As screen use becomes increasingly dominant in family life and childhood anxiety rates continue to rise, new research highlights a straightforward remedy: regular time outdoors. Studies from BBC Future and the National Wildlife Federation show that unstructured play in natural environments reduces stress and symptoms of depression, while exposure to soil microbes strengthens the immune system and supports emotional resilience.

Natural light and free play have been found to boost mood-regulating chemicals such as serotonin and dopamine. Wellness coach, forest bathing expert and children’s author Nigel Grimes is encouraging families to rediscover slow, screen-free time outside. He says that even a couple of hours each week in woodlands, parks, gardens or small community green spaces can support children’s mental, cognitive and physical health.

Growing evidence on nature and child well-being

A study published in the International Journal of Environmental Research and Public Health reports that nature play, involving free exploration in green spaces, enhances cognitive abilities and reduces attention fatigue, including for children with ADHD.

The Children’s Hospital of Philadelphia adds that outdoor play improves sleep, concentration and mood through physical exertion and can counter the rise in childhood obesity and related mental health concerns.

In the UK, NHS data now shows that one in eight children faces mental health challenges. Experts increasingly recommend time outdoors to help build resilience against anxiety and depression.

The perspective of Nigel Grimes

Nigel Grimes, a forest bathing guide and adoptive father to children with special needs including autism and ADHD, stresses the importance of nature for well-being. He states: “We’re learning that nature doesn’t just make children happy, it makes them healthier and more resilient. Every moment outdoors is medicine for mind, body and heart. Plus, when children learn to love nature they also learn to care about nature which can only make for a happier, healthier planet”.

According to Grimes, outdoor time boosts confidence, emotional resilience, physical strength and immune function. He notes that unstructured play and getting dirty provide a natural balance to today’s highly sanitised lifestyles. His family sessions combine breathing techniques, mindfulness and sensory engagement to help participants manage anxiety. His approach aligns with research from Japan, showing reduced scores for anxiety, depression and fatigue following forest bathing.

Simple activities for families

To make nature accessible, Grimes shares a series of screen-free Nature Games and Mindful Moments suitable for parks or gardens. These activities draw on research-backed sensory principles.

• Sound scavenger hunt: Listen for birds, leaves or flowing water. Studies in Scientific Reports confirm that natural sounds lower arousal levels and promote relaxation.
• Texture trail: Find objects that are soft, hard, rough, smooth, hairy and tickly. Touch, the first sense to develop before birth according to PubMed-indexed research, supports body awareness and emotional regulation.
• Mindful movement: Walk slowly, backwards or on all fours. Crawl like a worm. Research cited by Science notes that ants are among the few animals capable of walking backwards. These playful movements support proprioception and physical confidence.
• Seeing the unseen: Without moving the head or eyes, notice what lies above, below, left and right. Humans are among the best mammals at perceiving shades of green, which contributes to feelings of calm.
• Breathe with a tree: Place a hand on a tree trunk and breathe slowly through the nose. Trees breathe in carbon dioxide and release oxygen, as confirmed by USDA information, offering a model for mindful breathing.
• Pressing leaves: Collect a fallen leaf and press it. The insect family Phylliidae, known as the walking leaf, has evolved remarkable camouflage that resembles leaves.

Mindfulness and deeper connection

Grimes also offers guided practices that encourage empathy and emotional insight.

• Little tree community circle: Participants imagine roots connecting between trees, symbolising shared support. The exercise fosters belonging and kindness.
• Looking from your heart: Families are invited to observe nature using heart eyes, imagining a perspective based on warmth and empathy. Research shared via Medium describes the heart and gut as additional neural centres that process emotion and intuition.
• Share your forest adventure: Children can draw or write about their imagined forest experience, noticing animals, colours and feelings.

A new book bringing these ideas to families

Nigel Grimes’s debut picture book, The Forest’s Secret: Helping Children Discover the Magic of Nature, is the first UK-originated children’s book to integrate forest bathing, sensory mindfulness and research-backed well-being guidance in a story-led format. The book is available on Amazon in paperback (RRP £12.99) and hardback (£19.99).

Families can learn more about Grimes’s work as a forest bathing expert through his online platforms.