Written by: Emmanuel Dubure, MPhil & Kristen DiFilippo, PhD, RDN
Mental health disorders have become prominent in recent decades and are a major health concern in many countries globally. About 970 million people around the world had a mental health disorder in 2019 according to the World Health Organization (World Health Organization, 2022). In the United States over 1 in 5 adults has mental illness and about 41.5% of adults experienced symptoms of anxiety or depression in 2021 (Centers for Disease Control and Prevention, 2024a). Untreated mental health can lead to increased substance abuse and suicide rates in communities. Mental illness can affect relationships, employment and the quality of life of individuals and families (Centers for Disease Control and Prevention, 2024b).
Many studies have shown that exposure to natural environments can have enormous psychological benefits, including reducing depression and anxiety symptoms (Jimenez et al., 2021). Gardening is one such activity that has been recommended as a good way of spending time with nature and deriving many mental health benefits (Soga et al., 2017). Gardening promotes mental health in the following ways:
Helps with depression: There is ample evidence that gardening can enhance mood and reduce depressive symptoms (Ghanbari et al., 2015). Gardening activities including watering, weeding, and getting hands muddy can be satisfying and therapeutic for depression. These activities can increase the release of serotonin, a happy chemical in the brain that is a natural antidepressant and enhances mood (Park et al., 2020).
Reduces stress and anxiety levels: Gardening can be relaxing and helpful in reducing stress and anxiety. Gardening can reduce stress hormones like cortisol and may have a calming effect for people experiencing anxiety symptoms (Van Den Berg & Custers, 2011).
Time with nature: Spending time outdoors to engage in leisure activities can be helpful for our mental health (Ulrich et al., 1991). Gardening allows people to spend time outside getting fresh air, good sunlight, and physical activity. These activities promote overall physical and psychological health and reduce the risk of long-term mental health conditions like dementia (Whear et al., 2014).
Social connection: Social interaction is an important determinant of health. Gardening can be a good way of promoting social interaction by allowing people to spend time outside interacting with neighbors and other connections. Community gardening can bring people together and foster social wellness. Social interaction through gardening can help lower stress, anxiety, and depression by creating a sense of belongingness and community. It can also provide a source of support and resilience in times of difficulties and psychological stress (Koay & Dillon, 2020).
Physical activity: Physical activity has been associated with mental health benefits including a reduction in anxiety and depression as well as an improvement in self-image (Mahindru et al., 2023). Gardening is a great form of physical activity promoting walking, bending, squatting, kneeling, stretching, and other activities that are helpful for a healthy body (Santos et al., 2022).
Gardening is an excellent way of reducing anxiety and depression, as well as promoting the overall health and well-being of the individual. Gardening helps to connect with nature, releasing stress, and reducing the risk of serious mental health decline.
References
Centers for Disease Control and Prevention. (2024a). About Mental Health. https://www.cdc.gov/mentalhealth/learn/index.htm. Accessed December 4, 2024
Centers for Disease Control and Prevention. (2024b). Mental Health. https://www.cdc.gov/healthyyouth/mental-health/index.htm. Accessed December 4, 2024
Ghanbari, S., Jafari, F., Bagheri, N., Neamtolahi, S., Shayanpour, R., & Tesol, M. A. I. (2015). Study of the Effect of Using Purposeful Activity (Gardening) on Depression of Female Resident in Golestan Dormitory of Ahvaz Jundishapur University of Medical Sciences. Jrsr, 2, 8–11.
Jimenez, M. P., DeVille, N. V, Elliott, E. G., Schiff, J. E., Wilt, G. E., Hart, J. E., & James, P. (2021). Associations between Nature Exposure and Health: A Review of the Evidence. International Journal of Environmental Research and Public Health, 18(9). https://doi.org/10.3390/ijerph18094790
Koay, W. I., & Dillon, D. (2020). Community Gardening: Stress, Well-Being, and Resilience Potentials. International Journal of Environmental Research and Public Health, 17(18). https://doi.org/10.3390/ijerph17186740
Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus, 15(1), e33475. https://doi.org/10.7759/cureus.33475
Park, S.-A., Son, S. Y., Lee, A.-Y., Park, H.-G., Lee, W.-L., & Lee, C. H. (2020). Metabolite Profiling Revealed That a Gardening Activity Program Improves Cognitive Ability Correlated with BDNF Levels and Serotonin Metabolism in the Elderly. International Journal of Environmental Research and Public Health, 17(2). https://doi.org/10.3390/ijerph17020541
Santos, M., Moreira, H., Cabral, J. A., Gabriel, R., Teixeira, A., Bastos, R., & Aires, A. (2022). Contribution of Home Gardens to Sustainable Development: Perspectives from A Supported Opinion Essay. International Journal of Environmental Research and Public Health, 19(20). https://doi.org/10.3390/ijerph192013715
Soga, M., Gaston, K. J., & Yamaura, Y. (2017). Gardening is beneficial for health: A meta-analysis. Preventive Medicine Reports, 5, 92–99. https://doi.org/10.1016/j.pmedr.2016.11.007
Ulrich, R. S., Simons, R. F., Losito, B. D., Fiorito, E., Miles, M. A., & Zelson, M. (1991). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology, 11(3), 201–230. https://doi.org/10.1016/S0272-4944(05)80184-7
Van Den Berg, A. E., & Custers, M. H. G. (2011). Gardening promotes neuroendocrine and affective restoration from stress. Journal of Health Psychology, 16(1), 3–11. https://doi.org/10.1177/1359105310365577
Whear, R., Coon, J. T., Bethel, A., Abbott, R., Stein, K., & Garside, R. (2014). What Is the Impact of Using Outdoor Spaces Such as Gardens on the Physical and Mental Well-Being of Those With Dementia? A Systematic Review of Quantitative and Qualitative Evidence. Journal of the American Medical Directors Association, 15(10), 697–705. https://doi.org/10.1016/j.jamda.2014.05.013
World Health Organization. (2022). Mental disorders. https://www.who.int/news-room/fact-sheets/detail/mental-disorders. Accessed December 4, 2024.
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