What are the benefits of gardening on mental health?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the benefits studies show gardening can have on mental health. Plus, how to use gardening to improve your mental health with 7 tips to get started.
POV: you’ve had a stressful day. Maybe you were putting out fires at work, trying to wrangle your kids, or just overwhelmed by the news cycle (or maybe all three). When you can finally take a break from it all you might turn to a book, a beverage, or your fav comfort show. But we’re here to say that you may be sleeping on one of the greatest stress relievers of all… gardening.
Spending time outside has its own array of benefits, but getting your hands dirty in the garden is an added stress-reliever. Whether you’ve got a big backyard full of crops or just a few pots on a windowsill, gardening is a great way to unplug, reconnect with nature, and practice a little self-care. And the best part? Studies show it can help lower anxiety and boost your mood — like a mini therapy session, all thanks to nature. Here’s what you need to know.
What the studies say about the effects of gardening on mental health
Gardening is a great way to combine physical activity with being outside — but it can also have a real impact on your mental health. Growing beautiful flowers or fresh vegetables aren’t the only perks of tending to a garden.
Reduced stress, depression, and anxiety
Research has shown that nurturing plants and spending time outdoors can reduce symptoms of depression and anxiety and significantly improve your mood.
Engaging in gardening may also help lower cortisol levels, which is the hormone associated with stress, and can make you feel more relaxed. Beyond the physical activity of digging, planting, and weeding, simply being in nature brings its own potential physical and mental health benefits.
💙 If symptoms of depression are making your day-to-day life harder, explore our Rethinking Depression series with Dr. Stephen Ilardi.
Enhanced mood and self-esteem by nurturing plants
Many studies have shown that gardening can have significant psychological benefits. For example, some studies found that people who gardened regularly reported feeling happier and more satisfied with their lives.
Taking care of plants and seeing them grow can also give you a sense of accomplishment. Completing gardening tasks, such as planting seeds or harvesting vegetables, may boost your happiness and self-esteem. Who wouldn't be proud to see their tomato plants flourish or fill vases with flowers you grew in your own backyard?
💙 Building self-esteem can be difficult sometimes, our 7 Days of Self-Esteem series with Tamara Levitt has your back.
Improved cognitive function and focus through engaging in detailed tasks
Gardening can also improve your cognitive function and focus by engaging you in detailed tasks that require concentration and problem-solving skills. After all, planning and maintaining a garden involves careful attention to detail, whether it’s creating the layout, selecting the right plants, or tracking their growth.
💙 If concentrating on your daily tasks feels frustrating, check out our 7 Days of Focus series.
Better mental health through a greater sense of community
Gardening can enhance your mental health by fostering a greater sense of community. Participants in community garden projects often report sustained improvements in their mood and mental health over time, which can positively impact your wellbeing in the long-term.
How to use gardening to improve mental health: 7 tips to get started
While you might dream of having a lush garden surrounding a stately home, the truth is you don’t need a giant backyard or a lot of money to work your green thumb.
1. Choose a location with enough sunlight and space
Pick a spot in your backyard to set up your garden or use containers if you have limited space. If outdoor space isn’t available, you can start a small garden with herbs, peppers, or tomatoes on a windowsill inside of your home. Wherever you choose, make sure the location gets enough sunlight, as most plants need at least six hours of quality sunlight every day to grow and thrive.
Top tip: If you’re growing something delicate like ferns or violets, check with your local nursery to advise on how much light they need.
2. Select plants that are easy to grow and maintain, especially for beginners
Start with plants that are easy to grow. Setting realistic goals, like growing one or two new veggies a season, and celebrating small achievements, like growing your first cucumber, even if it’s small, will keep you motivated.
Top tip: If your thumb is newly green, try beginning with herbs, like basil and mint, or easy-to-grow vegetables, like tomatoes and lettuce.
3. Establish a routine to care for your garden regularly
Dedicate specific times each week to water, weed, and tend to your plants. Regular care will help your garden thrive and provide you with a sense of structure. Consistency is key to maintaining a healthy garden. And not only will your garden thank you for the time and care, but your mind will too. Here are 10 habits you can adopt to have a more productive day.
Top tip: Try visiting your garden right after your morning cup of coffee or afternoon cup of tea. This creates an enjoyable ritual that involves all your senses.
4. Focus on creating different sensations and experiences in your garden
Mix colorful flowers, aromatic herbs, and leafy greens to create a calming and beautiful environment. To fully engage your senses, you can also incorporate wind chimes or bird feeders to your outdoor space to create your own oasis or even outdoor meditation space. Here are four steps to build your own meditation garden.
Top tip: Add a bench or chair where you can sit and enjoy your garden in the mornings or at night.
5. Use journaling to track progress and reflect on your gardening experiences
Make a note of dates when you planted certain crops, growth observations, and your personal feelings about gardening to help you see your progress. Journaling can also be a creative outlet and a fun way to document your journey. If you’re new to journaling, here are seven tips to get you started.
Top tip: Have a separate journal for gardening so your garden updates don’t get lost in the shuffle of your personal journaling.
6. Integrate mindfulness practices while gardening to enhance relaxation
To help you relax, add some mindfulness into your time in the garden. Pay attention to the sensory experiences, such as the feel of the soil or the smell of flowers, and allow yourself to fully immerse in the gardening experience.
Top tip: Try pairing your gardening time with your favorite mindfulness practice like deep breathing, or gentle stretching.
7. Use gardening as a social activity to build connections and reduce loneliness
Join a community garden or invite friends and family to garden with you. Sharing the joy of gardening with others can help you get the most of your experience.
Top tip: Involve other household members in gardening. It can be a great way to spend time with those you love, and for younger family members a wonderful chance to learn an important life skill.
Gardening mental health FAQs
How much time should I spend gardening each week for mental health benefits?
You don’t need to spend hours in the garden to reap the mental health benefits. If you’re new to gardening, start with short sessions and gradually increase the time as you become more comfortable. Regular, short periods of gardening have been shown to be more beneficial than infrequent, long sessions.
Once you have a routine established and are more confident, aim to spend at least 30 minutes in the garden a few times a week. This regular engagement helps you connect with nature and provides consistent mental health benefits. Remember that gardening should be enjoyable, not a chore. If you feel tired or overwhelmed, take a break and come back to it later.
How can I involve my family in gardening to improve our collective mental wellbeing?
Gardening can be a great family activity that promotes teamwork and communication. Following these steps can help you involve your loved ones in gardening by starting a family garden project:
Choose a spot in your yard or use containers to create a garden that everyone can help with.
Assign different tasks to each family member based on their interests and abilities.
Set aside regular times for family gardening sessions. Not only can it be a nice way to spend time together, but it also ensures that your garden gets consistent care.
Make gardening fun by turning it into a game or challenge, such as seeing who can grow the tallest sunflower or harvest the most tomatoes.
Celebrate your gardening successes together by cooking meals with homegrown vegetables or arranging flowers from your garden.
What are the best types of plants for a mental health garden?
Choosing the right plants can make your gardening experience more enjoyable. To reap the benefits, consider plants that are easy to grow and maintain. This will help build your confidence and provide quick rewards.
Herbs: Basil, mint, rosemary, and lavender are easy to grow, smell great, and may even have aromatherapy benefits, like reducing stress or boosting focus.
Vegetables: Tomatoes, lettuce, cucumbers, and radishes grow quickly and can be satisfying to harvest and eat.
Flowers: Sunflowers, marigolds, and pansies are bright and cheerful and relatively easy to grow.
Indoor plants: If you don’t have outdoor space, consider indoor plants like spider plants, snake plants, and pothos, which are low-maintenance and thrive indoors with a little love and a lot of light.
Can indoor gardening provide similar mental health benefits as outdoor gardening?
Yes, indoor gardening can provide similar mental health benefits to outdoor gardening. Indoor plants can improve your mood, reduce stress, and enhance your sense of wellbeing. Choose indoor plants that are easy to care for, such as snake plants, pothos, and succulents. Dedicate a corner of your home to your plants, creating a mini indoor garden. Spend time watering, pruning, and tending to your indoor plants, which can help you feel more connected to nature even when you’re inside.
Are there specific gardening activities that are more beneficial for mental health?
Different gardening activities offer a variety of mental health benefits:
Starting plants from seeds can be a hopeful and rewarding process, symbolizing new beginnings and growth.
Weeding can be a meditative activity, allowing you to focus on the task and clear your mind.
Harvesting fruits, vegetables, or flowers can give you a sense of accomplishment in not only growing food to eat but also providing for your family and loved ones.
Creating compost can be satisfying and provides a way to recycle kitchen waste into nutrient-rich soil for your plants.
Activities like planting, weeding, and harvesting can be satisfying, but any gardening activity that you enjoy and find engaging can be beneficial for your mental health and wellbeing.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
