Caring for your mental health is just as important as caring for your physical health. However, techniques to care for your mental health are often much more mysterious and tend to be less concrete than strategies for improving physical health. For example, consider the power of nature; what is it about plants and spending time in nature that can inspire improvement in mental health conditions?
It may surprise you to learn that when it comes to mental health, there has been extensive research into the power of nature. This research has built a greater scientific understanding of how spending time in natural settings and cultivated gardens alike can help to improve mood, reduce stress, and inspire you to participate in more physical activity and positive behaviors. Regardless of your age, lifestyle, and mental health concerns, there may be many ways that plants can benefit mental and emotional wellness.
People and Plants: What’s the Connection?
The concept of plants with healing properties is not new. While plants have long been used to create medicinal extracts, there has always been an understanding that there is a natural connection between people and plants. This is known as the biophilia hypothesis, which states that humans are innately drawn to connect with other people, animals, and plants. Cultures around the globe have affirmed this hypothesis, from ancient Egyptian depictions of people bringing plants into their homes, to the first hospitals in England creating indoor gardens to promote healing, to recent medical science.
Research continues to confirm that there is substance behind the theory of a natural connection to plants. Results demonstrate the ability of plants to aid in reinforcing and creating positive emotions while reducing negative emotions.1 Let’s explore the research.
How Do Plants Improve Mental Health?
Our exposure to the natural environment is more limited than ever before. Today, people may spend up to 90% of their day indoors. Perhaps it’s no coincidence that depression is one of the main causes of disability on a global scale. The increased amount of time we spend inside may directly contribute to our increased feelings of isolation and depression.
A recent review study explored whether bringing plants indoors would help alleviate depression and other mental health conditions. Researchers Han et al published studies in the Journal of Sustainability that showed even the addition of a few indoor plants brought about what the researchers termed positive psychological perceptions. In general, this manifested as an increase in positive emotions, a decrease in negative ones, and even a reduction in physical symptoms that were causing discomfort. Given this evidence, the authors concluded that plants can cause changes in stress levels, improved concentration, boosts in energy levels, increased focus, and more. 2
How Do Plants Help to Reduce Stress?
When given the opportunity, stress can take over the way you think and react to a variety of situations, leaving you physically and mentally drained. For many people, stress can be a negative contributor to mental health conditions and even substance use disorder. To combat the overwhelming feelings of stress, researchers recommend keeping as few as one to three small or medium plants within several feet of you while indoors.
Further, recent studies focused on plants and stress have revealed that plants can specifically work to modulate the stress response. In a study of 24 young adults, two groups were tested to compare physiological responses like heart rate and blood pressure to a computer task and a plant-related task. Analysis of the collected data indicated that participants felt more soothed and relaxed after the plant-related task versus the computer task and that exposure to plants reduced the cardiological response to stress. In this way, plants may attenuate systems activated when we experience stress signals, mellowing the body’s fight-or-flight response, lowering blood pressure, and providing a better experience when accomplishing various tasks. Indoor plants or time spent outdoors may help individuals recover from mental fatigue faster and reduce anxiety.3
How Do Plants Help to Improve Mood?
Another wonderful benefit of indoor plants and plants in nature is the natural boost in mood people experience from a brief period of exposure. The previous review study indicated that changes in mood could take place in as few as 20 minutes. Something as simple as a small plant arrangement on a desk or a few moderate-sized plants throughout the home can substantially improve feelings of happiness and satisfaction. This benefit can be experienced outdoors as well as with indoor plants.
How Do Plants Increase Focus and Concentration?
Whether you’re living a busy life full of meetings, parenting, financial decisions, and more, or you’re addressing mental health or substance use issues, focus is key. In fact, a lack of focus often goes hand-in-hand with stress, anxiety, and substance use. Many research findings have demonstrated how plants can increase productivity and improve concentration. A recent study using EEG devices indicated relaxation as well as positive trends in memory, concentration, and emotional conditions. Researchers postulate that the presence of foliage plants stimulated positive activity in the frontal lobe.4
How Do Plants Help Boost Your Energy Levels?
Caffeine or sugar-heavy drinks can have negative health effects in exchange for a negligible boost in energy once a day. However, plants are an ideal natural, sustainable alternative that won’t leave you with the lingering effects of caffeine dependence. Plants absorb carbon dioxide and release oxygen, and increased oxygen levels can help you overcome fatigue. According to the US Department of Agriculture, one tree supplies enough oxygen for up to 4 people!5
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As one of the three most-diagnosed mental health conditions in the United States, depression is a significant contributor to disability and other ailments, including substance use disorder. As a result, it’s worth asking: do houseplants improve mental health? Just as the research above has indicated, spending a short amount of time in nature and keeping houseplants in the home or office can help address mood disorders.
The recent COVID-19 pandemic provided the opportunity for researchers to dive deeper into the benefits of plants for addressing depression, particularly as it pertained to isolation. One study set out to explore the role of houseplants in reducing feelings of depression associated with the epidemic. Researchers devised a questionnaire to collect data about a sample population, both with and without house plants. They found that participants with houseplants felt their depression was reduced, and their results tended to be more positive than individuals without houseplants. Further, participants with houseplants in main living areas experienced these positive effects more significantly than those with houseplants that weren’t in a high-traffic area. Those with increased exposure to houseplants throughout the day had higher levels of happiness and a greater tolerance level when it came to stress or anger triggers. 6
Plants and Other Mental Health Conditions
Depression is far from the only mental health condition that may be reduced by exposure to plants. Studies mentioned earlier indicated that indoor plants have also proven to be beneficial for those struggling with PTSD. Plants have demonstrated the ability to reduce symptoms associated with this disorder, including stress, anxiety, and the fight-or-flight component of the stress response. They have also proven beneficial in creating a more positive state of mind.
Prior research also indicates that plants can address the symptoms associated with attention disorders like ADD and ADHD. Plants have been shown to boost mood, increase focus and concentration, and positively impact productivity. The above-mentioned study suggests that a small break to walk through nature or exposure to plants in the home can help improve attention span as well as memory and cognitive function in children with attention disorders.7
Emotional Support Plants
Using plants for emotional healing can provide actual results, as indicated by the perceived benefits mentioned by numerous study participants.8 A related concept — that of emotional support animals is already widely accepted. Animals can make it possible for an individual to cope with stressors by focusing on something positive and rewarding.9
Plants can do the same simply by providing visual stimuli as well as a healthy demand for attention. That’s because plants need more than good soil, sunlight, and water: they also need love and attention. Many plants require careful maintenance, such as leaf and shoot trimming, repotting, nutrient feeding, and more. Having something to love and care for can be immensely beneficial for individuals who struggle with stress, anxiety, depression, PTSD, and other mental health conditions.10
Best Indoor Plants for Mental Health
Whether you are looking to purchase your first houseplant or want to add to your existing collection, there are a few things you should keep in mind.
Plant Selection
As you select your plants, consider your level of experience, the amount of space you have, natural lighting, and water or soil capabilities. While some people prefer a plant that needs attentive love and care, others prefer to start with plants that are relatively easy to care for.
Common “starter plants” include:
Snake Plants – These plants are one of the easiest houseplants to care for, as they prefer bright, indirect sunlight. Snake plants are quite forgiving, and it is recommended to let the soil go dry between watering.
Spider Plants – This plant can be highly adaptable to different environments and grows easily with moderate sun exposure and weekly watering. The fast-growing shoots can be replanted and grown elsewhere, making this an easy plant to reproduce in other areas throughout your home.
Aloe Vera – Succulents are remarkably forgiving and ideal for those experimenting with plant care for the first time. Aloe vera prefers bright, sunny places and watering around once every two weeks.
Peace Lily – If you are someone who tends to overwater your plants, peace lilies are the ideal option. With plenty of water and ample lighting, you’ll see spade-shaped flowers grow over time.
Basil – Basil is much more than just a great ingredient in iconic Italian dishes. It is easy to grow, and the trimmings can help improve mood, reduce stress levels, and even reduce blood pressure.
Number of Plants
While research suggests that as few as one to three plants can provide benefits, you can truly never have too many if they have space to flourish and grow. It is recommended to place your plants in living areas where they can be appreciated and interacted with. For larger spaces, you may want to consider having three or more, provided you can commit to caring for them regularly.
Proper Care
All plants have unique needs when it comes to space, soil, water, and sunlight. When selecting plants for your home, take the time to ask a professional or do your research online. A few simple tips for keeping your plants happy and healthy include:
Don’t forget to provide a drainage system. Excessive water can be just as harmful as dry conditions when it comes to the life of your plants. You’ll want to create a drainage system that allows excess water to drain easily, which can be as simple as putting rocks at the bottom of your pot before adding in your dirt.
Aerate your soil. Dirt can get packed easily with consistent watering. Occasionally aerating your soil by poking holes in the dirt allows air to move through these tunnels.
Create a routine. Provide a consistent amount of water according to your plant’s needs. If you notice issues, make slight adjustments over time since plants, like people, sometimes need time to adjust to a new setting.
Keep the soil healthy. Over time, nutrients will naturally deplete from the soil, and occasionally adding fertilizer can help ensure your plant continues to get the nutrients it needs. Some plants can thrive with general potting soil, while others may need specialized fertilizer.
Get a Plant and Let The Healing Begin
Plants and people have always had a special connection, but today’s scientific research continues to support the hypothesis that plants can support physical, mental, and emotional healing. If you can’t regularly get out into nature, house plants can help bridge the gaps that may be contributing to negative mental health. Plants can improve mood, increase productivity and focus, stimulate cognition, reduce stress and anxiety, and relieve symptoms of PTSD.
At Alternative to Meds Center, we know that plants are an essential component of holistic treatment. We are firm believers in the power of nature and healing that simply isn’t provided by today’s pharmaceutical medications. Visit our blog to discover more examples of science-backed holistic treatments, therapies, and techniques for addressing a range of mental health disorders.
1. Grinde, B., & Patil, G. G. (2009). Biophilia: does visual contact with nature impact on health and well-being?. International journal of environmental research and public health, 6(9), 2332–2343. https://doi.org/10.3390/ijerph6092332
2. Han, K.-T., & Ruan, L.-W. (2019). Effects of Indoor Plants on Self-Reported Perceptions: A Systemic Review. Sustainability, 11(16), 4506. MDPI AG. http://dx.doi.org/10.3390/su11164506
3. Lee, M. S., Lee, J., Park, B. J., & Miyazaki, Y. (2015). Interaction with indoor plants may reduce psychological and physiological stress by suppressing autonomic nervous system activity in young adults: a randomized crossover study. Journal of physiological anthropology, 34(1), 21. https://doi.org/10.1186/s40101-015-0060-8
5. Zangeneh, M., Salehi, Z., & Salehi Salmi, M. (2022). The Role of Houseplants in Reducing Depression during COVID-19 Quarantine. Flower and Ornamental Plants, 7(1), 63-76. http://flowerjournal.ir/article-1-227-en.html
8. Interaction with indoor plants may reduce psychological and physiological stress by suppressing autonomic nervous system activity in young adults: a randomized crossover study. (2015, April 28). NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4419447/
This content has been reviewed and approved by a licensed physician.
Dr. Michael Loes, M.D.
Dr. Michael Loes is board-certified in Internal Medicine, Pain Management and Addiction Medicine. He holds a dual license in Homeopathic and Integrative Medicine. He obtained his medical doctorate at the University of Minnesota, Minneapolis, MN, 1978. Dr. Loes performed an externship at the National Institute of Health for Psychopharmacology. Additionally, he is a well-published author including Arthritis: The Doctor’s Cure, The Aspirin Alternative, The Healing Response, and Spirit Driven Health: The Psalmist’s Guide for Recovery. He has been awarded the Minnesota Medical Foundation’s “Excellence in Research” Award.
Diane is an avid supporter and researcher of natural mental health strategies. Diane received her medical writing and science communication certification through Stanford University and has published over 3 million words on the topics of holistic health, addiction, recovery, and alternative medicine. She has proudly worked with the Alternative to Meds Center since its inception and is grateful for the opportunity to help the founding members develop this world-class center that has helped so many thousands regain natural mental health.
Medical Disclaimer: Nothing on this Website is intended to be taken as medical advice. The information provided on the website is intended to encourage, not replace, direct patient-health professional relationships. Always consult with your doctor before altering your medications. Adding nutritional supplements may alter the effect of medication. Any medication changes should be done only after proper evaluation and under medical supervision.
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