Table of ContentsView AllTable of ContentsWhy We Try Home RemediesHerbal Remedies That May Improve your Mental HealthVitamins and Supplements for Mental HealthLifestyle Changes for Your Mental HealthIntegrating Home Remedies

Table of ContentsView All

View All

Table of Contents

Why We Try Home Remedies

Herbal Remedies That May Improve your Mental Health

Vitamins and Supplements for Mental Health

Lifestyle Changes for Your Mental Health

Integrating Home Remedies

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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.

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,” saysAlexandra 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.—ALEXANDRA MCNULTY, THERAPIST

Having resources and tools that are tangible gives people a sense of control over their well-being.

—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 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 herbis 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 forsevere 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 withanxietyand 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 withlavender oilhas 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 toease stress and anxietyand 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.

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 forsevere 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.

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 infish oilsupplements 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 ofB vitaminsto 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 onseasonal depression.

Magnesium

This mineral is crucial for many bodily functions, including brain health. Studies show that takingmagnesiumsupplements 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.

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 releasesendorphins, 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:

Adopting healthier dietary habits and incorporating regular physical activity can significantly impact mental health. Theselifestyle changes can improve mood,reduce stress, and support overall mental wellbeing when approached thoughtfully and consistently.

Integrating Home Remedies With Traditional Mental Health Treatments

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:

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,” saysAmy Braun, a Licensed Clinical Professional Counselor (LCPC):

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.

13 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.NCCIH. St. John’s wort and depressionTammadon MR, Nobahar M, Hydarinia-Naieni Z, Ebrahimian A, Ghorbani R, Vafaei AA. The effects of valerian on sleep quality, depression, and state anxiety in hemodialysis patients: a randomized, double-blind, crossover clinical trial. Oman Med J. 2021;36(2):e255-e255.Mao JJ, Xie SX, Keefe JR, Soeller I, Li QS, Amsterdam JD.Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial. Phytomedicine. 2016;23(14):1735-1742.Silva, E., & Souza, T. F. M. P.Lavender oil and its effectiveness in anxiety symptoms.2022.Research, Society and Development,11(16), e185111637560–e185111637560. https://doi.org/10.33448/rsd-v11i16.37560Akhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, Vahabi Z, Shab-Bidar S, Rezvani H, Djafarian K.Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022 Nov;36(11):4115-4124. doi: 10.1002/ptr.7598Firth J, Teasdale SB, Allott K, et al.The efficacy and safety of nutrient supplements in the treatment of mental disorders: a meta‐review of meta‐analyses of randomized controlled trials. World Psychiatry. 2019;18(3):308-324.Burhani MD, Rasenick MM.Fish oil and depression: The skinny on fats.J Integrative Neurosci. 2017;16(Suppl 1):S115–S124. doi:10.3233/JIN-170072Lewis JE, Tiozzo E, Melillo AB, et al.The effect of methylated vitamin B complex on depressive and anxiety symptoms and quality of life in adults with depression.ISRN Psychiatry. 2013;2013:621453.Anglin RE, Samaan Z, Walter SD, Mcdonald SD.Vitamin D deficiency and depression in adults: Systematic review and meta-analysis.Br J Psychiatry. 2013;202:100-7. doi:10.1192/bjp.bp.111.106666Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P.The role and the effect of magnesium in mental disorders: A systematic review.Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661citeJärbrink-Sehgal E, Andreasson A.The gut microbiota and mental health in adults. Curr Opin Neurobiol. 2020 Jun;62:102-114. doi: 10.1016/j.conb.2020.01.016Benton D, Bloxham A, Gaylor C, Brennan A, Young HA.Carbohydrate and sleep: An evaluation of putative mechanisms.Front Nutr. 2022;9:933898.Harvard Health.Exercising to relax

13 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.NCCIH. St. John’s wort and depressionTammadon MR, Nobahar M, Hydarinia-Naieni Z, Ebrahimian A, Ghorbani R, Vafaei AA. The effects of valerian on sleep quality, depression, and state anxiety in hemodialysis patients: a randomized, double-blind, crossover clinical trial. Oman Med J. 2021;36(2):e255-e255.Mao JJ, Xie SX, Keefe JR, Soeller I, Li QS, Amsterdam JD.Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial. Phytomedicine. 2016;23(14):1735-1742.Silva, E., & Souza, T. F. M. P.Lavender oil and its effectiveness in anxiety symptoms.2022.Research, Society and Development,11(16), e185111637560–e185111637560. https://doi.org/10.33448/rsd-v11i16.37560Akhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, Vahabi Z, Shab-Bidar S, Rezvani H, Djafarian K.Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022 Nov;36(11):4115-4124. doi: 10.1002/ptr.7598Firth J, Teasdale SB, Allott K, et al.The efficacy and safety of nutrient supplements in the treatment of mental disorders: a meta‐review of meta‐analyses of randomized controlled trials. World Psychiatry. 2019;18(3):308-324.Burhani MD, Rasenick MM.Fish oil and depression: The skinny on fats.J Integrative Neurosci. 2017;16(Suppl 1):S115–S124. doi:10.3233/JIN-170072Lewis JE, Tiozzo E, Melillo AB, et al.The effect of methylated vitamin B complex on depressive and anxiety symptoms and quality of life in adults with depression.ISRN Psychiatry. 2013;2013:621453.Anglin RE, Samaan Z, Walter SD, Mcdonald SD.Vitamin D deficiency and depression in adults: Systematic review and meta-analysis.Br J Psychiatry. 2013;202:100-7. doi:10.1192/bjp.bp.111.106666Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P.The role and the effect of magnesium in mental disorders: A systematic review.Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661citeJärbrink-Sehgal E, Andreasson A.The gut microbiota and mental health in adults. Curr Opin Neurobiol. 2020 Jun;62:102-114. doi: 10.1016/j.conb.2020.01.016Benton D, Bloxham A, Gaylor C, Brennan A, Young HA.Carbohydrate and sleep: An evaluation of putative mechanisms.Front Nutr. 2022;9:933898.Harvard Health.Exercising to relax

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

NCCIH. St. John’s wort and depressionTammadon MR, Nobahar M, Hydarinia-Naieni Z, Ebrahimian A, Ghorbani R, Vafaei AA. The effects of valerian on sleep quality, depression, and state anxiety in hemodialysis patients: a randomized, double-blind, crossover clinical trial. Oman Med J. 2021;36(2):e255-e255.Mao JJ, Xie SX, Keefe JR, Soeller I, Li QS, Amsterdam JD.Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial. Phytomedicine. 2016;23(14):1735-1742.Silva, E., & Souza, T. F. M. P.Lavender oil and its effectiveness in anxiety symptoms.2022.Research, Society and Development,11(16), e185111637560–e185111637560. https://doi.org/10.33448/rsd-v11i16.37560Akhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, Vahabi Z, Shab-Bidar S, Rezvani H, Djafarian K.Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022 Nov;36(11):4115-4124. doi: 10.1002/ptr.7598Firth J, Teasdale SB, Allott K, et al.The efficacy and safety of nutrient supplements in the treatment of mental disorders: a meta‐review of meta‐analyses of randomized controlled trials. World Psychiatry. 2019;18(3):308-324.Burhani MD, Rasenick MM.Fish oil and depression: The skinny on fats.J Integrative Neurosci. 2017;16(Suppl 1):S115–S124. doi:10.3233/JIN-170072Lewis JE, Tiozzo E, Melillo AB, et al.The effect of methylated vitamin B complex on depressive and anxiety symptoms and quality of life in adults with depression.ISRN Psychiatry. 2013;2013:621453.Anglin RE, Samaan Z, Walter SD, Mcdonald SD.Vitamin D deficiency and depression in adults: Systematic review and meta-analysis.Br J Psychiatry. 2013;202:100-7. doi:10.1192/bjp.bp.111.106666Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P.The role and the effect of magnesium in mental disorders: A systematic review.Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661citeJärbrink-Sehgal E, Andreasson A.The gut microbiota and mental health in adults. Curr Opin Neurobiol. 2020 Jun;62:102-114. doi: 10.1016/j.conb.2020.01.016Benton D, Bloxham A, Gaylor C, Brennan A, Young HA.Carbohydrate and sleep: An evaluation of putative mechanisms.Front Nutr. 2022;9:933898.Harvard Health.Exercising to relax

NCCIH. St. John’s wort and depression

Tammadon MR, Nobahar M, Hydarinia-Naieni Z, Ebrahimian A, Ghorbani R, Vafaei AA. The effects of valerian on sleep quality, depression, and state anxiety in hemodialysis patients: a randomized, double-blind, crossover clinical trial. Oman Med J. 2021;36(2):e255-e255.

Mao JJ, Xie SX, Keefe JR, Soeller I, Li QS, Amsterdam JD.Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial. Phytomedicine. 2016;23(14):1735-1742.

Silva, E., & Souza, T. F. M. P.Lavender oil and its effectiveness in anxiety symptoms.2022.Research, Society and Development,11(16), e185111637560–e185111637560. https://doi.org/10.33448/rsd-v11i16.37560

Akhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, Vahabi Z, Shab-Bidar S, Rezvani H, Djafarian K.Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022 Nov;36(11):4115-4124. doi: 10.1002/ptr.7598

Firth J, Teasdale SB, Allott K, et al.The efficacy and safety of nutrient supplements in the treatment of mental disorders: a meta‐review of meta‐analyses of randomized controlled trials. World Psychiatry. 2019;18(3):308-324.

Burhani MD, Rasenick MM.Fish oil and depression: The skinny on fats.J Integrative Neurosci. 2017;16(Suppl 1):S115–S124. doi:10.3233/JIN-170072

Lewis JE, Tiozzo E, Melillo AB, et al.The effect of methylated vitamin B complex on depressive and anxiety symptoms and quality of life in adults with depression.ISRN Psychiatry. 2013;2013:621453.

Anglin RE, Samaan Z, Walter SD, Mcdonald SD.Vitamin D deficiency and depression in adults: Systematic review and meta-analysis.Br J Psychiatry. 2013;202:100-7. doi:10.1192/bjp.bp.111.106666

Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P.The role and the effect of magnesium in mental disorders: A systematic review.Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661

cite

Järbrink-Sehgal E, Andreasson A.The gut microbiota and mental health in adults. Curr Opin Neurobiol. 2020 Jun;62:102-114. doi: 10.1016/j.conb.2020.01.016

Benton D, Bloxham A, Gaylor C, Brennan A, Young HA.Carbohydrate and sleep: An evaluation of putative mechanisms.Front Nutr. 2022;9:933898.

Harvard Health.Exercising to relax

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