Healing Through Gardening - Seasonal Affective Disorder
Thirty days have passed since the first day of spring 2024, and the sun is finally starting to feel warm again. The days are becoming longer, the grass is becoming greener, and the trees are once again growing leaves. For many individuals, seasonal affective disorder is beginning to lift once more. This article explores the benefits of outdoor gardening and its connection to mental health.
The Sun
Seasonal affective disorder is a type of depression that is triggered by changes in seasons and usually occurs during the fall and winter months. The reduced daylight hours leave our body with less serotonin and a harder time battling feelings such as sadness, hopelessness, and fatigue. By adding just 5-15 minutes a day of direct sunlight exposure on your arms and face, your body has the ability to boost serotonin levels to reduce anxiety, depression, and aid in stress management. The production increase in Vitamin D also assists in bone health, skin health, and many other healing aspects of the body.
Why Dirt?
While the sun is healing, the earth between our fingers is providing a whole new gym membership we never knew existed. Digging, raking, and toiling in the garden provide an extensive body workout that restores dexterity and strength. Gardening has been used in many settings to boost overall health and mood, including hospitals, prisons, and rehabilitation centers. A study conducted in Japan even found that simply observing nature and plants reduced participants' stress, fear, anger, sadness, blood pressure, pulse rate, and muscle tension.
Let it Flow!
Ancient methods have used gardening and nature to heal. In Hinduism and Buddhism, the chakra system became a healing tool to help individuals unlock their energy channels and heal their physical body as well as the mind and emotions. The root chakra is the first energy center located at the base of your spine. This chakra is your foundation and connection to your physical body and is responsible for your sense of security and stability as well as helping to keep you feeling grounded and able to withstand challenges. By sticking your hands in the dirt, you are connecting yourself to the Earth and opening that root chakra. This time in the garden also allows peace and space for meditation with movement that can also help release stress and unblock that flow of energy.
Feel the Social Benefits
Gardening does not have to be a solo activity if you do not want it to be. Many areas offer community gardens or garden clubs where you can meet others, learn, and connect. You can also invite family and friends to come together to work on creating green spaces. This social benefit also helps to reduce feelings of isolation. As individuals reduce isolation and strengthen social connections and support, depression, poor sleep quality, and cognitive decline reduces as well.
What if I do not have a yard?
Even if you do not have a yard, gardening can still be an option for you! Gather planter boxes or pots, rent a plot at the community garden, or volunteer at a hospital or nursing home to help with beautification. Working with dirt and seeds in your kitchen provides many benefits that an Earth-bound plot can. In Montana, many plants may need to weather the winters safely inside depending on their heartiness and zone rating. Pots also offer the creative aspects of decorating and designing your own layout and artistic flair as well.
Where do I begin?
Here are some simple tips to get started:
1. Start small- Rome wasn’t built in a day is the same for gardening: you can’t start a farm in a day! Know how much you can handle. A single potted plant is a lot easier than trying to dig, till, and create a whole vegetable garden. Remember this is for self-care, not to be added stress to your day.
2. Pick your space- do you have a garden space, or do you need to start with that single potted plant? Raised garden beds are also a great option for an outdoor space that doesn’t require digging or large grassy areas. If you have mobility concerns, you may want to look at what can be raised to a comfortable height for you. Indoor options might consist of window plots or hanging plants as well. Just make sure you have access to sunlight!
3. Pick your plant- do want to grow herbs or vegetables? Flowers or houseplants? Will it need to be moved indoors when it gets cold? There are a lot of options for first-time planters, so a little research might be needed before diving into the dirt. Knowing your plants’ zone or difficulty level is important too.
4. Give it a try! - no one is an expert at first, so remember it is ok if you over water your cactus or if all the leaves fall off your fern. The benefits of gardening happen through the process, not from instant success.
Starting a self-care activity should feel positive, even when it is physically or mentally challenging. Not every outlet will work for everyone. So, if you are feeling more stress than enjoyment, it may be time to explore a new self-care experience or modify your garden to receive the benefits once more.
This article is written by:
Audrey Blake, Pre-Licensed Clinical Professional Counselor
Supervised by: Lital Diament, MA LMFT #56973