Recently, I posted on my social media about the feelings of overwhelm that I had looking at a patch of garden that I would love to transform into a vegetable patch. I found myself standing in my Surrey garden, completely overwhelmed by the mess that had accumulated over winter. Dead leaves, weeds, and everything felt impossibly tangled. As I think about beginning the slow work of transformation (note that I still haven’t started!), I can’t help but notice how perfectly this mirrors the mental health journeys I see in my psychotherapy practice.

Our minds, like gardens, require regular tending. They can become overgrown with worry, cluttered with old thoughts that no longer serve us, and sometimes feel too overwhelming to tackle. But just as that garden mess eventually transforms (hopefully!) into something manageable, productive and beautiful, so too can our mental landscapes.

When facing with my chaotic area of garden, I can’t try to fix everything at once. I need to choose one small corner and began there. Mental wellbeing works the same way. When anxiety or depression makes everything feel overwhelming, identify one small, manageable area to address.

Practical Application:

• Choose one five-minute daily practice (deep breathing, gratitude journaling, or a short walk).
• Focus on improving one aspect of your routine rather than overhauling your entire life.
• Remember: small, consistent actions create lasting change.

In psychotherapy, we call this “behavioural activation” – starting with achievable goals that build momentum for larger changes.

Pull Out the Weeds: Identifying and Removing Negative Thought Patterns

Weeds in a garden compete for nutrients and space, just as negative thought patterns crowd out positive mental growth. These “cognitive weeds” might include self-criticism, catastrophic thinking, or rumination about past events.

How to Weed Your Mental Garden:

• Notice recurring negative thoughts without judgment.
• Question their validity: “Is this thought helpful? Is it true?”.
• Replace them with more balanced perspectives.
• Seek professional support when thought patterns feel too entrenched to manage alone.

As a psychotherapist, I often help clients distinguish between thoughts that deserve attention and those that simply need removing, much like identifying which plants belong in your garden.

Water Regularly: The Importance of Self-Care Consistency

A garden needs regular watering, not just during dry spells. Mental wellbeing similarly requires consistent self-care, not just during crisis moments. This preventative approach builds resilience for life’s inevitable challenges.

Daily Watering Practices:

• Maintain regular sleep schedules.
• Eat nourishing foods that support brain health.
• Take breaks from technology and social media.
• Practice self-compassion when you make mistakes.
• Schedule regular check-ins with yourself about your emotional state.

In my practice, clients who develop consistent self-care routines report feeling more equipped to handle stress when it arises.

 Embrace the Seasons: Understanding Mental Health’s Natural Rhythms

Gardens have seasons – times of growth, bloom, harvest, and rest. Our mental health follows similar patterns. There will be periods of struggle and periods of flourishing, and both are normal parts of the human experience.

Seasonal Wisdom for Mental Health:

• Spring (New Beginnings): Embrace fresh starts and new therapeutic insights.
• Summer (Growth): Celebrate progress and emotional expansion.
• Autumn (Letting Go): Release what no longer serves you.
• Winter (Rest): Allow time for reflection and restoration.

Understanding these natural rhythms helps reduce self-judgment during difficult periods and appreciate the growth that follows.