In an age when screens dominate our lives, we need to get outside and “touch grass” more than ever. Spending time in nature can improve mental health, boost mood, and even help us feel better about ourselves.
But research shows that children, teens, and young adults are spending less time outside than they used to in decades past. Knowing how powerful nature can be for well-being can inspire young people and families to get outdoors.
In this article, we explore the research on nature and mental health, and offer approaches for accessing outdoor activities in easy, fun ways.
Quick Read
Kids and teens are spending less time outdoors, and that disconnect from nature is taking a toll on mental health, contributing to issues like anxiety, depression, and attention challenges. Research shows that even small amounts of time outside can lower stress hormones, improve mood, and boost feelings of calm, awe, and gratitude. Nature also helps counteract the effects of heavy screen use by restoring mental energy and regulating mood, while green spaces in particular can improve focus and reduce symptoms of ADHD and mental fatigue.
Beyond emotional benefits, outdoor activities encourage healthy risk-taking, which builds confidence and resilience, and often increase physical activity, further supporting mental well-being. While barriers like access, interest, and comfort can make it harder for young people to get outside, simple strategies like involving friends, offering choice, and making outdoor time engaging can help make nature a more regular and meaningful part of their lives.
Young People Are Spending Less Time Outdoors
According to a report by the Outdoor Foundation, a nonprofit organization encouraging future generations of outdoor enthusiasts, teens spend less time outside overall. Among girls ages 13 to 17, participation in outdoor recreation is about 50 percent, the lowest rate since the first report in 2006.
Young adults aren’t getting out either—a poll of 2,000 U.S. adults found that Gen Z adults spend just 49 minutes on average outdoors during the week, and one-quarter of them are outside only because they’re commuting to work. Another survey, Tractor Supply’s 2026 Outdoor Happiness Report, Generation Z spends only 44 minutes each month doing activities outdoors, vs. 206 monthly minutes of screen time.
Furthermore, a Nature Conservancy poll reports that fewer than 2 in 5 American youth participate in any of these activities on even a weekly basis:
- Hiking outside
- Fishing or hunting
- Spending time at a local park, creek, or beach
- Visiting a national or state park outside a city
- Going to a natural area outdoors
What Prevents Teens and Young Adults from Getting Out Into Nature?
What’s keeping youth and young adults from spending more time in nature? The biggest obstacles are:
- Lack of access
- Lack of interest and motivation
- Not feeling comfortable in nature
- Not having someone else to spend time outside with
- Concerns about insects or pests
Education, access to third places outdoors, and organized activities can all help young people get outside more, so they can experience the mental health benefits of nature.
5 Mental Health Benefits of Getting Outside
Here are some of the ways that time in nature boosts well-being, as proven by a large body of research.
#1: Nature Relieves Depression and Anxiety
Many of us have personally experienced how walking outside or swimming in the ocean can shift our mood. However, this isn’t just anecdotal. Research has repeatedly proven that time outdoors reduces levels of stress, depression, and anxiety.
In fact, being outside in nature actually lowers levels of the stress-associated chemical cortisol. In one study, university students were sent into the forest for two nights. Afterward, researchers found that they had lower cortisol levels than those who spent those two nights in the city. Even in the city, though, spending time outdoors lowers cortisol.
Many factors contribute to this effect. Our feelings of mindfulness, positivity, and wonder increase when we spend time outside. Furthermore, being surrounded by nature can inspire tranquility and positivity.
#2: Time in Nature Inspires Awe and Gratitude
Research has found that experiencing awe, such as one might feel while immersed in a lush forest or surveying a scenic mountain landscape, can encourage more generous, positive social behaviors. That might be because nature takes us out of our heads, helping us focus on something bigger than ourselves.
Awe is also closely related to gratitude. When we notice the beauty of the world around us, we naturally feel a sense of thankfulness and appreciation. Research shows that people who focus on gratitude consistently show higher well-being measures than control groups who focus on negative or neutral events.
Furthermore, nature can support a sense of purpose and spirituality. In one study, children who played outside five to 10 hours per week expressed feelings of peacefulness, happiness, and a sense of belonging in the world. Moreover, researchers found that these children showed high curiosity, imagination, and creativity levels.
That’s why adventure therapy is so beneficial for teens. In outdoor adventure therapy, individuals work together to overcome various obstacles. These might include using a compass, scaling rock walls, navigating a river, or other challenges. As they encounter opportunities to explore their strengths and weaknesses, they learn to take calculated risks and push their limits in a safe and supportive environment.
#3: Being Outdoors Helps Counteract the Effects of Too Much Screen Time
American teens consume an average of nine hours of media daily, and 50 percent of teens say they feel addicted to their smartphones. Unfortunately, this constant use of technology has detrimental effects on young people increasing depression and social comparison.
Nature can help—unplugged time in nature has been shown to regulate mood disturbance and nervous system arousal caused by too much time in front of screens. Being in nature restores mental energy that’s been sapped by technology. One study found that young people’s mental energy bounced back even when they simply looked at pictures of nature.
#4: Nature Offers Natural Relief from the Symptoms of ADHD and Mental Fatigue
Research suggests that time in nature (also known as “green spaces”) can significantly reduce ADHD symptoms in children. One study tested children with ADHD in a controlled setting after they had walked in one of three environments: a park, a neighborhood, and a quiet downtown area. Each area had a different level of greenery. The results confirmed that the children who spent time in the greenest settings functioned better.
Moreover, nature can heal the stress and fatigue associated with what scientists call “directed attention.” According to the Attention Restoration Theory, being in cities requires directed attention. Specifically, we need to ignore distractions to function in urban environments, which fatigues our brains and ability to focus.
Research validates this understanding. A study examined the relationship between university students’ levels of attention fatigue and the view from their dorm room windows, and found that natural views were associated with better performance on attention measures. Another study found that college students did a much better job repeating sequences of numbers back to the researchers after walking in nature.
#5: Time in Nature Builds Resilience and Confidence
Outdoor activities allow teens to take calculated risks and push their limits. This type of risk-taking develops resilience and self-confidence, as opposed to risky behaviors associated with substance use. A study published in the International Journal of Environmental Research and Public Health showed that kids who explored nature and participated in “risky outdoor play,” such as climbing and jumping, experienced improved social skills, resilience, and creativity.
Spending time in nature builds our self-confidence in other ways, too. A study published in the journal Environment International found that contact with nature helps people of all ages and gender identities to develop a more positive body image, which in turn led to greater life satisfaction.
How to Get Yourself or Your Loved Ones Outdoors
Even when you understand the benefits of nature for mood and mental health, it’s not always easy to get away from devices and out of doors. Here are some approaches for getting yourself or your whole family out in nature.
- Bring friends. Everything’s more fun with a friend! Young adults can recruit a friend group for a weekly hike or picnic in the park. Families can bring along their child’s or teen’s friends for a swim at the local watering hole or a fishing expedition.
- With younger kids, let them plan the outing: Rather than imposing a destination on your child or young adolescent, give them the reins to decide where you’re going and plan the trip. That way, they’ll be more invested and motivated.
- Do something unusual. If the backyard or park isn’t enough to get excited about, go a bit farther afield. Make it an exciting challenge—climb a mountain, go cross-country skiing, or do a ropes course with the whole family or a friend group.
- Try a guided wilderness adventure. An outdoor excursion with trained guides might be the best way to get a concentrated dose of nature that inspires a new love of the outdoors. Many organizations and camps offer teen and young adult kayaking trips, rafting adventures, camping trips, and more.
- Make it creative. Are your or your child musical or artistic? Nature can be a fantastic inspiration—even in your backyard (if you have one) or a local park. Gather family member or friends and have each person bring their creative medium of choice: a journal, sketchbook, instrument, or even painting supplies.
Mental Health Support for Teens and Young Adults
Spending time in nature can be a powerful way to boost mental health, but sometimes we all need some extra support. If you or your loved one is struggling with depression, anxiety, trauma, or other mental health concerns, professional treatment can provide the foundation for lasting healing.
Newport Healthcare specializes in evidence-based mental health treatment for children, teens, and young adults, addressing the root causes of mental health and co-occurring issues, like substance use and disordered eating. Through individual therapy, group sessions, experiential activities, and skill-building practices, we help young people find their joy again.
Contact Newport today to learn more about our programs and how we can support you or your loved one on the path to healing.
