Can Gardening Significantly Help Your Mental Health?

Biological and Scientific Mechanisms

• Stress Reduction and Cortisol

Gardening has been shown to lower cortisol levels, the body’s primary stress hormone.

A controlled trial in the Netherlands found that 30 minutes of gardening after a stressful task significantly reduced cortisol compared with reading indoors【Van den Berg & Custers, 2011, Journal of Health Psychology】.

• Neurotransmitters and Mood Regulation

Contact with soil may expose individuals to Mycobacterium vaccae, a nonpathogenic bacterium shown in animal models to stimulate serotonin production and reduce depressive behaviors【Lowry et al., 2007, Neuroscience】.

Physical activity involved in gardening increases endorphins and supports dopamine regulation, both linked to improved mood.

• Attention Restoration

The Attention Restoration Theory (ART) suggests that natural environments help the brain recover from mental fatigue.

Gardening involves “soft fascination” (gentle, non-demanding attention), which allows the prefrontal cortex to rest and restore cognitive capacity.

• Physical Health Benefits

Moderate physical activity in gardening improves cardiovascular health, sleep quality, and immune function, all of which indirectly support mental health.

Therapeutic and Psychological Mechanisms

• Sense of Purpose and Mastery

Nurturing plants provides a tangible sense of accomplishment.

Completing gardening tasks activates reward pathways in the brain, reinforcing self-efficacy and resilience—important in depression recovery.

• Mindfulness and Flow

Gardening naturally encourages mindfulness (awareness of the present moment through sensory engagement—sight, smell, touch).

This can induce “flow states,” reducing rumination and anxiety.

• Connection to Nature

Exposure to green spaces is linked to lower risk of anxiety and depression, supported by large population studies (e.g., White et al., 2019, Science Advances).

Biophilia theory posits humans have an innate need to connect with nature, and gardening satisfies this instinct.

• Social Connection

Community gardening offers social interaction, belonging, and collective purpose, all protective against loneliness and isolation.

Social capital from shared gardening activities is associated with improved mental well-being.

• Structured Therapeutic Use (Horticultural Therapy)

Horticultural therapy is an evidence-based practice where gardening is used under structured guidance to address psychiatric, developmental, and rehabilitative needs.

Studies show it reduces depressive symptoms, improves attention in ADHD, and enhances quality of life in dementia patients.

Clinical Applications

Depression & Anxiety: Gardening interventions reduce symptoms and promote positive affect.

Cognitive Disorders: Used in dementia care to enhance memory recall, reduce agitation, and provide sensory stimulation.

Substance Use Recovery: Gardening fosters routine, patience, and self-regulation.

Chronic Illness: Improves mood, self-efficacy, and reduces psychological burden.

✅ Summary:

Gardening benefits mental health by acting on biological systems (cortisol regulation, serotonin and dopamine pathways, brain restoration), while also providing psychological and social benefits (mindfulness, accomplishment, connection, and structured therapy). Together, these mechanisms make gardening a powerful adjunct to both preventative mental wellness and formal psychiatric care.