Cultivating Wellness: How Gardening Nurtures Mental Health
As a psychotherapist, I work with clients using trauma-informed approaches like EMDR, Somatic Experiencing, and mindfulness to address mental health challenges such as anxiety, depression, and post-traumatic stress disorder (PTSD). While these therapies are powerful tools for healing, one of my favorite accessible and transformative complements to our work is gardening. In Bozeman, Montana, where our short growing season and rugged landscapes inspire resilience, gardening offers a unique way to connect with nature, reduce stress, and foster emotional well-being.
The Science of Gardening and Mental Health
Gardening engages both mind and body in ways that align with the therapeutic approaches we use at ACBMT. A 2017 study in Journal of Health Psychology found that gardening reduces cortisol levels, the body’s primary stress hormone, promoting relaxation similar to the effects of Somatic Experiencing (Van Den Berg & Custers, 2017). This biochemical response mirrors the calming techniques we teach clients to regulate their nervous systems. Whether you’re tending a backyard plot or a community garden bed, the act of digging, planting, and nurturing plants can ground you in the present moment.
Gardening also boosts mood through neurochemical changes. A 2020 meta-analysis in Frontiers in Psychology showed that gardening increases serotonin and dopamine, neurotransmitters linked to happiness and motivation, reducing symptoms of depression and anxiety (Soga et al., 2020). At ACBMT, we use mindfulness to help clients stay present, and gardening naturally fosters this state — focusing on the texture of soil or the scent of herbs can be as grounding as a guided meditation. For Bozeman residents, growing native plants like hyssop or yarrow connects us to our local ecosystem, enhancing this emotional uplift.
Stress Reduction: Gardening as a Mindfulness Practice
Chronic stress is a common challenge for our clients at ACBMT, often addressed through Cognitive Behavioral Therapy (CBT) or mindfulness. Gardening offers a natural complement to these interventions. A 2019 study in International Journal of Environmental Research and Public Health found that 30 minutes of gardening significantly lowers stress levels, with participants reporting greater calm and focus (Chalmin-Pui et al., 2019). In Bozeman, where our high-altitude climate demands hardy plants like kale or carrots, the rhythmic tasks of weeding or watering can mirror the repetitive, soothing exercises we use in therapy to regulate stress responses.
Gardening also encourages mindfulness by anchoring attention to sensory experiences. Tending a garden — whether a small patio container or a plot at the Gallatin Valley Food Bank’s community garden — requires focus on the present, diverting attention from intrusive thoughts. A 2018 study in Landscape and Urban Planning noted that gardening promotes “soft fascination,” a concept from attention restoration theory, where natural stimuli gently hold attention, reducing mental fatigue (Ohly et al., 2018). For clients practicing mindfulness at ACBMT, I often suggest pairing gardening tasks with intentional breathing, such as inhaling while planting seeds, to enhance this restorative effect.
Combating Depression and Anxiety: Purpose Through Cultivation
Gardening provides a tangible sense of purpose, as nurturing plants from seed to harvest fosters accomplishment and hope. A 2021 study in Journal of Environmental Psychology found that gardening increases life satisfaction and reduces depressive symptoms, particularly for those with high stress loads (Korpela et al., 2021). In Bozeman, where the growing season is short (May to September), the act of coaxing life from the soil — whether growing tomatoes or wildflowers — can mirror the resilience we cultivate in therapy.
For anxiety, gardening offers a grounding effect. The tactile experience of handling soil or pruning plants can regulate heart rate and breathing, reducing anxiety symptoms, as noted in a 2016 study in Complementary Therapies in Medicine (Clatworthy et al., 2016). This aligns with Somatic Experiencing, where we use physical sensations to calm the nervous system. In Bozeman, clients can garden in their backyards or join community plots, like those at the Montana State University Horticulture Farm, to experience these benefits. For those with anxiety, I recommend starting with low-maintenance herbs like mint or basil, which require minimal effort but provide sensory rewards.
Physical Health Benefits: A Mind-Body Connection
Gardening is not just a mental health tool — it enhances physical well-being, which supports emotional resilience. At ACBMT, we recognize the mind-body connection, and gardening aligns with this holistic approach. A 2020 study in The Lancet Planetary Health found that gardening is associated with lower risks of obesity, cardiovascular disease, and chronic pain, due to its moderate physical activity (Soga et al., 2020). Digging, planting, and weeding in a Bozeman garden — whether at home or a community plot like Story Mill Community Park — provides exercise akin to a brisk walk, boosting endorphins and mood.
Gardening also improves sleep, a critical factor for mental health. A 2017 study in Sleep Health noted that exposure to natural light during gardening regulates circadian rhythms, leading to better sleep quality and reduced depressive symptoms (Blume et al., 2017). In Bozeman, where summer days are long, gardening in the early morning or late afternoon can align sleep cycles with natural light patterns, complementing our therapeutic work to stabilize mood. For clients, I suggest tending gardens during these times to maximize light exposure, especially for those with seasonal affective disorder (SAD).
Social Connection: Building Community Through Gardening
Loneliness is a growing public health concern, linked to increased risks of depression and anxiety (Cacioppo & Cacioppo, 2018). In Bozeman, a community known for its collaborative spirit, gardening fosters social connections. A 2021 study in PLOS ONE found that community gardening increases social bonds and reduces loneliness, as participants share knowledge and produce (Wood et al., 2021). Joining a community garden at Bozeman’s Heart of the Valley or participating in events through the Gallatin Valley Food Bank’s gardening programs can create meaningful interactions, aligning with ACBMT’s goal of supporting healthy relationships.
For clients with social anxiety, gardening offers a low-pressure way to connect. The Bozeman Parents online forums, Bozeman Public Library, and Belgrade Community Library are great platforms to find gardening meetups or seed swaps. These activities provide a shared focus, reducing social pressure, much like the non-judgmental atmosphere we cultivate in therapy. For example, attending a plant sale at the Bozeman Public Library can spark conversations without the intensity of direct social engagement.
Gardening and Trauma Recovery: A Therapeutic Ally
At ACBMT, we specialize in trauma treatment using EMDR and Somatic Experiencing to process traumatic memories and regulate the nervous system. Gardening can enhance these interventions by providing a safe, grounding environment. A 2022 study in Journal of Clinical Psychology found that horticultural therapy, a structured form of gardening, reduces PTSD symptoms by fostering emotional regulation and a sense of control (Johnson et al., 2022). In Bozeman, clients can engage in gardening at home or through programs like the Montana State University Extension Service, which offers workshops on therapeutic gardening.
The repetitive, nurturing tasks of gardening — planting seeds, watering, or pruning — mirror the rhythmic, body-based exercises in Somatic Experiencing. A 2019 study in Frontiers in Psychology noted that gardening reduces hyperarousal in trauma survivors by engaging the parasympathetic nervous system (O’Haire et al., 2019). For clients using EMDR, gardening post-session — perhaps tending a raised bed of lavender — can reinforce processing by providing a soothing, tactile activity. In Bozeman’s climate, hardy perennials like columbine can symbolize resilience, complementing trauma recovery work.
Practical Tips for Gardening in Bozeman
As a psychotherapist, I encourage clients to integrate gardening into their mental health routines, leveraging Bozeman’s unique environment. Here are practical tips tailored to our community:
Start Small: Begin with a container garden on a patio or windowsill, growing easy plants like basil or marigolds. This aligns with mindfulness practices at ACBMT, focusing on sensory details like soil texture.
Join Community Gardens: Participate in plots at Bogert Park or the Gallatin Valley Food Bank. These foster social connection and provide access to gardening resources for beginners.
Choose Hardy Plants: Bozeman’s USDA Zone 4 climate favors cold-tolerant crops like spinach, potatoes, or native wildflowers. These require less maintenance, reducing stress for novice gardeners.
Incorporate Mindfulness: Pair gardening with breathing exercises, such as inhaling while watering plants, to enhance grounding, similar to Somatic Experiencing techniques.
Engage in Winter Gardening: Combat SAD with indoor gardening, like growing herbs on a sunny windowsill or volunteering at MSU’s greenhouse programs, to maintain benefits year-round.
Connect with Local Resources: Attend workshops through the Montana State University Extension Service or join seed swaps to build community and learn sustainable practices.
Challenges and Considerations
Gardening has barriers, including Bozeman’s short growing season and physical demands. Clients with limited mobility or space can use raised beds or vertical gardens, which require less bending. A 2020 study in Environmental Research found that even passive engagement with plants, like viewing a potted plant, reduces stress, offering an alternative for those with physical limitations (Browning et al., 2020). Time constraints can also deter gardening, but starting with low-maintenance plants or joining a community garden with shared responsibilities can help.
Financial barriers, such as the cost of supplies, can be mitigated by accessing Bozeman’s community resources, like seed libraries at the public library or free workshops through the Gallatin Valley Land Trust.
The Broader Impact: Gardening and Community Well-Being
Gardening strengthens Bozeman’s community by fostering environmental stewardship and social cohesion. A 2021 study in Urban Forestry & Urban Greening found that community gardens reduce loneliness and promote collective well-being (Kuo & Sullivan, 2021). Initiatives like the Bozeman Community Garden Network support local food security and connection. By gardening, residents contribute to a culture of wellness that enhances our community’s resilience.
Conclusion: Planting Seeds for Mental Health
As a psychotherapist at ACBMT, I see gardening as a powerful adjunct to our trauma-informed therapies. From reducing stress and combating depression to fostering social connection and supporting trauma recovery, gardening offers a holistic approach to mental health. In Bozeman, our gardens — whether backyard plots, window sill herb pots, or community beds — connect us to the land and each other, mirroring the nurturing relationships we build in therapy. Whether you’re planting seeds in a container or tending a community garden, cultivating plants can cultivate wellness, helping you grow stronger in mind and spirit.
Lindsey Heinemann, LCPC
References
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