The healing power of gardens: cultivating wellbeing in tight spaces

The humble garden has long symbolised harmony and happiness—the Garden of the Hesperides in Greek mythology and the biblical Garden of Eden, to the regal Gardens of Versailles, and the modern and vibrant Park Guell—gardens have always served as spaces for wellbeing and for rejuvenation, calming the mind and restoring the body.

But with growing urban populations and increasing density, how can we continue to incorporate and preserve these vital green spaces in our lives for the benefit of our mental health and wellbeing?

We talk to the experts to unearth the benefits of gardening and how these can be incorporated into small urban spaces.

The mental health benefits of green spaces

“Public green spaces provide a different kind of mental health benefit, there’s a connection to the broader community and a shared experience of nature,” says Damien Trinne.

Formerly a Groundsman at England’s prestigious Lords Cricket Ground, Broadgate Estate and Wentworth Golf Club, and now a Mental Health Coach with Australian Unity, Damien is uniquely qualified to discuss the wellbeing benefits of green spaces.

“Spending time in parks, botanical gardens, or community gardens allows us to escape the confines of our homes and connect with a wider environment,” Damien says.

“These spaces often offer opportunities for physical activity, relaxation, and social interaction. They can also be a source of inspiration and creativity, providing a break from the stresses of daily life.”

Damien’s words talk to the concept of “biophilia”—a love of life and things—popularised by biologist Edward Osborne Wilson in the 1980s. Biophilia suggests that humans have an inherent connection to nature and other forms of life. This connection manifests in ways such as feeling a sense of peace or relaxation when surrounded by nature, or seeking natural elements in urban environments, like plants or green spaces.

Research supports this theory, with green spaces and gardening shown to deliver mental health benefits, including reduced anxiety and stress, happier mood, improved focus, better sleep, faster recovery from surgery and an increase in the feeling of peace.

“There's a wealth of scientific evidence supporting the positive impact of nature on mental health,” Damien says.

“The simple act of breathing fresh air, feeling the sun on your skin, and connecting with the natural world can be incredibly grounding.

“For me, stepping into the garden, even for a few minutes, is like hitting a reset button. It clears my mind and allows me to focus on the present moment.”

Gardening as a therapeutic practice

Someone else who has a lifelong connection to gardening is Campbell Place retirement community resident, Liz Soek. Talking to Liz about the importance of gardening, you hear of a family tradition passed down by her parents, a life filled with joy in the garden, and a retirement that is centred around her own green space.

“I'm an outdoor person,” Liz explains. “I've always had a stunning garden all my life—small and large—it's probably the most important thing to me.”

“Now, I spend every day on my little veranda, at least two and a half or three hours most days, it's probably the most important room in my house. I have the balcony doors open, and I just have music coming through and you go into a lovely quiet space.”

“You can be stressed and you walk in and you sit down and within five minutes you hear the birds, the sounds of nature. It's just amazing and people don't realise that it has so many wellbeing benefits, like lowering your blood pressure.”

Damien offers other benefits associated with tending to plants and seeing their growth over time.

“There's something deeply satisfying about nurturing plants and witnessing their growth,” he says.

“From sowing seeds to harvesting fruits and vegetables, each stage offers a sense of accomplishment. The process of tending to plants requires patience, care, and attention, which can be incredibly therapeutic.

“It fosters a sense of responsibility and connection to something larger than ourselves. Seeing a plant thrive under your care can be incredibly rewarding, boosting self-esteem and providing a great sense of achievement.”

Healthy green habits you can adopt

While it’s clear that spending time outdoors, either in your own garden or in a public space, is key to your wellbeing, how can we incorporate this into our busy modern lives?

Damien suggests some easy ways to increase the time we spend outdoors. He recommends people start small and add time outdoors to their daily habits, like having your morning cup of tea in the garden or taking a short walk in a park during your lunch break.

One simple trick is to bring the outside in by growing herbs or vegetables on your balcony or windowsill. This will create a new habit of spending at least a few minutes each day tending to your plants.

“Even small acts, like opening a window to let in fresh air or placing a plant on your desk, can make a difference,” he says.

“For me, every day I try to get into my garden to water, pick veggies or fruit, or even just pull a few weeds. I love the seasonal routine having a garden sets up—Autumn is especially productive at our place, picking olives to cure, figs and grapes to dry, and pumpkins to store for the year ahead.”

On a broader scale this is one of the clear benefits of gardening, fresh herbs and produce can not only reduce your weekly grocery, bill but add an extra sense of connection to the food you cook.

“One of my most rewarding experiences is cooking with my wife using ingredients harvested directly from our garden,” Damien adds.

“The joy of picking fresh tomatoes, herbs, and leafy greens and transforming them into a delicious meal is so rewarding. It's a tangible connection to the food we eat and a celebration of the bounty of nature.”

How to create a garden in small spaces

While the benefits of a garden is clear, often our urban environment makes growing plants in the smallest of spaces—often lacking a natural source of light and water— a challenge. But with the right advice and some tricks of the trade, even the smallest of areas can become a green sanctuary you want to spend time in.

Having moved from a large suburban garden to a small retirement balcony, Liz has some tips for people making use of tight spaces. She encourages you to plan ahead, do research based on the aspect of your balcony or space, and understand what is suited to your climate zone.

“It takes a lot of planning, research, thinking, knowing what direction the garden faces, and knowing what can grow in that position is very important. We use vertical garden walls here, which I've found are absolutely beautiful.”

Some practical tips to make the most of your urban garden or small space include:

• Utilise vertical gardens and wall planters: These can be hung from walls and fences for vertical or staggered plant growth. Succulents, ferns and herbs are best suited.
  
  
• Consider container gardens: Pots and containers offer a flexible, space-efficient and low-maintenance approach. Benefits include improved soil control, easier maintenance, improved drainage and extended growing seasons.
  
  
• Succulents and low maintenance plants: These plants thrive in small spaces and require minimal care. Benefits include low water requirements, minimal maintenance, adaptability, space efficiency and versatility.
  
  
• Multi-use spaces: When gardening in small spaces it helps to integrate your gardening into non-traditional spaces, such as kitchens, windowsills, tables or seating. Combining plants into existing spaces can introduce greenery without needing extra space.
  
  
• Consider tech solutions: Smart gardening devices can help make managing a small garden easier, especially for the time-poor. Automated irrigation systems can be controlled from your phone, self-watering plants reduce the need to water, plant care apps can help with scheduling—some apps even identify plants and offer advice, grow lights ensure your plants get enough light to survive, and smart sensors monitor the soil moisture, temperature and light.

With a bit of advice, know-how, and a dash of enthusiasm, it’s clear that you can create a green sanctuary even in the toughest urban environments. In turn, this can give your overall wellbeing and mental health a sizable boost.

Liz puts it best of all.

“I've created a lovely balcony, but it took time. I've been told that people get pleasure in looking at the garden and the colours. I just couldn't imagine not having it full stop.”