How gardens and greenery are good for our mental wellbeing

A well-designed garden promotes rest and rejuvenation. Photos: 123rf.com

In urban life, many people grapple with stress. Like elsewhere in the world, Malaysians also suffer from work-related mental health difficulties. Traditional psychiatric treatments exist, but an innovative, nature-centric approach offers an alternative: forest therapy.

Originating from Japan as ‘shinrin-yoku’, forest therapy immerses individuals in verdant, forested surroundings under a purposeful design. It is not just about being in a forest, but also about engaging with nature in a mindful way.

This includes taking in the forest’s atmosphere with all five senses. Engage in slow, mindful walks, deep breathing and even forest bathing (lying down in the forest) to fully immerse oneself in the experience.

The practice is deeply rooted in Japanese culture, reflecting the importance of nature in practices like bonsai and tea ceremonies.

Moreover, scientific research has shown that spending time in a forest can reduce the stress hormone cortisol, lower blood pressure, improve concentration and memory, and boost the immune system. Forest therapy is rapidly gaining global recognition as a public health practice, owing to its evidence-based efficacy, affordability and holistic impact on physical and mental health.

But what about those living in areas where forests are sparse or nonexistent?

One practical and enjoyable solution is to create a healing garden – an oasis of tranquility that can be designed to fit spaces as diverse as expansive yards to compact apartment corners.

Alternatively, the concept of urban forests – areas within cities that are allowed to grow in a more wild and natural way – can serve as larger-scale healing gardens and are an important part of urban planning in many cities around the world.

When constructing a healing garden, it is important to consider who will frequent the garden. Consider users with certain sensitivities, such as to bright lights or potent smells, or those with conditions like Alzheimer’s or Parkinson’s.

You can create healing gardens even in small spaces such as an apartment balcony.

Secondly, the layout of the garden requires thoughtful planning as it can make all the difference. Good lighting is crucial, particularly for night-time use, and privacy should be maintained for individuals or small groups.

An open layout that allows for sun and wind exposure can encourage users to linger, soaking in the benefits of nature.

Lastly, the selection of flora should be performed with caution, such as avoiding plants that might trigger allergies.

The garden should also appeal to all five senses:

1. Sight: Design the space to showcase a variety of shapes, textures and colours to keep it interesting. The gentle sway of vegetation and the feel of a soft breeze can provide healing benefits, even when observed from indoors. Choose a colour palette that influences the desired behaviour – reds and oranges for stimulating activity, blues and greens for inducing relaxation.

2. Sound: Infuse natural sounds into the garden. The soothing rustle of leaves, the soft gurgle of water, the chirping of birds – all can help create a calming atmosphere.

3. Smell: Consider planting fragrant herbs like lavender, basil and citrus plants to stimulate and refresh the senses. Such aromas can also serve as potent memory triggers, facilitating therapeutic reminiscing.

4. Touch: Encourage tactile experiences in the garden. Soft flower petals, rough tree bark and smooth leaves can all provide engaging sensory experiences.5. Taste: Opt for non-toxic plants to ensure the safety of users. While not all plants need to be edible, positioning the garden near a cafeteria can help users enjoy their meals amidst the soothing influence of nature.For those with larger gardens or have access to community gardens, consider the following additions:

l Community involvement: Involve neighbourhood residents in the garden’s creation and maintenance to foster a sense of connection.

l Therapeutic programmes: Conduct mindfulness sessions or therapeutic horticulture programmes to deepen the connection to nature.

l Design elements: Include labyrinth paths or Zen rock gardens for calm and focus.

l Wildlife attraction: Add features like bird feeders or butterfly plants for additional therapeutic benefits.

l Accessibility: Ensure paths, beds and sensory markers are accessible to individuals with disabilities.

l Educational opportunities: Use the garden as a learning environment with interactive information boards about plants.A well-designed healing garden is not just a refuge but a source of strength. It provides an escape from stress and is good for mental and physical health.

Dr Daljit Singh is a senior lecturer at the Dept of Land Management, Faculty of Agriculture, Universiti Putra Malaysia. His field of specialty is in soil quality and watershed management. The views expressed here are entirely the writer’s own.