How Does Bullying Affect Mental Health?

Bullying affects mental health by increasing chronic stress, lowering self-esteem, and contributing to anxiety, depression, and trauma-related symptoms.

To fully explore the effects of cyberbullying on mental health, it helps to first understand the broader impact of bullying. 

Repeated exposure to negative social interactions can trigger persistent fear, emotional dysregulation, shame, and social withdrawal. In fact, a large meta-analysis in JAMA Psychiatry found that bullying victimization is strongly associated with increased risk of anxiety and depressive disorders. 

This can actually make people become hypervigilant by constantly scanning for threats, and increases struggles with concentration and decision-making. 

Another longitudinal study published in The Lancet Psychiatry found that children who were bullied were nearly five times more likely to experience anxiety and almost twice as likely to report depression and self-harm by young adulthood.

Neurodevelopmental research published in Molecular Psychiatry suggests that chronic peer victimization is associated with changes in brain development. This can happen particularly in regions involved in emotional processing and stress regulation, which increases vulnerability to anxiety.

Over time, these experiences can reshape how you or your child interpret social cues and turn everyday interactions with others into deep sources of stress rather than connection.

Related: 7 Warning Signs That Your Child Is a Bully and What to Do About It 

The Brain On Stress Vs. The Brain At Rest

Chronic stress has a major impact on the human brain. For example, brain-imaging research shows that it reduces gray matter volume in areas associated with emotional regulation, memory, and decision-making. One study in the journal Neurology found that people with higher levels of stress hormones had smaller brain volumes and performed worse on cognitive tests. 

When you’re constantly in fight-or-flight mode, your brain has less bandwidth for memory, learning, and focus. 

This is when you might want to try traditional Chinese exercises for brain health and focus, according to research. Slow, gentle practices like tai chi and qigong can activate the parasympathetic nervous system to calm the brain and body.

Slow-moving exercise also boosts neuroplasticity, your brain’s ability to adapt, rewire, and grow. The more intentional and mindful your movements, the more your brain adapts and strengthens over time. 

Gentle movement can boost the vital protein needed for neuroplasticity called brain-derived neurotrophic factor (BDNF). Low levels of BDNF are linked to conditions like depression, Alzheimer’s disease, and reduced cognitive function. 

Research found that older adults who practiced slower movement brain health exercises like tai chi showed increased functional connectivity in the brain and improved performance in memory and attention tasks. 

Stress can also increase inflammation that wreaks havoc on your physical and mental health. Fortunately, research has found a link that shows slower, mindful activities can reduce inflammation and improve brain connectivity, especially in people experiencing chronic stress. That means better rest for less stress throughout the day and at night.

Why Early Detection of Signs of Mental Health Issues in Children Matters

When parents identify these signs early enough, they get a chance to provide the needed support before the symptoms get worse. 

Early detection allows parents and professionals to prevent these difficulties from affecting the child’s daily life, school performance, and relationships with peers and family. 

When mental health issues are diagnosed and treated early, research shows that a child can develop stronger coping skills and emotional resilience — skills that can help them face life’s challenges with greater well-being. 

How Does ADHD Affect Women Differently? 

ADHD in females tends to present in a different way than ADHD in boys, who are more likely to be diagnosed. Primarily, inattentiveness is a predominant symptom in females with ADHD. Unfortunately, many girls and women with this type of ADHD are labeled as slow, lazy, spaced-out, or unmotivated.

Such symptoms point to one of the seven types of ADHD identified through the brain imaging work at Amen Clinics. Rather than the more obvious ADHD symptom of hyperactivity, girls and women are more likely to have symptoms of Type 2, Inattentive ADD. 

Symptoms of Inattentive ADD include: 

• Lack of focus
• Distraction
• Trouble paying attention to details
• Forgetfulness
• Low motivation

Research also suggests that females with ADHD may remain undiagnosed because they develop better coping strategies than males to mask their symptoms. Co-occurring mental health challenges, such as depression and anxiety (both common in female patients with ADHD), can contribute to their cases being overlooked or misdiagnosed. 

Females with ADHD can additionally develop self-esteem issues, assuming personal failure or weakness rather than understanding that their brains are simply wired differently. They may exhibit behavioral issues or underperform at school or work.

How Do You Know If You Have Female ADHD? 

In his book Unleash the Power of the Female Brain, Dr. Daniel Amen describes meeting a patient named Catherine. She initially came to Amen Clinics with her 18-year-old son, who was experiencing symptoms that were interfering with his schoolwork.

When evaluating children and teens at Amen Clinics, parents also complete an intake questionnaire for themselves, since mental health issues often run in families. In Catherine’s case, she scored very high on the ADHD portion of the questionnaire and made an appointment for herself to learn more.

During further evaluation, Catherine explained that throughout her life she had felt “stupid.” Although she graduated from college, she had been labeled a slow learner during her elementary and junior high school years.

She felt she had to try harder than everyone else on tasks like homework. She often stayed home on weekends because she felt overloaded. Even as an adult, she said household chores took her longer than she and her husband thought they should.

These issues affected many aspects of Catherine’s life. As a teenager and young woman, she struggled with bulimia and had long experienced anxiety and restlessness. 

She had even stopped doing certain enjoyable activities, such as going to the movies. “I can’t sit still for more than 15 minutes at a time,” she explained. Her distractibility often caused her to interrupt the movie, asking her husband in the theater what had just happened or what was said.

Catherine also struggled with follow-through, frequently forgetting to pay bills on time, even when she had enough money. She was disorganized, having closets she described as “disaster areas,” and she was frequently late.

Meanwhile, her husband complained that Catherine often started conflicts. He said she “starts problems to have a problem.” Bickering had scarred their entire 25-year marriage.

When Catherine’s brain was scanned using SPECT technology, she and her son showed similar patterns of blood flow and brain activity. While their brains appeared reasonably healthy at rest, during moments of concentration they both showed low activity in the prefrontal cortex (PFC), a pattern associated with ADHD.

Fortunately, with proper diagnosis and treatment, Catherine responded very well. Her energy improved, she felt more focused, and she functioned more effectively in her day-to-day life. Her anxiety levels decreased.

She was able to sit through movies without distraction. Her husband reported that she was more relaxed, less negative, and less conflict-seeking. Catherine also reported significantly greater sexual satisfaction. As her focus improved, so did her ability to experience pleasure.

Over decades, Amen Clinics has observed many women who, like Catherine, have ADHD and share common characteristics. 

If Catherine’s symptoms sound familiar to you, here’s a list of questions to ask yourself: 

1. Do you get easily bored?
2. Does your mind frequently wander in conversations?
3. Do you get distracted easily?
4. Do you find yourself often starting conflict?
5. Do you often say things you later regret?
6. Do you often forget to do something you promised?
7. Do you often get distracted during sex?
8. Do you find that your disorganization often causes problems for you?
9. Do you often have anger outbursts with little or no provocation?
10. Does your mind tend to go blank during conversations?
11. Do you need music or the sound of a fan in order to settle your mind before bedtime?

If you answered yes to more than four statements, you may benefit from being screened for ADHD. 

How Is Inattentive ADHD Different?

The most common symptoms of ADHD in women are short attention span, distractibility, disorganization, procrastination, and poor internal supervision. While some females are hyperactive, many are not. And individuals with ADHD may not have a short attention span for everything. 

Indeed, people with ADHD tend to have trouble with attention for regular, routine, everyday tasks, such as doing homework, paying bills on time, cleaning the house, or listening to their spouse. But when things are new, novel, highly stimulating, interesting, or frightening, people with ADHD can pay attention very well. 

This trait can lead to poor life choices, such as engaging in high-risk activities or seeking conflict in relationships. Females may face life-altering consequences, such as unplanned or teenage pregnancy. 

And, when individuals with ADHD are upset, they can focus, and oftentimes overfocus, on their problems. This is especially true for women, whose brains are naturally designed for getting stuck on certain thoughts or behaviors, such as worrying or holding grudges. 

Related: Unleashing the Power of the Female Brain

Moreover, females have a more active anterior cingulate gyrus (an area deep in the prefrontal cortex). This region of the brain is involved with detecting errors. 

As a result, women can sometimes overfocus on what is wrong in life, in their relationships, career, children, bodies, etc. They can also blame themselves, leading to feeling not good enough, mental health issues like depression and anxiety, and even self-harm and suicide.

What Is Postpartum Depression? 

Postpartum depression is a serious and treatable mental health condition that occurs after childbirth. Recent statistics estimate that about 1 in 8 women with a recent live birth report symptoms of PPD. Yet, only half of women with symptoms get treatment.  

PPD is different from the “baby blues,” which can cause worry, sadness, and fatigue in the days following childbirth but typically resolve relatively quickly. Postpartum depression is more intense, lasts longer, and can interfere with daily functioning and a mother’s ability to care for herself or her baby. 

Although postpartum depression is the more familiar term, psychiatry’s diagnostic manual does not classify it as a separate disorder. Instead, PPD falls under the broader umbrella of perinatal depression, which includes depression that occurs during pregnancy or after childbirth. 

Symptoms can include: 

• Persistent sadness or hopelessness 

• Frequent crying 

• Anxiety or excessive worry 

• Irritability or anger 

• Feeling disconnected from the baby 

• Doubting your ability to care for your baby 

• Exhaustion 

• Loss of interest or pleasure 

• Difficulty concentrating 

• Changes in sleep or appetite 

• Feelings of guilt or worthlessness 

There is no single cause of postpartum depression. Instead, a combination of factors may play a role in its development, including dramatic hormonal shifts after childbirth, sleep deprivation and physical exhaustion, the physical demands of recovery, emotional stress, and the major life transition of caring for a newborn. Of course, genetic factors and a personal or family history of mental health conditions strongly influence the development of postpartum depression as well.

And although PPD shares symptoms with major depression, the new brain imaging findings from Amen Clinics suggest there may be meaningful differences in the brain activity patterns associated with the two conditions. 

Postpartum Psychosis  

Postpartum depression should not be confused with postpartum psychosis. 

Postpartum psychosis is a rare but severe psychiatric condition that can involve a loss of contact with reality. Symptoms may include severe confusion, disorganized thinking, delusions, hallucinations, paranoia, dramatic mood changes, and unusual beliefs or behaviors. 

Like PPD, there is no single known cause of postpartum psychosis; experts believe it is triggered by a combination of genetic, biological, and physical factors following childbirth. Women with a personal history of bipolar disorder or a prior episode of postpartum psychosis are at a higher risk of developing the condition than the general population. 

Unlike typical postpartum depression, postpartum psychosis is a psychiatric emergency because it can put the mother and her baby at immediate risk. 

Anyone experiencing signs of psychosis or thoughts of harming themselves or their baby needs immediate medical attention.  

Consequences of Untreated Postpartum Depression  

When postpartum depression goes untreated, it can affect a mother’s well-being, interfere with bonding, and make it harder to care for and engage with her baby.  

Research has also linked maternal postpartum depression with developmental, cognitive, and emotional difficulties in children, including problems managing stress and an increased risk for anxiety and depression later in life.  

For mothers, the consequences can be serious, including an increased risk of suicide. Getting an accurate diagnosis and appropriate treatment as early as possible can help protect a mother’s mental health while supporting her child’s healthy development and well-being. 

Is HRT Safe for Women? A Direct Answer

For most women, experts agree that HRT can help manage moderate to severe menopause symptoms such as hot flashes when initiated within 10 years of onset of menopause or under age 60.

One of the critiques lodged against the WHI study was that the subjects studied were older (an average age of 63, or post-menopausal). 

Experts now advise women to work closely with a qualified healthcare professional to weigh your individual benefits and risks based on your medical history, age, and symptoms.

HRT safety varies based on several factors. these include: 

• Age at initiation
• Time since menopause
• Type of hormones used
• Delivery method
• Personal risk factors

What Happened After the Women’s Health Initiative Study? 

In the early 2000s, the WHI findings created widespread concern. According to a report from the Yale School of Medicine, nearly 15 million U.S. women were taking an estrogen-based menopausal treatment in the 1990s. Within six months of the WHI study being published, HRT usage declined by nearly 50 percent.

However, research has since revealed that the safety and risks of HRT vary by factors like age, formulation, and timing. In light of these findings, the U.S. Food and Drug Administration (FDA) recently clarified labeling changes regarding the benefit-risk considerations of HRT in an official statement.

In 2025, the FDA removed warnings that linked HRT products with cardiovascular diseases, breast cancer, and probable dementia, as well as endometrial cancer (except in systemic estrogen-alone drugs). It also removed a previous dementia-related warning while adding that HRT is suitable for moderate to severe symptoms in women under 60 years old, or fewer than 10 years since menopause.

What Are the Potential Benefits of HRT? 

HRT can offer relief for women who are experiencing perimenopause and menopause symptoms, including sleep disruption from hot flashes and night sweats, cognitive problems, pain during sex, and mood issues. 

The potential documented benefits of HRT include:

• Sleep improvement
• Possible mood stabilization
• Potential cognitive support (when started at the appropriate time)
• Relief of hot flashes
• Bone density support
• Vaginal and urogenital symptom relief

While HRT does not prevent or cure any disease, it can also offer positive long-term effects. A recent article in JAMA pointed to evidence linking hormone therapy, initiated within a decade of the onset of perimenopause, with various health benefits, including:

• Reduced vasomotor symptoms (such as hot flashes and night sweats) among younger postmenopausal women (50 to 59 years old)
• A 64 percent reduction in cognitive decline 
• A 35 percent decreased risk of Alzheimer’s disease
• A 25 to 50 percent reduction in fatal cardiovascular events, the leading cause of death in women
• A 50 to 60 percent reduction in bone fractures

There are many indirect benefits that come from HRT as well. When hot flashes and night sweats are reduced, sleep is not disrupted. Restful sleep is essential to emotional regulation and good decision making. There’s a ripple positive effect that happens when sleep is improved. 

Additionally, sexual intimacy and satisfaction are important aspects of well-being for women. In perimenopause and menopause, women may experience any of the following symptoms that can have a dramatic negative impact on their sex lives:  

• Vaginal dryness and thinning
• Reduced libido 
• Decreased arousal and sensitivity
• Painful intercourse
• Decreased intensity of orgasms 

In one study, more than 91 percent of the participating menopausal women experienced sexual dysfunction, and this was found to negatively impact their marriages. 

Research shows that there are types of HRT that can help to increase libido in menopausal women. In other studies, HRT has been shown to help with vaginal dryness, thinning, and related pain during intercourse. These are significant benefits for a woman’s overall mental well-being.

What Are the Potential Risks of HRT?

While HRT is associated with easing symptoms around perimenopause and menopause, many still ask: Is HRT safe for women?

Like with any medication, there are risks to consider. Some of the possible dangers of HRT include:

• Blood clots
• Stroke risk
• Breast cancer risk (this varies by formulation and duration)
• Heart disease risk (in women over 70)

On the whole, these risks are very small. Factors such as the timing of treatment (considering a woman’s age as well as years since menopause) are associated with lower risks. 

This is true for increased breast cancer risk. It varies based on the type of HRT, duration of use, and age. For example, the risk is generally higher when HRT involves both estrogen and progestogen, or with a longer duration of use, according to the Breast Cancer Research Foundation. 

Of course, individual risk factors (such as smoking, family history, and clotting disorders) should also be taken into consideration before starting HRT.

Experts agree that, when deciding to take HRT, it’s important to weigh both risks and benefits. 

That said, HRT is generally not recommended for women with a history of breast cancer, endometrial cancer, or other estrogen-dependent cancers. It is also contraindicated for those with active liver disease, stroke, cardiovascular disease, blood clots, or unexplained vaginal bleeding.

As humans, we’re hardwired to connect socially. It’s how we survived for millions of years, by sticking together, avoiding danger, pooling resources, and forming strong bonds. 

Dopamine is your brain’s feel-good hormone and a critical component of its reward circuitry. When your brain releases dopamine in response to something life affirming, such as connecting socially, the good feelings motivate you to repeat actions that ensure your survival. 

When connecting socially online, every comment, like, or share on your posts triggers a small release of dopamine. However, when you return again and again, it can cause a not-so-healthy dopamine loop. 

That’s when you compulsively check your social media apps in response to notifications or you stay on for the next exciting video for too long, all to get more of the feel-good neurochemical dopamine. 

But the more you do it, the more dopamine hits you need to reach the same level of feeling good. While terrible for your brain and mental health, the dopamine loop serves the social media apps by keeping you engaged and online. 

Eventually, your brain gets overstimulated by the constant exposure to images, videos, and updates. But this overstimulation reduces your attention span, making it harder for you to focus on important but ordinary tasks that do not offer the dopamine hit social media does. It also leads to mental fatigue and poorer cognition. 

Additionally, seeing other people’s success through “polished posts” can lead to comparison-based stress responses. More simply, it leads to a “compare and despair” mindset.  

You may start feeling like your appearance, achievements, or lifestyle aren’t good enough. All these can lower your self-esteem, increase anxiety, and contribute to depression. 

But that’s not all. Late-night scrolling can disrupt your sleep. When you get exposed to blue light at night, it interferes with melatonin production, making it difficult for you to fall asleep. Poor sleeping patterns affect your attention, mood, and overall brain function. 

Brain imaging studies on individuals struggling with screen overuse at Amen Clinics show changes in the brain regions responsible for emotion regulation, attention, and reward processing. Such findings might explain why symptoms like anxiety and focus difficulties worsen for patients with heavy digital use. 

Related: 5 Most Addictive Social Media Features 

The Psychological and Emotional Effects of Social Media

To better understand the impact of social media on mental health, let’s take a look at what researchers have found. 

Research associates frequent and excessive social media use with heightened levels of anxiety, depression, loneliness, and diminished self-esteem. The constant updates, notifications, and comparisons can keep your brain in a state of high alert, triggering worry and stress cycles. 

Constantly comparing your life with others’ “perfect” moments or highlight reels can make you feel inadequate and depressed. Indeed, studies have witnessed a rise in depressive symptoms for social media users, as online interactions can reduce real-life connections and increase feelings of isolation. 

For teens, in particular, both the online vitriol, and tendency to compare oneself to others who appear prettier, happier, and more successful can be damaging. In survey research, teens report that this can make them feel overwhelmed by the drama they witness, pressure to post content, excluded by friends, and generally worse about their own lives.   

One of the surprising harms of social media is that it can actually make you feel lonelier. Even though you could be interacting with many people online, it’s possible to feel emotionally disconnected. Studies affirm that heavy digital interactions may replace in-person relationships and lead to loneliness. 

Heated online discussions, pings, and alerts can overstimulate your brain, elevating stress and irritability. That huge emotional overload can negatively impact your mood without you realizing it. 

Negative comments and other forms of online harassment can lead to poor mental health. Studies show that cyberbullying victims usually experience low self-worth, anxiety, and depression. 

Related: Is Social Media Causing the Youth Mental Health Crisis?

Who Is Most Vulnerable and Why?

Some people are more sensitive to the psychological and emotional effects of social media than others. Here are the most vulnerable groups:

• People who have trauma histories – If you have lived through trauma, your nervous system is usually on high alert. Social media content involving criticism, conflict, and other unexpected triggers can intensify your stress responses.
• Users who are already struggling with anxiety and depression – The negative news, comparison, and emotional overload often worsen feelings of sadness, worry, and self-doubt, which makes it harder for some people to cope. 
• Individuals with addiction and impulsive tendencies – Dopamine loops compel such individuals to succumb to the irresistible urge to keep posting or scrolling. That increases the risk of overuse.  
• Different brain types – According to brain imaging at Amen Clinics, here is how different brain patterns respond to digital stimulation: 
  • Sensitive brain types – These brain types are more emotional and become more reactive to comparison, conflict, or negative comments. 
  • Overactive brain types – These may get overwhelmed or become more anxious due to constant online noise.
  • Underactive brain types – Brain types that may be more prone to addictive scrolling because social media stimulation provides temporary boosts in focus or mood. 

Is Social Media Bad for Mental Health? The Real Answer

Knowing these effects, it’s natural to wonder: Is social media bad for mental health in the long run? 

The truth is that social media doesn’t always cause harm. Its impact depends on your brain’s wiring, how you use it, or even your mental health history.  

Common red flags that indicate your social media use may be a problem include losing sleep from being online late at night, experiencing mood swings following scrolling, or feeling an uncontrollable urge to constantly check your apps. 

There are some positive aspects of social media, too. It can offer social connection, learning opportunities, and support.

How you use it appears to determine whether it is helpful or harmful. 

How to Use Social Media in a Healthier Way

Mental health experts have found that the following basic and practical steps can help you minimize the negative effects of social media and help you to enjoy it in a more balanced way.

1. Create Digital Boundaries 

• Set daily time limits for the social media apps you frequent. 
• Turn off all non-essential notifications.
• Schedule different phone-free blocks. For instance, don’t use your digital device in first thing in the morning, during meals, or before bed.

2. Become Intentional When Curating Your Feeds

• Unfollow accounts that trigger stress, negativity, or lack compassion.
• Instead, follow accounts featuring content that educates, calms, or inspires you.

3. Replace Late-Night Scrolling

• Journal or read a book before bed in place of scrolling.
• End screen time one hour before you go to bed and use warm lighting.
• Develop a calming routine before bed, such as doing a few stretches or practicing deep breathing for a few minutes. 

4. Strengthen Your Real-World Connections

• Spend more time engaging in outdoor activities and hobbies with friends. 
• Make face-to-face conversations a priority with in-person social interactions.

5. Follow Amen Clinics’ Brain-Based Guidance

• Pay attention to triggers like impulsive posting or compulsive checking.
• Notice the emotional triggers that cause you to scroll more.
• Step back whenever you feel anxious, overstimulated, or unable to stop scrolling.

WHAT ARE THE 10 BEST NATURAL TREATMENTS FOR MENTAL HEALTH?

Whether you call them lifestyle medicine, non-drug mental health treatments, integrative treatments, complementary therapy, or holistic wellness, natural strategies can help to improve your mental health. Here are 10 evidence-backed examples:

1. Herbal Remedies

A variety of natural ingredients have been studied for their effects on mental health. The most extensively researched are saffron, L-theanine, curcumin, St. John’s Wort, valerian, and essential oils.

Saffron

A meta-analysis of seven studies found that saffron improved depressive symptoms. In fact, researchers deemed it as effective as synthetic antidepressants. It also worked safely, without serious adverse events. 

Another review analysis determined that saffron had a significant positive effect on both depressive symptoms and anxiety symptoms. Its positive effect remained when saffron was used in conjunction with antidepressants for depressive symptoms.

L-theanine

Derived from green tea, L-theanine is a helpful natural remedy for anxiety. In one study that administered L-theanine to adults for a duration of four weeks, numerous markers of mental wellness improved, including depression, anxiety, and sleep quality. 

Cognitive functions—specifically, scores on verbal fluency and executive function—also improved. Researchers concluded that “L-theanine has the potential to promote mental health in the general population with stress-related ailments and cognitive impairments.”

Curcumin

A study found that treatments with differing doses of curcumin and combined curcumin/saffron were effective in reducing depression and anxiety symptoms in individuals with major depressive disorder. Additional research has noted that curcumin absorbs better in certain forms, such as Longvida over turmeric root. 

St. John’s Wort

One study, published in 2022, pointed to evidence that the effects of St. John’s Wort were comparable to selective serotonin reuptake inhibitor (SSRI) treatment, in terms of response and remission rates.

So far, findings have resulted from short-term studies, so additional research is needed. This herbal remedy can also present negative interactions with certain drugs and other possible adverse effects, so education and proper medical direction is imperative. 

Valerian

This same study evaluated other herbal remedies, including valerian. It found that the plant may offer help for symptoms including mild anxiety, sleeplessness, and obsessive-compulsive tendencies.

Essential Oils

Finally, this study pointed to the mental health benefits of various essential oils: lemon balm, lavender, and peppermint. Because these have calming properties, they may help individuals with anxiety.

2. Time in Nature

In our modern age, too many adolescents and adults do not spend enough time in natural settings. The alternatives —indoor living and excess screen time — can lower vitamin D levels while promoting negative mental health outcomes and even reduced brain volume. 

However, a 2019 study found that spending just two hours per week in nature for recreation significantly increased feelings of well-being. A more recent review pointed to various studies that showed nature exposure was associated with improvements in:

• Cognitive function
• Brain activity
• Blood pressure
• Mental health
• Sleep 

3. Nutritional Supplements

A field called nutritional psychiatry focuses on using nutrition for better mental health. Because the brain requires proper nutrients to function at its best, brain-healthy supplements can help improve mental health. Positive results have been observed with these supplements:

Omega-3 Fatty Acids

An estimated 93 percent of Americans lack optimal levels of omega-3 fatty acids. These essential nutrients, sourced from fatty fish, include DHA and EPA.

DHA makes up about 20 percent of all brain fat and plays an important structural role in brain cell membranes. EPA supports mood and emotional balance. In addition, omega-3s improve efficiency of neuronal transmission and offer anti-inflammatory effects. 

Omega-3s can be beneficial to those with ADHD, studies show. Researchers found that adequate amounts of omega-3s is associated with improved ADHD symptoms such as hyperactivity, attention, and impulsivity.

Omega-3s may also help reduce symptoms of anxiety and depression, research shows.

Probiotics

Researchers are increasingly understanding the close connection between gut health and mental health. A 2023 review study noted that probiotic supplements for balancing gut bacteria may help reduce symptoms of anxiety and depression while boosting mood

Folate, Vitamin B12, Vitamin D, Zinc, Magnesium

Deficiencies in nutrients — including folate, vitamin B12, and vitamin D — have been associated with mental health symptoms. Meanwhile, supplements with zinc (such as citrate or glycinate) as well as magnesium can be helpful for those with depression.

It’s important to choose high-quality supplements and take them under the supervision of a nutritionally informed physician. A doctor of functional or integrative medicine can help monitor and optimize nutrient levels to best support mental health.

4. Diet

A diet composed of whole foods, low sugar, and no additives is a crucial component for maintaining optimal mental health. Choose colorful fruits and vegetables, whole grains, legumes, lean proteins, fermented foods, and healthy fats (including omega-3s) to best support healthy brain function and reduce mental health symptoms.

Simultaneously, limit or eliminate potentially aggravating substances, including alcohol and caffeine. Experiment with avoiding gluten and dairy to see if mental health improves. And steer clear of too much added sugar and high-glycemic foods, food additives (like preservatives and food dyes), artificial sweeteners, refined carbohydrates, and unhealthy fats. 

Numerous studies have established links between diet and mental health. One 2022 review noted that nutritional interventions have “psychoprotective potential.” It determined the best strategies for mental health include a well-balanced diet, physical activity, and consuming probiotics, prebiotics, and antioxidants.

5. Cognitive Behavioral Therapy (CBT)

Mental health conditions can respond well to numerous types of psychotherapy, including CBT. This modality is effective for changing negative thought patterns, driven by what Dr. Daniel Amen calls ANTs (automatic negative thoughts).

CBT helps identify and reframe negative thought patterns and behaviors. As a result, anxious feelings and depressive symptoms can subside. 

When you choose happy, hopeful, helpful, kind, and loving thoughts rather than hopeless, helpless, angry, or worthless ones, the brain releases feel-good neurochemicals. CBT helps you learn how to make these substitutions.

6. Exercise

A 2023 review noted that physical activity offers numerous positive effects on mental health, including:

• Boosting self-concept and body image
• Improving the functioning of the brain’s hypothalamus-pituitary-adrenal (HPA) axis, which is critical in the body’s stress response
• Reducing symptoms of depression and anxiety
• Helping with sleep 
• Improving psychiatric disorders
• Promoting better mood and quality of life
• Helping to manage cravings in substance addiction
• Reducing some psychotic symptoms and treating medical comorbidities that accompany psychotic disorders

Try aerobic movement, such as swimming, jogging, cycling, walking, gardening, or dancing, as well as resistance and strength training. Even just walking briskly for 45 minutes, four to five times a week, can help bestow benefits equivalent to antidepressants. And coordination exercise, like table tennis or pickleball, activates the cerebellum and boosts mental health. 

Start with small goals and increase movement over time. Any exercise increases blood flow to your brain, which helps with brain function and mood.

7. Mindfulness Practices

Mindfulness practices — such as meditation, yoga, and tai chi — reduce stress, improve focus, and assist in emotional regulation. They can also counter symptoms of anxiety and depression. 

These benefits don’t require hours of practice or years of experience. One 2024 study found that, after only 10 minutes per day of meditation over 30 days, participants reported significantly better well-being, as well as lower depression and anxiety symptoms. 

8. EMDR Therapy

Eye movement desensitization and reprocessing (EMDR) therapy can be very helpful for individuals with trauma, including PTSD. Unlike talk therapy, EMDR uses bilateral hemispheric brain stimulation to reduce or remove the emotional charge around traumatic memories. 

Studies have shown that EMDR can work more quickly than other psychotherapeutic approaches on issues like adverse childhood experiences (ACEs). A study review noted research that found 84 to 90 percent of people with single-event trauma found relief from their PTSD symptoms after just a few 90-minute sessions of EMDR.

Related: 5 Conditions That Can Benefit From EMDR Therapy

9. Neurofeedback

Neurofeedback, a natural and non-invasive treatment, helps retrain and rewire your brain. Its benefits include improved focus and mood, reduced anxiety, and other positive effects on mental health.

This form of biofeedback analyzes brainwave activity in real time. Clients can then get better control of their brainwaves and achieve a desired brain state. One 2021 study suggested that incorporating mindfulness with neurofeedback can positively impact brain activity in those who have anxiety. 

10. Deep Breathing/Breathwork

For centuries, diaphragmatic breathing and yogic breathing have been used for relaxation, focus, and stress relief. They help calm the nervous system and may even help reduce depressive symptoms.

One study from 2016 established that a yogic breathing practice helped individuals with treatment-resistant depression, making it a viable alternative to medication. With its alternating slow, calm breaths and quicker, stimulating breaths, yogic breathing also lowered anxiety symptoms.