TL;DR:
Have you struggled with treatment-resistant anxiety or depression? Or are your lifestyle choices taking a toll on your mental health?
When you experience mental health symptoms, many healthcare providers consider medication the primary solution. Yet natural treatments for mental health are equally important, whether or not you have a diagnosed condition.
Natural treatments are part of an integrative mental wellness approach, which offers a full spectrum of methods to treat the whole person. Extensive research has indicated that non-pharmacological, natural, and holistic treatments can support mental health safely and effectively.
In this blog, you will learn what “natural treatments” entail, what you can expect, and how to safely combine them for optimal results. From mindfulness and herbal remedies to diet and neurofeedback, these 10 strategies have been well researched for their ability to boost mood and help reduce mental health symptoms.
Medically reviewed by Kandace Licciardi, MD, Medical Director, Amen Clinics
While medications can be an important aspect of mental health treatment, they have limitations as well as potential side effects. That’s why it’s important to consider treatment options that go beyond medication alone. At Amen Clinics, our holistic philosophy and integrative treatments address the whole person, not just symptoms.
We find that approaching mental health issues from many different angles contributes to better health outcomes.
Related: For Mental Health, Try Natural Treatments Whenever Possible
Natural mental health therapies are powerful, adjunctive additions to a holistic treatment plan. They can also be preventive, helping stave off symptoms by promoting whole body health.
Like any treatment, natural remedies have some limitations. They’re not always sufficient to be used alone and should be mindfully combined for optimal results. Moreover, they work best when taken based on a personalized brain evaluation, such as with brain SPECT imaging.
Indeed, many natural treatments have shown promise in research on a variety of mental health disorders, from depression and anxiety to ADHD and PTSD. Further studies will be helpful to find out more about their full potential, but the 10 solutions listed below have strong evidence behind them.
Extensive research has indicated that non-pharmacological, natural, and holistic treatments can support mental health safely and effectively.
With multiple natural mental health treatments available, it’s helpful to select several that suit your capabilities, lifestyle, and interests. Use a “menu approach,” choosing several that will make an impact—and experimenting to find those that work best.
Though it’s important to choose solutions you can stick with, smart sequencing reaps optimal results. Start with foundational options first, like diet and exercise, then add in extra efforts like breathing and meditation.
Monitor your results and adjust as needed, based on your response. Each individual is unique, and no two mental health conditions are alike. Even the same condition can have numerous manifestations.
For example, through studying thousands of brain imaging results, Amen Clinics has found seven types of ADD, seven types of anxiety and depression, and six brain patterns associated with addiction. Not all individuals will respond the same way to interventions—including natural ones.
When it comes to any type of mental health treatment, it’s important to keep in mind safety concerns, such as contraindications and possible interactions with other treatments.
As outlined above, studies show through meta-analyses and randomized controlled trials that numerous natural treatments can help with mental health symptoms. But for some cases, natural treatments are less likely to suffice, such as in patients with severe pathology.
Finally, overly relying on natural treatments without the oversight of a qualified mental health professional can lead to less-than-optimal outcomes. Seek medical supervision to guide both conventional treatment and natural solutions for mental health disorders and symptoms. This is critical for individuals who have been diagnosed with a medical condition or mental illness.
Amen Clinics conducts a brain-based evaluation, personal history, and lab assessment to devise a personal treatment plan that may combine any number of evidence-based natural interventions with conventional treatments.
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:
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.
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:
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.
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.
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.
A 2023 review noted that physical activity offers numerous positive effects on mental health, including:
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.
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.
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
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.
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.
Mental health is complex and individual. Future research will help us better understand more about how, when, and why natural treatments help improve mental health symptoms. But their potential is promising.
However, though natural treatments are powerful allies in better mental health, they must be applied thoughtfully for the best results. Explore one or more methods, measure any changes that take place, and consult health professionals to maximize their benefits.
Amen Clinics’ comprehensive evaluation offers a complete brain-based assessment, including SPECT imaging, as well as integrative support in treatment protocols. Our holistic approach combines lifestyle interventions, natural therapies, and conventional methods to support optimal results in our patients.
In some mild cases and with medical guidance, natural solutions may be enough for improvement. Some patients find that natural treatments are their best option. For example, in treatment-resistant cases or for those concerned with medication effects long term, a natural approach works well. Others find they work best in combination with pharmacological solutions.
The length of time for results will depend on the natural treatment used, but they tend to work relatively quickly. Eating properly and exercising offer feel-good benefits on the spot.
EMDR can offer benefits after just a few sessions. And meditation’s positive effects may kick in with just 10 minutes of daily practice. Benefits of therapy may take several months to a year, depending on the type.
Generally, yes, but for maximum safety, work with a qualified practitioner on your holistic treatment plan. Many studies of natural treatments have shown their benefits when used alongside medications. An integrative approach can have lasting benefits because it treats the whole person.
Professional intervention is important when symptoms are severe, persistent, or interfering with daily life. If you face treatment-resistant anxiety or depression, trauma, significant impairment, or limited relief from natural approaches, clinical care is recommended.
Amen Clinics uses a personalized, integrative approach that includes many natural, evidence-based treatments—such as nutrition, supplements, neurofeedback, psychotherapy, and lifestyle strategies—while also offering medication when appropriate.
About the Reviewer
Kandace Licciardi, MD, Medical Director, Amen Clinics
Dr. Kandace Licciardi is a double board-certified psychiatrist in adult and forensic psychiatry and serves as Medical Director of Amen Clinics. She takes a comprehensive, whole-person approach to care, integrating evidence-based psychiatric treatment with lifestyle, social, and wellness factors. Dr. Licciardi has extensive experience treating depression, anxiety, bipolar disorder, psychotic disorders, and borderline personality disorder, with special expertise in early psychosis intervention. She completed her psychiatry residency at Maimonides Medical Center and her forensic psychiatry fellowship at New York University.
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