Gardening for better mental health: how plants and gardens can heal your mind

Gardening isn’t just about growing flowers and vegetables – it’s also a powerful tool for nurturing your mind. A growing body of research shows that tending to plants can yield significant mental health benefits, from lifting your mood to easing stress.

Most gardeners know this instinctively but, as somebody who has studied coaching psychology at a post-graduate level, I wanted to look carefully at the science to see how exactly gardening is good for our minds.

If we understand the pathways between gardening and better mental health, it means we can be be more intentional in the way that we use gardening to help us through the tough times. This is important, because it is quite natural when our mood is low to feel like we can’t bring ourselves to do the things we know are good for us.

So, in this article, we explore evidence-based benefits of gardening on mental well-being and offer practical tips to help you dig into gardening to nurture yourself, especially at the times you need it most.

Boosting Mood and Overall Well-Being

One of the most remarkable benefits of gardening is its ability to improve your overall mood and sense of well-being. Studies have found that people who garden frequently report higher life satisfaction and better mental well-being than those who don’t garden.

For example, a 2023 study of nearly 5,000 adults in Australia (Fjaestad et al., 2023) found that those who spent at least 2.5 hours per week gardening scored significantly higher on mental well-being and life satisfaction measures. In fact, gardening just a couple of hours a week was linked to noticeable improvements in happiness and contentment, with the effects especially strong for older adults.

These findings reinforce what many gardeners intuitively feel – that nurturing plants nurtures the soul. Gardening provides a sense of purpose and accomplishment as you watch your plants grow and thrive. This can translate into a more positive outlook on life.

A large-scale meta-analysis by Soga and others . (2016) reviewed 22 studies and concluded that gardening has broad positive effects on health, including increases in life satisfaction and quality of life. In other words, regular gardening can make you feel more satisfied with life and improve your overall emotional well-being.

Several mechanisms might explain this mood boost. Gardening often involves being outdoors in fresh air and sunlight, which can naturally improve mood and even help regulate sleep cycles. Exposure to sunlight helps your body produce vitamin D and serotonin (a hormone associated with happiness), while the physical activity of gardening releases endorphins – both of which can lift your spirits. Moreover, caring for living plants provides a gentle daily “achievement,” which can build confidence and a sense of reward. Over time, these small mood lifts add up to greater overall well-being.

Reducing Anxiety and Depression

Gardening has also been shown to alleviate symptoms of anxiety and depression. It’s not a substitute for professional treatment, but it can be a wonderful complementary activity to improve mental health. Multiple studies, including systematic reviews such as those of Soga et al (see above) and Briggs and others, report that gardening and horticultural therapy programs help reduce stress, anxiety, and depression levels in participants. The meta-analysis by Soga and colleagues, for instance, found significant reductions in depression and anxiety among people who engage in gardening, compared to those who don’t.

Likewise, the systematic review of group-based gardening programs by Briggs and colleagues found promising evidence that these interventions increase well-being and decrease depression symptoms in adults. In that review, 24 different gardening projects (including community gardens and therapeutic horticulture programs) were analysed.

The pooled results suggested gardening groups tended to experience lower depression scores and improved mood. While there was some variability between studies, the overall trend is encouraging: gardening can be a natural mood-lifter and a helpful strategy for managing mild depressive and anxious feelings.

One reason gardening may combat anxiety and depression is the restorative effect of nature. Being around greenery and engaging in repetitive, soothing tasks like weeding or watering can induce a calm, meditative state that quiets anxious thoughts.

In fact, some doctors even prescribe gardening or “green time” as part of mental health care (a practice known as green prescribing).

There is also evidence that interacting with soil microbes might positively affect our microbiome in ways that reduce inflammation and improve mood – a fascinating area of ongoing research. While the science is still evolving, many gardeners attest that immersing their hands in the soil and focusing on plants provides a healthy distraction from stress and worries.

A Natural Stress Reliever

Gardening can provide a sense of calm and accomplishment, helping to reduce stress. Beyond improving general mood, gardening is widely recognized as a powerful stress-relief activity. When life feels overwhelming, pulling weeds or pruning shrubs can surprisingly help you unwind.

Research shows that gardening helps lower cortisol, the body’s primary stress hormone. In a notable experiment from the Netherlands, participants were put through a stressful task and then randomly assigned to 30 minutes of outdoor gardening or indoor reading. Both activities reduced cortisol, but gardening led to a significantly greater drop in cortisol levels, and gardeners experienced a rebound in positive mood while the readers’ moods continued to worsen. In short, gardening outperformed a quiet indoor activity in helping people recover from stress.

Part of why gardening is so relaxing is that it engages our attention gently (pulling weeds, watering, etc.) without overwhelming us. This state is sometimes called “soft fascination” – the mind is focused enough to interrupt the flow of anxious rumination, yet not stressed by the activity.

The rhythmic nature of tasks like raking or sowing seeds, combined with the sensory pleasure of being in nature (birdsong, soil smell, green surroundings), helps shift our bodies into a calmer state. Blood pressure and muscle tension can decrease, and many people report feeling “in the zone” or mindful when gardening, which is similar to the effects of meditation.

Interestingly, gardening may also improve sleep quality, which is closely tied to stress and mental health. Spending time outdoors and in daylight, as well as getting light physical exercise, can help regulate your circadian rhythms.

Some research on nature exposure indicates that people who engage with green spaces tend to sleep better at night. Better sleep then further reduces stress and improves mood, creating a positive cycle. So if you find yourself tossing and turning at night due to stress, a little gardening during the day might indirectly help you get more restful sleep.

Building Resilience and Optimism

Gardening is fundamentally an act of hope – you plant a seed today with faith in tomorrow. Perhaps it’s no surprise that gardeners often develop greater resilience and optimism.

Resilience refers to our ability to bounce back from challenges, and optimism is a positive outlook toward the future. Both traits are associated with better mental health. Research suggests that gardening, especially community gardening, can foster these qualities.

A study in Singapore by Koay and Dillon (2020) examined community gardeners versus individual home gardeners and non-gardeners. They found that the community gardeners not only had higher well-being, but also scored higher on resilience and optimism measures compared to non-gardeners.

The act of coming together with others to grow plants seemed to instill a stronger sense of hope and ability to handle stress. These findings indicate that gardening can build our mental fortitude – perhaps because tending a garden teaches patience, adaptability, and the understanding that growth follows cycles of trial and error.

As we gardeners know only too well, gardening requires dealing with the occasional failed crop, pest infestation, or storm damage. The interesting thing is that this can actually help us practice coping skills in a low-stakes way. Gardeners learn to persist through setbacks (like replanting after a plant dies) and celebrate small victories, which is a blueprint for resilience in life.

There is also something inherently optimistic about planting bulbs in the fall, trusting that beautiful blooms will arrive after the winter. By nurturing that optimism regularly, gardeners may train their minds to look for positive possibilities in other areas of life as well.

Furthermore, being successful in helping plants thrive can boost self-esteem. This confidence in turn makes one more resilient when facing personal challenges. Even on difficult days, seeing that you have kept a plant alive and healthy can be a reminder of your own competence and the potential for growth and change. In summary, gardening cultivates more than plants – it cultivates inner strength and a hopeful perspective.

Growing Social Connections

Human beings are social creatures, and our mental health flourishes when we feel connected to others. Gardening, particularly when done in group settings or shared spaces, can be a fantastic social outlet. Tending a community garden plot, for example, brings people together across ages and backgrounds in a shared goal of growing things. This social interaction can counter feelings of loneliness and isolation, which are risk factors for anxiety and depression.

Research confirms that gardening can strengthen social bonds and community ties. The meta-analysis by Soga et al. noted that gardening was associated with an increased sense of community – gardeners often feel a stronger connection to their neighbourhood and fellow gardeners.

Community gardening programs can be especially powerful. Koay and Dillon’s study mentioned earlier, showed that community gardeners had higher social resilience factors (like optimism and self-esteem) than solo gardeners, highlighting the added value of gardening with others .

Gardening can also be a family or intergenerational activity, further expanding its social benefits. A recent mixed-method study of resettled refugees in New York state (Gangamma et al., 2023) found that refugees who participated in community gardening not only had better mental health outcomes but also reported closer family and social relationships and stronger connections to their cultural heritage.

Growing traditional foods in a new country provided a cultural bridge and a way to bond with family and neighbours. In that study, refugee gardeners experienced fewer symptoms of anxiety, depression, and trauma compared to non-gardeners – partly attributed to the supportive community and sense of belonging that formed around the garden.

Even if you garden individually at home, there’s a vast gardening community out there eager to connect. Gardeners often love to swap tips, seeds, and stories. Whether it’s chatting over the fence with a neighbour about tomato plants or participating in online gardening forums, the hobby provides plenty of social interaction.

These connections can blossom into friendships that enrich your life. As a bonus, social connectedness itself boosts mental health by providing emotional support, increasing feelings of security, and even improving physical health. Gardening gives you an easy conversation starter and a shared interest with others – opening the door to new social ties and support networks.

Physical Perks That Support Mental Health

Gardening is unique in that it simultaneously benefits the mind and body, and those physical benefits can circle back to enhance mental well-being. It’s not strenuous like running a marathon, but gardening does involve gentle physical activity that can improve your fitness over time.

Simple actions like digging, planting, weeding, and carrying watering cans engage your muscles and get your blood flowing. This kind of moderate exercise is known to release endorphins (the “feel-good” hormones) and reduce stress. In fact, health experts often count gardening towards your weekly recommended exercise minutes because it can burn calories and build strength in a low-impact way. For example, pushing a lawn mower or turning compost can be as invigorating as a light gym workout.

The physical aspect of gardening also contributes to better sleep and relaxation, as mentioned earlier. After a fulfilling day of physical work in the garden, you may find it easier to fall asleep. Improved sleep then enhances mood, concentration, and stress resilience.

There’s also a biochemical side to gardening’s physical perks: contact with soil has been linked in some studies to exposure to benign bacteria (such as Mycobacterium vaccae) that may stimulate serotonin production in the brain, potentially acting as a natural antidepressant. While more research is needed on this “happy bacteria” theory, it’s intriguing to think that getting your hands dirty might chemically boost your mood!

Additionally, spending time outdoors gardening means you’re likely absorbing some sunlight (vitamin D) and fresh air, which have their own mood-lifting and calming effects. Sunlight exposure during the day can help regulate melatonin production, leading to better sleep at night. Fresh air and being in greenery can lower blood pressure and heart rate, physiological changes that correspond with relaxation.

All these small physical benefits complement the direct psychological benefits of gardening, creating a holistic improvement in well-being. In essence, gardening is an all-natural mind-body therapy that leaves you pleasantly tired, content, and rejuvenated.

Practical Tips to Incorporate Gardening into Your Life

Ready to reap these mental health benefits? Here are some practical ways to get started or deepen your engagement with gardening, no matter your skill level or living situation:

• Start small and simple: If you’re new to gardening, begin with easy, low-maintenance plants. Try growing a few herbs on a windowsill or a couple of potted flowers. Even tending a single plant can be rewarding and stress-relieving. Starting small ensures you don’t get overwhelmed, and each little success (a new leaf, a first bloom) will boost your confidence and joy.
• Make it a routine: Consistency is key to gaining the mental health benefits. Set aside a regular time each day or week for gardening activities. It could be 15 minutes of watering every morning or a Saturday afternoon session in the yard. Treat this time as your personal self-care ritual. A routine provides structure to your day and something to look forward to – a grounding practice that can reduce stress and anxiety over time (Dig into the benefits of gardening – Mayo Clinic Health System).
• Use what space you have: Don’t have a big yard? No problem. Urban and apartment dwellers can still garden in creative ways. Consider container gardening on a balcony or windowsill. Houseplants also count – tending indoor plants can improve your mood just like outdoor gardening. You could also look into community gardens or allotment gardens in your area, where you can rent or share a small plot of land. Even joining a local gardening club or houseplant exchange can give you that hands-on nature experience.
• Get involved in community gardening: If possible, try participating in a community garden or group gardening project. Not only will you have access to gardening space, but you’ll also enjoy the social connection benefits. Working alongside others, sharing tips and harvests, and learning together can amplify the joy of gardening. Many towns and cities have community gardens, or you can start one with neighbours. As research has shown, community gardening can enhance well-being and resilience by combining nature with social support (Koay & Dillon, 2020; Gangamma et al., 2023).
• Gardening for all abilities: Tailor your gardening activities to your physical abilities and limitations so that it remains enjoyable, not painful. If kneeling or bending is difficult, use raised beds or planters at waist height. Garden tools can be modified for easier grip or leverage. Even if mobility is an issue, you can start with a small indoor terrarium or a few patio pots. The goal is to experience the process of gardening in a comfortable way. Remember, you don’t have to push yourself too hard physically to get mental benefits – consistency and engagement matter more than intensity.
• Focus on the process, not perfection: Gardening is full of learning experiences, and not every plant will thrive. Accept this as part of the journey. Try to savor the simple moments – the feel of soil, the sound of birds, the wonder of a seedling emerging. By immersing yourself in the process rather than worrying about perfect results, you’ll find the activity more relaxing. Over time, your skills will grow alongside your plants. Keep a sense of humor about the inevitable mishaps (like the cheeky squirrel stealing a tomato); it’s all part of the adventure.
• Combine gardening with mindfulness: To maximize stress relief, consider pairing gardening with mindfulness techniques. As you garden, take slow, deep breaths and really notice the sensations – the texture of the soil, the colors of foliage, the scent of flowers. Being present in the moment can deepen gardening’s calming effects. Some people like to treat their gardening time as a moving meditation. Even a few minutes of mindful observation in your garden – watching a bee pollinate a bloom or noticing raindrops on leaves – can center your mind and reduce anxious thoughts.

By incorporating these tips, you can gradually make gardening a fulfilling part of your routine. Whether you have a sprawling vegetable plot or a single pot on a balcony, the key is regular engagement and an open, curious attitude. Over time, you may notice not just greener plants, but a happier, more resilient you.

Conclusion

Gardening offers a unique blend of benefits for mental health, backed by a growing body of scientific research. From enhancing your mood and reducing symptoms of anxiety and depression, to providing stress relief and building optimism, the simple act of tending plants can have profound effects on your well-being.

It’s a hobby that engages the body, soothes the mind, and nourishes the spirit. Best of all, gardening is accessible to almost everyone in some form – you don’t need a huge yard or fancy tools to get started, just a bit of space and a willingness to get your hands dirty.

In our fast-paced, digital world, gardening provides a grounding connection to nature and the present moment. It reminds us that good things take time to grow, and that with care and patience, we can cultivate positivity in our lives. The evidence shows that a little time in the garden, week in and week out, can really help create and maintain better mental health.

So go ahead – give it a try, and watch your well-being grow alongside your garden.

References:

• Fjaestad, S. L., Mackelprang, J. L., Sugiyama, T., Chandrabose, M., Owen, N., Turrell, G., & Kingsley, J. (2023). Associations of time spent gardening with mental wellbeing and life satisfaction in mid-to-late adulthood. Journal of Environmental Psychology, 87, 101993 ( Associations of time spent gardening with mental wellbeing and life satisfaction in mid-to-late adulthood – University of Canberra Research Portal).
• Briggs, R., Morris, P. G., & Rees, K. (2023). The effectiveness of group-based gardening interventions for improving wellbeing and reducing symptoms of mental ill-health in adults: A systematic review and meta-analysis. Journal of Mental Health, 32(4), 787–804 (The effectiveness of group-based gardening interventions for improving wellbeing and reducing symptoms of mental ill-health in adults: a systematic review and meta-analysis – PubMed).
• Soga, M., Gaston, K. J., & Yamaura, Y. (2016). Gardening is beneficial for health: A meta-analysis. Preventive Medicine Reports, 5, 92–99 ( Gardening is beneficial for health: A meta-analysis – PMC ).
• Koay, W. I., & Dillon, D. (2020). Community gardening: Stress, well-being, and resilience potentials. International Journal of Environmental Research and Public Health, 17(18), 6740 (Community Gardening: Stress, Well-Being, and Resilience Potentials).
• Gangamma, R., Walia, B., Minkoff-Zern, L.-A., & Tor, S. (2023). Role of gardening in mental health, food security, and economic well-being in resettled refugees: A mixed methods study. Journal on Migration and Human Security, Advance online publication.
• Yang, Y., Ro, E., Lee, T. J., An, B. C., Hong, K. P., Yun, H. J., … & Choi, K. H. (2022). The multi-sites trial on the effects of therapeutic gardening on mental health and well-being. International journal of environmental research and public health, 19(13), 8046.
• Carly J. Wood, Jules Pretty, Murray Griffin, A case–control study of the health and well-being benefits of allotment gardening, Journal of Public Health, Volume 38, Issue 3, 17 September 2016, Pages e336–e344, https://doi.org/10.1093/pubmed/fdv146
• Song, C., Ikei, H., & Miyazaki, Y. (2016). Physiological Effects of Nature Therapy: A Review of the Research in Japan. International Journal of Environmental Research and Public Health, 13(8), 781. https://doi.org/10.3390/ijerph13080781