5 Ways to Wellbeing for young people: What if mental health was built into adventure?

We sat down with Grace Knill to discuss wellbeing and how it fits within the world of adventure. 

Grace has spent her entire career working within the creative arts and engagement fields, starting off as a community musician working for charities abroad in Uganda and Thailand. From working as a secondary school music teacher and Wild Swim leader, to gaining a Masters in Community Music and becoming a qualified Sound and Sound Arts Therapist, Grace has a huge amount of experience in working with young people. Now, Grace sits as the creative and wellbeing programmes manager with Creative Health charity Pioneer Projects, which focuses on wellbeing strategies within the community. 

Lets' hand things over to Grace to share her perspective on how mental health and adventure can go hand in hand. 

"In a world where young people are navigating academic pressure, social comparison, uncertainty about the future and an always-on digital culture, supporting mental health has never been more important. We know that half of all life-time mental health problems begin by age 14, and around 75% emerge by age 24. Early experiences matter. The environments we create for young people matter. The opportunities we offer them matter. The Duke of Edinburgh’s Award (DofE) is often celebrated for building resilience, teamwork and independence. But look a little closer, and something deeper emerges. Its structure aligns remarkably well with the 5 Ways to Wellbeing: Connect, Take Notice, Learn, Move and Give. In short, what if we stopped seeing DofE as just an award and started recognising it as a powerful framework for preventative mental health?

1. Connect – shared challenge builds lasting bonds.

Connection isn’t a soft extra. It’s one of the strongest predictors of positive wellbeing.

Through DofE, young people step beyond their usual friendship circles. They learn to communicate when they’re tired, collaborate when things don’t quite go to plan, and support each other when the weather - or the mood - shifts.

Sharing a tent in heavy rain. Cooking together when everyone’s running low on energy. Figuring out disagreements about routes or pace, listening without storming off. These moments build connection that’s honest and unpolished, not filtered, not curated, just real.

In a time when so much interaction happens through screens, DofE offers something different: shared challenge, shared graft, shared laughter and shared achievement. And that steady sense of belonging? It can be quietly transformative.

2. Take Notice – adventure as a cure for distraction.

Modern life moves quickly. Teenagers are often juggling school, part-time jobs, sport, exams and social media. And everything is available at their fingertips, rarely, are they invited to slow down. Expeditions change that. Whether walking through the Yorkshire Dales or paddling on open water, young people have to pay attention. Take notice of the weather shifting, the ground underfoot, the rhythm of their breathing, the mood in the group. And gradually, they learn to tune into an internal landscape too:

“I’m feeling overwhelmed.” “I’m more capable than I thought.” “I need to eat or drink before this gets harder.”

That kind of awareness builds emotional regulation and emotional intelligence, alongside the practical skills of reading a map or planning a route. Learning to pause and notice isn’t just useful on expedition - it’s a skill that transfers back into everyday life.

3. Learn – who you are, not just what you can do.

Growth builds confidence.

The DofE framework asks young people to try new things - learning an instrument, gaining first aid skills, improving navigation, volunteering somewhere unfamiliar.

Each small success strengthens their internal compass of who they are.

Mental health isn’t only about reducing anxiety; it’s about building competence and agency. When a young person realises they can read a map, cook independently, or manage their time over months, something shifts.

They move from “I can’t” to “I’ll give it a go.”

That shift changes everything and can last a lifetime.

4. Move – physical challenge = emotional regulation

We know from solid research that movement matters. It shifts mood, lowers stress and improves sleep. The body and mind aren’t separate, they work together.

DofE doesn’t treat physical activity as a quick fix. The Physical section builds activity steadily, encouraging consistency over intensity. It’s about habits, not heroics.

Expedition takes it further. Hours of walking, paddling or cycling outdoors. Fresh air, changing skies, real terrain underfoot. Movement in nature has been shown to reduce stress hormones, sharpen focus and boost overall wellbeing…but it’s not just biology.

It’s the moment a young person realises they can keep going. When their legs ache, the hill drags on, and they still put one foot in front of the other. That’s not just physical strength. That’s embodied confidence growing quietly and steadily. A deep self-trust they can carry with them, long after the rucksack comes off.

5. Give – when sharing becomes self-belief.

Purpose protects mental health.

You might think “Give” only relates to the Volunteering section of DofE. That part invites young people to contribute to something bigger than themselves: supporting a community group, helping at a sports club, giving time in care settings.

And that is part of it. They learn what it means not just to turn up, but to matter.

But that’s not all. At the end of an expedition, young people reflect, present and share what they’ve achieved. They learn to say, “My experience has value. My voice is worth hearing.”

Giving builds empathy and perspective through service, but sharing their thoughts, experiences and lessons builds self-belief.

For many, DofE may be the first time they clearly see their own contribution and are recognised for the effort they made.

For some, it may be the first time they have felt proud.

DofE shows them they can add something meaningful to the world. Underneath all of that grows something steady and important: a sense of worth.

Not because of the certificate - but because they showed up, gave their time, shared their story, and saw that it mattered.

More Than an Award

At its heart, the Duke of Edinburgh Award is not simply about completing sections or collecting Bronze, Silver or Gold. It is about shaping capable, compassionate and grounded young people who know and trust themselves.

By embedding the 5 Ways to Wellbeing into a structured, supported framework, DofE offers far more than a certificate. It builds connection, awareness, competence, self-trust and purpose. It gives young people lived experience of belonging, challenge, contribution, and of finishing something hard.

Those are not small things. They are foundations.

In a time when youth mental health is under increasing strain, programmes that combine challenge, community and reflection are not optional extras. They are vital.

DofE doesn’t just prepare young people for an expedition. It prepares them for life. And right now, that matters more than ever."

Thank you to Grace for her insightful blog, you can see more from Grace over on her website.

If you would like to find out more about our DofE offerings, simply get in touch.