Why Plants Help Reducing Anxiety. Plant-Minduflness And The Best Plants.
I am an anxious person.
I am aware of it, and I am not ashamed of it.
I know, and you should know it too, that there is nothing wrong with being anxious. According to the WHO, anxiety disorders affected 301 million people globally in 2019. You are not alone!
For me, it’s an aspect of myself I’ve learned to accept and deal with over the years, thanks to therapy.
Thankfully, my houseplants help me reduce my anxiety.
You may wonder how.
The answer lies in what I call Plant Mindfulness, which I’ll explain later in the Blog.
If you are like me and suffer from anxiety, you will find this Blog intriguing.
Houseplants are an attractive and cost-effective way to enhance the look of any living space. It is thrilling and rewarding to watch your plants grow and develop.
And that’s not all. Houseplants offer numerous health benefits. In-fact, they can significantly help alleviate anxiety!
Considerable research supports this theory. Houseplants don’t just reduce stress and anxiety; they also clean the air from toxins, improve productivity and creativity, improve sleep, boost our immune system and make us feel happier.
Is it a coincidence that people started filling their homes with plants during the pandemic?
Nope!
During the period of “social distancing”, I wrote a Blog on the Benefits of Houseplants because I personally experienced how grounding it can be to tend to plants. I recommend reading it to learn more.
Before delving into the actual reasons why and how houseplants reduce anxiety, how Plant-Mindfulness can calm your mind, and what are the best anxiety reducing plants, I want to be transparent and clear. I am not a certified professional therapist, nor I am a certified professional horticulturist. This Blog is based on my personal experience with years of anxiety and plants, as well as a ton of research.
why and how houseplants reduce anxiety
Let’s start by clarifying that anxiety is different from stress.
They are not the same thing.
I want to emphasize the distinction between the two because they are often used interchangeably.
Stress is a response to an external cause, and it generally subsides when the situation is resolved.
Anxiety is a personal specific reaction to stress. It has an internal origin and generally persists even after a concern has passed.
The focus of this Blog is on how plants can have a positive impact on people with anxiety.
After reading several research papers on the interactions between humans and plants, I was able to extract and summarize how do plants can actually reduce anxiety;
- Being around plants reduces cortisol levels in our body, which is the main stress hormone.
- Exposure to natural elements, such as plants, can decrease heart rate and diastolic blood pressure, as well as reduce anxiety and depression, while increasing focus and attention.
- Nature boosts endorphin levels and dopamine production, promoting happiness.
- The soil in plants is particularly important as it contains bacteria called Mycobacterium Vaccae. These bacteria are responsible for releasing cytokines, proteins that lead the brain to produce more serotonin, a chemical that plays a key role in improving our mood and reducing anxiety. Interestingly, the Mycobacterium Vaccae, has been nicknamed “outdorphines” because of the rush we experience when we are exposed to the outdoors and nature.
- The scent of phytoncides, which are anti-microbial volatile organic compounds produces by plants, can lower our stress hormones, easing depression and anxiety. Phytoncides are produced by indoor plants as well!
I am sure there is more research out there, but these seems to be the most common and consistent findings.
If you are a skeptic like me, here are the research studies specific to indoor plants and soil in relation to anxiety;
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other plants benefits
It is documented, and I’ve seen it myself over and over again, that exposure to nature, whether it’s a park, a forest, a garden, or even indoor plants, can tremendously improve mood, encourage physical activity and positive behaviour, while decreasing anxiety and stress, as well as reducing aggression.
I can think of many instances in which exposure to nature helped me feel better, both physically and mentally.
For me, anxiety can be both a mental and physical experience that starts in my mind and can, if the cause of my concerns is one of my “big triggers”, become physical discomfort and pain.
I specifically remember my office retreat in California. At the time, I didn’t know my stomach issues were caused by anxiety. I just felt sad being away from my kids, and I had a massive stomachache. Despite the discomfort, I pushed myself to go visit the Muir Woods. The moment I stepped out of the car, smelled the trees, and saw the majestic redwoods, all of my pains and fears were wiped away. We spent three hours wandering around the woods, and I only felt peace and comfort for the entire time I was immersed in the forest. Forest bathing is real! This is why I believe in Plant-Mindfulness.
Plants can do more for us than just alleviating our anxiety.
PLANTS CAN AID HEALING AND SPEED-UP RECOVERY
Plants can have therapeutic effects and assist patients in recovering faster from illness or surgery. I personally experienced these benefits of plants after undergoing surgery a few months ago, which led me to write a Blog titled How Plants Helped Me Recover From Painful Surgery.
Studies such as “Horticultural therapy in a psychiatric in-patient setting” and “Therapeutic Influences of plants in Hospital Rooms on Surgical Recovery” demonstrate how plants can be beneficial for humans healing and recovering.
I had plenty of plants to look at while recovering at home after surgery. Gifting a plant to friends and family recovering from illness or surgery is a great idea!
PLANTS CAN HELP US INCREASE OUR FOCUS
This research study essentially encourages you to place as many plants as you like in your kids’ rooms! “Real Foliage Plants as Visual Stimuli to Improve Concentration and Attention in Elementary Students”
PLANTS CAN INCREASE HAPPINESS AND SELF-ESTEEM
A great aspect of working on reducing anxiety is that your happiness and self-esteem improve with time. Plants also play a role in this.
“The effect of Indoor Plants on Human Comfort” and “Examining Group Walk in Nature and Multiple Aspects of Well-Being: A Large-Scale Study”
I am at my best when “forest-bathing”, or nature walking.
PLANTS CAN IMPROVE OUR PRODUCTIVITY
I am thrilled to share that, for you all plant lovers out there, studies have demonstrated that incorporating plants into your workspace can significantly enhance productivity.
So, go ahead and decorate your workspace with plants!
“Interior Plants May Improve Worker Productivity and Reduce Stress in a Windowless Environment” and “Why We need More Nature at Work: Effects of Natural Elements and Sunlight on Employee Mental Health and Work Attitudes”.
I surrounded my desk in my home office with plants to improve the air quality, productivity, and creativity, but mostly to feel grounded!
what is plant mindfulness
Before I discuss Plant Mindfulness and its benefits, I would like to clarify that mindfulness is different from meditation.
Just as the words anxiety and stress are often used interchangeably, mindfulness and meditation are frequently confused as being the same practice. But they are not!
Mindfulness involves being aware of our surroundings and how our body feels. It is an innate quality within us.
Meditation, on the other hand, is a formal practice aimed at altering or improving an individual’s state of mind. This is something that requires practice.
Mindfulness is associated with several health benefits, such as improved self-esteem and self-acceptance.
This is why many therapists focus on cultivating mindfulness with their clients. However, not all clients are open to meditation, as it demands time and discipline to practice and achieve success.
Engaging in activities that involve your hands is one of the most effective mindfulness practices. Working with your hands allows your mind to shift its focus from the worries or fears at hand to the mindful task you are performing.
Some people find solace in baking sourdough bread to alleviate anxiety, while others knit, crochet, or engage in crafting.
Personally, I have a passion for plants, so I choose to work with them. This is where Plant Mindfulness comes into play.
So, what is Plant Mindfulness?
Plant Mindfulness is the act of caring for plants as a form of mindfulness practice.
Caring for plants brings you to the “here and now” when you truly pay attention to what you are doing.
There are many aspects of plant care, whether it’s in your garden or with your indoor plants, that can become mindful practices. I’ve personally experienced these practices with remarkable results.
MY EXPERIENCE WITH PLANT-MINDFULNESS PRACTICES
Anxiety for me is like a roller coaster; it’s somewhat predictable when there are triggers but it can also be unpredictable and it has a lot of ups and downs.
I always seem to find peace of mind when I am in contact with plants.
If I am at home, I work with my indoor plants or garden. If I am away from home, I’ll go out for a walk in nature. It always helps to calm my anxiety.
I’ve called these moments of mindfulness with plants Plant Mindfulness.
I have many personal Plant Mindfulness examples.
Just last week I was having a rough day. One of those “catastrophizing” everything days.
You know when you are so caught up in your thoughts you can’t really see the big picture, and tend to focus on the one thing you are preoccupied with? That was me.
So, I decided to clean one of my Monstera plants leaves.
I started polishing one leaf after another, until I started noticing more things around me, other than the one single leaf I was cleaning! Suddenly, I lifted my head up and looked at the plant at its entirety.
And I couldn’t believe my eyes!!
“Is that a fenestrated leaf with two inside holes I am looking at???”
“Wow!! That is my first! And it’s so beautiful!”
And just like that, I went from cranky and anxious to happy and proud! My self-esteem was restored and I felt capable of achieving great things.
I would have never noticed that leaf, or the reward for my hard work if I kept listening to my mind monologue and kept focusing on the issue at hand rather than starting to work with my hands to shift my mind to a more present scenario!
I find that even the simple practice of misting plants after my kids leave the house in the morning, helps me reset and ground myself from the one-hour gong-show to get ready for school!
Watering my 100+ plants always calms me down when I have to get everybody ready to go to the lake.
Walking in nature always helps me shift my brain from to do lists, to dreaming of all the wonderful things that can be done in life.
Polishing Monstera leaves. I tag the leaves I cleaned so I don’t miss any.
WHAT INDOOR PLANT IS GOOD FOR ANXIETY?
If you ask me what indoor plant is good for anxiety, my immediate answer is; any low maintenance plant that anyone can keep alive!
Meaning and symbolism aside, I recommend you shy away from plants that require a tropical climate to thrive and a very green thumb!
Watching a plant wilting its leaves and decaying can only add more stress and anxiety to your day, and that totally defeats the purpose of plant therapy!
Having said that, there are a few things to keep in mind when picking the right plants to soothe one’s anxiety.
There isn’t one plant that fits all. After all, anxiety is a personal journey. We are all different in our own unique ways. As such, different aspects of plants, like their appearance, smell, or feel, affect us in different ways.
We may want to choose a plant purely by listening to our instincts.
Or, perhaps we are more interested in the specific plant’s meaning and symbolism.
Maybe we love their fragrance or the colour of their blooms!
I’ve curated a list of 10 plants for anxiety based on my personal experience.
I love some of these plants because I respond really well to aromatherapy.
Others make me happy because they grow beautifully, requiring very little attention.
Others, on the other hand give me satisfaction because they do require more attention. And it is this care and attention that I’ve incorporated into my Plant-Mindfulness practice.
PEACE LILY
The Peace Lily is a beautiful tropical plant filled with symbolism.
Its white specialized leaf, resembling a white flag, is a symbol of peace and hope in itself, bringing peace and tranquillity to any space.
This plant is an excellent air purifier that helps clean its surrounding air from benzene, carbon monoxide, formaldehyde, xylene and trichloroethylene.
DEVIL'S IVY
Most commonly known as Pothos, this beautiful and extremely low maintenance trailing plant can thrive in a pot of soil or even grow in water!
It’s incredibly easy to propagate from cuttings, giving you plenty of new plants to share with friends and family.
Watching this plant grow gives you a lot of joy and satisfaction!
Being able to propagate it, makes the experience even more rewarding!
SNAKE PLANT
The Snake Plant is one of the easiest plants you can grow. It also happens to be very low-maintenance, so you won’t be disappointed by a decaying plant!
Snake Plants come in various sizes, colours and varieties.
You can choose a tall one for a dark corner, or a small one to brighten up your workspace!
ALOE VERA
The Aloe Vera is the quintessential caring plant.
Not only is it an easy succulent to grow indoors; it can also provide care for you!
Aloe Veras are renowned for their natural benefits! Its gel is commonly used to treat minor skin burns.
You can place it on your kitchen windowsill as it thrives in plenty of bright light, and you can take advantage of its soothing gel when you get burned while cooking!
MONSTERA deliciosa
The Monstera is my favourite plant to practice Plant Mindfulness.
It is a gorgeous and easy to care for tropical plant that, once reaches a certain size, requires more TLC.
I spend a lot of time cleaning its leaves as it grounds me.
I also enjoy training its stems on support poles and braiding together the aerial roots growing from the stems.
Propagating Monstera cuttings is very easy and rewarding as well.
JASMINE
I love Jasmine Plants mostly for their fragrance.
Jasmine fragrance brings me back to my childhood and the country where I was born.
It has the power to change my mood. In fact, Jamine’s fragrance contains a chemical called gamma-Aminobutyric Acid that can help ward off stress and anxiety.
Since this plant is not suitable as an outdoor option for every climate, you may want to consider finding a small, potted species of Jasmine.
Photo Credit: Canva
WAX PLANT
The Wax Plant, also known as Porcelain Flower, has many beneficial attributes!
It’s a beautiful, non-toxic trailing succulent-like plant.
It is extremely easy to grow and propagate.
With time and patience it will reward you with gorgeous flowers that resemble porcelain.
orchid
Orchids are not just stunning plants and flowers; they are rich with symbolism.
These epiphytes promote serenity and love, and they are believed to enhance relationships.
Orchids are also considered a symbol of strength.
Personally, I often find myself mesmerized by the beauty of their blooms.
If properly cared for, they can bloom up to three times a year.
It is always a great joy and a rewarding experience when new flowers are in bloom.
english ivy
English Ivy is most commonly grown outdoors; however, it is a dainty and decorative trailing plant to grow indoors and is relatively easy to care for.
It’s a plant that can boost your creativity, as you can arrange its trailing stems on decorative trellises or let them trail from tasteful wall hangers.
Its spiked leaves represent protection against negativity.
English Ivy is also an excellent air purifying plant that helps clean the surrounding air from benzene and formaldehyde.
rosemary
Rosemary is a great herb to grow indoors year round.
By just smelling Rosemary you can rapidly reduce your cortisone levels, thus lowering anxiety!
You can keep a cute pot with Rosemary on your kitchen windowsill. This way, you can enjoy its fragrance regularly and even pinch a stem or two for your own cooking!
Photo Credit: Volkan Kacmaz on Unsplash
important conclusions
Every time anxiety creeps back into my life, I feel disappointed because I truly believe that thanks to therapy I’ve come a long way. However, my therapist always reminds me that anxiety is not something I will get rid of. It is a part of me I will learn to accept more and cope with, given time and practice.
For the time being, I feel like practicing Plant Mindfulness and all the work I have been doing with my therapist have helped me tremendously.
If you struggle with anxiety, consider seeking help from a registered professional therapist first. They will be able to provide the help and support you need.
Before introducing new plants into your home, you also need to consider potential allergies and your pets.
If you have pets, it’s important to be aware of the plants you bring into your home.
You may have a curious puppy that, like mine, enjoys chewing everything! Some plants are non-toxic and safe for pets!
I hope this Blog was helpful, and that you were able to relate to my anxiety issues.
Most importantly, I hope that I intrigued you and that you can trust my word to give Plant Mindfulness a try.
You can always email me to ask any questions related to plants and my experience with anxiety!
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