How Summer Activities Can Boost Mental Wellness
The Natural Prescription for Mental Wellness
Summer arrives with its promise of longer days, warmer temperatures, and endless opportunities to step outside and reconnect with the natural world around us. While many people view summer outdoor activities as simply fun ways to pass the time, emerging research reveals that these experiences serve as powerful medicine for our mental health and emotional wellbeing.
People who live near parks and green space have less mental distress, are more physically active, and have longer life spans, with exposure to nature potentially decreasing death from chronic disease. This isn't just correlation – it's a profound reminder that our mental health is intimately connected to our relationship with the natural environment and the people we share it with.
The science behind nature's mental health benefits is both fascinating and encouraging. Studies have shown that exposure to nature can relieve anxiety, stress, and depression while increasing feelings of vitality and focus, with even just being near green space affecting cortisol levels and boosting endorphin and dopamine production. When we combine these biological benefits with meaningful social connections through family and friend activities, we create a powerful recipe for emotional wellness.
The Social Connection Component
Summer outdoor activities offer unique opportunities to strengthen the social bonds that are essential for mental health. Whether it's a family picnic in the park, a hiking adventure with friends, or simply reading together under a shady tree, these shared experiences create lasting memories while providing the social support that research consistently shows is crucial for psychological wellbeing.
Engaging in outdoor activity and exploration leads to increased skill development in new environments, enhanced self-esteem, and improved perseverance and resilience in other settings including academic, social, and emotional contexts. When families and friends participate in outdoor activities together, they're not just having fun – they're building resilience, communication skills, and emotional connections that support mental health long after summer ends.
The benefits extend beyond individual wellness to family system health. Research from Harvard, Stanford, and Johns Hopkins provides clear protocols for optimizing mental health during summer months, with families spending 2+ hours weekly in natural environments showing substantial gains in psychological well-being. This "2-hour rule" can be achieved through a variety of enjoyable activities that bring families together in natural settings.
Simple Activities with Profound Impact
You don't need expensive equipment or exotic destinations to harness the mental health benefits of summer outdoor time. Simple activities like mindfully walking in your local park, where you calmly observe what's around you, provide mental breaks and health benefits, including increased immune function. Even jumping rope with friends, playing impromptu volleyball, or having an outdoor reading session can provide significant psychological benefits.
Taking a 15-20 minute walk or hike alone or with friends increases blood flow to the brain and gives your heart a good workout, while walking or hiking regularly eases muscle stiffness and joint pain. These physical benefits directly support mental wellness by reducing inflammation, improving sleep quality, and boosting mood-regulating neurotransmitters.
Water activities hold special appeal during summer months and offer unique mental health benefits. Whether it's swimming at a local pool, paddle boarding on a nearby lake, or simply playing in sprinklers with children, water-based activities provide both physical refreshment and psychological restoration. Positive health effects are enhanced when green space includes water, making these activities particularly powerful for mental wellness.
Creating Structure and Rhythm
Summer can sometimes feel chaotic without the structure that school and work routines provide. Planned outdoor activities with family and friends create a positive structure while maintaining the relaxation that makes summer special. Activities like gardening, where you dig in dirt and tend to plants, can be very therapeutic, especially during stressful times. Creating a small family garden or even tending to plants in containers can provide ongoing opportunities for outdoor connection and stress relief.
Daily exposure to natural light helps regulate sleep/wake cycles, and by making sure you get outside in sunlight every day, you can improve your ability to sleep at night. This natural regulation of circadian rhythms supports overall mental health and emotional stability throughout the summer months and beyond.
Making It Accessible for Everyone
The beauty of summer outdoor mental health activities lies in their accessibility. If you have a busy schedule and don't have much time to get outside, even 5 minutes standing outside with the sun on your face or taking off your shoes to feel grass between your toes can provide a quick nature fix. For those with more time, longer activities like hiking, biking, or planning elaborate picnics can provide deeper restoration. Consider activities that match your family's interests and abilities. Ideas include taking walks and noticing sights, sounds and smells, using sidewalk chalk for art, hiding items for scavenger hunts, sitting quietly outside to listen to birds and other sounds, or creating small gardens where kids can plant flowers or vegetables. The key is consistency and connection – both with nature and with the people you care about.
As summer progresses, the outdoor activities you enjoy with family and friends can become foundational habits that support mental wellness year-round. The memories created, skills developed, and connections strengthened during these outdoor experiences provide emotional resources that extend far beyond the summer season.
Ready to boost your mental wellness?
Start small with a daily walk or weekend picnic, and gradually expand your outdoor adventures. If you need additional support for mental health concerns, we're here to help you build comprehensive wellness strategies that include both professional support and the healing power of nature and relationships.. CONTACT US to learn more. Our team is here to help you access the resources and support you need. Click HERE to learn more about the areas we serve.
Want more Resources?
Check out the CDC’s list for Places to Be Physical, with an assortment of lists and links to outdoor activities. Or read about the Health Benefits of Parks, from the National Park Service.