A Guide for Expats

We’d like to introduce you to your next hobby: gardening. It might sound random, but it makes sense if you consider the well-known benefits to spending time in nature. Even if you live in a city, many people succesfully cultivate a small garden - for example, on balconies or in community gardens - and it can even be a good way to grow plants that remind you of home. But what else does this hobby offer?

Studies have shown that even short sessions in the garden can reduce stress, anxiety, and feelings of depression. Whether tending to flowers or cultivating vegetables, gardening offers a therapeutic experience that nurtures both the mind and body - but here’s what else it offers.

Connection to Nature and Mindfulness

Spending time in nature has profound psychological benefits. Gardening, often called a form of “green therapy,” allows you to be fully present, encouraging mindfulness through simple tasks like planting, weeding, and watering. This immersion helps reduce rumination, or repetitive negative thinking, and promotes a state of calm as you focus on nurturing plants rather than daily stresses. Additionally, research has found that this connection to green spaces lowers stress and improves overall life satisfaction.

Physical Activity for Stress Relief

Gardening provides a low-impact form of exercise that engages the whole body without the pressures associated with structured workouts. From digging to raking, the physical movements improve muscle tone and cardiovascular health, which are known to reduce stress levels. The repetitive actions, like weeding, can also be meditative, helping to induce a ‘flow state’ similar to yoga or other mindful practices, where the focus is on the task, bringing calm and clarity.

Enhanced Mood Through Soil Exposure

A unique aspect of gardening is its impact on mood due to exposure to soil bacteria like Mycobacterium vaccae. Research has found that these microorganisms can stimulate serotonin production, which regulates mood and reduces anxiety. Gardening in soil, therefore, provides natural antidepressant effects, enhancing feelings of well-being and happiness. This connection to the earth has even been likened to “forest bathing,” where immersion in green, natural environments provides mental and physical relaxation.

Social Interaction and Community Building

For those who garden in shared or community spaces, the activity fosters social connections, which are vital for mental health. Community gardening can help alleviate feelings of isolation and loneliness by offering a shared purpose and a chance to form friendships. Social interaction through gardening has been shown to increase resilience, reduce anxiety, and provide a support network, particularly valuable for individuals facing mental health challenges or adjusting to life transitions.

Sense of Accomplishment and Self-Efficacy

Gardening allows for both immediate satisfaction and longer-term achievements as plants grow and bloom over time. This process instills a sense of purpose, pride, and self-efficacy, as gardeners watch the results of their effort flourish. The nurturing role involved in gardening provides a boost in self-esteem and can even help individuals struggling with depression by reinforcing their ability to create and care for something.

Gardening offers more than just a beautiful green space—it’s a multi-faceted activity with significant mental health benefits. From mindfulness and physical activity to social interaction and a sense of achievement, gardening can play a crucial role in mental well-being. Whether you’re a beginner or a seasoned gardener, cultivating a garden is a rewarding way to nurture both plants and peace of mind.