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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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