May is Mental Health Awareness Month, and it somehow coincides with our garden ramp-up here in Western PA. As someone who struggles with more anxiety than I care to admit most days, I know firsthand how challenging it can be to find effective ways to figure out what’s going on inside my head, and manage my symptoms. That’s why I was thrilled to discover, quite by accident, the effects of gardening on my mental health.
Gardening provides a unique opportunity to connect with nature, get some exercise, and engage in a creative and rewarding activity. But what really sets gardening apart as a mental health tool is its ability to promote mindfulness, reduce stress, and improve my mood, where other methods like meditation and journaling have been unsuccessful.
When I first started gardening, I wasn’t doing it to help my anxiety; in fact, I was just attempting to start building our lifelong dream of being a fully self-sufficient homestead while we had time at home during the pandemic. I had tried many times before, only to find out that the gardening gene had skipped me. However, in order to build our self-sufficient homestead, I had to keep trying to conquer my black thumb and somehow grow food for us to eat!!
I was surprised by how quickly I noticed a difference in both my physical and mental health. Spending time outside, digging in the dirt, and watching our baby plants grow gave me a sense of purpose and accomplishment; and growing our own food is an incredibly powerful feeling. Even though our first year was not “successful,” we kept growing (both ourselves and the plants) and learning! The physical activity of gardening (it’s a good workout, for sure) helped me feel more energized and that sweet, beautiful mid-day sunshine reminded me of what I was missing in life when working in my office for 10-12 hours a day.
Perhaps the most significant health benefit of gardening for me, though, was its ability to quiet my mind and reduce my anxiety. When I’m gardening, I’m focused on the task at hand, and I’m not worrying about the past, future, or whatever spiral my mind has presently dove head-first into. Gardening is a form of meditation that feels natural and accessible to me because my mind can wander while my hands and body are doing work.
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The Mental Health Benefits of Gardening
As someone who loves to garden, I can personally attest to the numerous mental benefits that come with this hobby. Gardening is not just a way to grow your own fruits and vegetables, or beautify your surroundings, it can also have a positive impact on your mental well-being, and overall health. Here are some of the ways that gardening can improve your mental health.
Reduced Stress and Anxiety
Gardening can be a great stress relieving activity that can help reduce anxiety and promote relaxation. When you’re out in the garden, you’re surrounded by nature and fresh air, which can help calm your mind and reduce stress levels. Studies have shown that gardening can lower cortisol levels, the hormone associated with stress, promote feelings of happiness, and improve your overall well-being.
I know if I’m having a particularly stressful day at work, just merely getting outside into the garden feels so damn good. The sunshine, checking in on the baby plants, seeing the established ones (especially the ones that smell sooo good like my lavender)…it all distracts me. I start thinking of recipes for all the potatoes we’re going to get, or my hands automatically start weeding, or I am actively picking produce to make with dinner that night. Within minutes, I already feel more peaceful; sometimes, I even return to work.
Improved Mood and Happiness
Gardening is also a great way to boost your mood and promote happiness. When you’re gardening, you’re engaging in a creative and rewarding activity that can give you a sense of accomplishment and satisfaction. I honestly never thought I was creative until we started growing our own food. And now I can make an amazing pesto out of almost anything green (green onions, garlic scapes, kale, basil).
The act of nurturing a plant and watching it grow can be a powerful esteem-builder and can promote a positive outlook on life. Bonus points if it has a harvest you can reap at the end of the growing season. I have four baby avocados growing as indoor plants, and they make me so incredibly happy; they’ll probably never produce an avocado, but the tree is pretty, is a great air-filter, and I GREW THAT SHIT FROM A SEED!!!
Enhanced Self-Esteem
Gardening is also an excellent way to boost self-esteem. When you successfully grow a plant or harvest fresh produce, you feel a sense of pride and achievement. This can be especially important for individuals who struggle with low self-esteem or depression, but is useful for just about anyone.
Memory Retention and Reduced Effects of Dementia
Gardening has also been shown to have a positive impact on memory retention and can reduce the effects of dementia. The act of gardening requires focus and attention to detail, which can help improve cognitive function and memory retention. Studies show gardening can reduce the risk of developing dementia by up to 36%.
I know our garden tests my memory EVERY DAY. We always start the season out with the best intentions, and every cell in our seed tray gets labelled. But do we know where those labels are by the time we have potted them bigger pots to help the plants thrive, or by the time we plant them out in the garden?? Absolutely not, LOL. The Boyfriend and I joke that we live in a state of near constant low-level chaos.
But despite not having everything labelled, I can somehow point everything out to my mom and friends when they come to visit.
Physical Activity and Health Benefits
Finally, gardening is a great way to get outdoors while promoting physical activity and your overall health. Gardening requires a lot of physical movement, such as digging, planting, and weeding, which can help improve flexibility, dexterity, and balance. Additionally, sunlight and gardening can help boost vitamin D levels, which is important for bone health and can reduce the risk of chronic pain. Recent research has even shown that sunlight lowers blood pressure and cholesterol levels. Plus there’s always the benefit of eating your fresh food–which always tastes better and is normally more nutritious than you could buy in-stores.
Plants and Gardening as a Therapeutic Tool
With my stress and anxiety, I have found gardening to be an incredibly restorative activity. It allows me to connect with nature, be creative, and focus my attention on something positive. Let’s discuss some of the ways that gardening can be used as a therapeutic tool, including horticultural therapy, community gardens, and school gardens.
Therapeutic Horticulture
Horticultural therapy is a formal practice that uses gardening to promote healing and improve mental health. It involves working with a trained therapist who uses gardening activities to help clients achieve specific therapeutic goals. Horticultural therapy has been shown to have many benefits, including decreased depression and anxiety, improved mood, and increased self-esteem.
Community Gardens
Community gardens are volunteer efforts that bring people together to beautify their neighborhoods and grow fresh produce. They provide a common goal for participants to work towards, allow individuals to connect with others who share their interest in gardening, and members also feel a sense of belonging and enjoy giving back to their community. Community gardens also offer opportunities for education and creativity, as well as a distraction from the stresses of daily life.
I have plans of creating a community composting system that feeds a community garden. If you drop off food-waste to be composted, you can pick from the garden. But our home compost system is still a work in progress, so this will be many years down the road. The Boyfriend thinks I have too many ideas, but this one is one of my favorites, as soon as we get more TIME in our lives!
School Gardens
School gardens, such as those involved in the Junior Master Gardener program, provide a positive learning environment for children. They teach kids about the importance of healthy eating and physical activity, while also promoting mindfulness and other mental health benefits. School gardens also give children the opportunity to work together towards a common goal, fostering a sense of community and teamwork.
By connecting with nature, working towards a common goal, and fostering creativity and mindfulness, gardening can help improve mood, decrease depression and anxiety, and promote overall mental health.
Common Gardening Mistakes to Avoid Year-Round
The Boyfriend and I look at everything we do for the garden as a great experiment. As someone who has been gardening for the last couple years, I have learned that there are some common mistakes that can be detrimental to your plants.
One of the most important things to remember when gardening is to that you are creating plant life, and promoting biodiversity with it. This means, until the plants are established, you are in charge of ensuring they are getting the right amount of water, sunlight, and nutrients. Overwatering or underwatering your plants can lead to root rot or dehydration, while not giving them enough sunlight can stunt their growth or create leggy seedlings with tall, spindly stalks. Be sure to read up on the specific care instructions for each type of plant you are growing, especially indoor plants, and adjust your care routine accordingly.
Sunlight and Watering
Sunlight and watering are two of the most important factors in plant growth. Some plants need more sunlight than others, so it’s important to know the specific needs of each plant you are growing. Additionally, overwatering or underwatering your plants can cause serious damage. Be sure to check the soil moisture level regularly and adjust your watering schedule accordingly.
We still don’t have it all down. We move our plants around in the house a lot to prevent the cats from eating them, or constantly having to move furniture, etc. but we try to visually know what our healthy plants look like and still to watering them only when the top inches of the soil are dry.
Gardening for All Ages
Gardening is a great activity for people of all ages, but it’s important to keep in mind that different age groups may have different needs. For young gardeners, it’s important to choose plants that are easy to care for and require minimal supervision. Additionally, make sure to provide appropriate tools and protective gear to keep them safe while gardening. For older gardeners, consider raised garden beds or container gardening to minimize bending and kneeling.
In conclusion, gardening can be a wonderful activity for improving mental health and well-being, but it’s important to avoid common mistakes that can harm your plants and your mental health. By following these tips and taking care of your plants, you can enjoy the many benefits of gardening for years to come.
Caring for Yourself is Caring for the Planet
As I tend to our garden, I am not only caring for myself, but also for the planet. Gardening is a sustainable activity that promotes a healthier lifestyle and a healthier Earth. Here are a few ways that gardening can benefit both me and the environment:
- Reducing Carbon Footprint: By growing our own produce, we are reducing the need for transportation and packaging, which in turn reduces our carbon footprint and the amount of waste we throw out. Buying veggies at the store comes with a surprising amount of styrofoam and plastic wrap, neither of which is recyclable in my area. Additionally, plants absorb carbon dioxide and release oxygen, contributing to cleaner air; this is why we have four baby avocado plants! Orrrrr…maybe I just LOOVVE growing them.
- Conserving Water: By using sustainable watering practices, such as drip irrigation and rainwater harvesting, we are conserving water and reducing water waste. This also redirects some of the water that would otherwise be storm runoff and eventually end up in our waterways. Water conservation is especially important in areas with water scarcity like some areas of California in the United States.
- Promoting Biodiversity: By planting a variety of plants, we am promoting biodiversity and supporting the ecosystem. This year we’ve starting planting Native Pennsylvania trees and plants with a hope that we can start building up the native bees and insects that will help to grow and flourish a beautiful ecosystem. By attracting beneficial insects and birds, we help to control pests and pollinate plants.
- Reducing Waste: By composting food scraps and yard waste, we are reducing waste and creating a nutrient-rich soil amendment for our garden. This culminates in nutritious fruit and veggies for us to eat all year and reduces the need for synthetic fertilizers, which are harmful to the environment.
Gardening is not only a beneficial activity for my mental health, but also for the health of the planet. By caring for our garden, I am caring for both myself and the environment.
Psychological Benefits of Digging in the Dirt
Through various scientific research studies, gardening has been shown to have a positive impact on mental health. As someone who struggles a lot with anxiety, and previously depression, I have found that spending time outside and working with plants has been incredibly therapeutic.
Research shows that gardening can reduce stress, improve mood, and increase feelings of well-being. It provides a sense of accomplishment and can help individuals feel more connected to the natural world. Spending time in nature has also been shown to reduce feelings of fear and anxiety. Being surrounded by green spaces and trees can create a sense of calm and help individuals feel more grounded.
If you’re someone who struggles with mental health issues, I highly recommend giving gardening a try. It doesn’t require any special skills or equipment, and you can start small with just a few plants in a container or window box. For an added bonus, I highly recommend starting with herbs, especially the aromatic ones. I cannot explain how amazing the smell of fresh basil, rosemary, or lavendar make me feel; there’s an immediate smile and release of whatever fuckery is going on in my head.
Overall, gardening is a great way to improve mental health and well-being, as a form of active meditation. Gardening can be a fun and rewarding hobby that also happens to have numerous health benefits. Whether you’re looking for a way to reduce stress, improve your mood, or simply connect with nature, gardening might be just the thing for you! The benefits are clear from a small windowsill herb garden, to a large native forest and everything in between. So if you’re looking for a way to improve your mental health, consider getting outside and getting your hands dirty.