With thanks
To PTSD UK for support in creating this guide. PTSD UK is the only charity in the UK dedicated to raising awareness of post-traumatic stress disorder – no matter the trauma that caused it.
To PTSD UK for support in creating this guide. PTSD UK is the only charity in the UK dedicated to raising awareness of post-traumatic stress disorder – no matter the trauma that caused it.
For some people, experiencing or witnessing a traumatic event may lead to the development of PTSD. Some estimates suggest around 10% of the population may be affected at some point in their lives.
All manner of traumatic events can lead to the development of PTSD, from bereavement or witnessing serious accidents to military service and pregnancy loss.
Alongside PTSD, there is also a separate classification for Complex Post Traumatic Stress Disorder (C-PTSD). The C-PTSD definition describes the more complex reactions that are typical of individuals exposed to multiple, chronic or repeated traumatic events.
Symptoms of PTSD will vary between individuals. Some of the most commonly experienced include:
Evidence and research now shows it is possible for PTSD and C-PTSD to be successfully treated. Talking to a GP or mental health worker is often the first important step on this journey. Alongside this, finding other ways to support your wellbeing can be an important help.
“I spent so much time outdoors ... it was my love and my medicine. I saw patterns in the trees that comforted me. I needed them.”
Home gardener with neurodiversity and PTSD
In this guide, we look at how gardening can support, along with ideas of how to find activities to suit you.
If you think you may be experiencing symptoms of PTSD, contact your GP or call 111. If you are experiencing severe symptoms, call 999.
Gardening can offer a range of benefits for both mental and physical health.
Gardening for mental health
There is a growing body of research looking into the ways gardens and green spaces can support mental health.
Research in Sweden found access to a garden can have a significant positive impact on stress. This didn’t need to be a big garden – a balcony with plants was equally beneficial.
A report in Nature Medicine found that certain hobbies, including gardening and crafts, are linked to lower levels of depression in people aged 65 and older.
At Thrive, we have also conducted our own research. We surveyed participants who had taken part in a series of table-top gardening sessions. After, 93% reported improved confidence and motivation and 80% reported better mental health.
I desperately needed a safe space where I could reflect on advice and recognise how it truly related to my life experiences ... Nature provided that space
Military veteran with PTSD
Gardening for social connection
Some people like to garden alone. But it can also be a social activity, helping you connect with others.
You could work together on gardening jobs – particularly bigger ones, like digging and planting. You could take a walk with someone else where you enjoy nature with all your senses. Or, you could share gardening tips and successes (and less successful parts!) with family, friends and neighbours.
Another way to connect through gardening is to join a community garden or local gardening club. This can become a great reason to leave the house if you are suffering with low mood.
Connecting to nature
Spending time in nature can be good for health and wellbeing. It can help our brains release serotonin and cortisol, the chemicals that regulate our body’s response to stress.
Being outside was my retreat; because when I spend some time in my garden, I’m stepping out of the things that have gone on, I’m not the in the past. It’s my sanctuary.
Abi, home gardener with C-PTSD
Spending time in the garden can be grounding. You can have you hands in the soil. The distractions of modern life can feel far away when you are immersed in the natural growing cycles that have continued this way for millions of years.
Gardening for physical health
Gardening or spending time in nature can offer a range of physical movements. There are more physical tasks, like digging, mowing or a brisk nature walk, if you fancy it. Or, there are gentler activities like sowing seeds, watering and deadheading.
Being physically active isn’t just good for the body. It can often have a positive effect on mental wellbeing too, reducing stress, anxiety, and depression.
You may feel tired out after time outdoors and exercise. For some people, this may help support better sleep.
If you or someone you know could benefit from in-person support, explore our range of programmes at our Thrive centres in London, Birmingham and Reading. These include our free Life Changers programme for those with ongoing health conditions.
Find out more
Whether you are an experienced gardener or are just getting started, these tips can help you get the most from gardens and nature.
1. Pace yourself
It can be very easy to get carried away in the garden. Pace yourself – don’t feel the need to do everything in one go.
You could break any activity into steps and do as much as you feel like. Gardens are very forgiving - the activity can always be continued another day.
2. Think about what you enjoy and are motivated by
We all have days where we feel tired and lack motivation. It’s a good idea to have some smaller, easy activities in mind for these days.
You could just do some light deadheading, or simply get outside into the garden, or visit a local park and look around.
Be kind to yourself. Do what you can and what feels right for the day, no matter how small.
3. If it helps, make a plan
Some people like the opportunity to do what they feel like in the garden. You may find you feel more relaxed when you have a more structured plan in place.
You could create a rough calendar for yourself, writing some possible activities to do each month.
4. Celebrate your achievements
When you’ve done something you set out do to, congratulate yourself. Maybe you could take a picture on your phone and share it with someone.
Make the most of what you’ve achieved.
5. Consider sharing and linking with the community
If it’s right for you, you may find enjoyment from sharing what you do or even your time with others. You could share seeds, plants or produce with family or neighbours, support a local community garden or grow plants for a local fundraiser.
There are a huge number of ways you can enjoy the benefits of gardens and nature.
We have suggested a number of ideas depending on your energy levels and what you feel like doing. You can find even more through the Get gardening section of our website.
Seated activities
All of these activities can be done sitting. You might like to try these if you are having a quieter or low energy day:
Lighter physical gardening activities
If you would like to get out and into the garden, or move about a bit, but don’t feel like anything too strenuous, these are lighter activities:
Higher energy gardening activities
If you feel doing something more physical, all of these get the blood flowing and burn calories:
Time in nature
You don’t have to be doing gardening activities to get the benefits of nature. Simply spending some time in the natural world may be what you need to feel good. All of these activities offer the opportunity to get into nature:
We all have days where we’re not in the mood for doing much and that’s ok too. The garden and nature will wait patiently and still be there whenever you feel like it.
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