Gardening: An Overlooked Antidote to Stress
In this article
The Pace of Modern Life
We seem to live in a world that, over time, has picked up both pace and complexity. In pediatrics, we’re seeing more children and teens struggling with anxiety, depression, and sometimes, plain old stress. There are many well-established ways to relax and reset, including meditation, yoga, mindfulness, and prayer. One approach that may be overlooked, yet offers meaningful benefits, is gardening.
The Calming Power of Nature
Spending time in a garden reconnects us with nature and reminds us that we’re part of something larger. It can be difficult to put into words, but there’s often a noticeable sense of calm that settles in once our hands are in the dirt. Gardening has a natural rhythm—pulling weeds, turning soil, trimming plants, and planting seeds—that feels grounding and steady.
Physiological Benefits of Gardening
From a physiological standpoint, gardening is also beneficial. Because it involves gentle physical activity, it can increase levels of serotonin and dopamine—neurotransmitters associated with positive mood—while reducing cortisol, a hormone linked to stress. The result is improved emotional regulation and decreased symptoms of anxiety and depression, likely related to reduced overactivity of the prefrontal cortex.
Physical Benefits of Gardening
There are additional physical benefits as well. Gardening gets us outside into fresh air and, ideally, some sunlight for vitamin D exposure. It engages core muscles along with the arms and legs and provides a low-impact form of exercise that many people find enjoyable enough to return to regularly.
Nature as a Sensory Experience
Nature also stimulates our senses in ways that everyday indoor activities simply don’t. We hear birds in the morning and crickets at night. We notice worms turning the soil and clouds passing overhead. We feel the warmth of the sun on our skin. We smell freshly cut grass and flowers we’ve planted ourselves. These sensory experiences gently pull us into the present moment.
Gardening and Mental Restoration
Beyond the physical benefits, gardening offers important mental restoration. Our brains have a limited capacity for sustained attention. When that capacity is exceeded, we become irritable, stressed, inattentive, and more prone to mistakes. The Attention Restoration Theory suggests that nature is cognitively restorative and can help replenish our mental resources when we’re experiencing attention fatigue (Kaplan, 1995). This aligns with the concept of “effortless attention,” described by researchers at the University of Michigan in the 1980s, which helps explain why activities like gardening feel calming rather than draining.
Benefits for Children
Involving children in gardening allows them to experience these same benefits. Caring for plants gives children a sense of responsibility and encourages them to appreciate the natural world. Studies have shown that children who help grow fruits and vegetables are more likely to eat them. Gardening can also foster a sense of nurturing and decrease excessive self-focus, which may contribute to depressive symptoms. Perhaps most importantly, it teaches patience and delayed gratification—skills that can be especially helpful in managing anxiety.
How to Get Started
So how do you get started? Begin simply. Let your child choose a few plants to grow in small containers or pots in the backyard. Cherry tomatoes or blackberries are often rewarding starter plants. Many nurseries carry seed packets labeled “ideal for children.” If you have a sunny area, consider planting annuals like sunflowers or poppies. Perennials—both sun-loving and shade-loving—offer the yearly excitement of watching plants return, giving children a longer-term sense of continuity and care throughout the growing season.
As spring approaches, it’s a great time to get kids outside and into the garden. The seeds you plant—both literal and figurative—may grow in ways that support their physical health, emotional well-being, and resilience for years to come.
FAQ
Why is gardening good for stress?
Gardening combines gentle movement, sensory engagement, and time in nature—all of which help lower cortisol and improve mood.
Can gardening help children with anxiety?
Yes. Gardening teaches patience, responsibility, and mindfulness, all of which support emotional regulation in children.
Do I need a big yard to start gardening?
No. Many plants grow well in containers, making gardening accessible even in small spaces.
What are good beginner plants for kids?
Cherry tomatoes, sunflowers, blackberries, and child-friendly seed packets from nurseries are great options.
