January is widely recognized as Mental Wellness Month. (1) Instead of making new year’s resolutions that often are difficult to live up to, the idea is to take the pressure off and focus on stress reduction and self-care. This represents a shift towards developing sustainable habits when caring for our minds and bodies.
Sure, it’s only January and many of us are still knee deep in snow and shivering in frigid temperatures, but you can still join a garden club, source community gardens in preparation for spring, grow herbs or flowers in containers indoors and plan for spring gardening while thumbing through seed catalogues. Until the snow melts, engaging with nature in other ways such as a winter hike or mindful walk in the local park can also provide mental and emotional health benefits through nature.
I often noticed how great I felt after a few hours in the garden. Placing my hands in the soil while tucking my precious plants in with a thick layer of mulch. Marveling at the butterflies and hummingbirds frequenting my garden oasis. Watching with fascination as a big fat bumble bee settles in for a nap inside the flowers of my Sharon Rose. Listening to the thrum of hundreds of bees feasting on the Oregano. Noticing the fragrant perfume of my Cherry Tart rose and the musky scent of the earth when digging in a new plant. Sampling a crispy snap pea while watering the vegetable patch. All the senses are engaged. I would come in from my work outside dirty, tired and satisfied knowing I had benefited from plenty of exercise.
Many of us already know that gardening makes us feel joyful and fulfilled. What I didn’t know was how much this wonderful hobby and its health benefits have been extensively studied, researched and documented in journals over several years. A “Systematic Review” and “Meta Analysis” published in the National Library of Medicine in 2024, titled “The impact of gardening on well-being, mental health and quality of life” included 40 such studies. This analysis “reported an overall positive impact of gardening activities on several measures of mental well-being, quality of life and health status.” (2)
Gardening is increasingly being recognized for its therapeutic emotional and mental health benefits. What was originally considered only a leisure activity has proven to be very beneficial to our mind and body. Work in the garden has shown to reduce stress, improve mood and enhance resilience. In a fast paced and technology driven world, gardening offers a quiet refuge for nurturing our mind, body and soul. (2)
One of the most significant mental health benefits of gardening is stress reduction. Being in a natural setting like the garden, activates our relaxation response, is reported to lower cortisol levels and can promote a sense of calm. Gardening when associated with repetitive and non-strenuous tasks such as watering, weeding and planting can encourage mindfulness by keeping ourselves present in the moment. Mindful engagement and staying present helps reduce anxiety and prevent rumination commonly associated with stress-related disorders. (2)
Gardening has also been strongly linked to improved mood and reduced symptoms associated with depression. The combined benefit of exposure to natural light, physical movement and fresh air contributes to the release of endorphins and serotonin. These hormones are associated with emotional regulation and happiness. Studies have found that individuals who garden regularly report higher life satisfaction and lower levels of depressive symptoms compared to non-gardeners. Horticulture therapy is now widely used in clinical and community settings to support people experiencing depression, trauma or chronic illness. (2)
Another important benefit is the sense of purpose and achievement gardening provides. Nurturing plants from seeds, seedlings, bulbs or nursery stock to maturity encourages responsibility, patience and provides a sense of accomplishment. This can be especially beneficial for individuals experiencing low self-esteem or loneliness. Older adults and those recovering from mental health challenges will benefit from the routine and structure of gardening. (2)
Social interaction is an additional psychological benefit of gardening through community gardens and shared green spaces. This activity helps combat isolation and loneliness, which are major risk factors for poor mental health. Solitary gardening can also enhance one's sense of connection to the natural world, which has been shown to improve emotional well-being and resilience (2)
Our love for gardening and how it makes us feel, is well supported by evidence-based research. Our increasing awareness of the importance of mental health makes gardening a simple but effective tool in promoting emotional and mental wellness.
Written by Ann Moolin
References
1. Mental Health America. https://mhanational.org/mha-awareness-calendar-2025/
5. Panțiru, I., Ronaldson, A., Sima, N. et al. The impact of gardening on well-being, mental health, and quality of life: an umbrella review and meta-analysis. Syst Rev13, 45 (2024).https://doi.org/10.1186/s13643-024-02457-9