Introduction
Gardening has been a practice cultivated for millennia, associated with aesthetic beauty and food cultivation. However, its impact on health and well-being goes beyond the simple task of planting and harvesting. Gardening is, in fact, a widely recognized form of therapy for its positive effects on mental, emotional, and even physical health. As modern society has distanced itself from nature, therapeutic gardening has emerged as a valuable field of study and practice, providing tangible benefits to individuals of all ages and health conditions.
This article explores how growing plants can be an effective therapeutic practice that improves psychological, physical, and social well-being. From stress reduction to boosting self-esteem, gardening offers a wide range of benefits that can significantly contribute to quality of life. Through a review of concepts, scientific studies, and personal experiences, we will understand how gardening can be integrated into daily life as a self-care tool.
1. The Concept of Therapeutic Gardening
Therapeutic gardening, also known as horticultural therapy, is the use of plant cultivation as a practice to promote mental, emotional, and physical health. By engaging actively with nature, people can experience a range of beneficial effects, such as reduced anxiety, improved focus, and even relief from symptoms of depression.
History of Therapeutic Gardening
The use of plants and gardens to improve health dates back centuries. For example, in ancient Egypt, gardens were created in temples and palaces for therapeutic and spiritual purposes. However, it wasn’t until the 20th century that gardening began to be formally recognized as a form of therapy. During World War I, soldiers returning with physical and psychological trauma were encouraged to practice gardening as part of their rehabilitation process. Case studies showed that contact with nature helped restore emotional and mental balance, as well as improve the physical health of veterans.
In the following years, horticultural therapy expanded to hospitals, rehabilitation clinics, and other institutions, being applied in a variety of contexts, from treating mental illnesses to rehabilitating patients with physical disabilities.
How Gardening Works as Therapy
Therapeutic gardening works through several pathways. The simple act of planting, caring for, and observing the growth of plants can provide a sense of accomplishment and control—two key elements for mental well-being. In addition, plant care promotes a break from daily worries and immersion in the present moment, a process known as “mindfulness.” Connection with nature helps reduce mental strain, improve focus and clarity, and create a sense of purpose.
2. Psychological Benefits of Gardening
Gardening has the power to improve psychological health in many ways. Below, we detail how growing plants can positively affect mental health:
Reduction of Stress and Anxiety
Studies demonstrate that gardening has a calming effect on both the body and mind. Contact with nature can lower cortisol levels (the stress hormone), promoting a state of relaxation and calm. Simply being outdoors, breathing fresh air, and being surrounded by plants has the power to reduce both mental and muscular tension.
Improvement of Mental Health and Prevention of Illnesses
Gardening has been associated with the reduction of symptoms of depression and anxiety. A study conducted by the University of Kansas revealed that people who garden regularly have lower levels of depression and report a higher overall sense of well-being compared to those who don’t garden. Additionally, engaging in gardening has been shown to improve sleep quality, another important factor for mental health.
Increase in Self-Esteem and Sense of Accomplishment
Caring for plants offers a sense of purpose and achievement. Planting a seed and watching it grow provides gardeners with a feeling of accomplishment that can boost self-esteem. Gardening can also act as a mechanism for overcoming challenges, especially for individuals going through difficult times, offering them a way to manage their emotions and improve their mental health.
3. The Connection Between Nature and Well-Being
The relationship between humans and nature is deep and complex. Various psychological studies suggest that contact with natural environments can promote mental and emotional health in ways that are hard to achieve in urban or indoor spaces.
The Role of Nature in Emotional and Physical Recovery
Research shows that the presence of natural elements, such as plants, trees, and water, positively impacts emotional recovery. The concept of “psychological restoration” suggests that natural environments help restore mental and emotional energy, especially after periods of stress or fatigue.
Contact with nature is also linked to a reduction in blood pressure and a strengthening of the immune system. By reducing stress and anxiety, gardening impacts not only mental health but also physical health.
Biophilia Theory
The theory of biophilia, proposed by biologist Edward O. Wilson, suggests that humans have an innate affinity for natural environments. According to this theory, humans evolved in harmony with nature, and our health and well-being depend, in part, on this connection. Therefore, activities like gardening, which directly connect us with the natural world, are profoundly beneficial to our well-being.
4. Gardening as Therapy for Different Groups
Therapeutic gardening is not exclusive to one age group or health condition. In fact, gardening can be adapted to meet the needs of a wide variety of people, providing unique benefits for each group. Let’s explore how gardening can be applied in different contexts, addressing specific needs and promoting health and well-being.
Gardening in Hospitals and Rehabilitation Clinics
In hospital and rehabilitation settings, gardening has proven to be a valuable practice for the healing process. Many hospitals now feature therapeutic gardens that are used as part of treatment for patients recovering from serious illnesses, surgeries, or long treatments like chemotherapy.
Studies show that gardening can speed up recovery by providing a more tranquil and comfortable environment. It helps reduce pain, improve mood, and offer positive distraction during treatment. In addition, therapeutic gardens provide an outdoor space where patients can connect with nature, which is crucial for improving mental health and reducing anxiety.
One example of this is the “Healing Garden” at the Memorial Sloan Kettering Cancer Center, where cancer patients can grow plants and flowers, providing them with a relaxing environment and a sense of purpose during their treatment.
Benefits for Elderly People and People with Disabilities
Gardening is an especially beneficial activity for the elderly, both physically and emotionally. For many seniors, gardening can help maintain mobility, balance, and muscle strength. Additionally, it helps prevent social isolation by offering a means of interaction and engagement.
In nursing homes, therapeutic gardening has been used to improve residents’ mental health, particularly those dealing with conditions such as dementia and Alzheimer’s. The act of caring for plants helps stimulate memory and cognitive functions, as well as providing a sense of achievement and satisfaction.
Another group benefiting from therapeutic gardening is individuals with disabilities. Many adapted gardening programs are offered for people with limited mobility or sensory impairments. These practices allow people to actively participate in growing plants, with adjustments made to spaces and tools, promoting a sense of inclusion and boosting self-esteem.
Use in Schools and Educational Institutions
Gardening also plays an important role in education, serving as a teaching tool and emotional development practice for children. School gardening programs have shown significant benefits for children’s mental and physical health, promoting learning, responsibility, and teamwork.
Additionally, these programs help children develop a deeper connection with nature, teaching about ecology, sustainability, and plant life cycles. Contact with nature has also been shown to help control hyperactivity and improve focus, especially in children with attention disorders.
Therapeutic Gardens for People with Mental Disorders
In mental health institutions, such as rehabilitation clinics and psychiatric hospitals, therapeutic gardening has been used to assist in the treatment of disorders like depression, anxiety, PTSD, and eating disorders. Interaction with nature provides a form of distraction from negative thought cycles, while also providing a sense of purpose and self-esteem.
Studies show that patients who engage in therapeutic gardening report fewer symptoms of depression and a significant improvement in their overall well-being. In many cases, gardening acts as an occupational therapy, helping patients feel more grounded and capable of managing their emotions in a balanced way.
5. How to Practice Therapeutic Gardening at Home
Although many people associate therapeutic gardening with public gardens or rehabilitation spaces, this practice can easily be integrated into everyday life at home. If you’re interested in using gardening as a tool to improve your well-being, there are several ways to get started.
Tips and Guidelines for Beginners
For beginners, gardening may seem a bit intimidating, but with some guidance, it can become an enjoyable and therapeutic activity. The key is to start small and choose plants that are easy to care for. Many people begin with potted plants, as they are easier to manage than large gardens.
If you live in an apartment, you can opt to grow herbs, succulents, or even ornamental plants in small pots or planters. Choose a location with good sunlight and establish a regular care routine, such as watering the plants, pruning them, and checking their health.
Recommended Plants for Beginners and Therapeutic Purposes
There are several plants that are especially therapeutic and easy to care for. Among the most popular are:
- Lavender: Known for its calming properties, lavender is excellent for reducing stress and promoting relaxation.
- Basil: In addition to being a delicious herb, basil is easy to grow and helps relieve tension.
- Cacti and Succulents: These low-maintenance plants are perfect for beginners and require minimal attention.
- Rosemary: Another aromatic herb with therapeutic benefits, rosemary can enhance memory and focus, and is also useful for alleviating pain.
Creating a Therapeutic Space at Home
If you live in an apartment or don’t have much space for a large garden, it is still possible to create a therapeutic gardening environment. Think of small spaces like balconies, windowsills, or even tables where you can grow plants. Also, create a relaxing atmosphere around your plants with elements such as stones, tree bark, or water fountains.
The important thing is to ensure the space is accessible and that you have time to care for it regularly. Gardening at home can be a wonderful way to slow down and spend quality time with yourself, away from daily distractions.
6. The Impact of Gardening on Physical Health
Although the psychological benefits of gardening are widely recognized, this practice also offers a range of advantages for physical health. Let’s explore how plant cultivation can be a form of exercise and contribute to overall health improvement.
Improvement of Mobility and Motor Coordination
Gardening involves a series of physical movements, such as digging, planting, watering, and pruning. These actions can help improve mobility, increase muscle strength, and promote flexibility. Additionally, gardening can be adapted for people with physical limitations, allowing them to engage in gentle, beneficial physical activities.
Benefits of Sun Exposure and Fresh Air
Gardening is an excellent way to get sun exposure, which allows the body to produce vitamin D, essential for bone health and immune function. Moreover, contact with fresh air and sunlight has a revitalizing effect on the body, helping to regulate the circadian rhythm and improve sleep.
Gardening as a Form of Gentle Physical Exercise
While gardening may not be an intense workout, it provides moderate cardiovascular exercise and can contribute to weight loss and increased physical endurance. Gardening also improves blood circulation and promotes heart health, offering a gentle way to stay active.
7. Case Studies and Scientific Evidence
Therapeutic gardening has been the subject of various scientific studies, which prove its benefits for health. Research conducted in universities and hospitals shows that individuals who practice gardening experience improvements in mental, emotional, and physical health.
A study conducted by Wageningen University in the Netherlands demonstrated that therapeutic gardening can significantly reduce stress and anxiety levels in adults with mental health issues. Other studies point to the effectiveness of gardening in treating people with dementia, helping improve cognition and quality of life.
8. Conclusion
Therapeutic gardening offers a simple, accessible, and effective way to improve health and well-being. By growing plants, whether at home, in hospitals, or in educational environments, individuals can experience significant psychological, emotional, and physical benefits. Gardening connects people with nature and promotes a sense of relaxation, accomplishment, and purpose.
As we’ve seen, the benefits of gardening go beyond the simple act of planting. It is a powerful tool for reducing stress, combating depression, improving physical health, and promoting social inclusion. Gardening can be a simple yet profound practice that promotes health in a holistic way, accessible to all.
Whether as individual or community therapy, gardening offers a path to healing and well-being in a world that is increasingly digital and disconnected from nature. Incorporating it into daily routines can be a powerful way to transform people’s lives, providing a lasting connection with the natural world and with themselves.
