Gardening for mental health

For many people, gardening is more than just a hobby; it’s a therapeutic activity that nurtures both plants and mental wellbeing. Accessible all year round, gardening provides us with a unique set of benefits for our mental health, from reducing stress to improving mindfulness. Whether this be tending to a flowerbed, growing herbs indoors, or simply spending quality time in a green space, connecting with nature can have the most profound impact on your emotions. 

In this article, we will explore the mental health benefits of being outdoors in your garden, and offer practical tips on incorporating gardening into your daily life. We will also explain how the charity Perennial supports the wellbeing of those working in the horticulture industry and the services that are available to them.

How does being outdoors relate to mental health?

Spending time outdoors is closely linked to greater mental wellbeing, and there are many fantastic locations around the country to stretch your legs and breathe in the fresh air, all year round! Natural light from the sun can help regulate your sleep cycles and give you much-needed Vitamin D; those who are deficient in this vitamin are more prone to depressive periods. 

Taking a walk in nature can create positive emotions such as happiness, calmness, and even creativity, as well as promote social connectedness if you walk with a friend or chat with others as you go. If you’re looking for inspiration on somewhere to spend time outdoors, why not check out our gardens at York Gate Garden, Fullers Mill Garden, or The Laskett Garden.

Numerous studies have been conducted over the years that assess the relationship between gardening and mental health, as well as the impact of being in and around green spaces. For example, 86% of people feel being amongst nature positively affects their mental health (Woodlands Trust 2023), and those who garden every day have stress levels 4.2% lower than those who don’t at all (Royal Horticultural Society).

Exercise is important for our mental health, and although many people may not associate exercise with gardening, it’s a great way to build stamina, flexibility, and strength. One study found that a 3 to 4 hour gardening session can burn as many calories as an hour at the gym (Capital Gardens). 

Key benefits of gardening to improve mental health

Whether you’re growing flowers, vegetables, or houseplants, spending some quality time tending to greenery can have a huge range of benefits for your mental health and overall wellbeing, such as:

• Reduce stress and anxiety
  
  Gardening has been shown to lower cortisol levels, the body’s stress hormone; just 30 minutes of gardening is all it takes to start busting stress! Straightforward yet engaging activities such as planting, watering, or weeding can help calm the mind and provide a break from the daily pressures of life, improving levels of relaxation and peace. 
  
  
• Boosts mood and happiness
  
  Being surrounded by plants and working in nature triggers the release of endorphins, the body’s natural “feel good” chemicals. This mood boost can help combat feelings of anxiety, mild depression, and seasonal affective disorder (SAD), helping you enjoy each day that little bit more. 
  
  
• Encourages mindfulness
  
  Gardening naturally promotes mindfulness by encouraging you to focus on the present moment and put all your worries behind you. Paying attention to the texture of the soil, the sound of leaves rustling, or the scent of flowers helps quiet the mind and reduce overthinking, which could be particularly beneficial after a stressful or busy day.
  
  
• Provides a sense of purpose and accomplishment
  
  Watching plants grow and thrive under your care improves a sense of achievement and fulfilment, as well as raising confidence levels. Completing tasks like planting seeds, harvesting vegetables, or seeing a flower bloom builds confidence and pride; according to a study by Thrive, 93% of people said that their confidence and motivation improved through gardening. 
  
  
• Promotes physical activity
  
  Gardening can involve physical tasks such as digging, raking, and lifting, which improves your overall fitness and muscle strength, often in ways that you don’t even realise! Those who are physically active, such as through gardening, have a 20-35% lower risk of coronary heart disease, stroke, or cardiovascular disease, compared with those who are not active (Department of Health & Social Care). 
  
  
• Improves social connections
  
  Community garden projects and shared allotments provide opportunities to socialise with others, which can go a long way in reducing feelings of isolation and loneliness - especially in older people who live alone. Socialising in a relaxed, nature-filled setting can be a great source of emotional support, helping you to meet new people and work on outdoor projects together.

Gardening tips for all seasons

Gardening is a year-round activity that offers mental health benefits regardless of the season - not just in the spring and summer. By tailoring your garden practices to the current time of the year, you can make the most of a closer connection to nature and maintain a sense of purpose, regardless of the calendar.  Here are some top tips to keep both your garden and mental wellbeing flourishing all year round:

Spring

• To prepare yourself for a new year of gardening, complete small tasks such as pruning dead branches, preparing soil, and clearing any winter-related debris.
• Spring is ideal for sowing seeds for vegetables, flowers, and herbs; watching your garden come to life can be incredibly rewarding!
• Incorporate mindfulness into your garden by observing the tiny changes in your plants as they begin to sprout, taking pride in every little one that surfaces.

Summer

• As the months get warmer, remember to water your garden regularly and deadhead flowers to encourage continued blooming. 
• Harvesting fruits, vegetables, or herbs you’ve grown yourself is a satisfying feeling and helps connect you to the food you eat.
• Set aside some time to simply sit in your garden and soak up the sun; being outside in the sunshine can uplift your mood, reduce stress, and get some much-needed Vitamin D.
  

Autumn

• As the nights draw in, tidying up your garden and preparing for winter can create a sense of closure and readiness for the changing season. 
• Autumn is the perfect time to plant bulbs for spring flowers, such as tulips and daffodils, creating a feeling of excitement for the future months!
• Collect fallen leaves for composting, and add mulch to protect your soil for the colder months ahead, protecting your bulbs from the chilly winter weather.

Winter

• The colder months of the year don’t need to be dark and gloomy! Use this time to plan your garden layout, research fun new plants to grow, and prepare for the excitement of spring.
• Add bird feeders or shelter for local wildlife, creating a greater sense of purpose. This could attract all sorts of beautiful birds to your garden, so keep an eye out!
• If you’d rather stay indoors, bring greenery into your home through houseplants like succulents or potted herbs, helping you stay connected to nature.

How does Perennial support the mental health of those in horticulture?

At Perennial, our mission is to support those working in horticulture, making a difference in their daily lives, including their wellbeing and mental health. We’re here for those who need a bit of guidance, feel stuck, or are facing a big challenge in life, helping each other feel connected to build better lives. 

We believe that your mental health should be considered all year round, not just when you’re struggling, much like how we monitor our physical health daily., Our free health and wellbeing support platform and app are packed full of valuable advice and support on general health, fitness, nutrition and much more. Discover an assortment of recipe ideas, achievable exercise plans, calming meditations, and podcasts for encouragement, helping you to stay inspired, motivated, and hopefully happier, too.

Who you can to talk to about mental health concerns

If you don’t need urgent support but are still concerned about your mental health, your GP is a good place to start: contact your GP. 

These mental health and wellbeing charities can help too:

Mind
CALM
SANE
Mental Health Foundation
Rethink Mental Illness