The Nature of Self-Regulation: Why Time Outdoors Builds Inner Strength
By: Dr. Kristin Johnson. Ed.D
In a world full of distractions, constant stimulation, and rising stress levels, self-regulation—the ability to manage emotions, behavior, and attention—is more critical than ever. It’s the foundation for learning, leadership, and lasting relationships. And one of the most effective, research-backed ways to strengthen it? Spending time in nature.
🧭What Is Self-Regulation?
Self-regulation is a cornerstone of healthy development and falls within a broader set of cognitive processes known as executive function—including emotional regulation, sustained attention, working memory, cognitive flexibility, and inhibitory control (Diamond, 2013). These essential mental skills help us stay organized, manage emotions, resist impulsive behaviors, and make thoughtful decisions during times of challenge or change. When self-regulation is strong, individuals can pause before reacting, maintain focus in distracting environments, and bounce back from setbacks with resilience. It supports stress management, effective problem-solving, and navigating complex social interactions—skills that are crucial not only for academic and workplace success but also for emotional well-being and strong relationships. Research shows that self-regulation is not developed in isolation; rather, it is cultivated through experiences that engage both the mind and body (Diamond, 2013; Kabat-Zinn, 1990).
🌱Nature, Self-Regulation, and the Genesee Valley Approach
A regulated nervous system is crucial for overall health, as a dysregulated system underlies various common health problems, including mental health issues, autoimmune disorders, and thyroid conditions. Chronic stress and prolonged activation of the body’s stress response can result in systemic wear and tear, contributing to inflammation, decreased immunity, and disrupted blood flow (Tenuto, The Importance of Regulating Your Nervous System). Research consistently shows that time in nature plays a powerful role in enhancing self-regulation across age groups. Children who participate in nature-based activities show enhanced emotional resilience, better attention spans, and improved self-control. Studies also indicate that individuals who walk in natural environments experience reduced stress and superior cognitive performance compared to those in urban areas. Additionally, outdoor experiences are linked to better sleep, enhanced immune function, and reduced symptoms of anxiety and depression, benefiting both neurotypical and neurodivergent individuals. This makes nature-based practices an inclusive tool for growth. At the Genesee Valley Outdoor Learning Center in Parkton, Maryland, these principles of self-regulation are not just discussed—they’re experienced. For over 40 years, Genesee Valley has served as a living laboratory where nature-based activities are intentionally designed to help individuals of all ages build the mental and emotional resilience needed to thrive. Self-regulation isn’t taught through lectures here—it’s practiced in real time, whether navigating muddy trails, conquering high ropes courses, reflecting quietly by the pond, or engaging in dynamic problem-solving on the challenge course. Every activity, from balancing on a log to resolving group conflict, becomes an opportunity to pause, reflect, regulate, and grow.
🌳Bridging the Gap Between Nature and the Workplace
Self-regulation is key to success in both schools and workplaces. In educational settings, it underpins academic achievement and fosters positive social interactions. In the workplace, it strengthens emotional intelligence, leadership abilities, and adaptability. These skills—often seen as "soft"—are, in fact, "power skills" that enhance effectiveness, compassion, and resilience in professional environments (Burning Glass Institute, 2021). Nature-based learning provides a unique, low-pressure space to practice these high-stakes behaviors, such as managing emotions after setbacks, asking for support, navigating frustration, and persevering after failure. What makes it even more impactful, is how it engages individuals in a joyful and accessible way, blending growth with play, and preparing them for the challenges they’ll face both personally and professionally. Whether it's a child learning patience on a hike or an adult strengthening teamwork through collaborative exercises, nature serves as a powerful bridge between personal growth and professional achievement.
Stay connected for more in this series as we explore the powerful connection between nature and the development of executive functioning skills.
Sources
Bailey, L., et al. Comparison Study of Cognitive Performance and Stress in Natural vs. Urban Environments. Journal of Environmental Psychology, 2018.
Burning Glass Institute. The Skills that Matter: Understanding the Power Skills Needed for Success in the Workplace. Burning Glass Technologies, 2021.
Diamond, A. Executive Functions. Annual Review of Psychology, vol. 64, 2013, pp. 135-168.
Genesee Valley Outdoor Learning Center. About Us. Genesee Valley Outdoor Learning Center, n.d., www.geneseevalley.org/about.
Jimenez, A., et al. Outdoor Experiences and Their Impact on Sleep, Anxiety, and Immune Function: A Comprehensive Review. Journal of Environmental Health, 2021.
Kabat-Zinn, J. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delta Publishing, 1990.
Sippl, M. The Impact of Nature-Based Activities on Self-Regulation in Children. Journal of Child Development and Behavior, 2024.
Tenuto, L. (2024, November 6). Conditions that can be managed by regulating your nervous system. The Workout Witch. https://theworkoutwitch.com/blogs/news/conditions-that-can-be-managed-by-regulating-your-nervous-system.