“It’s a jungle out there!” This phrase, borrowed from the title of a quirky Randy Newman tune, refers to a complex world that is becoming more complicated and more stressful by the day. Our reactions to stressful situations manifest themselves in feelings of anxiety, disappointment, sadness, and even anger. For some of us, watching a cute kitten or puppy video for a few minutes is one form of escape from the stresses of everyday living, but the effect of such videos is usually short-lived. When life gets to be too stressful, turning to nature is arguably one of the best ways to regain some sense of equilibrium.
HOW GARDENING AFFECTS US PSYCHOLOGICALLY
It’s not your imagination that spending time working in a garden seems to reduce your anxiety and stress levels. Various studies in recent years have provided compelling evidence of the impact nature has on our physical, psychological, social and cognitive well-being. Charles Hall and Melinda Knuth summarized many of these studies in their 2019 article “An Update of the Literature Supporting the Well-Being Benefits of Plants: A Review of the Emotional and Mental Health Benefits of Plants” for the Journal of Environmental Horticulture. The time we spend in a green space or other natural setting yields a variety of positive benefits. Working with ornamental plants in our landscapes, growing vegetables and herbs, walking through fields and woods, viewing nature from a distance, or tending to a houseplant may:
- Reduce anxiety and stress levels
- Enhance mindfulness
- Stimulate us cognitively
- Aid in developing social connections
- Connect us with nature on a deeper level
REDUCED ANXIETY AND STRESS LEVELS
Interacting with plants is believed to reduce stress hormone levels. The meditative aspects of gardening can lead to feelings of calmness and relaxation along with increased self-esteem and a decrease in depression. Some of the factors leading to these enhanced feelings of wellbeing include patience, concentration, and resilience.
- Patience: It’s human nature to want instant gratification when we plant a garden. But mother nature doesn’t work that way. For example, there’s a lot of wisdom in the old adage about growing perennials: “The first year it sleeps, the second year it creeps and the third year it leaps.” In other words, it can take about three growing seasons before a perennial looks as big and lush as the photo on the plant tag. So, when we adjust our expectations and accept that nature can’t be rushed, we learn the lesson of patience. This is a lesson that applies to so many other aspects of our lives. By adjusting our expectations, we tend to lessen our stress levels.
- Concentration: Gardening requires us to focus on the task at hand. For example, when pruning a shrub, it’s important to focus on making each cut at an outward-facing bud or leaf node and at the proper distance from the node. The cut must be slanted at the proper angle to allow moisture to run off the cut surface. The cuts must be made evenly throughout the shrub to maintain the overall structure and shape of the plant. As you focus on this gardening task, it provides a respite from your worries and calms your mind.
- Resilience: Despite our best efforts, not everything goes according to plan in our gardens. Inclement weather, plant diseases, bad seed, and insect infestations are just some of the setbacks gardeners encounter. But as a wise old proverb advises, “When life hands you lemons, make lemonade.” A setback presents us with two choices: Stand up to it and resolve not to be defeated by it or give up. If we choose the latter path, we learn nothing useful. If we choose the former path, we are inspired to find a solution to whatever problem we’re faced with or find a new path forward. Sometimes, this means accepting the fact that we failed and need to start all over again. The insights we gain from that experience not only makes us better gardeners ultimately but also makes us better equipped psychologically to deal with other stressful situations in life.
ENHANCED MINDFULNESS
The act of gardening or just simply being out and about in nature appeals to all our senses. Becoming more mindful of our surroundings can help reduce symptoms of depression, stress, and anxiety. We become less distracted and more fully anchored in the present moment when we concentrate on sensory details. For example:
- Visual: The dazzling display of foliage as the leaves change color in fall. The low angle of the sun in late afternoon as it casts a golden light across the landscape. The surprise of spotting the first snow drop (Galanthus nivalis) in spring as it peeks through the snow.
- Olfactory: The intoxicating scent of lilacs, lavender and roses in our ornamental gardens. The aroma of lemon verbena, basil and mint in an herb garden when you gently bruise the leaves. The sharp, clean smell of the air following a summer thunderstorm.
- Tactile: The sun on our face, the breeze on our skin, the soft fuzzy nap of a lamb’s ear leaf (Stachys byzantina).
- Auditory: The melodious sound of birdsong, the buzz of bees, the swishing of grasses in the breeze, the sound of rain falling, the rattling of seed pods.
- Taste: The first ripe tomato of summer, the zingy taste of fresh herbs, the earthy aroma and taste of a mushroom.
This immersion in nature, even if for only a few minutes at a time, contributes to an overall sense of well-being and a more positive outlook on life.
COGNITIVE STIMULATION
Studies have shown that engaging our brains in learning or creative activities stimulates our cognitive abilities and appears to offset age-related dementia and loss of memory. Gardening provides plenty of learning opportunities, which can improve memory retention. Just learning the names of different plants, their origins, maintenance requirements, benefits to the environment and wildlife, quirks and growth habits – all these and more – enhance our attention to detail and sharpen our memory.
SOCIAL CONNECTIONS
People with strong social connections, whether familial or with a network of friends and community members, tend to be happier by nature, less stressed, less anxious, and better able to cope with life in general. Knowing that those connections can be a source of support during stressful times is reassuring and can contribute to an overall sense of wellbeing.
Community gardens, in particular, offer opportunities to develop social connections and camaraderie as gardeners bond with one another through their mutual love of nature and gardening. Strangers can become good friends over shared gardening experiences. Strike up a conversation with a fellow gardener, for example, and you may instantly find a lot to talk about. The social connections we make through gardening can enhance our sense of wellbeing and belonging as well as provide reaffirmation of a life with purpose and meaning.
CONNECTION WITH NATURE
When life gets to be overwhelming, going outdoors and connecting with the natural world helps alleviate our worries, anxieties and even feelings of despair and anger. Working in a garden or taking a walk in a park or the woods allows us to lose ourselves as we take in the fresh air, sunshine, and all the natural beauty around us. When we focus on our environment, we develop a greater appreciation for it. There’s so much to see and experience if we clear our minds and allow ourselves to become immersed in our surroundings. The experience will make us feel calmer, less anxious, less tense, and perhaps less sad or depressed.
PHYSICAL BENEFITS
Our psychological well-being goes hand in hand with our physical well-being. Just about any kind of physical exercise helps lower our feelings of anxiety and stress, and the benefits can be long lasting. Gardening is an excellent way to keep us moving while toning and strengthening our bodies. We tend to breathe more deeply when we are outdoors, which helps oxygenate our blood and improve our immune responses. Our interactions with nature help lower blood pressure, increase vitamin D levels, lower heart rates and reduce the tension that we carry in our muscles. All these benefits support our mental health by adding to our sense of well-being, improving our overall mood and allowing us to focus our attention on something other than our problems and internal stresses.
OTHER GARDENING SETTINGS THAT FACILITATE POSITIVE PSYCHOLOGICAL BENEFITS
Ample studies have either been done or are ongoing on the psychological benefits of gardening and exposure to nature in general on patients in a therapeutic setting, prison or jail settings, and schools as described below:
Benefits of Gardening in a Therapeutic Setting: Hospitals, rehabilitation centers, mental health facilities, and other medical care facilities are attuned to the healing properties of nature. A view of a garden or a natural setting of any kind from a patient’s room can help soothe and calm them, lift their spirits and improve their overall quality of life. Some facilities provide outdoor areas where both patients and visitors can sit and enjoy fresh air and natural surroundings. A non-mobile patient or wheelchair user who might otherwise not move around much, may feel inspired to request help in getting out into the garden.
Benefits of Gardening in a Prison or Jail Setting: According to the Michigan State University Extension, more than 650 state-operated adult prisons throughout the United States provide some type of agricultural activity. These programs offer incarcerated populations the opportunity to receive “green” education and job training in various aspects of agriculture and landscaping. In addition to these important goals, research on jail or prison garden programs indicate a beneficial impact on incarcerated participants resulting in “a positive association with self-efficacy, or belief in oneself, improved mood, decreased anxiety, reduced aggressive behavior, and reduced rates of recidivism or relapse.”
Benefits of School Garden Programs to Children: School gardens offer an innovative approach to learning outside the traditional classroom by providing practical ways to apply lessons from subjects such as science, math and social studies. From a health and wellness standpoint, students are more likely to consume produce they grow themselves as they develop a greater knowledge of nutrition. Through hands-on involvement in planting, nurturing, and harvesting produce, students learn about plants, their stages of growth from seed to maturity, and their value in our diets. Through participation in gardening activities, students learn to take responsibility. They develop a sense of ownership as well as a work ethic. They learn how to think abstractly, solve problems, cooperate with others, and communicate effectively – skills they will use for the rest of their lives. As they develop these and other new gardening-related skills, they build confidence and self-esteem. In addition, just being physically active, which these programs involve, helps reduce symptoms of depression and anxiety. As an extra added benefit, school gardens foster a greater appreciation for nature and our environment.
IN CONCLUSION
In general, people who enjoy gardening tend to live longer and report being happier than non-gardeners. Whether you tend a small flower garden, a large vegetable plot, or a single houseplant on your windowsill, gardening in any form has a positive impact in more ways than you may be aware. Studies show that people who garden or spend time in natural surroundings reduce their stress and anxiety levels, experience greater mental stimulation and enjoy an improved satisfaction with life. They tend to gain a sense of accomplishment as they plant, tend, and harvest their gardens and as they engage in the simple joys of interacting with plants in natural settings. The physical activity that comes with gardening strengthens our bodies. That, coupled with exposure to the natural world provides numerous psychological benefits that nourish our souls and contribute to a more positive outlook on life.
FEATURED PHOTO: Pat Chadwick
SOURCES:
An Update of the Literature Supporting the Well-Being Benefits of Plants: A review of the Emotional and Mental Health Benefits of Plants, by Charles Hall and Melinda Knuth, Journal of Environmental Horticulture
Benefits of the School Garden, San Diego Master Gardeners
Digging Deeper Into Jail Garden Programs by Sarah Eichberger, Michigan State University Extension, July 9, 2024
Gardening Improves Well-Being, University of California Agriculture and Natural Resources
Social and Emotional Health are Important Benefits of School Gardens, by Kristine Hahn, Michigan State University Extension
The Many Mental Health Benefits of Gardening, Penn State Extension
The Health Benefits of Gardening, Washington State University Skagit County Master Gardener Foundation