A Guide to the Mental and Physical Health Benefits of Therapeutic Gardening

Finding solace and a sense of grounding can feel like a constant quest. While various avenues exist for mental and emotional wellbeing, one practice is quietly blossoming as a powerful and accessible tool: therapeutic gardening. Also known as horticulture therapy, its resurgence is rooted not just in personal preference but in a growing body of scientific evidence and a cultural shift towards reconnecting with the natural world.

Far more than just a hobby, engaging with the earth and nurturing life can offer profound benefits, transforming not only one's surroundings but also one's inner landscapes.

What is therapeutic gardening?

At its core, therapeutic gardening is the guided engagement in gardening activities designed to achieve specific therapeutic goals. It's not simply about growing plants: it's about the purposeful interaction with the natural world to promote physical, mental, emotional, and even spiritual healing. This practice is often facilitated by trained horticultural therapists, who design and implement programs tailored to individual or group needs. However, the principles of therapeutic gardening can also be applied in a personal capacity, transforming any garden space into a sanctuary of healing and wellbeing.

The scope of therapeutic gardening is vast and adaptable. It can involve:

• Sensory engagement: Touching soil, smelling blossoms, hearing buzzing bees, and seeing vibrant colors.
• Physical activity: Digging, planting, weeding, watering, and harvesting.
• Cognitive stimulation: Planning, problem-solving, identifying plants, and remembering tasks.
• Emotional expression: Finding joy in growth, releasing stress, and connecting with nature.
• Social interaction: Collaborating with others in community gardens or shared spaces.

Essentially, therapeutic gardening harnesses the inherent restorative power of nature to address a wide range of human needs and challenges.

The benefits of therapeutic gardening

The advantages of engaging in this green therapy are extensive and well-documented. From reducing stress to fostering a sense of purpose, the benefits of therapeutic gardening ripple through every aspect of an individual's wellbeing. This process of cultivating life and seeing it flourish is a powerful reminder of our relationship with the earth, a relationship Wendell Berry explores in his book, The Gift of Good Land. Berry suggests that the land is not ours to own but a loan, a gift with "strings attached." By participating in green therapy, we are not just helping ourselves; we are also fulfilling our role as stewards, honoring the land by actively working with it and caring for it

Mental and emotional fortification

One of the most immediate and impactful benefits is the positive influence on mental and emotional health. The rhythmic and repetitive nature of gardening tasks,—combined with exposure to natural environments, has a profound calming effect, which can reduce stress and anxiety. Studies show that even short periods in a garden can lower cortisol levels, the body's primary stress hormone.

Engaging in the act of gardening can provide a welcome distraction and promote mindfulness, which can help combat feelings of hopelessness and low mood. Witnessing growth, from seed to sprout to bloom, can be incredibly uplifting, and sunlight exposure during outdoor gardening sessions boosts Vitamin D production, which is linked to an improved mood.

Gardening also offers significant cognitive benefits. Planning a garden, remembering watering schedules, and identifying plants all engage cognitive processes—enhancing attention span, problem-solving skills, and memory. Successfully nurturing a plant from infancy to maturity instills a profound sense of achievement, boosting self-esteem and confidence. In an age of constant digital distraction, gardening forces individuals to slow down and reconnect with the natural world, fostering a sense of groundedness and present-moment awareness.

Physical health and vitality

Beyond the mental realm, therapeutic gardening offers substantial physical health advantages. Gardening is a surprisingly effective form of exercise, providing a full-body workout that improves cardiovascular health, strength, flexibility, and endurance. It's a low-impact activity adaptable to various physical capabilities. The fine motor skills required for planting seeds and pruning, along with the gross motor skills involved in digging and raking, contribute to enhanced dexterity and coordination.

Spending time outdoors in the garden provides natural sunlight exposure, which is crucial for Vitamin D production. Vitamin D plays a crucial role in maintaining bone health, supporting immune function, and regulating mood. For individuals with chronic pain, gardening can offer a gentle way to stay active and manage discomfort. 

The focus on the task can divert attention from pain, and improved physical conditioning can reduce overall pain levels. Regular physical activity and exposure to natural light cycles can also significantly improve sleep quality by helping to regulate the body's natural circadian rhythm.

Social connection and community building

While gardening can be a deeply personal endeavor, it also offers immense opportunities for social connection. For individuals who may be isolated due to illness, age, or disability, participating in a community therapy garden or even discussing gardening with neighbors can foster a sense of belonging and reduce feelings of loneliness. 

Group gardening projects require collaboration and communication, enhancing interpersonal skills. Community gardens, in particular, serve as vibrant hubs where people from diverse backgrounds come together, sharing knowledge, resources, and the fruits of their labor, fostering a strong sense of community and mutual support.

How to start therapeutic gardening

Inspired to cultivate your own slice of wellbeing? Here’s a practical guide on how to start a therapeutic garden, whether it’s a small container collection or a dedicated outdoor space.

1. Define goals and needs

Before digging in, individuals should consider what they hope to achieve with their therapy garden. Are they looking to reduce stress, improve physical fitness, enhance cognitive function, connect with nature, or grow their own food? Their goals will inform plant choices, garden design, and the level of engagement they seek.

2. Choose the space wisely

One doesn't need acres of land to create a therapeutic garden. Consider:

• Container gardens: Ideal for small balconies, patios, or indoor spaces. Herbs, small vegetables, and flowers thrive in pots.
• Raised beds: Ideal for accessibility, as they reduce bending and kneeling and offer better soil control.
• Small yard sections: Dedicate a corner of an existing yard to specific therapeutic plants or a sensory garden.
• Community gardens: If space is limited, consider joining a local community garden, which offers the added benefit of social interaction.

Ensure the chosen spot receives adequate sunlight (most plants need at least 6 hours of direct sun).

3. Select plants with a purpose

The plants chosen can significantly enhance the therapeutic experience. Consider:

• Sensory plants: Those that appeal to touch (Lamb's Ear), smell (Lavender, Rosemary), sight (vibrantly colored flowers, interesting foliage), and even sound (ornamental grasses rustling).
• Easy-to-grow plants: For beginners, success breeds confidence. Start with resilient plants like Marigolds, Sunflowers, herbs (such as basil and thyme), or common vegetables (lettuce and radishes).
• Edible plants: Growing one's own food provides a sense of self-sufficiency and the pleasure of fresh, nutritious produce.
• Low-maintenance plants: If time or physical limitations are a concern, consider opting for plants that require minimal care.

4. Design for accessibility and comfort

Consider the physical aspects of the garden to ensure it's a comfortable and accessible space. Ensure pathways are wide enough for wheelchairs or walkers, if needed, and made of stable, non-slip materials. Include comfortable seating areas where one can relax and be present. 

Raised beds and vertical gardens reduce the need for bending, making gardening accessible for individuals with mobility challenges. Invest in ergonomic tools that are comfortable to hold and use, reducing strain.

5. Embrace the process, not just the product

The true benefits of therapeutic gardening lie in the journey, not just the harvest. Be patient, as nature operates on its own timeline. Learn and adapt by researching plants, observing the garden, and learning from experience. Practice mindfulness by engaging all senses – notice the texture of the soil, the scent of the flowers, the warmth of the sun. Celebrate small victories, from a new sprout to a ripe tomato. If interested in a structured approach, consider connecting with a horticultural therapist in the local area.

Your green sanctuary awaits

In a world that often pulls individuals in multiple directions, a therapy garden offers a profound opportunity to reconnect with oneself, with nature, and to experience a deeper sense of wellbeing. Whether you’re looking to alleviate stress, improve physical health, or simply find a peaceful retreat, nurturing life in a garden can be an incredibly powerful and transformative experience.