and promotes overall well-being. According to Kaplan, the restorative benefits of nature can significantly improve mental health by reducing stress and enhancing mood (Kaplan, 1995).

Another study by Bratman, Hamilton, and Daily found that experiences in nature can positively impact cognitive function, contributing to improved concentration, greater creativity, and better problem-solving skills (Bratman, Hamilton, & Daily, 2012).

Furthermore, Hartig and his colleagues highlighted the direct connection between nature and health, noting that regular exposure to nature can enhance psychological well-being, improve self-esteem, and foster resilience (Hartig, Mitchell, de Vries, & Frumkin, 2014). These therapeutic benefits clearly demonstrate the importance of nature for teen mental health.

Incorporating Nature into Daily Life

Integrating nature into daily life doesn't have to be complicated or time-consuming. Simple activities like taking a walk in the park, gardening, or even just enjoying a meal outdoors can have significant benefits.

Ryan and colleagues found that spending time outdoors in nature has a vitalizing effect, increasing energy levels and feelings of vitality (Ryan et al., 2010). This can be particularly beneficial for teens who may be dealing with fatigue or low energy due to stress or mental health issues.

Mayer and colleagues further emphasized the role of connectedness to nature, noting that feeling a sense of belonging in the natural world can enhance mental health and promote a positive outlook on life (Mayer et al., 2009).

Activities that foster this connection to nature, such as bird watching, nature photography, or even participating in environmental conservation efforts, can be particularly beneficial.

In conclusion, nature-based interventions offer an accessible, cost-effective, and powerful tool for enhancing teen mental health. By understanding and leveraging the benefits of nature, we can support teens in their journey towards greater mental health and well-being.







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