Taking care of your mental health often doesn’t seem as straightforward as caring for your physical health. It’s relatively simple to stay on top of your yearly physical or make changes to your exercise regimen, for example.. However, with your mental health, it can be a little more complex—there is definitely no one-size-fits all method for feeling your best.
Whether it’s a lack of availability, high costs, or not knowing where to begin, you may prefer to try some at-home remedies before seeking the help of a professional like a psychotherapist.
The good news is that there are several methods for improving mental health that you can easily start incorporating into your daily life today. From changes to your diet to mindful exercises, these strategies complement professional treatment, but also provide an alternative for people who are looking for ways to care for their mental health holistically.
Why We Try Home Remedies
Home remedies are natural, non-clinical ways you can begin to improve your mental wellbeing today. These remedies can range from physical activities like yoga and walking to dietary changes, herbal supplements, and mindfulness practices.
While they are not a substitute for professional care, especially if you’re dealing with severe mental health issues, these remedies can be effective complements to traditional treatments.
There are many potential benefits to home remedies for mental health, most notably being accessibility and ability to control the situation.
“Not only do we want to improve access to tools people can use to improve their mental health and sense of well-being, we also want to put people in a position of control, help them build self-efficacy and the belief that they can shape their own lives,” says Alexandra McNulty, a Mental Health Therapist who is Board Certified in Holistic Nutrition.
Having resources and tools that are tangible gives people a sense of control over their well-being.
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ALEXANDRA MCNULTY, THERAPIST
Before incorporating any new home remedies into your routine, however, it’s crucial to consult a healthcare professional, especially if you have ongoing mental health concerns. They’ll ensure that the remedies complement your ongoing treatment plan and do not interfere with any medical conditions you may have or medications you’re taking.
Herbal Remedies That May Improve your Mental Health
Herbal remedies have been used to treat physical and mental health ailments for centuries. Certain herbs have been shown to improve mental health in different ways.
Never begin using an herbal remedy on your own without consulting a doctor. While there is limited research showing the potential effectiveness of some remedies and supplements, these treatments are not FDA-approved.
Some of the most popular include:
St. John’s Wort
This herb is most popularly known for its potential to manage depression. There have been numerous studies on its effects, and some research indicates it can be effective for mild to moderate depression. However, it’s not recommended for severe depression, and can have potentially dangerous interactions with many medications used to treat severe depression.
Valerian root
Valerian root has soothing properties that may help with anxiety and sleep disorders. While it’s not a cure-all, some studies suggest it may reduce anxiety and improve sleep quality when used correctly.
Chamomile
This herb, commonly consumed as a tea, is known for its calming effects. Research suggests chamomile may help reduce anxiety and induce a sense of calm and relaxation.
Lavender
Lavender’s soothing scent is believed to ease stress and anxiety. Aromatherapy with lavender oil has been found to be calming in some studies, potentially helping with stress and anxiety management.
Ashwagandha
Ashwagandha is an adaptogen reputed to help the body resist stressors. It has been used in Ayurvedic medicine to ease stress and anxiety and improve resilience.
How Effective Are They?
The effectiveness of herbal remedies can vary, and research into their exact mechanism, benefits, and risks for mental health is ongoing. While some herbs, like St. John’s Wort and valerian root, have shown promise in studies, results can be inconsistent, and more research is needed to reach stronger conclusions.
Talking to a doctor or qualified herbalist is vital before starting any herbal remedy, especially if you’re taking other medications or have underlying health conditions. McNulty adds that while there are many herbal remedies and supplements that have been linked to positive mental health outcomes, it is important to keep in mind that many claims can be made easily without much regulation, and studies cited are often cherry-picked.
When buying these products, choose high-quality, reputable sources to ensure they are safe and effective. Follow recommended dosages and be mindful of how long you use the herb. Some herbal remedies are not intended for prolonged use.
Herbal remedies can be an excellent resource for your mental health when used responsibly and under professional guidance. However, it’s crucial to remember that they shouldn’t replace conventional treatments, especially for severe mental health conditions.
There is often a misconception that “natural” means “safe” and therefore lacks the need for caution, which is simply untrue. So, it’s critical to work alongside a knowledgeable healthcare professional when utilizing herbal remedies and supplements to mitigate mental health concerns.
Vitamins and Supplements for Mental Health
You may already know that vitamins and supplements can be good for your physical wellbeing; however, many of the vitamins and supplements you already know or use also have several potential benefits for your mental health.
Vitamins are naturally found in many foods, and food is an often underutilized tool for mental health treatment. There are many positive dietary intake effects associated with certain foods and nutrients, says McNulty.
If you’re looking to increase your intake of a certain vitamin or nutrient, dietary sources are preferred over supplement sources.
Many essential nutrients are critical in improving brain function and, consequently your mental wellbeing. Here are some of the most common:
Omega-3 Fatty Acids
Omega-3s are often found in fish oil supplements and have been linked to improved brain health. Some studies suggest that they can reduce depression and anxiety levels. Omega-3 supplements have also been shown to have potential as a supplementary treatment for mood disorders.
B Vitamins
B6 and B12 are vital for brain health and keeping neurotransmitters functioning. Research shows that various vitamin B deficiencies can impact your mood. Other studies have also linked low levels of B vitamins to increased incidence of depression and anxiety.
Vitamin D
The “sunshine vitamin” plays a significant role in your mental health. Low levels of Vitamin D have been associated with a higher risk of mood disorders, including depression. It’s no coincidence that your mood improves when the weather is sunnier as opposed to when it’s cloudy, as lack of sunshine and vitamin D brings on seasonal depression.
Magnesium
This mineral is crucial for many bodily functions, including brain health. Studies show that taking magnesium supplements to relieve anxiety has produced some promising results.
Probiotics
Your gut and brain are intricately linked. Studies suggest that healthy gut microbiota can positively affect your mental health. Probiotics can contribute to a healthy gut, improving mood and cognitive function.
A Last Note on Vitamins and Supplements
While various studies support the connection between vitamins and supplements and mental health, not all supplements are effective for everyone, and some can interact with medications or cause side effects. Like with herbal remedies, consult a healthcare professional before adding any vitamins or supplements to your routine.
Also, invest in high-quality products from reputable sources with third-party testing to ensure they are safe to consume. Keep track of any changes in your mental health once you begin a new supplement. Some effects can be subtle and gradual, while others might not benefit you at all, even if they were beneficial for a friend or family member.
Lifestyle Changes for Your Mental Health
Your lifestyle can profoundly affect your mental health. Unhealthy habits such as drinking excessively or not getting enough sleep can tank your mental wellbeing. In contrast, positive habits like exercising regularly and meditating have been repeatedly proven to improve it.
Incorporating healthy food choices and regular physical activity into daily life can significantly boost mental health and complement other traditional treatments.
The Role of Your Diet
What you consume affects not just your body but your mind. Nutrition is crucial in maintaining your brain health, affecting everything from cognitive function to your emotions.
A balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can support brain function and improve your mood and energy levels. For instance, complex carbohydrates are known to stimulate the production of serotonin, a chemical messenger that wards off depression and affects your well-being and happiness.
On the other hand, diets high in processed foods, sugar, and unhealthy fats can aggravate symptoms of mental health disorders. Nutritional imbalances or deficiencies can also cause a decline in your mental health, which is why it’s crucial to maintain a balanced and healthy diet.
While working with a healthcare professional is recommended, McNulty adds that you can’t go wrong with things like eating more fiber (which essentially “feeds” your gut bacteria in a positive way), improving your food diversity (eating many different foods), and eating the rainbow (trying to eat foods of multiple natural colors to increase the amount of macronutrients, vitamins, and minerals required for optimal brain functioning).
The Role of Exercise
Regular physical activity is another fantastic and natural way to maintain your mental health. Research shows that when you exercise, your body releases endorphins, also known as ‘feel-good’ hormones.
Endorphins have been shown to relieve symptoms of depression and anxiety. Whether it’s a brisk walk, a yoga session, or more vigorous activities, exercise can significantly improve your mental wellbeing and relieve stress.
Incorporating Diet and Exercise Into Your Daily Life
You don’t have to make drastic, overnight changes to adopt a healthier lifestyle. Small, gradual adjustments are more effective at creating lasting habits. Here are a few strategies:
- Opt for whole foods over processed options and incorporate a variety of nutrients into your meals.
- Find physical activities that you enjoy, making it more likely that you’ll stick with them.
- Consistency is more important than intensity.
- Mindful eating and listening to your body’s hunger cues can encourage a healthier relationship with food.
Adopting healthier dietary habits and incorporating regular physical activity can significantly impact mental health. These lifestyle changes can improve mood, reduce stress, and support overall mental wellbeing when approached thoughtfully and consistently.
Integrating Home Remedies With Traditional Mental Health Treatments
Home remedies, such as exercise, good nutrition, and supplements, can support the effectiveness of traditional treatments like medication and psychotherapy. These natural methods also improve your physical health and help you adhere to your treatment by allowing you to take a more active role in your care.
However, these remedies aren’t substitutes for professional medical advice or treatment, especially if you’re dealing with a severe mental health condition. If you’re interested in trying out a home remedy, first consult with a healthcare professional who will guide you on the best way to safely incorporate any home remedies into your treatment plan.
They can also advise you on which of the home remedies will most effectively complement the treatments you’re on while monitoring for any potential interactions or side effects.
Practical Tips
If you’re wondering how to incorporate these strategies safely and effectively into your already busy schedule, here are some tips to get you going:
- Start small: Introduce one remedy at a time to your routine to isolate any benefits or side effects, making it clearer which remedies are effective for you.
- Educate yourself: Understand the potential benefits and risks associated with any home remedy you consider.
- Quality matters: Choose high-quality products or ingredients for your remedies. For herbal supplements, look for brands with certified testing to verify purity and potency.
- Mindful integration: Integrate remedies in a way that complements your existing treatments. For example, taking herbs should not interfere with your medication schedule.
- Track progress: Keep a daily journal of your routines, including the use of home remedies and your mental health status. Note any changes in your feelings, behaviors, or symptoms.
It’s crucial to regularly check in with your healthcare provider when using these remedies. They can help assess their impact on your health and provide professional opinions on your progress. It’s also important to be patient. Some remedies may take time to show effects, or you may need to adjust dosage or frequency if a particular remedy isn’t working.
Final Thoughts
Working on your mental health involves trying different approaches until you determine what works best for you. Home remedies, such as maintaining a healthy diet and using vitamins, supplements, or herbal remedies, can be immensely valuable for your mental health when done right. These methods can boost your mood, reduce stress, and improve your overall wellbeing.
However, to maximize the effectiveness of most home remedies, you need to integrate them with your ongoing care plan if you have one. If you suspect you may have a significant mental health concern, consult a healthcare professional who can properly diagnose you and create a treatment plan that includes these remedies.
“An acronym that I often use with my clients to support their mental wellness comes from Dialectical Behavior Therapy (DBT). The acronym is PLEASE,” says Amy Braun, a Licensed Clinical Professional Counselor (LCPC):
- The P stands for taking care of your physical health. Get regular check-ups, keep your appointments, and visit the dentist twice a year.
- The L stands for lather. This includes self-care hygiene, such as showering and brushing your teeth.
- The first E stands for eating a healthy, balanced diet.
- The A stands for avoiding mind-altering substances like drinking too much alcohol and edibles and even consuming too much caffeine.
- The S stands for getting enough restful sleep.
- The last E stands for exercising regularly.
Your mental health journey is deeply personal and changes constantly. It’s helpful to remain curious and informed about the various treatment options available to you, including home remedies.
