The Healing Power of Getting Your Hands Dirty: Gardening as Self-Care
Life today is busier and more stressful than ever. Between work demands, family obligations, and the constant ping of technology, many of us feel overwhelmed and anxious. Taking time for self-care has never been so important. While practices like meditation and yoga are great, gardening is an often overlooked activity that provides immense mental and physical benefits.
The Science Behind How Gardening Reduces Stress
Many scientific studies have demonstrated that gardening can help lower cortisol (the stress hormone), reduce anxiety, and boost mood. Exactly how does digging in the dirt provide such powerful stress relief?
Lowers Cortisol Levels
Cortisol is the body’s main stress hormone. While essential in small bursts for energy, chronic elevated cortisol causes impaired brain function, high blood pressure, diabetes, and a weakened immune system. Research shows that spending just 30 minutes engaged in garden activities can lower cortisol levels significantly. The hands-on nature provides peaceful focus, producing a relaxed, meditative state.
Balances Brain Chemistry
Exposure to soil bacteria through gardening actually alters brain chemistry by increasing serotonin levels. Serotonin is an essential neurotransmitter that regulates mood, sleep, appetite, and cognitive functions. Higher serotonin leads to decreased anxiety, balanced mood, better focus and more restful sleep.
Promotes Mindfulness
The tasks involved in gardening like planting, weeding, pruning require full focus on the present moment. This mindful focus quiets the inner chatter of worries over the future and regrets over the past that often feed anxiety. Slowing down to tend a garden brings a sense of calm.
Provides Access to Nature
Simply being around plants and getting outside has proven mental health benefits. Nature provides a respite from artificial lights and electronics. Research demonstrates that spending time outdoors, exposed to sunlight and greenery, reduces racing thoughts and nervous system arousal.
Why Gardening is Effective Exercise for Physical Health
Along with lessening stress, regular gardening provides meaningful physical activity. The CDC recommends 2.5 hours of moderate exercise like gardening each week for essential health benefits. Here’s why it works:
Provides a Low-Impact Workout
Gardening involves light to moderate physical activity like digging, raking, weeding and hauling hoses. These tasks get your heart pumping and burn calories, providing all the benefits of exercise. But because it is low-impact, it’s gentle on your joints. The variety of motions builds muscle strength too.
Improves Flexibility
The constant bending, squatting and reaching involved in gardening enhances flexibility over time. Tasks like pruning trees or harvesting vegetables stretch the muscles fully as you move in ways you don’t normally do indoors. Increased flexibility reduces injury risk while making movements easier.
Builds Muscle Tone
Digging holes, raking soil, shoveling compost – gardening requires using all your major muscle groups. The resistance of pushing tools through soil and lifting pots slowly builds muscle tone. Stronger muscles make garden tasks feel effortless over time.
Promotes Vitamin D from Sun
The outdoor time gardening provides allows your body to absorb vitamin D from the sun’s UV rays. Vitamin D is essential for bone health, muscle function, immune support, and blood cell formation. Just 15 minutes per day in the sun ensures you meet your daily vitamin D needs.
Crafting an Optimal Gardening Routine for Self-Care
To fully benefit, aim to spend at least 30 minutes gardening 2-3 times per week. You don’t need an enormous yard or farms-worth of space. Even a few containers on a balcony can provide calm and exercise. Here are some tips for making gardening a sustainable self-care habit:
Set a Consistent Schedule
Choose specific days/times each week to spend in your garden, just as you would schedule exercise or meditation. Make gardening a non-negotiable part of your routine. Consistency is key to lowering stress and anxiety over the long term.
Start Small
Don’t feel pressured to overhaul your entire landscape at once. Start with just a few containers of herbs, vegetables or flowers that you can easily maintain. Expand your garden over time as your skills and sense of wellbeing grow.
Enlist Help From Others
Ask friends, family or neighbors to garden alongside you. Teach kids the basics. Making it a social activity amplifies the mental health benefits. You’re more likely to stick with it when others rely on your gardening time.
Set Attainable Gardening Goals
Goals provide a sense of purpose. Whether it’s successfully growing tomatoes or keeping a flower garden alive for a season, setting and meeting gardening challenges gives a sense of accomplishment.
Use Ergonomic Tools
Using appropriate tools for your height and strength prevents unnecessary strain. Splurge on ergonomically-designed tools that allow you to maintain proper posture and grip. Bonus points if they have padded handles!
Try Mindful Gardening
Some find combining gardening with formal mindfulness or meditation practices helpful. Consciously focus on each sense while gardening – the feel of soil, the smell of flowers, the sound of birds. This trains the mind to stay fully rooted in the present.
Growing a Thriving Garden for Maximum Self-Care Benefits
A struggling garden only adds frustration. With proper care, you can create an oasis that boosts your mental and physical health exponentially. Follow these organic gardening practices:
Test and Amend Your Soil
Healthy plants start with healthy soil. Use a home soil test kit to determine the pH and nutrient levels of your soil. Most plants prefer a slightly acidic pH between 6.0-7.0. Add compost and organic matter yearly to amend the soil.
Select Plants Suited to Your Conditions
Choose plants suited for your hardiness zone, amount of sunlight, and other environmental factors. Select a mix of annuals for quick color and perennials that come back each year. Resist buying plants just because you like them – set them up to thrive in your conditions.
Use Organic Fertilizer Judiciously
While compost and organic matter provide baseline nutrients, most plants need supplementary feeding. Use organic all-purpose fertilizers according to package instructions to give your plants a periodic boost. More is not better when it comes to fertilizing.
Water Deeply and Infrequently
About 1-2 inches of water per week from rainfall or irrigation keeps most gardens happily hydrated. Water thoroughly to encourage deep roots. Let the soil dry slightly between watering. Proper moisture management prevents fungal diseases.
Employ Natural Pest Control Methods
Gardening organically means avoiding toxic pesticides. Control pests with natural predators, traps, barriers, or sprays made with neem oil, essential oils or soap. Maintaining biodiversity discourages pests. Tolerate minor damage rather than nuking everything.
Weed Early and Often
Get ahead of weeds by hand-pulling or hoeing young weeds. Left unchecked, weeds steal water and nutrients from your plants. A thick layer of mulch suppresses weeds before they start. Protect your investment by keeping beds weed-free.
Reaping the Healing Rewards of a Thriving Garden
Still unsure about swapping screen time for garden time? Consider all the evidence demonstrating how gardening powerfully counteracts the stresses of modern life. The science confirms that regularly getting outdoors to nurture plants will enhance your physical and mental health more than an hour at the gym or on the couch.
Make gardening a personal self-care priority instead of another chore. Start small and let the garden grow along with your mood, fitness level, mindfulness and sense of inner calm. Soon you’ll find there’s simply no better therapy than watching your hard work cultivating beautiful, beneficial life from the soil up. The healing powers of plant medicine will fill your heart with hope and health.
So go ahead, embrace your inner gardener. Get those hands dirty and let the magic unfold. What are you waiting for? Your mind, body and soul need you – and your garden – to dig deep and start growing some peace and wellbeing.