Did you know that sensitive children feel more connected to the natural world than others?
According to research, sensitive people feel more connected to the natural world and are likely to benefit more from outdoor activities. Additionally, numerous studies show that physical activity and outdoor play can help reduce stress and anxiety.
As a result, prioritizing outdoor time is extremely helpful for sensitive children who are more prone to worries and meltdowns than their peers.
Why Spending Time in Nature is a Must
Stepping out of the city and into the vast expanse of nature can provide incredible relief to a sensitive child. Here are some reasons why:
Less sensory overload: Sensory inputs, such as loud noises, artificial lights, and strong smells, can easily overwhelm sensitive kids. But spending time in nature can help clear the mind of modern society’s overstimulating effect on HSP brains. Nature is perfect for mental grounding
Calming sensory experience: Nature is full of sensory stimuli but not in an overwhelming way. Many sensitive kids, with their high awareness and quick reactions, appreciate the textures and smells of nature, like the soft crunch of the leaves underfoot, the light breeze playing through your hair, and the distant chirping of the birds.
Better mood: Being active helps our bodies create more endorphins, the “feel good” hormones. So physical activity can be especially beneficial for children prone to anxiety.
More physical activity and self-confidence: Spending time in nature often involves a lot of physical activity, such as digging, exploring, hiking, biking, walking, or simply playing outside. Physical activity and unstructured outdoor play help kids clear their minds, and it also helps boosts confidence (“Will I be able to climb that hill or jump that rock?”, “Yeey, I did it!”).
How to Enjoy Outdoor Time with Sensitive Children
Sensitive children are a joy to be around, but their tendency to go into overdrive can make you think twice about trying anything new or intense.
Fortunately, with some extra awareness, you can definitely enjoy time outdoors with a sensitive child. So, here are our tips:
Do less, enjoy more. It’s best to choose simple activities: a short hike, a picnic, or a trip to the beach is always a safer option for sensitive children. Intense physical or sensory activities or a full-packed day can easily lead to a meltdown similar to those after school.
Also, sensitive children hate feeling in a hurry. So, if you give the impression that you’re in a rush (when hiking, for instance), that’ll be a cue for your sensitive child to slow down. So, take it slow and make it feel like you have nothing but time.
It’s about moving freely. Sensitive children put constant effort into following rules, being on their best behavior at school, and navigating the social scene. So, free, unstructured play outdoors after school and on weekends can be an effective way for them to decompress and get back in touch with their needs. Ideally, go for child-invented, child-paced, child-directed activities that allow kids to explore and parents to sit back and relax.
It’s easier to prevent than to manage big feelings. Ensure your child has many short breaks and that you balance high-energy activities with quiet time. Also, offer healthy snacks and plenty of liquids.
Each of us plays a different role in the family. For example, sensitive children may avoid sensory-intense, sporty, or scary activities (my daughter hates skating and is afraid of heights, for example). But they may like more artsy endeavors, like taking pictures of the others doing the scary sporty stuff. That’s fine, we are different, and we each play a different role in our families.
If you must do a family activity that everyone enjoys except your sensitive child, it’s best to make your HSP kiddo feel appreciated and look for a way to include them that doesn’t make them feel like they’re “less than’ (“I know you don’t enjoy long bike rides, but I’m glad that we’re all here. Please tell me if you need more breaks.”)
Step out of your comfort zone. Don’t be afraid of getting your child from their comfort zone at times. But also try to see things from their perspective – and do activities that your kid wants (meaning you’ll need to step out of your comfort zone, too):
- “I know you hate rafting. But what if we all do this right now, and you decide on the activity tomorrow?”
- “What if we make a list of outdoor activities and take turns choosing something so everybody gets to do what they like?”
Remind your child how proud they will be when they’ve done something they were afraid to:
- “Remember when you learned to swim? You were so proud of yourself. Think how proud you’ll be when you do this on your own.”
- “You haven’t needed any help at all until now. How does it feel?”
14 Outdoor Sensory Activities for Sensitive Children
Here are some outdoor sensory activities that sensitive kids may enjoy:
- Nature Scavenger Hunt: Encourage your child to use their senses to find objects like leaves, flowers, and pinecones.
- Leaf Rubbing: Place a piece of paper over a leaf and have your child use a pencil to rub over it.
- Sound Map: Listen to the sounds of the woods, then draw a map showing where different sounds came from.
- Nature Painting: Use natural materials like mud or berries to paint on tree bark or rocks.
- Nature Bracelets: Use tape or string to create bracelets decorated with items you found in nature, like leaves and flowers.
- Smell Bottles: Collect small containers with pine leaves, flowers, or tree moss and have children identify and describe each smell.
- Texture Walk: Walk barefoot on grass, sand, or mud and feel the different textures.
- Nature Collage: Use items found in nature to create a collage, feeling the different textures of each item.
- Blindfolded Walk: Blindfold your child and have them walk through the woods, relying on their other senses to guide them (and on you, of course).
- Nature Shadow Tracing: Trace the shadow of natural objects with chalk or crayons.
- Nature necklaces: Make necklaces with natural materials such as acorns or seashells, feeling the textures of each item.
- Bark Rubbing: Use crayons or pencils to rub the bark of different trees.
- Nature Weaving: Use natural materials such as grass or leaves to weave a small mat or basket, feeling the textures of each material.
- Pinecone Exploration: Have your child collect and explore pinecones, feel, and observe the texture and shape of each pinecone.
11 Backyard Activities for Sensitive Children during Summer
- Sensory Garden: Plant a sensory garden with different scents and textures, such as herbs, flowers, and vegetables.
- Outdoor Music: Play music outside for children to dance and move to. You can also play freeze dance.
- Bird Watching: Set up bird feeders and watch birds come and go.
- Outdoor Reading: Provide a cozy reading nook outside for children to read and relax in.
- Picnic: Have a picnic outside, enjoying the sights and sounds of nature.
- Sensory Wind Chimes: Create wind chimes with various materials such as shells, beads, and metal pieces for children to listen to.
- Outdoor Movie Night: Set up a movie projector outside for children to watch and enjoy under the stars.
- Sensory Walk: Create a sensory walk by placing different textures such as stepping stones, grass, sand, rubber mats, and hula hoops for children to walk on.
- Evening sensory light play: Use colored lights to create a sensory experience for children to explore.
- Chalk Drawing: Use chalk to draw on the driveway or sidewalk, allowing children to express their creativity and feel the texture of the chalk.
- Mud Kitchen: Create a small kitchen area where children can play with mud and other natural materials, feeling the texture and consistency of each item.
- Yoga: Practice yoga poses and stretches outside in the morning or before bedtime.
- Evening family game: Create a tradition by playing a fun family game outside on summer evenings. It can be a board game, charades, or anything else the family enjoys.
We hope that these tips and activities will help when your child needs an outdoor break. But, even if sometimes “outdoor fun” means something different for you and your kiddo, what matters most is spending time together and creating memories.
