5 Ways in Which Gardening Helps Reduce Stress

By: María Esther Vives

Life can be hectic for many of us. This is true whether you have children or not, have a career outside the home, or both. Perhaps you are a caretaker or have gone through a particular hurtful event. Maybe you are grieving… Stress is a reality that can easily wreck our body, spirit, and relationships if left unchecked. Gardening can help you reduce that stress.

Gardening brings peace.

We are all too familiar with the negative effects of stress. A simple online search will reveal thousands of articles discussing the physical and emotional toll that stress takes on women. But engaging in some form of gardening pastime can help bring peace and healing into your life.

Ask any seasoned gardener… they will tell you that aside from getting fresh vegetables, fruits, and flowers, gardening brings them peace, energy, and a sense of accomplishment that sometimes they do not get during their daytime jobs.

Gardening is easy.

Contrary to common belief, you do not need a farm or even a yard to garden. Two or three raised beds in your yard (which require a minimum amount of maintenance) is enough to start a home garden. You can also grow a garden on pots in a sunny walkway or terrace in your home. A few pots on a windowsill or balcony in your apartment can also do the trick. If you prefer, you can garden on somebody else’s yard or volunteer at a community garden (more about that below). The point is to make it as easy, accessible, and as pleasurable as possible in order to obtain the mental health benefits we seek and need.

A closer look at how gardening helps reduce stress.

1. Mood Booster. Gardening helps reduces stress by improving your mood. When you go outside or stand by your windowsill, the sunshine will automatically lift your spirits, especially if you have been working indoors all day. Those who suffer from Seasonal Affective Disorder know this all too well. Sunlight also helps the body produce vitamin D which the body needs to stay healthy and strong. In the winter, you can add a grow light to your indoor garden.
2. Nature Connection. Take a deep breath and use all of your senses to connect to nature: see the vivid colors on plants, and spot critters you don’t see regularly; hear the birds and the breeze; touch all the different textures around the garden; smell the air, your herbs, and flowers; and taste the fruits of your labor as you sample while you work. Disconnect from all electronics devices (if work allows) and try to be as present in the moment as possible. Set a timer if that helps. Try to leave behind your worries about what you have to do later. You may want to try to walk barefoot, meditate or pray as you tend to your plants. Let the birds and the wind be the music.
3. Improved Nutrition. Whether you just have a herb kitchen windowsill garden or a few garden beds outside, having something fresh to eat is the best way to bring the concentrated nutritional goodness your body wants and needs for optimal health. Fresh herbs, vegetables, and fruits… Plant just enough for you and your family. You’ll quickly realize that just two or three tomato plants, for example, are probably enough. Sprouting in jars is also an option!
4. Creativity. Add a landscaping touch to your outdoor garden or decorating elements to your indoor garden area. Think of it as a sanctuary and let your imagination take it from there! Plant flowers, add pretty rocks, inspirational messages, etc… Create a pretty, low maintenance space that invites you to come back. Beautiful spaces are stress relievers as long as they are manageable.
5. Physical Activity. You might not even notice it but gardening can be a workout. It can improve mobility because you will be reaching, pulling, and squatting.  Your strength will improve as you carry things and move around your garden. You will burn a lot of calories and the rush of endorphins will boost your mood, which ties perfectly to benefit number one.

Visit the American Institute of Stress for more benefits of gardening. https://www.stress.org/garden-reduce-stress.

Make it social.

If you rather not be alone in this endeavor, go ahead and plant something with a friend or with family. Whether or not you chose to be alone or accompanied, please always remember to have a positive attitude. In other words, your time gardening is not the right time to vent, gossip, and complain about how horrible things are at work or in your life. It is instead the perfect time to think of the good things you have accomplished and how you are going to make things better. It is a time to heal and recharge. Start small and work your way to something attainable. That way you will feel successful and empowered to do more until you reach a balance.

In sum… gardening can help reduce stress.

It also has the potential to transform your life and the life of those around you. You will be more relaxed, less stressed and everyone will surely benefit from that. Remember that if you cannot have a garden or do not have a suitable place indoors, you can volunteer in somebody else’s garden or a nearby community garden or school garden. You could go for a few minutes and help with things as simple as watering and pruning or you can set aside a longer period of time to help with preparing the soil, weeding, planting, harvesting, etc… Reach out to them and participate. Be a part of the change as you grow and heal.