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Mental Health

Key points

 

  • Mental health is a key component to overall health and is closely linked to physical health.
  • Factors at the individual, family, community, and society levels can influence mental health.
  • CDC promotes a public health approach to prevent mental health conditions before they develop or worsen.
  • If you live with a mental health condition or are experiencing mental distress, help is available.

 

Get help now‎

If you or someone you know is struggling or in crisis, help is available.

 

Call or text 988 or chat 988lifeline.org.

Caring counselors are available to listen and provide free and confidential support 24/7

Text HOME to the Crisis Text Line at 741741

 

Connect with a volunteer crisis counselor for free and confidential support 24/7

Call 911 or your local emergency services number if you feel safe to do so.

 

 

Overview

 

Mental health is the component of behavioral health that includes our emotional, psychological, and social well-being.

Mental health is a state of well-being that enables us to cope with the stresses of life, realize our abilities, learn well and work well, and contribute to our community.

Mental and physical health are equally important components of overall health.

  • Mental health is closely linked to physical health.
  • For example, depression increases the risk for many types of physical, long-lasting (chronic) conditions like diabetes, heart disease, and stroke. Similarly, the presence of chronic conditions can increase the risk for developing a mental health condition.
  • Addressing mental health and physical health needs can improve overall health.

Mental health is not simply the absence of a mental health condition—it is also about the presence of well-being and the ability to thrive.

  • Many factors influence our ability to thrive and experience optimal well-being, such as family and community relationships, access to opportunities, and environmental circumstances.
  • You can experience positive well-being even if you are living with a mental health condition. Having access to effective treatment that helps to manage symptoms along with presence of safe, stable, and nurturing relationships and environments can help.
  • People who don't have a mental health condition may still face challenges to their mental health.

Taking care of our mental health is important at every stage of life.

  • Early and middle childhood (birth-11 years old): Mental health in childhood includes reaching developmental and emotional milestones and learning healthy social skills and how to cope when there are problems. Children who experience good mental health have a positive quality of life and can function well at home, in school, socially, and in their communities.
  • Adolescence (12-17 years old): Adolescence is a unique and formative time when many health behaviors and habits are established and carry over into adult years. Adolescence is also a time of important developmental changes. Physical, emotional, and social challenges, including exposure to poverty or violence, can make adolescents vulnerable to mental health problems.
  • Young adulthood (18-26 years old): Early adulthood can come with major transitions such as entering college and the workforce, securing housing, or starting a family. Positive mental health and well-being in young adulthood can help young people meet these transitional changes successfully.
  • Middle adulthood (27-64 years old): In middle adulthood, adults may face life stressors related to jobs, parenting, care giving, and relationships.
  • Older adulthood (65+ years old): As people age, they may experience life changes that impact their mental health, such as retirement, coping with a serious illness, or losing a loved one. Some may experience feelings of grief, social isolation, or loneliness.

 

Risk factors

 

Mental health is influenced by many factors at multiple levels—individual, family, community, and society. Risk factors increase the possibility of experiencing poor mental health while protective factors increase the possibility of experiencing positive mental health.

Examples of risk factors

  • Social drivers such as experiencing interpersonal and institutional discrimination
  • Lack of access to housing, healthcare, education
  • Lack of access to employment and economic opportunities
  • Adverse childhood experiences and other types of interpersonal violence
  • Social isolation
  • Poor emotional well-being or coping skills
  • Ongoing or chronic medical conditions, such as a traumatic brain injury, cancer, or diabetes
  • Use of alcohol or drugs

Examples of protective factors

  • Access to quality employment, housing, education
  • Strong social connection and stable, positive relationships
  • Positive coping skills
  • Living in safe communities with access to preventive care and mental and physical health services

Not all people who are exposed to a risk factor experience mental distress. Risk factors for mental distress may differ from risk factors for mental health conditions. People with no known risk factors may still experience mental distress, and some may also develop a mental health condition. However, studies have shown we can improve overall mental health if we work collectively at all levels to reduce risk factors while promoting protective factors. In addition, preventing risk factors and promoting protective factors are especially impactful for mental and physical health during critical developmental stages, such as in childhood and adolescence.

 

Types of mental health disorders

 

Healthcare professionals group mental health disorders according to the features they have in common.

They include:

  • anxiety disorders
  • mood disorders
  • schizophrenia disorders

Anxiety disorders

According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental health disorders.

People with these conditions have severe fear or anxiety related to certain objects or situations. Most people with an anxiety disorder try to avoid exposure to whatever triggers their anxiety.

Below are some examples of anxiety disorders.

Generalized anxiety disorder

Generalized anxiety disorder (GAD) involves excessive worry or fear that disrupts everyday living.

People may also experience physical symptoms, including:

  • restlessness
  • fatigue
  • poor concentration
  • tense muscles
  • interrupted sleep

Anxiety symptoms do not always have a specific trigger in people with GAD.

They may experience excessive anxiety when encountering everyday situations that do not pose a direct danger, such as chores or appointments. A person with GAD may sometimes feel anxiety with no trigger at all.

Panic disorder

People with panic disorder experience regular panic attacks involving sudden, overwhelming terror or a sense of imminent disaster and death.

Phobias

There are many types of phobias, and what may seem typical to one person might be a severe problem that dominates daily life for another.

Different types include:

  • Simple phobias: These may involve a disproportionate fear of specific objects, scenarios, or animals. A fear of spiders is a typical example.
  • Social phobia: Sometimes known as social anxiety, this is a fear of being watched or judged by others. People with social phobia often restrict their exposure to social environments.
  • Agoraphobia: The term “agoraphobia” refers to a fear of situations where getting away may be difficult, such as being in an elevator or a moving train. People sometimes misunderstand this phobia as a fear of being outside.

Obsessive-compulsive disorder

People with obsessive-compulsive disorder (OCD) may experience constant, stressful thoughts and an urge to perform repetitive acts, such as hand washing.

PTSD

PTSD can occur after a person experiences or witnesses a stressful or traumatic event. During this type of event, the person thinks their life or other people’s lives are in danger. They may feel afraid or that they have no control over what is happening.

These sensations of trauma and fear may then contribute to PTSD.

Mood disorders

People may also refer to mood disorders as affective disorders or depressive disorders.

People with these conditions have significant mood changes, generally involving either mania, a period of high energy and joy, or depression. Examples of mood disorders include:

  • Major depression: An individual with major depression experiences a constant low mood and loses interest in activities and events that they previously enjoyed (anhedonia). They may feel prolonged periods of sadness or extreme sadness.
  • Bipolar disorder: A person with bipolar disorder experiences unusual changes in their mood, energy levels, levels of activity, and ability to continue with daily life. Periods of high mood are known as manic phases, while depressive phases bring on low mood.
  • Seasonal affective disorder (SAD): Reduced daylight during the fall, winter, and early spring months triggers SAD, a type of major depression. It is most common in countries far from the equator.

Schizophrenia disorders

The term “schizophrenia” often refers to a spectrum of disorders characterized by features of psychosis and other severe symptoms. These are highly complex conditions.

According to the NIMH, signs of schizophrenia typically develop between the ages of 16 and 30. A person will have thoughts that appear fragmented, and may also find it hard to process information.

Schizophrenia has negative and positive symptoms. Positive symptoms include delusions, thought disorders, and hallucinations, while withdrawal, lack of motivation, and a flat or inappropriate mood are examples of negative symptoms.

 

Early signs

 

No physical test or scan reliably indicates whether a person has developed a mental health condition.

However, people should look out for the following as possible signs:

  • withdrawing from friends, family, and colleagues
  • avoiding activities they would usually enjoy
  • sleeping too much or too little
  • eating too much or too little
  • feeling hopeless
  • having consistently low energy
  • using mood-altering substances, including alcohol and nicotine, more frequently
  • displaying negative emotions
  • being confused
  • being unable to complete daily tasks, such as getting to work or cooking a meal
  • having persistent thoughts or memories that reappear regularly
  • thinking of causing physical harm to themselves or others
  • hearing voices
  • experiencing delusions

 

Myths vs. facts about mental health

There are several commonly held misconceptions about mental health. Here are some examples:

Myth Fact
A person with a mental health condition has low intelligence. Mental health disorders can affect anybody regardless of intelligence, income, or social status.
Teenagers do not have mental health issues. They have changes in their mood due to their fluctuating hormones. While teenagers may often have mood changes, it does not mean they do not have mental health conditions. Half of all mental health conditions begin by the age of 14.
People with mental health conditions are dangerous, violent, and unpredictable. Crimes committed by people with serious mental health disorders make up only 5% of all violent crimes.
Psychiatric medications are harmful. Mental health conditions, like other health conditions, are real. A healthcare professional may prescribe medication to help people manage their symptoms and day-to-day life.
People with bipolar disorder are moody. Bipolar disorder cycles can last from weeks to months and do not change quickly. However, changes in a person’s state of emotion may happen quickly.
A person with a mental health condition is weak. Such conditions would not affect strong people. Having a mental health condition is not related to choice or willpower. Anyone can have a mental health condition.
Bad parenting causes adolescents to have mental health conditions. Many adverse experiences and factors may influence a person’s mental health and well-being. Relationships with parents and guardians are just one factor. A person living in a supportive, loving home can experience similar mental health disorders to someone living in a home with caregivers who need support to provide a safe environment.
People with mental health needs cannot keep and perform well in a job. People with mental health conditions can perform well at work, especially in a workplace that supports and promotes mental well-being.

 

Mental health facts

 

For people who experience mental health symptoms that are serious, persistent, and interfere with daily functioning, it may indicate the presence of a mental health condition.

Mental health conditions are among the most common health conditions in the United States. Common mental health conditions include major depressive disorder, attention deficit hyperactivity disorder, panic disorder, and others.

  • Nearly one in 4 U.S. adults (58.7 million people) live with a mental health condition.
  • Nearly one in 20 U.S. adults (14.6 million people) live with a serious mental health condition—for example, schizophrenia, bipolar, or major depression—that significantly interferes with the ability to carry out life's activities.
  • 1 in 7 children ages 3 to 17 (8 million children) has a current, diagnosed mental or behavioral health condition.

A person may experience multiple mental health conditions at the same time. Mental health conditions can be present for a short period of time or last for a long time. There is no single cause for developing a mental health condition. People living with a mental health condition can get better, recover, and thrive. Whether you live with a mental health condition or are experiencing mental distress, help and support are available. Treatments are available for mental health conditions, and treatment can help reduce the symptoms and severity of mental health conditions. Some mental health conditions can also be prevented.

 

Steps to help maintain mental well-being

 

According to the NIMH, the following steps can help a person manage their mental health by reducing their risk of illness, increasing energy levels, and controlling stress:

  • Regular exercise: Exercising for 45 minutes three to five times a week can help improve a person’s mental health.
  • Eat a balanced diet and stay hydrated: This can help a person maintain a constant supply of energy throughout the day.
  • Aim for good-quality sleep: A 2021 review found that significant improvements in sleep quality led to greater improvements in mental health.
  • Perform relaxing activities: Breathing exercises, meditation, wellness apps, and journaling can help reduce stress and improve overall health and well-being.
  • Practice mindfulness and gratitude: A person can identify and note things they are grateful for at the end of each day.
  • Look for positive social interactions: Connecting with people and maintaining meaningful relationships can help reduce stress and be a source of support and practical help in times of need.

 

The Best Nutrients for Mental Health

 

Just as you might eat protein to aid muscle-building or Vitamin C to ward off colds and flu, certain Vitamins and minerals play a role in mental health, including mood and mental disorders.

All aspects of our health are impacted by our diet, especially our mental health.

Diets rich in vegetables, fruits, meat, fish and whole grains have been linked to better mental health outcomes than diets high in processed foods, refined grains and sugary products.

Ahead, a deep dive into the Vitamins and minerals we need to help optimize mental health and lead healthier, happier lives.

Nutrients We Need for Good Mental Health

While a majority of clinical research has focused on the link between food and depression, a growing body of evidence shows that diet also affects other mental health disorders.

Some of these mental health disorders include:

  • Anxiety
  • Bipolar disorder
  • Attention-deficit/hyperactivity disorder

(Nutritional psychiatry) is meant to work synergistically with everything else you’re doing to support your overall mental health by being an additional tool in your toolbox for you to use.

Vitamins

Your body needs a wide range of Vitamins to run optimally, and two Vitamins, in particular, may contribute to better mental health:

Vitamin C combats inflammation to keep you healthier during times of stress. A 2021 research review suggests that supplementation with Vitamin C may produce mood-elevating effects in patients with mild depression. Another 2021 study in the European Journal of Nutrition found that supplementation with Vitamin C improved attentional focus and performance on cognitive tasks in healthy young adults.

Vitamin C is found in:

  • Citrus fruits
  • Peppers
  • Strawberries
  • Broccoli
  • Brussels sprouts

Vitamin D is known as the "sunshine Vitamin" because your body synthesizes it when exposed to sunlight and supports overall well-being and mood. But many Americans, research suggests, are deficient in Vitamin D. A 2022 study found that supplementing with Vitamin D can improve symptoms of depression.

The best sources of Vitamin D are:

  • Fatty fish like salmon and mackerel
  • Egg yolks
  • Some mushrooms
  • Fortified dairy products

Minerals

The top minerals for supporting good mental health include:

Selenium appears to influence mood, although the correlation is not well understood. One 2022 meta-analysis (a review of existing research studies) in the journal Nature noted that selenium appears to be protective against postpartum depression and may be beneficial for patients with depression.

The best sources of selenium are:

  • Brazil nuts
  • Seafood, including oysters
  • Meat and poultry
  • Whole grains

Zinc deficiency has been associated with depression and psychosis, research suggests, and a 2024 review found that zinc therapy can positively effect people with anxiety.

Good sources of zinc include:

  • Meat and poultry
  • Seafood
  • Legumes
  • Nuts and seeds
  • Whole grains

Potassium levels can have a significant impact on mental wellness. People who have very low potassium levels sometimes experience depression and even psychosis, which can include hallucinations and delusions. A 2024 study in the journal Brain and Behavior found a correlation between lower potassium levels and higher rates of depression and anxiety. You can increase your potassium intake by eating more:

  • Bananas
  • Avocadoes
  • Tomatoes
  • Cantaloupe
  • Potatoes

Magnesium helps regulate the body’s stress response and is key to the production of serotonin, the neurotransmitter responsible for elevating mood. A 2020 research review suggested that supplementing with magnesium, either alone or in combination with antidepressant medications, could help people with mental health issues ranging from anxiety disorders and schizophrenia to eating disorders and ADHD. Another 2021 study found that magnesium supplementation reduced anxiety and stress and had an even greater effect when combined with a Vitamin B6 supplement. As if that weren’t enough, Magnesium glycinate has also been proven to improve restful sleep.

Natural sources of magnesium include:

  • Dark green leafy vegetables
  • Nuts and seeds
  • Beans
  • Whole grains
  • Bananas

Fiber

The brain and gut are connected in many ways. You’ve probably felt this in action if you've ever been anxious and gotten diarrhea or felt like you were going to throw up. That same connection means what you eat influences how you feel.

The connection between nutrition and mental health starts in the womb, according to a 2021 Australian study that found the mom’s gut microbiome during pregnancy can influence behavioral outcomes two years after the baby is born.

Most serotonin, a neurotransmitter involved in mood stabilization is produced in the gut. Providing a healthy gut environment where cells can produce the serotonin your brain and body need is increasingly seen as a key aspect of managing and preventing mental health problems.

That's where fiber comes in. Consuming enough dietary fiber can help support a healthy, diverse gut microbiome, which in turn supports healthy digestion and may lead to a better mood, as well as a reduced likelihood of depression, anxiety, and other mental health disorders. And research supports the link between higher fiber and a lower risk of mental health disorders.

Dietary sources of fiber:

  • Dark green veggies, such as kale, spinach, arugula and asparagus, are great sources of magnesium, fiber, and Vitamins and minerals that can contribute to improved mental health. A 2022 study in the Journal of the Academy of Nutrition and Dietetics found that increased consumption of vegetables improved happiness scores in a randomized controlled trial.
  • Oranges and other citrus fruits are also great sources of fiber, as well as Vitamin C and antioxidants. A 2022 trial that focused on young adults with major depressive disorder found that drinking orange juice improved their symptoms.
  • Whole grains, such as oats, brown rice, bulgur and buckwheat, are a good source of complex carbohydrates, which are slower to digest and provide energy for a longer period than simple carbohydrates. A 2023 review noted that whole grains, which have been associated with a reduced risk of developing cardiovascular disease and type 2 diabetes, may also support better mental health.

Healthy fats

Fat is one of the three macronutrients, along with carbohydrates and protein.

New research reveals a direct connection between dietary fats and mental health, both positive and negative.

According to a 2020 study in the Annals of General Psychiatry, diets containing high levels of saturated fatty acids (which are found in poor-quality trans fats and saturated fats, like those in meat and butter) were associated with higher rates of anxiety. On the other hand, the study found that diets higher in healthy fats – those containing monounsaturated fatty acids (MUFAs), omega-3 fatty acids and polyunsaturated fatty acids (PUFAs) – were associated with a lower incidence of anxiety.

A 2019 meta-analysis in the journal Nature found an overall beneficial effect of omega-3 PUFAs on depression symptoms compared to a placebo and suggested that supplementation could be helpful for people with severe depression and inflammation. A 2018 systematic review and meta-analysis also found that treatment with PUFAs at a certain level eased anxiety.

Dietary sources of healthy fats:

  • Fatty, cold-water fish, such as sardines, mackerel and salmon, are good sources of omega-3 fatty acids as well as protein, Vitamin D, magnesium and zinc.
  • Olive oil contains a high amount of omega-3 fatty acids, making it beneficial for a range of health conditions. A study published in 2022 in the Journal of the Academy of Nutrition and Dietetics found that extra-virgin olive oil had an antidepressant effect in severely depressed patients.
  • Walnuts are also rich in omega-3 fatty acids, as well as fiber, protein, magnesium and zinc. A 2022 study in the journal Nutrients noted that daily consumption of walnuts protected against stress and improved the diversity of the gut microbiome in female study participants. Walnut consumption also helped improve sleep over time; getting better sleep may alleviate some of the symptoms associated with depression, anxiety and other mental health problems. Research from 2019 found that people who ate nuts – particularly walnuts – had a 26% lower risk of depression compared to those who did not consume nuts.

Protein

Another macronutrient that can support good mental health is protein, which is integral to synthesizing neurotransmitters and brain chemicals that carry messages, including serotonin, from one cell or nerve to another. When serotonin levels are too low, depression, anxiety and other signs of mental illness may follow.

The source of the protein is important. For example, a 2023 study in Iran found that women who consumed higher levels of animal protein were more likely to report symptoms of depression, anxiety and stress. On the other hand, plant-based protein may improve depression, anxiety and stress, according to a 2024 study in the journal BMC Microbiology.

Dietary sources of protein:

  • Eggs are a great source of protein as well as Vitamin D, omega-3 fatty acids, B Vitamins and selenium. They're also a good source of choline, a mineral that supports healthy brain function and the movement of neurotransmitters such as serotonin. A six-year cohort study conducted in China and published in BMC Psychiatry in 2023 found that egg consumption was associated with a reduced risk of depressive symptoms in older adults.
  • Beans, lentils and peas – a group of foods called legumes – are great plant-based sources of protein. They're also packed with fiber, omega-3 fatty acids, Vitamin B12, magnesium and zinc. A 2020 study conducted in Iran found that men who ate more legumes were less likely to be anxious than men who didn’t eat as many.

Antioxidants

Inflammation has been associated with many chronic diseases, including heart disease, diabetes, obesity, dementia and cancer.

Inflammation, pain and high levels of stress go hand in hand with depression, anxiety, trauma and worsening of your mental health.

New research released in 2022 shined a light on the connection between inflammation and major depressive disorder via a leakier blood-brain barrier. This barrier is designed to protect the brain from pathogens, but prolonged high levels of inflammation may render it less effective. When this occurs, inflammatory molecules can cross the barrier and activate the brain’s specialized immune cells, leading to inflammation within the brain.

Dietary sources of antioxidants:

  • Brightly colored berries, such as blueberries, blackberries and strawberries, are excellent sources of antioxidants as well as fiber, Vitamins and minerals. The brighter the berry’s color, the more beneficial it may be, as those bright colors indicate the presence of anthocyanins. These powerful antioxidants reduce inflammation and support brain health, including boosting mood. A recent study in the journal Nature demonstrated that strawberries may be particularly good for brain health, reducing depression in overweight individuals with insulin resistance and reducing symptoms of cognitive decline, a precursor to dementia.

Probiotics

Probiotics enhance the diversity of beneficial bacteria in your microbiome, which is a key indicator of optimal gut health and mental well-being

A 2024 study in the journal Brain, Behavior, and Immunity found that a bacterium in fermented foods, called Lactobacillus, mey help prevent depression and anxiety, and aid the body in managing stress.

There are many probiotic supplements, but you can also get probiotics from fermented foods. The fermentation process promotes the growth of various good bacteria – including lactobacillus, bifidobacterium, bacillus and pediococcus – which help digestion and support a healthy and diverse microbiome in your digestive system.

You'll also want to add prebiotic fiber, a type of fiber that helps beneficial bacteria in the gut thrive.

Dietary sources of probiotics:

  • Raw apple cider vinegar
  • Yogurt
  • Kefir
  • Kimchi
  • Kombucha
  • Pickles
  • Miso

Look for fermented foods that contain live and active cultures, and avoid those that have been canned or cooked, as these processes destroy both beneficial and harmful bacteria, potentially reducing the beneficial effects of consuming fermented foods.

Dietary sources of prebiotics:

  • Beans
  • Bananas
  • Berries
  • Asparagus
  • Dandelion greens

Nutrients to Avoid

Diets high in the following items can increase the risk of depression:

  • Animal fats
  • Ultra-processed foods
  • Red meat
  • Processed meats
  • High-fat dairy
  • White potatoes and other simple starches
  • Refined grains
  • Alcohol
  • Sugary foods and beverages

 

!!! Help is out there !!!

 

If you or someone you know is in crisis and considering suicide or self-harm, please seek support:

If you’re calling on behalf of someone else, stay with them until help arrives. You may remove weapons or substances that can cause harm if you can do so safely.

If you’re not in the same household, stay on the phone with them until help arrives.

 

 

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Most recent revision July 02, 2025 06:18:57 AM

 

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