The Positive Impact of Gardening on Mental Health and Wellbeing

Elizabeth Blalock, RN
May 3
5 min read

May is Mental Health Awareness Month. As a society, mental health diagnoses are on the rise. The CDC reports that as of 2023, 20% of American adults have experienced symptoms of anxiety and depression. And 10% of Americans age 12 and older are reporting increased symptoms of depression. There are a host of factors that can contribute to this rise in mental health diagnoses, including our past or current environments; both internal and external. External factors that can impact mental health may be environmental exposures and pollutants, economic status, relationships, unfulfilling community involvement, past traumatic events/Adverse Childhood Experiences (ACEs), sedentary lifestyle, unfulfilling work environment, etc.

It is spring time (I think it’s finally safe to say this…), and I know many of us have been itching to get outside and begin our yard cleanup. Just 2-3 generations ago, it was common for families to have a garden plot or two in their backyard for both financial and culinary reasons. As industrial farming has become more commonplace, there was a reduced interest in home gardens. During the pandemic, however, the world began to see, the importance of maintaining a household garden. It provided an excuse to get outside, an outlet for creativity, a source of favorite kitchen ingredients, and a hobby that encouraged learning for the entire family. This resurgence in backyard gardening has brought with it many health benefits as well. In this article, I’ll focus on the benefits that gardening can have on our mental health.

Stress Reduction

Gardening has been shown to lower cortisol levels, which is the body's primary stress hormone (1). The act of being outdoors and working with plants can have a calming effect, reducing anxiety and promoting relaxation.

Improved Mood

Gonzalez et al., 2011 demonstrated that not only did gardening significantly reduce symptoms of depression, but noted that those improvements lasted for 3 months after participants stopped gardening. This is somewhat unusual for therapeutic interventions to benefit for such a lengthy time after they are discontinued.

Ambrose et al., 2020 also conducted a study that asked participants to rank their Emotional Well-being when gardening compared to 14 other leisurely activities. Gardening was ranked number 4 in self reported happiness and number 2 in self reported meaningfulness by the participants. This is a significant reveal as the other activities that held slots 1-3 in self reported happiness were “Leisure/ recreation, biking, and eating out”. Gardening again holds significant weight when people are asked how it contributes to their overall self reported well-being.

Enhanced Focus and Attention

Gardening requires focus and attention to detail, which can help improve cognitive function and reduce mental fatigue. Engaging in a task like gardening can provide a break from daily stressors and distractions, allowing the mind to recharge. Increased levels of serotonin have also been observed in those who were participating in regular gardening activities (2).

Connection with Nature

Spending time in nature has been linked to improved mental health. Gardening provides an opportunity to connect with the natural world, which can be grounding and restorative. Self reported as well as observed emotional states improve when “green care” is utilized. Physical and Mental Health incidences are lower everywhere from Prisons to psychiatric facilities, hospitals, and homes when people have the ability to simply view greenery (3). Views of gardens, hedges, and trees significantly shortened the healing time of patients in a hospital. Living in areas where greenery is observable from in one’s home and on their commutes has also shown reported improvements in one’s mental health.

Physical Activity

Gardening involves physical activity, such as digging, planting, and weeding. Exercise has numerous mental health benefits, including reducing symptoms of depression and anxiety (4). found that mild to moderate exercise contributed the most to decreased rates of depression. And higher intensity exercise contributed to decreased rates of anxiety. Gardening is great for all ages, because you can tailor it to your physical capabilities.

Social Interaction

Community gardens or gardening with others can provide opportunities for social interaction and connection, which can combat feelings of loneliness and isolation. Gonzalez et al, 2011 noted that after her study concluded, 38% of her participants reported increasing amounts of time spent socializing than before they participated in the group gardening study. This observation is important to note, as community garden spaces are becoming more popular.

Mindfulness and Presence

Gardening can encourage mindfulness and being present in the moment. Focusing on the plants, soil, and the task at hand can help quiet the mind and reduce rumination.

https://pubmed.ncbi.nlm.nih.gov/20522508/

10 Tips to starting a Garden

Start Small.
1. It’s very easy to over commit yourself to a new garden. If you grow too big too fast, you will find it more difficult to succeed, and be discouraged from trying again.
2. Plan your garden out ahead of time. Make sure you have enough space prepared for the plants you want to grow.
Decide if you want to start with an ornamental garden or a vegetable garden.
Make sure you find a sunny area for your garden. Most plants require at least 6 hours of direct sunlight a day. Pay attention to your yard as the day goes on. Observe where the sun shines the most, and how shadow castings change and move throughout your yard as the day progresses.
Research ahead of time what varieties grow well in your area if ordering online. It is a safe bet that your local nurseries have only ordered plant varieties that grow well in your climate. Note some plants require more than 1 season to establish and may not yield a crop in this first season.
What vegetables do you love to eat the most in the summer? Focusing on your favorites will cultivate the most joy, and ensure that the excitement from starting a new garden lasts all summer long. Tomatoes, herbs, and cucumbers are easy plants to grow and a great place to start.
Buy quality organic soil and compost if growing vegetables. Healthy fruits and vegetables start in the soil. Poor soil health yields poor vegetable health.
Water consistently. It is important to keep the soil moist, but not soggy or saturated.
Mulching helps the soil retain moisture, cutting down on water usage.
Don’t be afraid to fail. It is important to remember that even the most proficient gardeners have yearly successes and failures. Don’t be discouraged. Even if you find that your plants are struggling, use this as an opportunity to enjoy being outdoors, connecting with nature, and to learn a new “fruitful” hobby. 😉
You do not need to have a large space to garden. If you live in a condo or an apartment with only a small balcony or patio, you too can garden. There are many tiered potting systems on the market. You can choose to go as simple or complex as you want. Maybe you just have a single pot with some of your favorite herbs? Or perhaps you go all in, and buy a couple growing stalks and try strawberries. The possibilities are endless and the creativity can be vast. Have fun!