Designing Gardens for Anxiety: An Actionable, Science-Backed Guide. It All Starts with a Seat

A client once told me something that surprised me. They said: "I don’t go into my garden anymore because it makes me feel overwhelmed."

I thought - this is the opposite effect our gardens should and can have on us (I'm walking proof) - in this series we're going to give you low cost ideas to walk you through how to transform your space to maximise the benefits for your mental health.

Anxiety is one of the most common mental health issues worldwide, and while therapy and medication are essential for many, research increasingly shows that nature can play a powerful complementary role. Gardens, when thoughtfully designed, can become safe, calming spaces that actively soothe an anxious mind. Here’s a practical, science-backed guide to transform your garden into a personal anxiety-reducing sanctuary.

Step 1: Audit Your Current Space — Where Does Stress Live?

Most garden's don't look like Chelsea Show Gardens (in fact Chelsea Show Gardens are near impossible in a normal garden as they require all your plants to be at their best at exactly the same time - end of May) - the important thing is to make a start no matter how small that start is

Start by walking through your garden slowly. Notice how each part makes you feel. Are there areas that feel cluttered, chaotic, or harsh? Do you have spaces that make you want to avoid them?

According to Roger Ulrich's pioneering 1984 study on stress recovery, exposure to natural, softly structured environments can lower cortisol levels and reduce stress. Hard edges, noise, and disorder, on the other hand, can heighten anxiety.

Action:

• Write down three spots that feel overwhelming or underused.

• List one small change you could make to simplify or soften each: removing a broken pot, trimming back overgrowth, or clearing a visual line of sight.

Step 2: The Power of a Chair: Create a Quiet Corner for Retreat

Anxiety often comes with a need for psychological refuge. Environmental psychology research shows that enclosed, human-scale spaces can create feelings of safety and containment, reducing hypervigilance.

Action:

• Identify the perfect spot in your garden for your garden chair to go - and put your chair there. It could be in the sun or shade, in a corner or at the far end of your garden. It just needs to be somewhere that could become your retreat space.

• Put your chair there - don't worry about what's in the way - everything can be moved. The most important part is that it's the place in your garden that works best for you. Whether it gets the most sun or has the best view or is tucked away and private. This is the spot from which your garden will revolve around

• Sit in your chair and start re-audit your space. Make a note of anything that causes you stress or anxiety and clear them

• Add a physical boundary: a trellis, screen, or row of shrubs around or next to your chair. Essentially make sure it's not completely exposed and you can sit with your eyes closed without fear of intrusion

  
  

Step 3: Choose Plants That Calm the Nervous System

Specific plants have been shown to actively reduce markers of anxiety. Studies on aromatherapy and horticultural therapy highlight lavender and rosemary for their calming scents, while soft, textured plants invite gentle interaction that slows the mind.

Action:

• Choose cool-toned colours like blue, silver, and pale green, which visually calm the nervous system.

• Incorporate ornamental grasses or soft-leaved plants that move gently in the breeze.

• Plant plants with scent near your chair - lavender, rosemary, or climbing Jasmine near your seating area

Step 4: Design a Sensory Flow

Kaplan & Kaplan's “soft fascination” theory explains that gently engaging natural patterns — like dappled light, rustling leaves, or rippling water — can help the brain recover from cognitive fatigue, often linked to anxiety.

Action:

• Layer planting: ground cover, mid-level shrubs, and taller trees create visual depth.

• Add a small water feature with a bubbling solar fountain for soothing sound.

• Plant fragrant herbs or flowers along pathways to gently engage the senses.

Step 5: Build Anxiety-Reducing Tasks Into Your Routine

Gardening isn’t just about the space; it’s about what you do there. Research shows that engaging with nature through routine tasks can reduce ruminative thinking and boost a sense of control and purpose.

Action:

• Schedule simple, repetitive garden tasks: deadheading, watering pots, or light pruning.

• Keep it manageable; the goal is gentle engagement, not perfection.

• Treat these moments as part of your mental health care routine.

Final Thoughts: A Space That Supports You

Designing a garden for anxiety isn’t about creating a perfect showpiece — it’s about shaping a space that meets you emotionally where you are. By applying these science-backed steps, you can create a garden that not only looks beautiful but actively supports your mental wellbeing.

If you found this guide helpful, stay tuned for the next post in our Designing Gardens for Mental Health (Backed by Science) series, where we’ll explore how to design outdoor spaces that uplift mood and counter depression.

References:

• Ulrich, R. S. (1984). View through a window may influence recovery from surgery. Science.

• Kaplan, R., & Kaplan, S. (1995). The Experience of Nature: A Psychological Perspective.

• Clatworthy, J., Hinds, J., & Camic, P. M. (2013). Gardening as a mental health intervention: A review. Mental Health Review Journal.

Interested in a personal garden design focused on mental health benefits? Reach out to us at Urban Plot to learn more.