As an introvert, I’ve always found solace in quiet, solitary activities that give me a sense of calm.
About two years ago, I stumbled upon gardening—not because I thought it would transform my life, but because I needed a hobby that didn’t require too much social interaction.
Little did I know, this simple choice would lead to a deeply therapeutic experience that has become essential to my well-being.
You know that feeling when you’re overwhelmed by the noise and busyness of life?
The act of tending to plants, nurturing them from seeds into thriving greenery, felt like a meditative escape. It was my way of stepping away from the mental clutter of everyday life and immersing myself in something peaceful and grounding.
If you’ve ever felt this way, you know just how important it is to find that special retreat.
For introverts like us, who often feel weighed down by social expectations and chaotic environments, gardening offers a unique escape. It’s not just about growing a pretty garden; it’s about cultivating a space where we can recharge, reflect, and connect with nature.
I am now writing about six benefits of gardening, supported by insights from the renowned book The Nature Fix by Florence Williams.
1. Reduces Stress and Anxiety
Gardening has been scientifically proven to reduce stress and anxiety, something many introverts battle due to overstimulation in everyday life.
Several studies have found that interacting with nature has a calming effect on the nervous system.
One study from the Journal of Health Psychology demonstrated that individuals who spent 30 minutes gardening showed significantly lower cortisol levels,the hormone responsible for stress,compared to those who spent the same amount of time reading indoors.
The group that gardened reported feeling more uplifted and less stressed than those who read, despite reading being considered a calm activity.
Florence Williams, in her book The Nature Fix, explains that exposure to nature stimulates the parasympathetic nervous system.
This system is responsible for relaxing the body, lowering heart rates, and inducing a state of calm. By gardening, you’re directly engaging your body’s built-in relaxation response, making it an ideal activity for introverts seeking solace.
Moreover, a 2020 study published in the journal Frontiers in Psychology found that horticultural therapy, a therapeutic process that uses plants and gardening, can significantly reduce symptoms of anxiety and depression in clinical settings.
The study reviewed over 30 years of evidence and concluded that horticultural therapy is an effective tool for improving mental well-being.
2. Improves Mental Health
There’s a growing body of evidence that supports gardening as a powerful activity for mental health improvement.
One of the most compelling pieces of research comes from a meta-analysis of 22 studies published in Preventive Medicine Reports.
This review found that participants who engaged in gardening activities experienced reductions in depression, anxiety, and stress while also enjoying improved mood and overall psychological well-being.
According to a report from Mental Health America, gardening can help reduce symptoms of depression by encouraging mindfulness. The act of focusing on simple tasks—like watering plants, pruning, or weeding—shifts your attention away from negative thoughts and brings you into the present moment.
This mindful engagement, combined with the sensory experience of being outdoors, contributes to an improved mental state.Even beyond clinical depression, everyday mental health can improve through gardening.
A 2018 study from the UK found that people who gardened regularly reported higher levels of life satisfaction and felt a stronger sense of purpose.
These individuals noted an increase in overall happiness, stating that gardening gave them a fulfilling routine that balanced their work and personal life.
3. Boosts Immune Function
One of the most fascinating aspects of gardening is how it can strengthen your immune system, and it all begins in the soil.
In 2019, a groundbreaking study by the University of Colorado Boulder discovered that Mycobacterium vaccae, a microorganism found in soil, can be inhaled while gardening and boosts the immune system.
The bacteria act as a natural antidepressant by increasing serotonin production, a neurotransmitter linked to mood regulation.
In “The Nature Fix,” Williams emphasizes that regular exposure to natural environments helps reduce inflammation in the body, a common contributor to a weakened immune system.
Gardening provides frequent interaction with nature and helps inoculate the immune system against stress-induced illness.
Additionally, a study by the University of Tokyo explored how spending time in nature, through activities like gardening, can lower blood pressure, reduce inflammation, and improve overall immune responses.
Participants in this study experienced improved immune function after just a few hours spent in nature, showing that the connection between outdoor environments and health is more profound than previously thought.
4. Increases Physical Activity
Gardening might seem like a gentle, relaxing activity, but it’s also an excellent way to meet your daily physical activity goals.
According to the American Journal of Public Health, gardening can burn up to 330 calories per hour, which is comparable to other moderate-intensity exercises like cycling or brisk walking.
A comprehensive study by the Centers for Disease Control and Prevention (CDC) states that gardening qualifies as a moderate-intensity exercise, helping improve cardiovascular health, lower cholesterol levels, and reduce the risk of type 2 diabetes.
Engaging in gardening activities like digging, raking, or carrying soil can also improve muscle strength and flexibility, especially in older adults.
Moreover, research from Harvard Medical School found that people who garden regularly were not only physically healthier but also reported improvements in mental agility.
This dual benefit of physical activity and mental stimulation makes gardening a well-rounded hobby that promotes a healthier lifestyle.
5. Improves Cognitive Function
Gardening isn’t just good for the body; it’s fantastic for the mind.
A study conducted by Harvard University revealed that individuals who engaged in regular gardening showed 36% slower cognitive decline compared to those who didn’t.
Gardening requires mental engagement, whether it’s planning your garden, problem-solving how to keep pests away, or learning new techniques for cultivating plants.
Williams notes that gardening promotes neuroplasticity, which is the brain’s ability to form new connections and neural pathways. This is particularly important for delaying cognitive decline in older adults.
Activities like gardening that involve the senses—sight, smell, touch—are powerful for maintaining cognitive health. You’re not only nurturing plants; you’re nurturing your mind.
In fact, horticultural therapy is now being used in dementia care facilities to help patients maintain cognitive function.
A 2017 study published in the journal Alzheimer’s & Dementia found that participants involved in gardening activities had improved memory recall and better emotional regulation than those who did not participate in similar activities.
6. Promotes Social Connection
While introverts often prefer solitude, it doesn’t mean we don’t crave meaningful social connections.
Gardening offers a balance. If you’re interested in building community without being overwhelmed by large groups, community gardening projects can offer the best of both worlds.
Studies show that individuals who participate in community gardening report stronger social ties and an increased sense of belonging.
A study by the American Community Gardening Association (ACGA) found that participants in community gardens experienced improved mental health, higher self-esteem, and a stronger sense of community connectedness.
In The Nature Fix, Williams points out that communal green spaces, like gardens, help mitigate feelings of loneliness and offer introverts a space to connect with others over shared goals without feeling emotionally drained by too much social interaction.
For many introverts, this type of connection is the perfect way to balance social needs with personal boundaries.
