10 Best Natural Treatments for Mental Health

The great news is there are many holistic health therapies supported by research—including natural ways to reduce stress and anxiety, the most common mental health disorder among U.S. adults.

These non-drug treatments for mental health disorders run the gamut from taking herbal or nutritional supplementation, to engaging in mindfulness practices, to participating in specific forms of therapy. Of course, there are lifestyle changes for better mental health as well.

In this blog, we’ll reveal 10 evidence-based natural treatments for mental health issues.

WHY NATURAL TREATMENTS?

According to 2022 statistics, over 23% of U.S. adults live with a mental illness, yet only about half of them will be treated. For the most prevalent conditions—anxiety disorders, major depressive disorder (excepting mild depression), and attention deficit hyperactivity disorder—the first line of treatment is typically medication.

While medications may be necessary and highly effective for some individuals, they are not for everybody. In fact, they can make some people feel worse.

Psychiatric medications don’t always work because brains function differently, and disorders can be mild, moderate, or severe, requiring a more tailored treatment approach.

For example, in mild cases of depression, antidepressant medication offers very little to no benefit at all. A natural course of treatment may be your only option.

Even when they do work, the National Center for Biotechnology Information reported that selective serotonin reuptake inhibitors (SSRIs) only work part of the time. It found SSRIs helped improve symptoms in 20 individuals out of 100—less than the amount of people helped by placebo.

The brain-imaging work at Amen Clinics has shown that in cases of ADHD where there’s too much activity in the brain, a typically prescribed stimulant medication can make the condition worse.

Medications also come with many potential side effects. For example, SSRIs, commonly prescribed for anxiety and depression, can have a number of unwanted side effects, including:

• Sexual dysfunction (problems with sexual interest, desire, performance, and satisfaction)
• Nausea
• Dry mouth
• Dizziness
• Drowsiness
• Joint and muscle pain
• Stomach upset
• Diarrhea
• Headache
• Skin rashes
• Insomnia

Plus, they have a Black Box Warning placed on package inserts, which warns about the risk of suicidal thoughts, hostility, and agitation in children, teens, and young adults.

Some medications, such as benzodiazepines, typically prescribed for anxiety disorders, not only come with side effects, but they are also addictive.

There are many good reasons for choosing to try natural methods. If you are currently taking psychiatric medication or not, the following natural treatments can serve to further support your mental well-being. Be sure to discuss them with your medical doctor or mental health professional before making any changes to your current treatment plan.

10 NATURAL TREATMENTS FOR MENTAL HEALTH

1. Herbal Remedies

Herbal remedies can go a long way to support mental well-being. Here are several of the best-studied herbal remedies for mental health.

Saffron

Saffron has some very impressive research behind it showing efficacy in helping to reduce anxiety and depressive symptoms. Over 20 studies show saffron to be more effective than placebo and on par with antidepressants such as Prozac, Zoloft, Effexor, and imipramine for the treatment of depressive symptoms.

A 2019 systematic review and meta-analysis found that “saffron could be an effective intervention for symptoms of depression and anxiety,” and suggested continued research for greater understanding of its workings.

L-theanine

L-theanine, derived from green tea, is one of the best natural remedies for anxiety. In addition to helping calm anxious feelings, l-theanine has relaxing effects that are beneficial to other stress-related mental health issues such as depression and sleep problems, according to research.

Curcumin

Research has shown that curcumin (not as turmeric root but as super-absorbant Longvida) helps with depression.

St. John’s Wort

A 2022 study on medicinal plants for mental health found St. John’s Wort’s response and remission rates were comparable to SSRI therapy in depressive patients, although studies were only 12 weeks long. St. John’s Wort can be reactive with medications. It’s important to only take this herbal supplement under the direction of a medical doctor.

Valerian

The same study showed that valerian may be helpful for mild anxiety and sleeplessness.

Essential Oils

Essential oils of lemon balm, lavender, and peppermint have calming effects that may be beneficial to those with anxiety, the same study showed.

2. Time in Nature

Spending time in nature is one of the best things you can do to support your mental health. After examining data from more than 900,000 residents born between 1985 and 2003, one study found that children who lived in neighborhoods with more green space had a reduced risk of many psychiatric disorders later in life, including mood disorders, depression, schizophrenia, eating disorders and substance use disorder.

An American Psychological Association report noted researchers believe interacting with nature may be useful clinically as a support to existing treatments for major depression. Interestingly, walking in forests, sometimes called “forest bathing,” may potentially help in recovery from trauma and PTSD.

How much time in nature makes a difference? A 2019 study found that two hours of recreational time a week in nature, in one chunk or several visits, significantly increased feelings of well-being.

3. Nutritional Supplements

There’s an entire field dedicated to nutritional therapy for mental health called nutritional psychiatry. Taking brain-healthy supplements can ensure your brain is getting the necessary nutrients it needs to work optimally, which is critical to mental health.

Mental disorders are essentially brain disorders, and nutritional deficiencies can a play a role in their development. Here are a few key nutritional supplements to support your mental health:

Omega-3 Fatty Acids

At the top of the list is omega-3 essential fatty acids. Approximately 93% of the population has sub-optimal levels of these essential nutrients. When it comes to your brain and mental health, the omega-3s sourced from fatty fish called DHA and EPA are the most efficacious.

DHA plays an important structural role in our brain cell membranes. It makes up about 20% of all brain fat. EPA helps support mood and emotional balance. Additionally, these remarkable omega-3s make neuronal transmission more efficient and have anti-inflammatory effects, which confer a number of benefits.

Omega-3s can be very beneficial to individuals with ADHD. A 2020 trial in Translational Psychiatry and a 2017 study in the Journal of Lipids, indicate that supplementing with omega-3 fatty acids can be beneficial for ADHD symptoms, including hyperactivity, attention, and impulsivity.

Importantly, studies also suggest that fish oil with higher levels of the EPA form of omega-3s is particularly helpful for some individuals with ADHD. (This may depend on the type of ADHD you or your child has as there 7 types.)

Omega-3s may help reduce anxiety and depression. A 2018 study in JAMA Open Network found that omega-3 supplementation improves symptoms of clinical anxiety. Similarly, a 2019 meta-analysis suggested omega-3s had beneficial effects on symptoms of depression.

Probiotics

Research also shows a strong connection between gut health and mental health. Taking probiotic supplements can help balance gut bacteria, which may reduce symptoms of anxiety and depression. A 2023 review study concluded “…individuals with anxiety or depression can improve their mood and decrease the severity of their symptoms” when treated with probiotics.

Folate, Vitamin B12, Vitamin D, Zinc, Magnesium

A 2023 study found that folate, vitamin B12, and vitamin D deficiency are associated with depressive symptoms. A review of the existing studies suggests possible benefits of zinc supplementation—as citrate or glycinate—either as a stand-alone therapy or in combination with antidepressants for depression. 

A 2020 review cited two studies indicating that increased magnesium intake is associated with decrease in depressive symptoms too.

It’s critical to choose high quality supplements and work with a nutritionally informed physician such as doctor of functional or integrative medicine, to check and optimize your nutrient levels to support mental health.

4. Diet

It is now recognized in the mental health field that dietary intervention is a key aspect in the treatment of individuals living with mental disorders. A 2022 review of 46 studies that examined dietary interventions in the treatment of mental health conditions—including severe mental illness, depression, and anxiety—found positive effects on mental health outcomes 

Indeed, diet and mental health improvement are closely associated.  Eating a diet rich in fruits, vegetables, lean proteins, fermented foods, and healthy fats (like omega-3s) can support healthy brain function and reduce symptoms of mental health conditions.

A 2016 study showed a strong association between the number of fruits and veggies you habitually consume and your level of happiness. Basically, the more fruits and veggies (up to eight servings per day) you eat, the happier you will be! A diet that helps to keep blood sugar levels steady is beneficial to most people with mental health disorders.

Additionally, eliminating foods that are potentially contributing to symptoms is essential. That generally requires cutting out foods with high amount of added sugar (high-glycemic foods), food additives (preservatives and food dyes), artificial sweeteners, refined carbohydrates, and unhealthy fats. In some cases, eliminating gluten and dairy makes a big difference, as well as limiting alcohol and caffeine consumption.

A 2019 French study found that as consumption of ultra-processed foods go up, depression symptoms go up too. A Nutritional Neuroscience study suggests there is a link between the artificial sweetener aspartame and several neurophysiological symptoms, including anxiety and depression.

Animal studies show negative brain effects in the medial prefrontal cortex of rats fed synthetic dye. Alcohol use and depression are closely linked, as are caffeine intake and increased feelings of anxiousness.

Some research suggests that in individuals with ADHD or other mental disorders, eliminating gluten can improve symptoms. Consuming a higher-protein, lower-simple carbohydrate diet can help with focus and attention in most people with ADD/ADHD with one exception. People who have over-focused ADD do better with a diet that includes higher levels of complex carbohydrates.

5. Cognitive Behavioral Therapy

Therapy plays a critical role in treating numerous mental health conditions. In particular, cognitive behavior therapy (CBT)  has been found to be as effective or more effective than other types of therapy or psychiatric medications, studies have found. CBT helps individuals identify and change negative thought patterns and behaviors.

Indeed, correcting automatic negative thoughts (ANTs) can help with decrease anxious feelings and depressive symptoms. One simple way to begin doing this is inspired by CBT and the work of Byron Katie.

Whenever you have a hopeless, helpless, angry, or worthless thought, your brain releases neurochemicals that make you feel bad. On the other hand, your brain releases feel-good chemicals when you think happy, hopeful, helpful, kind, and loving thoughts.

Pay attention to what you are thinking. Learn to question and reframe your negative thoughts. Whenever you have a thought that makes you feel bad, pause and ask yourself, is it true? Chances are that it is not—especially if contains “always or never” in it. Reframe your thought to something that is true and makes you feel better.

6. Exercise

You can exercise for mental wellness! Indeed, routine physical movement improves mood, reduces anxiety and depression, and boosts overall mental health by promoting better brain function and releasing endorphins. In particular, aerobic exercises such as swimming, jogging, cycling, walking, gardening, and dancing will deliver the greatest benefits.

One study suggests that the benefits of aerobic exercise are on par with medication. In a head-to-head study against the antidepressant Zoloft (sertraline), exercise was equally effective in treating depression at 3 months. Exercise was more effective than antidepressant medication at 10 months.

Simply walking like you are late for 45 minutes 4-5 times a week will help get you the equivalent antidepressant benefits.

Additionally, weight training two times a week can increase testosterone levels, which is associated with improved memory, motivation, and mood. Engaging in some kind of coordination exercise, like table tennis or pickleball, will activate your cerebellum and the rest of your brain conferring more mental health benefits

For depressed individuals, moving your body may sound like a tall order. Remember, you can start small and build your way up. Any exercise will increase blood flow to your brain, which will likely improve your brain function and mood.

Researchers believe the self-efficacy, social connection, and healthy distraction that exercise provides all play a role in its mental health benefits.

7. Mindfulness Practices

It is well understood among mental health experts that mindfulness practices like meditation yoga, and tai chi can help to lessen stress, anxiety and depression while also boosting focus and emotional regulation.

A recent 2024 study on meditation for anxiety and depression had some heartening results for beginning meditators. It found that meditating just 10 minutes a day decreased anxiety and depressive symptoms among a statistically significant number of participants.

8. EMDR Therapy

Eye Movement Desensitization and Reprocessing (EMDR) therapy has been shown to treat a number of conditions, including trauma, adverse childhood events, PTSD, as well as related mental health issues. EMDR therapy uses eye movements or other forms of alternate brain hemisphere stimulation to remove the body and mind’s stress response of traumatic memories.

Many studies show the benefits of EMDR therapy for trauma that commonly take years to achieve in psychotherapy alone.

For example, a 2014 review of 24 randomized controlled studies suggest benefits from EMDR treatment for emotional trauma and adverse life events. In some of the studies reviewed, 84% to 90% of people who have experienced a single trauma found relief from PTSD symptoms after just a few 90-minute EMDR sessions. 

9. Neurofeedback

Neurofeedback is a natural, non-invasive treatment that helps to retrain and rewire your brain, ultimately to support increased focus, improved mood, reduced anxiety, and other mental health benefits. 

It’s a form of biofeedback that analyzes brainwave activity in real-time and helps you to get control of your brainwaves to achieve a desired brain state. While more research is needed, one 2017 review found that neurofeedback showed promise in treating anxiety and depression.

10. Deep Breathing

Your breath has tremendous power in calming an anxious state of mind. Diaphragmatic breathing can calm the nervous system and reduce stress. It can also help lessen depressive symptoms.

A 2016 study in the Journal of Clinical Psychiatry found that a yogic breathing practice was beneficial to individuals with treatment-resistant depression (people who did not respond fully to medication treatment), and it also lowered anxiety symptoms. The yogic breathing technique focuses on alternating between slow, calm breaths and fast, stimulating breaths.

NATURAL SOLUTIONS FOR YOUR MENTAL HEALTH

Incorporating some or all of these natural treatments may improve mental health symptoms. In many cases, they may allow to you take a lower dose of medication or may eliminate the need for it altogether.

Work closely with your psychiatrist or other mental health professional to determine the best holistic mental health therapies for your needs.