“A child's world is fresh and new and beautiful, full of wonder and excitement. It is our misfortune that for most of us that clear-eyed vision, that true instinct for what is beautiful and awe-inspiring, is dimmed and even lost before we reach adulthood.”
~ Rachel Carson ~
We Know What’s Wrong (Thanks Phones)
By now, we’re all aware of the factors and influences contributing to the rise in youth mental health issues.
Kori James Spaulding put it succinctly in her well-known YouTube video, “it was the damn phones.”
Jonathan Haidt brought this, and other factors, to light in his best-selling book, The Anxious Generation. His book put it square on the radar for parents in the United States and around the world.
Beyond Screen Time Controls
As parents, we can do as much as we can to limit our kids’ screen time and add apps to devices that limit their access to things, but kids are smart and can sometimes find their way around these things.
In addition to devices and social media, it’s just tough being a kid - especially a teenager. We were all in their shoes at one time and it was tough for us even if we had no devices and social media.
Why Nature Works: The Science is Clear
That’s why it’s important to do things that can build resilience in our kids and teens and one of the best ways to do that is regularly exposing them to nature.
“In every walk with nature one receives far more than he seeks.”
-John Muir
There have been numerous studies done involving adults and youth and the results have all been overwhelmingly the same: exposure to nature and the outdoors has a positive correlation on mental health.
So, how can you leverage this and expose your kids to nature- even if you live in an urban area?
Here are six things you can do to build your kids’ mental health resilience through exposure to nature:
6 Nature-Based Strategies for Any Parent
1. The "Minimum Effective Dose" Approach
Key Finding: Research shows that nature exposure as brief as 10 minutes can improve mental health, and shorter nature exposure delivered in intervals appears to show positive significant effects, even more than one-time exposure.1
Practical Advice:
- Start small: Even 10-minute outdoor sessions count and are beneficial
- Prioritize frequency over duration: Multiple short exposures (10-20 minutes several times per week) may be more effective than occasional long outings
- Build to the "sweet spot": Research identifies 120 minutes per week as the threshold for optimal mental health benefits - this can be achieved through daily 17-minute sessions or longer weekend activities. 2
2. Early and Cumulative Exposure is Critical
Key Finding: A nationwide study of over 900,000 people found that children who grew up with the lowest levels of green space had up to 55% higher risk of developing psychiatric disorders. The study found evidence that prolonged presence of green space during childhood is important, with cumulative exposure showing stronger protective effects. 3
Practical Advice:
- Start early: Begin nature exposure in early childhood when brain development is most plastic
- Think long-term: Consistent, cumulative exposure throughout childhood and adolescence provides the strongest protection
- Don't give up: Even if you're starting with older children or teens, the benefits still apply
3. Urban Nature Counts - Accessibility Over Perfection
Key Finding: Studies show that urban green spaces with a "NatureScore" of 40 or higher (roughly equivalent to one mature street tree every 50 feet and a patch of park within a quarter-mile) can reduce depression by half and bipolar disorder by two-thirds. 4
Practical Advice:
- Use what's available: City parks, tree-lined streets, even small green spaces are effective
- Virtual nature helps too: Research with adolescents shows that even 6-minute virtual nature videos can improve stress, mood, attention, and relaxation. 5
- Small spaces matter: Even viewing small urban biotopes or green spaces can trigger beneficial physiological responses. 6
4. Active vs. Passive Engagement - Both Work
Key Finding: Research consistently shows beneficial associations between green space exposure and children's emotional and behavioral difficulties, particularly helping with hyperactivity and attention problems, regardless of activity type. 7
Practical Advice:
- Active engagement: Hiking, playing, sports, gardening, nature exploration
- Passive engagement: Reading outdoors, picnicking, nature observation, simply sitting in green spaces
- Sensory connection: Activities involving the senses help develop nature connectedness - touching bark, smelling flowers, listening to birds, feeling soil. 8
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5. Focus on "Nature Connectedness" Not Just Exposure
Key Finding: Studies show that nature connectedness (the psychological relationship with nature) mediates the benefits between nature contact and mental health, working through building resilience and meaning in life. 9
Practical Advice:
- Encourage mindful awareness: Help children notice details, beauty, and wonder in nature
- Talk about experiences: Discuss what they see, hear, and feel during nature time
- Connect to larger meaning: Help them understand their place in the natural world
- Make it routine: Regular "noticing nature" activities can be done even when not physically in nature - reflecting on favorite walks or writing about nature experiences. 10
6. Target High-Risk Periods and Populations
Key Finding: Adolescence is particularly vulnerable for mental health issues, with 75% of mental disorders appearing by age 24, making this a critical prevention window. 11
Practical Advice:
- Don't stop with younger children: Continue nature exposure through the teenage years when mental health risks peak
- Use for stressed teens: Nature exposure can be particularly helpful for adolescents experiencing academic pressure, social stress, or early mental health symptoms
- Consider family dynamics: Benefits are enhanced for those with mobility limitations, lower income, or limited social activity. 12
Practical Implementation Strategy
Based on the research trends, here's a simple framework:
Daily (10+ minutes):
- Walk to school through a tree-lined route
- Play in the backyard or local park
- Eat meals outside when possible
- Have "nature breaks" during homework/screen time
Weekly (aim for 120+ total minutes):
- Weekend park visits or hikes
- Nature-based family activities
- Gardening or outdoor projects
- Sports or activities in green spaces
Ongoing:
- Choose housing near green spaces when possible
- Prioritize schools with good outdoor access
- Use virtual nature videos during indoor time
- Foster curiosity and connection through nature education
When to Seek Additional Support
The research suggests nature exposure works both for prevention and as a supportive intervention for existing mental health concerns. However, parents should:
- Use nature exposure as a complement to, not replacement for, professional mental health care when needed
- Be especially intentional about nature exposure if family history or early signs suggest mental health risks
- Consider nature-based therapy programs if available in your area
The key message from the research is that consistent, accessible nature exposure starting early and continuing through adolescence provides significant mental health protection and resilience-building benefits - and even small amounts in urban settings can make a meaningful difference.
Travis Scott is the founder of Cycling On Purpose, a nonprofit focused on improving youth mental health and resilience through movement, nature, and purpose-driven community programs. He’s also the host of the upcoming podcast Wired for Purpose, which explores how purpose, meaning, ADHD, and mental health intersect — for both adults and kids.
After losing his cousin Brent in 2023, Travis rode his bike 2,500 miles across the country — from Spokane, Washington to Indianapolis, Indiana — on the bike Brent once owned. What began as a ride to honor his cousin’s memory became a life-changing journey that revealed the powerful connection between purpose and mental health. Along the way, he met parents and educators grappling with the same concerns many families face today: rising anxiety, depression, and disconnection among kids.
Travis writes and speaks about how purpose, nature, and community can help us — and our children — thrive in a hyperconnected world. You can follow his work and upcoming podcast at cyclingonpurpose.org or on Substack at cyclingonpurpose.substack.com.
