Many people also report feeling a sense of meaning and purpose when they garden, which is an important contributor to well-being.

“Working with plants, people kind of see where they fit in the world,” said Emilee Weaver, the program manager of therapeutic horticulture at the North Carolina Botanical Garden. “They see why they’re valuable because of the cause-and-effect relationship that plants so visibly articulate.”

In addition, gardening, especially in community or allotment gardens, can help people build social connections and combat loneliness. In the Colorado study, participants talked about the relationships they developed and said they felt more bonded to their community through gardening.

“They’re fostering social connection. They’re getting more involved,” Dr. Litt said. “They talk about a sense of belonging. They talk about shared learning. All of these processes are really important for mental health.”

If you garden at home, putting a bed in the front yard instead of the back could similarly spur conversation and bring together neighbors, she added.

It’s possible that the act of getting your hands dirty could have a positive effect on your mood, as well. There is some research to suggest that bacteria in soil can alter the microbiome in a way that reduces stress and inflammation.

If playing in the dirt isn’t your thing, just being outdoors in a natural environment can provide stress relief and help people recover from mental fatigue, said Carly Wood, a senior lecturer in sport and exercise science at the University of Essex in England, who researches the mental health benefits of nature-based interventions, including gardening.

That may be because being in nature activates the mind and senses in a way that takes your attention off other things. “Natural environments are fascinating,” Dr. Wood said. “All their features inherently engage us and kind of distract us, in a way, from our stressors.”

And you don’t need to spend all day outdoors to reap the benefits, she said. “Five minutes is enough to improve your self-esteem and your mood.”