A child’s poor behavior or a depressed mood might be attributed to temperament or a developmental phase. Add to that the stigma surrounding mental health disorders and the challenge and expense of addressing them, it’s easy to see how parents may not readily see a problem, as research has found.

Yet, a child’s mental health is paramount to their well-being and success in life. It’s especially important to identify and treat mental health issues early when they start. The National Alliance on Mental Health reports that 50% of lifetime mental disorders start by about age 14, and 75% by age 24.

Allowing a child’s symptoms to go unchecked can increase the chances of failing in school, limit their opportunities to go to college, lessen their ability to get the job they want, and set them up for a lifetime of difficulty in relationships with others. A parent’s worst nightmare, it can lead to suicidal thoughts and behavior.

But it is not all gloom and doom. Mental health conditions are highly treatable. As a parent, you can educate yourself about mental health challenges that children and teens commonly face, as well as the warning signs of a mental health problem.

Here’s your guide to children’s mental health, including tips for parenting to support your child’s mental well-being now and into adulthood.

Mental Health Conditions in Children – The Facts

Mental health conditions among children and adolescents are surprisingly common. According to the latest available data (collected in 2018-2019) from the U.S. Centers for Disease Control and Prevention (CDC), 1 in 7 children ages 3 to 17 (13%) had a current, diagnosed mental or behavioral health condition. As several years have passed since the data collection, that figure is estimated to be higher today.

The most common childhood mental health conditions are attention deficit (ADD), also known as attention-deficit/hyperactivity disorder (ADHD); anxiety disorders; behavioral problems (including oppositional defiant disorder and anger issues); and depression (or mood disorders).

Here are the latest available statistics for each condition:

• According to a 2020–2022 National Health Interview Survey (NHIS ) data brief published by the CDC, 11.3% of children ages 5-17 have ever been diagnosed with ADD/ADHD (14.5% of males and 8% of females).

CDC data collected from 2021–2022 reports the following:

• 10% of children ages 3-17 had current, diagnosed anxiety (9% of males and 11% of females).
• 7% of children ages 3-17 had current, diagnosed behavior disorders (10% of males and 5% of females).
• 4% of children ages 3-17 had current, diagnosed depression (3% of males and 6% of females).

Of course, there are other mental health disorders in children too. Children and teens can suffer from obsessive-compulsive disorder (OCD), bipolar disorder, autism spectrum disorder (ASD), eating disorders, PTSD, PANDAS, tourette syndrome, schizophrenia, aggression, learning disabilities, substance abuse problems, and traumatic brain injury (TBI), to name several.

It’s not uncommon for a child or teen to have more than one mental health disorder. For example, the CDC reports a 2022 survey showed more than 75% of children with ADD/ADHD had at least one other co-occurring condition. If you recognize multiple signs and symptoms in your child, it could mean that co-occurring conditions are at play. 

A parent’s greatest concern, suicidality, is a high risk among teens. An estimated 2 million adolescents attempt suicide each year. It is the second leading cause of death for children and young adults ages 10 to 24 after unintentional injuries.

Unfortunately, too many children and adolescents with mental health conditions go untreated. Research has found that approximately 70-80% of children with mental health disorders go without care.

While these statistics are sobering, the good news is that research shows early diagnosis and treatment of mental health conditions show better outcomes for children and adolescents as adults. Parents play a crucial role in helping to spot the signs of a mental health problem when it starts.

Warning Signs of Mental Health Issues in Kids

Indeed, one of the best things you can do as a parent for your child’s mental health is know the signs. The difficulty is in discerning a period of troublesome behavior and emotional problems from a true mental health condition.

Keep these questions in mind to help you figure out if your child may need to see someone:

1. Are the signs persistent for several weeks, months, or longer?
2. Are the signs negatively impacting your child’s academic performance, friendships, or home life?

If the answer is yes, that’s a clear indication it is time to seek help. Remember, failing to address these types of signals can increase the chances of your child having a lifetime of mental health struggles.

Signs of a Mental Health Problem in Younger Children

• Frequent tantrums or persistent irritability
• Increasing complaints of stomachaches or headaches unrelated to a medical cause
• Difficulty being still except when engaged in video games, etc.
• Problems with sleep – either too little or too much, having nightmares, or daytime sleepiness
• Shows little to no interest in playing with other kids or has trouble making friends
• Struggles academically or has a recent decline in grades
• Checks things repeatedly or engages in repetitive action out of fear that something bad could happen

Signs of a Mental Health Issue in Older Children and Teens

• No longer has interest or shows little interest in activities they used to enjoy
• Low energy
• Sleeps too little or too much or is sleepy during the day
• Increasingly isolates, spending little time with friends or family; avoids social activities
• Has periods of highly elevated energy and activity with litlte sleep
• Thinking someone is trying to control their mind or hearing things others don’t

Less Obvious Signs of Mental Health Issues

At Amen Clinics, our mental health experts have additionally noted the following less noticeable signs of mental health problems in children and teens:

• Persistent nightmares
• Changes in appetite or diet
• Mood swings (emotional outbursts, crying spells)
• Avoiding or missing school
• Persistent boredom
• Argumentative, aggressive, and oppositional behavior

Condition-specific Signs of Mental Health Issues

Here are some indicators that your child may have one or more of the four most common mental health conditions among kids and teens: ADD/ADHD, anxiety, behavioral problems, or depression:

1. ADD/ADHD

ADD/ADHD in children symptoms include inattention, trouble focusing, being easily distracted, frequent daydreams, overfocused attention, hyperactivity, an inability to sit still, and disorganization.

2. Anxiety

If you are wondering how to help a child with anxiety, you can start by identifying if they have any of the following signs:

• Worrying or crying more than other kids their age
• Saying they don’t feel well (sore muscles, upset stomach, headache, etc.)
• Restlessness
• Easily angered
• Trouble focusing
• Saying they are/are not hungry all the time
• Tremors
• Refusing to go to school
• Frequently going to the bathroom

3. Behavioral Problems

Child behavior problems might include impulsivity, compulsive behaviors, anger or aggression issues, negativity, nervousness, disruptive talking, inappropriate actions, manipulation, defiance, inattention, or antisocial behavior.

4. Depression

There are five common signs of depression in kids:

• Mood and attention changes (Suddenly sadder or more irritable; more lonely and likely to cry; more temper tantrums in younger children)
  
  
• Loss of interest and/or motivation (low energy, lethargy, no motivation to do what they used to enjoy)
  
  
• Self-destructive behavior (self-harm, substance abuse, eating disorders, etc., as well as risk-taking behaviors such as reckless driving, unprotected sex, running away)
• Physical ailments (sleeplessness or sleeping too much, pains and aches, gastrointestinal issues – without a medical cause)
• Negative thinking patterns (negative thoughts causing your child to feel guilt, helplessness, hopelessness, fear, or self-loathing)

Signs of More Serious Psychiatric Disorders

Researchers analyzed epidemiological data from more than 6,000 children and parents to determine signs of more serious psychiatric issues. They came up with the following 11 warning signs that were published in the medical journal Pediatrics. If you recognize your child as exhibiting even one of these signs, it is cause to seek out help from a pediatrician or qualified mental health professional as soon as possible.

1. Feeling extremely withdrawn or sad for more than 2 weeks
2. Having made or making plans to harm or kill themselves
3. Sudden, overwhelming fear not tied to anyting in particular, sometimes experienced with rapid breathing and a racing heart
4. Getting involved in fights; using a weapon, or strongly wanting to hurt others
5. Extreme, out-of-control behavior that can endanger themselves or others
6. Eating too little, throwing up, or taking laxatives to make themselves lose weight
7. Intense worries or fears that disrupt their day-to-day activities
8. Great difficulty concentrating or remaining still that puts them in physical danger or causes school failure
9. Repeated drug or alcohol use
10. Intense mood swings that cause problems in relationships with others
11. Dramatic changes in personality or behavior

If you observe just one of these behaviors in your child or teen, it is recommended that you take them to see a qualified mental health professional for an evaluation.

Brain Health Is Mental Health

It’s important for parents to address any stigma they may carry about mental health disorders. The truth is mental health disorders are brain health disorders and multiple factors play into their development. Rather than being character flaws or personal weakness, mental conditions have a neurological and biological basis. Compromised brain function or damaged brain structure oftentimes contribute to their development. Genetic, lifestyle, temperament, and life experiences can all influence mental health too.

In order to properly diagnose and treat mental health conditions, Amen Clinics uses brain SPECT imaging, which measures brain blood flow patterns. By examining cerebral blood flow, areas of the brain that are overworking, underworking, or functioning normally can be identified. Looking at what is happening in the brain allows for a more accurate diagnosis and a tailored treatment plan.

While talk therapy and medication may be necessary in treating some pediatric mental health issues, oftentimes adjusting lifestyle factors to support brain health can improve a child’s condition dramatically. That might mean making dietary changes, starting nutritional supplementation, implementing physical activity, ensuring restful sleep, and more.

Parenting Tips for Mental Health

If you believe your child is suffering from a mental health condition, in addition to seeing your child’s pediatrician or a qualified mental health professional, there are things you can do. Take measures in your parenting style and at home to ensure you are prioritizing brain healthy habits as well as good mental health practices. As most adults don’t even know how to talk to kids about mental health, there may be a learning curb! Be patient.

Below are suggestions gleaned from Raising Mentally Strong Kids a book by Amen Clinics’ founder, Daniel Amen, MD, and Charles Fay, PhD.

1. Prioritize Mental Health

Teach your child the importance of prioritizing mental health. Be proactive in addressing any mental health concerns your child may have. Readily seek professional support when needed. Make a safe space or time for your child to share openly with you. (This might be at bedtime for younger children or during a car ride for teens.) Listen and validate your child’s experiences without being reactive or “fixing.” It’s important for them to feel you genuinely want to hear about their life in a supportive, non-judgmental way.

2. Promote Positive Thinking

Automatic negative thoughts can fan the flames of depression, anxiety, and other mental health issues. You can teach your child how to challenge negative thoughts (such as black-and-white “all or nothing,” always/never thoughts) and replace them with constructive, optimistic perspectives. This practice boosts self-esteem and helps your child develop resilience.

3. Adopt Brain Healthy Nutrition

What your child eats plays a huge role in how they feel mentally. A diet rich in omega-3 fatty acids and other healthy fats, lean proteins, antioxidant and nutrient-rich fruits, vegetables, legumes, and complex carbohydrates – are all excellent for brain health. Limit consumption of foods that may compromise brain or digestive health such as sugar, artificial sweeteners, food additives, processed foods, and gluten.

4. Ensure Physical Activity

Kids need to move their bodies! Exercise enhances brain function, improves mood, and reduces stress.

5. Manage Screen Time

Setting healthy boundaries around the use of technology is essential for your child’s mental health. A number of mental health conditions are exacerbated by overuse of social media. Encouraging face-to-face interactions, creative play, and outdoor activities are much better alternatives to screen time.

6. Build Emotional Intelligence

Model and teach your child to recognize, understand, and manage their emotions. If appropriate, introduce your child or teen to deep breathing and meditation – great tools for emotional self-regulation.

7. Create a Supportive Environment

Maintaining open communication, setting clear expectations, and providing consistent encouragement and praise are all part of creating a healthy environment for your child.

8. Teach Problem-Solving Skills

Involving your child in some decision-making processes and encouraging them to think critically about the consequences of their actions fosters independence and confidence in their ability to handle challenges.

9. Encourage a Growth Mindset

Teach your child that they can grow with effort and perseverance. This mindset will help them view challenges as opportunities for growth rather than obstacles.

Unfortunately, the U.S. Food and Drug Administration (FDA) does not require warnings on products that contain these dyes, so concerned consumers must do their due diligence to minimize or eliminate consumption of them.

Here’s what you need to know about Yellow 5 and brain health and what you can do to protect yourself and your children from potential harm. 

WHAT IS YELLOW DYE 5?

Yellow Dye 5, also commonly known as Yellow 5 or tartrazine, is an artificial yellow food colorant added to food, personal care products, and medications. It’s one of seven synthetic food colorants derived from petroleum and approved by the FDA. After Red 40, it is the most widely used dye.

It’s most often found in processed pastries and cereals; brightly colored soda; colored candy; personal care products such as mouthwash, cosmetics, toothpaste, and liquid soaps; and in prescription drugs and over-the-counter medications like cough syrup. However, you can also find it in unsuspecting foods such as pickles or butter!

A bright yellow dye, tartrazine is a more stable and cheaper alternative to natural food dyes. Food manufacturers use it to help make their products more enticing to consumers. Adding this synthetic color serves a number of important functions including the following:

• Helps to offset color loss due to exposure to air, temperature extremes, light, moisture variances, and storage conditions.
• Helps to make the color of a product more vivid and uniform, minimizing variations.
• Acts as a color enhancer for natural colors already present for a food or to provide color to foods without color to make them appear more exciting and fun, such as soda, snacks, and candy.

Manufacturers are required to list dyes like Yellow 5 on the ingredient label. However, sometimes it can be hard to spot because tartrazine goes by many different names. Here are some of the most common:

• Yellow 5
• Tartrazine
• FD&C Yellow No. 5
• FD&C Yellow 5
• Yellow 5 Lake
• Yellow Lake 69
• Lake Yellow
• E102
• I. 19140
• 1310 or 1409 Yellow
• Acid Yellow 23

3 YELLOW FOOD COLORING RISKS

A number of human and animal studies indicate a link between consumption of Yellow 5 and consequential health risks, even though the dye is FDA approved. Other countries have placed warning labels on products containing Yellow 5 or have banned this synthetic dye in food products altogether because of the potential health risks it poses.

1. Yellow 5 and Brain Health Risks

Let’s start by looking at artificial dyes and brain health and, specifically, tartrazine and brain function. A 2024 review study of human and animal research on the effects of synthetic dye consumption on brain health came to a significant conclusion stating, “… evidence suggests that these dyes can significantly impact brain function and overall neurological health.”

That conclusion was about artificial dyes as a group. But is Yellow Dye bad for your brain? Animal research suggests it might be. In a study on tartrazine consumption in rats, researchers found that memory, learning, and behavior was impacted.

Indeed, a smaller volume size of the medial prefrontal cortex was observed in the rats given a daily dose of tartrazine greater than the acceptable daily intake (ADI). Subjects taking the ADI daily dose of tartrazine showed lower numbers of neurons and shorter dendrites.

The medial prefrontal cortex is an area of the brain involved with attention, cognition, action, and emotion. These impacts could affect spatial memory, decision-making, attention, and mood. Researchers in another 2022 study review stated that the animal research findings may predict similar effects in children.

It’s important to note that some experts believe it is possible for children to exceed the ADI of 7.5mg/kg of body weight (one kg is about 2.2 pounds), considering one serving of some cereals, beverages, and snack foods combined can exceed ADI limits.

2. Yellow Dye 5 and Behavioral Problems

That brings us to how Yellow Dye 5 affects children’s behavior. Research indicates that there’s a tartrazine hyperactivity link.

A significant 2007 study examined hyperactivity in 267 children (a combination of 3-year-olds and 8/9-year-olds) who were given a mix of artificial food color and additives. This randomized, double-blinded, placebo-controlled trial found that artificial colors in the diet resulted in increased hyperactivity in 3-year-old and 8/9-year-old children in the general population.

Considerable research has been conducted since that time on hyperactivity and artificial food dye consumption. A 2021 report based on human and animal research titled “Health Effects Assessment: Potential Neurobehavioral Effects of Synthetic Food Dyes in Children” revealed that synthetic food dyes might lead to neurobehavioral effects manifesting not just during a child’s developmental stages but later in life.

Additionally, a section of the report noted animal models exploring ADHD symptoms and dyes suggests involvement of dopaminergic, noradrenergic, and serotonergic systems, as well as more basic problems in neurotransmission. Importantly, the reports stated that current ADIs may not provide adequate protection from neurobehavioral impacts in children.

A review from 2022 found that current evidence from human studies suggests a relationship between food dye exposure and adverse behavioral outcomes in children—with or without behavioral disorders.

This touches on the correlation between artificial food dyes and attention deficit hyperactivity disorder (ADHD). Most experts agree that there’s a negative impact of artificial dyes on ADHD symptoms, but not necessarily a causative effect. 

One review found that restricting consumption of artificial food colorants would benefit some children with ADHD.  When you consider that more than 7 million U.S. children have ADHD, also known as attention deficit disorder (ADD), a restrictive diet could be beneficial to probably hundreds of thousands of them.

Some research has singled out Yellow 5 as particularly troublesome for suspected hyperactive children. One study on children showing hyperactive behavior examined their behavior both after consuming tartrazine and after abstaining from tartrazine.  An increase in Yellow Dye 5 ADHD-related symptoms was observed. 

The study found behavioral changes in irritability, restlessness, and sleep disturbance were associated with the ingestion of tartrazine in some children.

3. Yellow 5 and Cancer Risk

In vitro studies have shown that tartrazine is toxic to DNA. The dye was shown to have significant genotoxic effects at all concentration levels tested in one in vitro study. The researchers of this study warned that tartrazine could be harmful to health and prolonged use could potentially trigger carcinogenesis.

In a recent 2023 animal study, a synthetic dye caused DNA damage, colonic inflammation, and impacted the microbiome in mice. Some researchers are concerned that synthetic dye consumption may be linked, in part, to the increased rates of colon cancer among younger people, according to a recent report.

YELLOW DYE SIDE EFFECTS

A small number of individuals have an allergy or sensitivity to Yellow Dye 5 and other artificial food colorings. People with food additive sensitivities in general, individuals with ADHD symptoms, and people who are sensitive to aspirin and NSAIDs are the most vulnerable to negative tartrazine effects and might benefit from being extra cautious about eating any foods that might contain this dye.

The most common tartrazine sensitivity side effects are skin rashes (hives), asthma, itching, coughing, and vomiting, research has found. Other less common reactions include inflammation of the blood vessels (vasculitis), small flat blood spots on the skin (purpura), and contact dermatitis (contact skin rash).  Some research indicates that there may be a genetic component to food dye sensitivity.

FOODS WITH YELLOW DYE 5 TO AVOID

You can protect yourself and your loved ones from potential negative health effects from Yellow Dye by eliminating or limiting foods that contain artificial food coloring from your diet. Since foods that contain Yellow Dye are usually heavily processed, it’s probably a good thing to do!

Here are foods that typically contain Yellow Dye 5:

• Alcohol mixers some brands of beer
• Butter and margarine
• Creamy orange cheeses
• Cubed chicken broth
• Boxed dinners (i.e., cheese-flavored pasta or rice)
• Breakfast cereals
• Flavored milk
• Flavored yogurts
• Frosting
• Ice cream
• Jello
• Lemonade dry mixes and concentrates
• Kool-Aid
• Orange-colored chips
• Pancake mix
• Pasta (Including some types of macaroni and cheese, although Kraft removed its synthetic dyes!)
• Pickles
• Popsicles
• Sodas

Some brand name items with Yellow Dye include Doritos, Froot Loops, Lemon-flavored Jello, Knorr chicken bouillon, M&Ms, and Starburst.

STAY INFORMED

More research on and information about artificial dyes and health will continue to be conducted and released.

Stay informed about Yellow 5 and other synthetic dyes in your food, cosmetics, medicines, and personal care products by visiting the Environmental Working Group and the Center for Science in the Public Interest websites and discussing your concerns with your medical doctor.

WHAT IS THE BRAIN’S EXECUTIVE CENTER?

Your brain’s executive center is essentially its control center, so it’s responsible for organizing, planning, and making decisions. This includes processes like memory, attention, problem-solving, and impulse control.

When your executive functions are compromised, tasks that require focus or long-term planning can become difficult. Think of the last time you had brain fog and anxiety at a time you needed to concentrate. Nothing gets done and everything feels impossible to accomplish.

When your brain is under stress—especially financial stress—your cognitive abilities are impaired, you get stuck on making any decisions, managing resources seems impossible, and mental clarity gets cloudy. It can be torturous when you’re just trying to get through the work day or mentally relax but you still have a million things to do.

Your executive center plays a huge role in how you navigate daily challenges and make thoughtful choices, so taking care of your brain under financial stress is critical. 

WHAT IS FINANCIAL STRESS?

In a nutshell, financial stress is the mental, emotional, and psychological strain caused by financial difficulties. This can come from a variety of factors, such as:

• Mounting debts
• Inability to save
• Fluctuating income
• Living paycheck to paycheck
• Unexpected personal or medical expenses

The constant worry about making ends meet or achieving your financial goals can become all-consuming, which only leads to a heightened state of anxiety. This type of stress triggers your body’s fight-or-flight response, which releases stress hormones like cortisol, ultimately affecting your brain’s ability to function efficiently.

WHAT HAPPENS TO YOUR BRAIN UNDER FINANCIAL STRESS?

When faced with money worries, the brain enters a heightened state of stress, which directly impacts cognitive function. According to research, financial scarcity can narrow your cognitive “bandwidth tax” and leave you with fewer mental resources to devote to everyday tasks.

This affects your ability to weigh the pros and cons of deciding what’s best for your financial situation, also known as “tunneling”. This means that, when your mind is consumed by financial worry, it can be harder to focus on other important things like your job, your relationships, and your physical health.

MONEY STRESS AND MENTAL CLARITY

Stress-related decision-making mistakes happen when you’re worrying about money, bills, and debt. A 2018 study conducted by the American Academy of Neurology found stress hormones, like cortisol, interfere with memory and cognitive function, which can actually make your brain volume shrink. Money worries can exacerbate those conditions since money is a necessary part of survival today.

STRESS AND POOR FINANCIAL SELF-CONTROL

Financial pressure often leads to rash decisions, such as impulse spending or avoidance of critical financial tasks. Anxiety impairs self-control because you’re more likely to try and alleviate stress by choosing short-term relief that results in long-term financial instability.

For example, people experiencing financial anxiety may resort to high-interest loans or credit card debt, ultimately compounding their stress instead of alleviating it. Some of this can be necessary to alleviate the immediate burden, but it’s still important to gain financial literacy to improve the situation sooner rather than later.

FINANCIAL PRESSURE AND YOUR PREFRONTAL CORTEX

Chronic stress alters brain structure, particularly in the prefrontal cortex, which is responsible for decision-making, impulse control, and managing complex tasks. The more stressed you are, the more difficult it becomes to take a step back and evaluate your financial situation rationally.

This can lead to a vicious cycle where stress-induced poor decisions, like overspending or delaying critical payments, further exacerbate financial strain. Over time, these repeated stress responses weaken your prefrontal cortex and make it even harder to break free from those reactive patterns.

FINANCIAL ANXIETY AND COGNITIVE FUNCTION

Financial anxiety can directly interfere with your cognitive function by overwhelming your brain with constant worry. A Pew Research study found that people who experience significant financial anxiety have higher levels of cortisol that are often associated with several adverse health outcomes, such as:

• Emotional exhaustion
• Reduced immune response
• Heart disease
• Increased mortality
• Higher risk of dementia

Financial stress can also lead to increased activity in the amygdala, the brain region responsible for processing emotions like fear and anxiety. Chronic financial hardship has been associated with reduced amygdala volume, potentially impacting emotional regulation and increasing susceptibility to stress-related disorders.

THE NEUROSCIENCE OF FINANCIAL STRESS

Financial strain has been shown to reduce gray matter in areas of the brain responsible for memory and learning, especially when growing up in poverty. This increases the likelihood of errors and cognitive biases that impact future financial health and health outcomes.

Essentially, the brain’s executive function becomes compromised, affecting everything from day-to-day decisions to long-term financial planning.

HOW STRESS IMPACTS BRAIN FUNCTION

Scientific evidence shows that stress also reduces neuroplasticity—your brain’s ability to adapt and change—but all hope is not lost. For example, chronic financial stress often makes it harder for the brain to form new habits, learn new skills, or adapt to changing financial circumstances. As a result, under financial pressure, you may struggle to develop healthier financial habits or better ways of managing your money. 

IMPROVING DECISIONS UNDER FINANCIAL STRESS

Making thoughtful decisions when you’re under financial stress isn’t easy, but it’s not impossible. To help you make better financial decisions, start by breaking down larger financial goals into smaller, more manageable steps. This can reduce the overwhelming feeling that often follows financial pressures—no matter the size.

Additionally, mindfulness practices like meditation or breathing exercises can help calm the mind, enabling clearer thinking and better decision-making before you dive into your budget. Taking breaks and stepping away from whatever is causing you financial worry can also help reduce your stress levels to improve your ability to make sound choices.

FINANCIAL STRESS COPING STRATEGIES

While it’s nearly impossible to eliminate financial stress completely, there are coping strategies that can reduce the severity of its impact on your brain health and mental well-being. Here are some tips that may help:

1. Budgeting and Planning:

Creating a realistic budget and sticking to it can help alleviate financial anxiety by offering clarity and control over your finances.

2. Seeking Professional Help:

If you can swing it, financial advisors and counselors can offer practical advice and guidance to reduce anxiety and improve future decisions.   

3. Physical Exercise:

Regular activity can alleviate physical symptoms, reduce stress, improve cognitive blood flow, and maintain mental clarity during financial challenges.   

4. Building Emergency Savings:

Focus on ways to start building an emergency fund to reduce the fear of unexpected expenses and alleviate financial burdens.

5. Mindfulness and Stress Management:

Practicing stress management can improve emotional regulation and strengthen resilience, which can keep you calm and help you focus on what you can do right now.

FINANCIAL WELLBEING AND MENTAL HEALTH

The relationship between financial stress and brain health is complex but undeniable. Money worries can diminish mental clarity, impair decision-making, and affect overall brain function.

However, by implementing stress-reduction strategies, seeking professional advice, and focusing on improving financial health and literacy, it is possible to regain control and reduce the cognitive impacts of financial pressure.

Remember, managing your financial health not only improves your bank account but also strengthens your mind, enabling you to make clearer, more thoughtful decisions, both financially and in other aspects of life.

10 QUESTIONS TO ASK FOR A MENTAL HEALTH SELF-CHECK

1. Concentration: “How Well Are You Focusing?”

Difficulty concentrating is often one of the first signs of mental health decline. According to the National Institute of Mental Health, cognitive issues, like trouble focusing or memory lapses, are common symptoms of mental disorders such as depression and anxiety.

When your brain struggles to manage emotional imbalances or hormonal changes, your ability to process information and stay attentive can rapidly decline. If you find yourself repeatedly rereading the same paragraph or zoning out during conversations, it’s time for a mental health check-in.

2. Sleep: “Are You Getting Enough Rest?”

Sleep is one of your most crucial needs to sustain life and plays a significant role in sustaining your physical well-being and mental health. Research shows that people who experience poor sleep and insomnia are 10 times more likely to develop mental health conditions like depression.

Your brain needs sleep to detoxify, process emotions, and restore itself. This is why you feel refreshed when you get quality REM sleep for seven or more hours consistently. This also affects your recovery time for any fitness goals, healing ability for your skin and gut health, and immune response for your ability to fight off illnesses.

If you’re consistently waking up tired or struggling with insomnia, this is a red flag for potential mental illness.

3. Avoidant Behavior: “Are You Purposefully Putting Things on the Back Burner?”

Procrastination and avoidance can feel like familiar habits to lean into, but they may signal underlying mental health disorders if left unchecked. Avoidance coping can quickly turn into chronic avoidance, which can lead to heightened stress and exacerbate mental health symptoms.

Ignoring responsibilities or isolating yourself from others only compounds feelings of anxiety or depression.

The real question becomes: Are you avoiding tasks or interactions because they feel overwhelming or because you need a break?

Pay attention to how your mind and body feel when you’re procrastinating and make a self-care plan to address what is causing you to avoid a task or situation.

4. Self-Awareness: “Are You in Tune with Your Mind and Body?”

Understanding the mind-body connection is vital for maintaining good mental health and building your self-awareness. Being self-aware means recognizing how your thoughts and emotions affect your physical and mental health.

Making habits of mindful practices like meditation have been shown to help improve self-awareness and reduce signs of mental health decline. In fact, a 2023 study found that prioritizing self-awareness as a mental health practice can help you develop the ability to introspect their emotions and establish necessary positive and negative cognitive functions.

Regular self-reflection will help you identify triggers and manage emotional responses more effectively. The focus should be on learning more about who you are within your mind and body to know what you need to feel and live better.

5. Moodiness: “How Stable are Your Emotions?”

Sudden mood swings, such as increased irritability or apathy, often indicates oncoming mental health issues. The World Health Organization (WHO) notes that mood disorders, including bipolar disorder and depression, affect over 280 million people globally.

Some mood changes can become more severe signs of mental health issues like:

• Frequent and intense outbursts of anger or frustration disproportionate to the situation.
• Prolonged periods of sadness or emotional numbness, making it difficult to feel joy or connection.
• Rapid shifts between extreme highs and lows, which could indicate bipolar disorder.
• Increased sensitivity to rejection or criticism, leading to feelings of worthlessness or isolation.
• Persistent feelings of hopelessness or thoughts of self-harm, which require immediate professional intervention.

If you find yourself snapping at loved ones or feeling indifferent about things you once enjoyed, it’s time for a mental health assessment.

6. Energy Levels: “Do You Feel Constantly Drained?”

A noticeable drop in energy levels, despite adequate sleep and nutrition, could signal mental health symptoms. According to Harvard Health, chronic fatigue often accompanies many mental health conditions like depression, anxiety, bipolar disorder, post-traumatic stress disorder (PTSD), generalized anxiety disorder (GAD), and more.

If you’re struggling to find the energy for daily activities or socializing, it’s important to find a healthcare professional to get your important health numbers checked as well.

7. Feeling Anxious or Depressed: “Are You Ignoring the Signs?”

Anxiety and depression are two of the most common mental health conditions in the U.S., affecting tens of millions each year. These mental disorders can significantly impact your quality of life if left untreated. That’s why it’s essential to recognize the signs as early as possible.

Signs of Anxiety: 

• Persistent worry or fear 
• Racing thoughts or restlessness 
• Physical symptoms like a racing heart or sweating 

Signs of Depression:

• Feelings of hopelessness or sadness 
• Loss of interest in activities 
• Changes in appetite or sleep patterns 

8. Social Life: “Are You Engaging or Withdrawing?” 

A healthy social life doesn’t mean you need a large group of friends, but it does involve maintaining connections and seeking out new experiences. Research shows that people with strong social ties have a 50% increased likelihood of longevity and better mental health.

That can be for a multitude of personal reasons; however, the overarching reasons have to do with the fact that we are social beings.

The focus of your interactions should be about positive reinforcement, shared experiences, emotional support, and a sense of belonging. Just keep in mind, if you find yourself withdrawing from social interactions, it could be a sign of mental health decline.

9. Personal and Professional Satisfaction: “Are You Fulfilled?”

Finding balance between work and personal life is key to maintaining mental well-being. Research from the American Psychological Association highlights that job satisfaction and self-esteem are closely linked to mental health conditions.

Reflect on whether your current lifestyle supports your goals, values, and self-care routines. Writing in a journal can be helpful to track whether you feel accomplished or are experiencing burnout.

Focus on how you feel now and where you want to be in the future to take more concrete steps in your mental health checkup plan.

10. Physical Manifestations: “Are You Feeling Unexplained Aches?”

Mental health doesn’t just affect your thoughts—it can also manifest physically. Common signs of mental health problems can often include:

• Headaches
• Muscle tension
• Backaches and joint pain
• Higher inflammation markers
• Gastrointestinal problems (like IBS)
• Heart palpitations or a racing heartbeat
• Skin issues, like unexplained rashes or acne flare-ups
• Appetite changes, such as binge and overeating or loss of appetite

According to the Mayo Clinic, physical symptoms like these often accompany high stress, excessive anxiety, and chronic depression. Pay attention to what your body might be telling you about your mental state to know if you should see a mental health professional for screening.

Why Regular Mental Health Self-Checkups Matter 

Just as routine physical exams help prevent illness, regular mental health check-ins can help you maintain emotional balance and prevent mental illness from worsening. Statistics from the National Alliance on Mental Illness (NAMI) reveal that 1 in 5 U.S. adults experience mental health disorders each year, but early intervention can significantly improve health outcomes.

By addressing mental health symptoms early, you can enhance your quality of life and reduce the risk of developing more severe mental health conditions.