How are nature and mental health connected? – CHOC

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 promotes emotional well-being: Time outside supports mood regulation through sunlight-driven vitamin D production and natural soothing cues, such as birdsong, which signal safety and reduce anxiety.
• Mindfulness comes out naturally: Simple sensory activities in nature, such as observing leaves or exploring colors, help children and adults slow down, be present, and reduce stress.
• Small, consistent external 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 brain?

In a world dominated by screens, noise, and nonstop schedules, many people are rediscovering a powerful and restorative resource that has been with us forever: nature. Whether you take a peaceful walk in the woods or sit under a tree, spending time outside can greatly improve mental health.

Research continues to highlight how nature reduces stress, reduces symptoms of anxiety and depression, and even boosts cognitive function. Here, Elizabeth Mu, licensed marriage and family therapist and mental health specialist at Rady Children, discusses the important connection between nature and mental well-being, and why reconnecting with the natural world can be one of the simplest, yet most profound steps we can take toward emotional resiliency and inner peace.

The science behind nature’s influence

Spending time in nature has both physical and mental health benefits. Exposure to sunlight helps the body produce vitamin D, which supports mood regulation and may reduce symptoms of depression and anxiety. Being outside promotes mindfulness by removing digital distractions and promoting presence in the moment. By connecting with the body and environment, mindfulness reduces stress and improves overall emotional health.

“Our bodies are programmed to respond to nature, sunlight, vitamin D. There have also been studies supporting the fact that bird sounds can reduce anxiety. It can reduce feelings of paranoia,” Mu says. “Often, when birds are present, it tells us, ‘Hey, there’s no danger.’ So, our bodies are used to it so they know it’s safe.”

Simplicity in nature says a lot

Constant screen-time and multitasking make it difficult to be present. Especially going out with children restores focus. A simple activity like a color-themed scavenger hunt (“Find five green things, now some red…”) turns nature into a mindfulness practice, encouraging everyone to focus on one task at a time and be fully engaged in that moment.

Mu says, “I love nature so much. It can be as simple as touching trees, looking at a leaf, finding what you notice, what you see.” “Does the leaf have veins? What are the colors? Does it have multiple colors? It gives you time and attention to observe and take in what you see, separated from all the distractions we have in our daily lives and school and obligations.”

Key Strategies to Get Started on the Nature Path

Even just spending 15 minutes a day outside can make a noticeable difference to children’s mental health. While modern schedules often limit leisure in favor of academics, small, frequent doses of outdoor time — whether it’s taking a walk, sitting in the grass, or even looking out the window — can be beneficial.

Encouraging children to play outside also increases creativity and boredom-driven curiosity, which is essential for development. To make it easier and more engaging, parents should also participate, whether it’s exploring local parks, tide pools, or taking a walk together after dinner. When families share experiences and explore accessible green spaces, everyone benefits.

“If you’re not able to go outside for long periods of time, even growing a garden inside, planting houseplants, growing herbs can make a huge difference,” Mu advises. “Just do something with your kids that helps them focus on the here and now that involves some aspect of nature.”

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