It’s official: Gardening is good for the soul.

According to researchers at Virginia Tech’s horticulture department, gardening improves confidence and self-esteem, promotes interest and enthusiasm for the future, increases powers of observation and even stimulates sensory perceptions and awakens curiosity.

In fact, an entire field of horticultural therapy focuses on the physical and psychological benefits of simply being around plants and digging in the dirt.

So why do many of us make the garden just another realm of stressful responsibilities and often-unmet expectations?

“In today’s world, people scurry from one commitment to another and tend to focus on getting stuff done — even in the garden,” says Barbara Richardson of the National Gardening Association. “But we shouldn’t forget that gardening is also a great stress reliever. The garden’s a perfect place to have down time.”

In addition, says Richardson, gardens can give your creativity free rein. Think of the garden as your own personal playground and make it your own place of refuge. You can strew sunflower seeds haphazardly or plant all red flowers, if it suits your fancy.

“Stop focusing on the results and try to enjoy the process,” Richardson says. “In this crazy adult world, the garden is one place where we are free to do what we want to do.”