Growing Calm: How Gardening Can Nurture Your Wellbeing 

Gardening has long been associated with peace and patience, but its benefits go far beyond planting seeds and pulling weeds. Horticultural therapy—a formal practice that uses gardening as a way to support mental and emotional wellbeing—is rooted in the simple idea that spending time with nature can help us feel more grounded, calm, and connected. 

Horticultural Therapy 

Horticultural therapy involves engaging individuals in gardening activities with the aim of improving physical, mental, and emotional wellbeing. It typically includes tasks such as planting, weeding, harvesting, and garden maintenance. Programmes may be delivered in community gardens, hospitals, rehabilitation centres, or social enterprises, often guided by structured frameworks designed to promote empowerment, mindfulness, and goal setting. 

Sessions often include a combination of group work, personal reflection, and skill development. Participants benefit from structure, fresh air, social interaction, and the sense of achievement that comes from nurturing and producing something tangible. 

Mental Health Benefits 

Research shows that therapeutic gardening can significantly improve overall wellbeing. The EcoMinds project run by Mind UK found that giving people with mental health difficulties the opportunity to be active outdoors saw an increase in overall wellbeing to  70% of its 12,000 participants. Gardening is a perfect opportunity for outdoor activity. 

It naturally aligns with key pillars of mental wellbeing: promoting physical activity, social connection, ongoing learning, awareness of the environment, and acts of giving and contribution. As such, it can be considered a holistic approach to mental health, addressing multiple needs simultaneously. 

Projects based in secure hospitals and urban settings alike have shown gardening initiatives can help participants gain practical skills, reduce anxiety, develop routines, and even find employment or volunteer opportunities. The opportunity to share harvests or skills within a community setting reinforces a sense of belonging and purpose. 

Addressing Addiction 

Gardening’s value in addiction recovery has also been explored. Structured gardening programmes often incorporate elements critical to recovery: boosting self-esteem, encouraging responsibility, and offering a constructive, skill-based alternative to addictive behaviours. 

Participants in addiction recovery settings have responded positively to gardening routines that involve teamwork, skill-building, and reflection. These activities often contribute to a sense of achievement and identity outside of substance use, which is vital for sustainable recovery. 

Gardening provides a non-judgmental, low-pressure environment in which individuals can take on responsibility, observe their progress in a tangible form, and develop healthier coping mechanisms. Over time, this can support a shift from destructive habits toward constructive and self-affirming behaviours. 

Horticultural therapy is not a one-size-fits-all intervention, but it has demonstrated consistent benefits across varied contexts. Its flexibility, inclusivity, and holistic impact make it a valuable tool for improving wellbeing. it offers a safe, engaging, and therapeutic space for individuals to reconnect with themselves and others. When combined with talking therapies, physical activity, and community support, the potential for meaningful change is greatly amplified. 

Getting Your Fingers Green: A Gentle Start 

If you’re feeling inspired to begin your gardening journey, here are five simple steps to help you get started and make the most of this calming, restorative activity: 

1. Start small – A few pots on a windowsill or a corner of your garden is all you need. Begin with easy-to-grow plants like herbs or hardy flowers. 
2. Connect with the space – Take time to observe your environment. Notice the light, the soil, and the rhythm of the seasons. Gardening is as much about observing as doing. 
3. Gather only what you need – There’s no need for expensive tools or elaborate setups. A trowel, some compost, and your attention are enough to begin. 
4. Set achievable goals – Whether it’s keeping one plant alive or growing your own salad leaves, small wins build confidence and motivation. 
5. Keep showing up – Like any relationship, tending a garden takes consistency. With a little patience, you’ll see both your plants—and your wellbeing—begin to flourish. 

Real Roots: Horticultural Therapy in Action 

At The Cardiff Salad Garden, horticultural therapy is integrated with psychotherapeutic support. Sessions follow a supportive rhythm: check-in, harvesting salad, taking on small tasks, and ending with a shared lunch. This routine was developed in response to participants’ needs—many were leaving early to seek food or attend food banks, so the team began cooking meals to create a safe, social moment at the end of each session. Volunteers earn time credits that can be exchanged for inclusive activities, such as heritage tours or bike rides. A donation system allows everyone to contribute what they can, fostering a ‘pay-it-forward’ culture of mutual care. The garden’s evaluation process was designed to be accessible, using seasonal themes, colour and space to make self-reflection easier and more engaging. 

At Grow Cardiff, horticultural therapy is described as a way for people to come together around a shared purpose. Weekly sessions offer routine, outdoor activity, and the chance to grow food and build confidence. Participants are encouraged to bring their own skills to the group, and team members work to match tasks with individual interests and abilities. In one case, a participant dealing with high anxiety found new purpose by contributing their practical skills, which ultimately helped them reconnect with work. The group model allows individuals to support one another, develop life skills and form connections that continue outside the sessions. Regular feedback, including self-scoring before and after each session, helps the team monitor and adapt to participants’ wellbeing needs. 

At Brynawel Rehabilitation Centre, therapeutic horticulture supports individuals recovering from alcohol-related brain injury (ARBD). Repetition, structure and social gardening help improve memory and focus, while reinforcing lessons from talking therapy. For example, a project called ‘Dig Deep’ mirrors emotional processing with physical gardening: just as residents “dig deep” in therapy, they dig into the soil—creating a tangible link between mind and body. The garden also teaches everyday skills like cooking with fresh produce. For many clients, gardening revives positive memories from childhood and helps regulate mood through physical activity. Weekly feedback sheets consistently show a boost in mood and confidence, and long-term outcomes include improved independence, renewed hobbies, and even reunification with family.  

Together, these projects offer a glimpse into the potential of horticultural therapy to nurture wellbeing, reduce isolation, and create space for recovery and growth. 

They’re part of the Postcode Gardener project – an initiative by Friends of the Earth that places community gardening at the heart of local wellbeing and environmental action. The project supports dedicated gardeners working street by street to transform unloved patches into thriving, shared green spaces. These hyper-local growing efforts help to strengthen neighbourhood connections, encourage biodiversity, and create accessible places for people to slow down, reflect, and feel rooted—both in nature and in community.