Financial stress is a feeling many of us are, unfortunately, all too familiar with in today’s ever-changing economy. Whether you’re worrying about how to pay your bills, dealing with unexpected expenses, or managing debt, the weight of financial anxiety can feel overwhelming.

It’s not even just a matter of stress. These kinds of money worries can deeply impact your cognitive function. In fact, financial stress doesn’t just drain your energy—it can actually affect your brain’s ability to solve problems and plan effectively.

Understanding how financial pressure impacts your brain health and decision-making ability is the first step to overcoming money problems and mental health issues. Then you can take practical steps to improve your financial wellbeing and mental health.

Taking care of your mental health can often fall to the wayside when you’re busy juggling other seemingly more pertinent things. But, just like a regular physical checkup, a mental health checkup is essential for staying emotionally and mentally fit.

According to 2022 Mental Health America stats, nearly 25% of Americans—roughly 60 million adults—experienced a mental illness in the past year. However, research found only about 50.6% of that number, which is about 30 million people, received a diagnosis and treatment for their mental illness.

Whether you’re curious about your own mental well-being or looking out for loved ones, a mental health check-in can help you catch early signs of mental health symptoms.

In this blog, we’ll go over a few starting points to assess any signs of mental health conditions so you can take action if necessary. If any of these 10 areas raise a concern, please don’t hesitate to consult with a mental healthcare professional for more in-depth mental health screening.

While many people usher in the new year with resolutions to achieve better physical health, it’s also important to commit to boosting mental wellness. After all, without maintaining brain health and adopting smart mental health self-care strategies, you can’t reach your fullest potential.

Whether you’re setting mental health goals for 2025 or simply looking for daily mental health habits that can transform your overall wellness year-round, look no further. Dr. Amen’s top 10 brain-based strategies will help you optimize your mental health for the new year and beyond.

Every year, millions of American hit the roads and the skies to travel to see loved ones, enjoy destination vacations, or both. For many people, anticipating travel is a mood booster and something to look forward to. However, for many others, travel is fraught with anxiety-inducing uncertainties.

Indeed, the realities of today’s travel—especially air travel—can cause a lot of anxiety about traveling for even those who normally enjoy taking a trip. Flight delays, the possibility of getting sick, unpredictable weather, and unanticipated expenses are just a few conditions that can increase stress levels. 

Of course, for the estimated 19.1 percent of Americans who have some type of anxiety disorder, anxious feelings can intensify around travel as well.

If you or someone you love struggles with anxiety about traveling, here are common travel anxiety symptoms to look for, as well as expert tips on how to overcome your travel-related fears.

WHAT IS TRAVEL ANXIETY?

Travel anxiety is quite simply experiencing fear or anxiousness about any aspect of traveling. For example, you might feel fear or worry about traveling to an unfamiliar or faraway place.  You may also experience anxiety while contemplating, booking, preparing for, or during your travels. 

Having some stressful and/or anxious feelings about traveling is normal—even necessary to help you to rally and get yourself to your destination. However, disruptive travel anxiety is not normal.

While not a diagnostic term, having a travel anxiety disorder (severe travel anxiety) can deter an individual from ever taking trips at all. For this type of individual, travel and anxiety are inextricably linked.

This can lead to a diminished quality of life. Travel anxiety can prevent a person from enjoying new places, experiencing different cultures, or visiting loved ones.

It’s not exactly clear how many U.S. adults suffer from travel anxiety, but it is believed to be very common. Research from 2023 shows that 2.5% to 40% suffer from a fear of flying (aviophobia) in North America and regions of Europe, depending on how aviophobia is defined.

SIGNS AND SYMPTOMS OF TRAVEL ANXIETY

For individuals who suffer from travel anxiety, simply the idea of going to a new place may bring on feelings of fear and extreme nervousness. Any of the following signs or symptoms of travel anxiety may occur:

• Problems with sleep leading up to the travel date
• Stomach upset, muscle tension, headaches
• Having overwhelming feelings of worry and concern about traveling
• Feeling generally irritable and short-fused
• Feeling restless or on edge while in airports, train stations, or cruise terminals
• Loss of appetite or increase of appetite
• Having panic attacks (symptoms include sweating, racing heart, trouble breathing, feeling out of control) or increased worry about having panic attacks
• Being easily distracted, unable to focus on the task at hand
• Unable to carry on with everyday activities due to excessive worry
• Overpreparing for travel, packing weeks in advance
• Excessive worry about leaving loved ones or pets behind

WHAT CAUSES TRAVEL ANXIETY?

There’s no single cause of travel anxiety, but typically there are several factors that lead to its development. Here are the most common causes: 

1. Anxiety Disorders

Individuals with anxiety disorders are the most likely candidates to experience increased anxiety about travel, and even phobias about common scenarios that happen while traveling.

2. Specific Phobias

Research suggests that the neurobiological cause of specific phobias occurs when fear processing in the amygdala is impaired, which leads to an exaggerated response to threat stimuli. A perceived threat usually triggers travel anxiety.

The most common type of phobia that causes travel anxiety is, as mentioned above, aviophobia or a fear of flying. Individuals with aviophobia may experience overwhelming anxiety about air turbulence, the very idea of flying thousands of feet off the ground, taking off and landing, or the possibility of crashing, to name a few.

An individual may feel overwhelmingly fearful about all these aspects of flying even knowing that air travel is one of the safest forms of travel.

Other specific phobias that can get triggered by travel are agoraphobia (fear of leaving environments that are known and safe) and claustrophobia (fear of confined spaces).

3. Social Anxiety and Panic Disorders

Social anxiety disorder and panic disorder can be at the root of travel anxiety as well. Individuals with these disorders may fear being around or engaging with other people or having a panic attack while flying. These may stem from:

• Having bad travel experiences in the past
• Seeing media reports of crashes or operational problems in planes, trains, or cruise ships, etc.
• Genetics—a family history of anxiety or other mental health conditions
• Having another mental health condition
• Being reserved or shy as a child
• Having high intake of caffeine or other substances
• Physical health conditions such as thyroid disorders, obesity, or heart health problems
• Taking certain medications
• Fear of leaving loved ones or pets at home
• All of the uncertainties of traveling to a new destination, such as fears about being in a different culture or where a different language is spoken, finding food you can eat, finding your accommodations, losing luggage, finding necessities at your destination, being mugged, getting a good exchange rate, etc.

7 TIPS FOR OVERCOMING TRAVEL ANXIETY

1. Meditate

Research has found that mindfulness-based interventions or meditation exercises aimed at calming worry and rumination may be especially effective protectors against anxiety. Download some anxiety-calming guided meditations from apps to listen to before or during your travel.

2. Practice deep breathing

A 2023 study  showed that deep breathing or diaphragmatic breathing diagnostically improves symptoms of anxiety and fewer panic attacks. Taking a few minutes for deep breathing at any point during your travels may almost instantly calm your nervous system and reduce anxiety levels.

3. Exercise

Animal studies strongly suggest that regular exercise can do wonders for calming anxiety. Also, yoga and tai chi have been shown to reduce anxiety levels too, according to research. Simply taking a walk can make a difference!

4. Eat anti-anxiety foods

A 2021 scoping review of more than 400 studies found that a dietary pattern with a higher intake of fermented foods, vegetables, fruit, whole grains, fish, legumes, and unprocessed meats was associated with decreased anxiety.

Additionally, increased consumption of culinary herbs and herbal teas; flavonoid-rich foods like dark chocolate and cocoa; phytoestrogenic foods such as soy and nut and seed extracts; and healthy fats such as omega-3s were all associated with lowered anxiety levels.

Do your best to keep anxiety-stoking foods such as alcohol, coffee, refined carbohydrates, saturated fats, artificial sweeteners, and sugar to a minimum and find healthier alternatives.

5. Supplement with nutraceuticals

GABA, l-theanine, magnesium, and vitamin B6 supplements are all known for their calming properties. GABA can be particularly helpful in countering overactivity in your brain’s amygdala, research shows, helping to reduce anxiety. These are great go-to supplements to take when you plan to travel.

6. Kill your automatic negative thoughts (ANTs)

Use Dr. Amen’s Kill the ANTs exercise, inspired by author Byron Katie, to counter your negative thoughts. When you have a worrisome or anxious thought, ask yourself several questions.

First, ask “Is it true?” Second, “Am I absolutely certain that it’s true?” Third “What would it feel like to think another thought?” Then meditate or focus on an opposite thought to the one that is torturing you.

For example, if the ANT is “The plane is going to hit turbulence and possibly fall out of the sky,” counter it with “Flying is one of the safest forms of travel. I’m safer flying in the sky than I am driving down on the ground.”

7. Be prepared

There’s wisdom to the Boys and Girls Scouts’ motto “Be prepared.” There’s even some scientific evidence showing it to be true. Studies show that both informational preparation and psychological preparedness can reduce anxiety before a stressful exam or medical procedure.

Prepare yourself for your upcoming travel by taking actions to help alleviate your anxieties. Here are several examples of actions you can take:

• Consider travel insurance. A comprehensive policy will typically cover expenses related to delays, lost luggage, lost or stolen electronics, cancellations due to illness or death, and specified emergency medical costs—as well as provide 24/7 travel assistance.
• Take photos of important information such as your passport, driver’s license, accommodation reservations/instructions, etc. Send them to a trusted family member or friend at home so that you can access them if they get lost or stolen.
• Do travel “reconnaissance” on your destination. Get information about the weather, culture, customs, convenience stores, hospital locations, political climate, safety, areas of interest, etc.
• Bring comforting “distractions” to occupy your attention while traveling. This could be novels, music, online games, movies, etc.
• Pack healthy snacks ahead of time so that you have nourishment if your flight has limited food options or restaurants/markets are closed when you arrive at your destination. Include some herbal tea bags so that you have a non-caffeinated hot beverage option.
• If you are afraid of getting sick, bring an N95 mask to wear if you will be traveling with large groups of people in confined spaces. Pack immune-boosting supplements such as vitamins D, C, selenium, and zinc. Visit the website Sitata, which features topics such as diseases to be aware of, recommended vaccinations, and emergency numbers.

WHEN TO SEEK PROFESSIONAL HELP

If your anxiety is more than mild and interferes with your ability or desire to travel, reach out to a qualified mental health professional.

Cognitive behavioral therapy, exposure therapy, and virtual reality-based gradual exposure methods have all been shown to be effective in reducing travel anxiety. Learning about your triggers related to travel and how to deal with them can be an important aspect in helping you to overcome travel anxiety.

Getting professional help for other underlying anxiety disorders is critical too. When necessary, some forms of medications may also be helpful.

Reviewed by Amen Clinics Inc. Clinicians

Do you want to feel healthier, happier, and more hopeful in the new year? A great place to start is to focus on mental health growth. Since mental health starts with brain health, your pathway begins with developing brain healthy habits. When you make changes to your lifestyle that support brain health, your emotional and mental well-being improve too. 

What does goal setting for mental wellness look like?  It’s not making bold new year’s resolutions, which tend to be unrealistic and are often abandoned by mid-January, according to market research.  Lasting change is attained by focusing on making new behavior a daily habit—by aiming for your big overall goal with small, doable regular actions.

Indeed, brain and mental wellness require daily practices, which are needed now more than ever as levels of anxiety, depression, memory issues, ADHD, PTSD, and bipolar disorder steadily increase.

Here are our best mental health tips for 2025, culled from the mental health experts at Amen Clinics. Consider them your roadmap to improve mental well-being in the new year!

7 SELF-CARE GOALS FOR BETTER MENTAL HEALTH

Mental Health Goal #1: Combat negative thinking.

Personal development goals for mental wellness must include learning to overcome habitual negative self-talk.

Negative self-talk is insidiously harmful, and it all starts in the brain. Your brain is always on, listening to all of your thoughts. When you have a positive, uplifting thought, it triggers your brain to release chemicals that affect all of the cells within your body, which make you feel good. However, when you have a negative thought, your brain releases chemicals that make you feel bad.

Rumination and self-blame are associated with a higher risk of mental health disorders, research has found. Worried, stressful and negative thoughts can also make existing mental health issues worse. It’s important to your mental health to combat these automatic negative thoughts (ANTs).

You can calm these stressful thoughts by practicing mindfulness techniques such as meditation, yoga, or tai chi—all of which promote relaxation in the mind and body. You can also combat them directly with this technique inspired by the work of author and self-help expert Byron Katie: 

1. Start to pay attention to ANTs that enter your mind. When you recognize a persistent negative thought, write it down. This helps get the thought out of your mind.
2. Ask yourself, is this thought true?
3. Then ask, how does this thought make you feel?  What would it feel like if you didn’t have this thought?
4. Turn the thought around to its opposite. Ask yourself, might this new thought be more true than my original thought? Find evidence that supports this new thought.

Mental Health Goal #2: Cultivate gratitude.

Part of enjoying mental wellness is having a sincere appreciation for the good in yourself and in your life. Research indicates that recognizing what you are grateful for helps to calm the deep limbic system in the brain and amplifies the judgment centers.

Individuals who regularly express gratitude are healthier, more optimistic, make better progress toward meaningful goals, enjoy a greater sense of well-being, and are more helpful to others.

Cultivating a mindset of gratitude is more than saying thank you now and again (although that’s a great practice); it is developing the ability to find gratitude for blessings received amidst hardships, challenges, and setbacks.

Here are some tips for cultivating gratitude: 

• Get a journal or notebook and start writing down three things you’re grateful for every day. Try this before going to sleep at night (or at another regular time that works for you). The act of writing helps to solidify the experience of gratitude in your brain and may help you feel happier almost instantaneously.
• Be sure to always record pleasant experiences or memorable surprises in your journal.
• When noting your gratitude, place more emphasis on people and relationships over things.
• When you’re feeling down, read earlier entries to boost your mood.
• Keep your journal and pen on your nightstand or a place to make it easier to do.

Mental Health Goal #3. Improve your social connections.

As human beings, we require connection with others, a feeling of belonging, and an overall sense of community. Make sure you focus on strengthening your social connections as one of your personal development goals for mental wellness. Isolation and poor mental health travel together. Indeed, research shows that a lack of social connections is associated with higher rates of depression and anxiety. 

We have a deep need to feel seen and heard by others. If you focus on strengthening your friendships, relationships with family, coworkers, and the community at large, you’ll be bolstering your well-being perhaps more than you know.

Here are some ideas to make that happen:

• Make sure you have a few social plans each week with family and friends.
• If you are lacking in friends, take a risk and ask a friend, neighbor, or acquaintance for a walk or other activity, or ask a coworker to lunch.
• Start doing activities you enjoy that bring you in contact with others.
• Go for a walk or run in nature on a regular basis with others. You’ll be getting the benefits of being nature, exercising, and companionship all in one!
• Try being vulnerable with a friend you trust or express how you appreciate them.
• Get to know your neighbors.
• Volunteer for something in your community.
• Stay connected with others during busy times with a quick text or sending a funny meme.

Mental Health Goal #4: Make sleep a priority.

Of all the new year mental health resolutions you could make, consistently getting quality sleep each night is a chart topper. That’s because adequate sleep is critical to brain function and emotional well-being.

Brain cells repair themselves during sleep and brain toxins that build up throughout the day are washed away. Neuronal connections vulnerable to deterioration are activated. 

Research shows that sleep deprivation interferes with connections between the brain’s prefrontal cortex (an area involved in judgment, planning, and impulse control) and the limbic system (emotional centers) and the reward network. This can lead to poor judgment and irrational behavior—quite the opposite of mental well-being!

Poor sleep is also associated with many types of health issues and diseases including depression, anxiety, type 2 diabetes, Alzheimer’s disease, poor decision-making, weight gain, and more.

Improve mental health in 2025 simply by creating a sleep routine that allows you to get 7-9 hours of sleep a night.

If you think your sleeping issues may relate to a sleep condition, reach out to a sleep specialist, such as Dr. Shane Creado at Amen Clinics, and/or get tested for obstructive sleep apnea.

Mental Health Goal #5: Eat more fruits and vegetables.

When setting mental health priorities, don’t overlook your diet. What you habitually eat has a major impact on your overall brain health, mood, and mental health—for better or worse.

Research has found poor nutrition plays a crucial factor in the high prevalence and incidence of mental health disorders. On the flip side, eating brain-healthy foods enhances mental wellness.

One study found that the number of servings of fruits and vegetables you consume is directly tied to your level of happiness. For every serving you eat (up to eight per day) the happier you become. And it happens nearly instantly—faster than prescription antidepressants!

Mental Health Goal #6: Move your body to boost your brain.

Regularly engaging in some form of exercise offers up mental health benefits such as stress relief, a more positive outlook, better sleep, and a greater ability to manage low mood and anxious symptoms. That’s a lot of mental health bang for your buck!

In the spirit of making achievable mental health goals, gently increase your movement if you have been mostly sedentary. Find exercise that you enjoy (or at least are willing to do!) at your current fitness level.

That could be as simple as a walk. Even 30 minutes of walking a day can boost your mood. That might look like a 15-minute walk in the morning and evening.  Research shows that strength training can also be effective in helping to reduce anxiety levels. Stretching offers up mental health benefits too, research has found!

Find ways to make movement a fun, regular habit. Buddy up with a friend to walk on a regular basis. Go for a weekly hike with your family. Take a yoga class. Garden. Dance around to music. Try pickleball. Explore and find exercise that resonates with you.

Mental Health Goal #7. Get targeted treatment for mental health issues.

If you have undiagnosed and/or untreated mental health conditions like anxiety or depression, it can be challenging to stick to brain healthy habits.

If you’re struggling with a substance abuse problem, behavioral addiction, or eating disorder—efforts to improve mental health will be sabotaged until you address these issues. To successfully improve mental well-being in the new year, it is essential to get targeted treatment for any mental disorders you may have.

Start with a full psychiatric evaluation from a qualified mental health professional so you can get an accurate diagnosis and customized treatment. Primary care physicians, admittedly, are not as well trained to deal with mental health conditions and lack confidence in prescribing psychiatric medications, according to survey research.

Amen Clinics’ comprehensive approach recognizes that mental health disorders and substance abuse problems come in many shapes and sizes. More than 250,000 brain scans have shown that mental conditions have multiple types—and each type needs its own tailored treatment.

Additionally, Amen Clinics understands that mental health conditions are brain health disorders. Brain SPECT imaging is used to see how the brain is working as part of an evaluation. SPECT imaging looks at blood flow in the brain, revealing where the brain works too hard, not enough, or about right. It plays a big role in developing a targeted treatment.

A comprehensive treatment plan may include lifestyle changes, nutraceuticals, therapy and, when necessary, medication. About 85% of those who are treated at Amen Clinics report a better quality of life after six months of treatment. These are some of the highest success rates published, compared to up to 60% of people with mental health disorders who experience treatment resistance.

HOW TO MAKE LASTING CHANGES

Achieving better mental health is indeed possible, but it requires sustained effort and support. To better ensure success, share your goals with trusted friends and family members who can support you. Work with a therapist or coach, if need be.

To keep you motivated, listen to the Change Your Brain Every Day podcast hosted by Dr. Amen and his wife Tana Amen. In each weekly episode, they provide brain health tips and practical strategies to improve mental well-being.

Reviewed by Amen Clinics Inc. Clinicians

What makes a mental health condition more perilous than others? Among the most common self-harm conditions are those associated with self-injury or suicide, which can stem from untreated mental health issues. And it is more common than you might imagine.

According to the National Institute of Mental Health, 20% of adults in the U.S. have a mental disorder of some type. This means almost 53 million Americans are struggling with mental health issues that have a wide array of symptoms ranging from mild to severe that may include self-injury.

It is crucial to address the underlying mental health conditions that drive these behaviors and seek help from a mental health provider. Could you or a loved one be at risk?

Understanding Self-Injury

Self-injury, also known as self-harm or non-suicidal self-injury (NSSI), involves deliberately hurting oneself without the intention of causing a lethal injury. This behavior can take many forms, including cutting, burning, biting, carving, scratching the skin, or hitting oneself.

Although these actions may provide temporary relief from stress, painful memories, and difficult emotions, they are maladaptive coping mechanisms that can lead to more severe mental health issues.

People who self-injure often do so to express emotions they cannot verbalize, to regain a sense of control, or to distract themselves from emotional pain. However, self-injury is not a sustainable or healthy way to manage emotions.

It is crucial to address the underlying mental health conditions that drive these behaviors and seek help from a mental health professional.

How Self-Harm Differs from Suicide

When a person deliberately hurts the surface of their body without intending to cause a lethal injury, it is referred to as self-harm or non-suicidal self-injury (NSSI), which are common self-harm behaviors. Repeatedly cutting, burning, biting, carving, and scratching the skin or hitting oneself are common forms of NSSI.

Although these are maladaptive coping mechanisms, such behaviors can temporarily provide a sense of relief from stress, painful memories, and difficult emotions—or even give someone a sense of control when faced with uncertain circumstances. For some people, it may also be a way to express suicidal thoughts to avert the possibility of acting on them.

Unfortunately, the symptoms of some mental health disorders can feel intolerable to those suffering from them and suicide might feel like the only way out.

In 2019, the CDC reported that suicide was the 10th leading cause of death in the U.S., and for individuals between the ages of 10 and 34, it was the 2nd highest cause of mortality. Research has also found that people who engage in NSSI are at a much higher risk for suicide compared with the general population.

Why People Self-Harm

People self-harm for a variety of reasons, including:

• To cope with emotional pain or distress
• To regain a sense of control in their lives
• To express feelings that they cannot verbalize
• To punish themselves for perceived wrongdoings
• To distract themselves from emotional pain
• To feel something physical when they are numb emotionally

Self-harm can be a way for individuals to deal with negative feelings, such as low self-esteem, anxiety, or depression. However, self-harm is not a sustainable or healthy way to manage emotions.

Seeking help from a mental health professional is essential for recovery, as they can provide the necessary support and treatment to address the underlying issues and develop healthier coping strategies.

7 Mental Health Conditions Most at Risk for Self-Harm and/or Suicide

The potential for severe symptoms in common self-harm conditions makes individuals more vulnerable to engaging in self-injury or even suicidal behaviors. Understanding these conditions is crucial for effective intervention.

While not an exhaustive list, here are seven of the most common disorders that have an increased risk for these behaviors:

1. Bipolar Disorder

Approximately half of the people with bipolar disorder engage in NSSI at least once in their life, according to a study published in the Journal of Nervous and Mental Disease.

Because symptoms in this condition can be very severe, the lifetime risk for suicidal behavior is believed to be about 20 to 30 times greater for those who have it. Sadly, 5-6% will intentionally end their life.

Females with bipolar disorder tend to make more suicide attempts, but males are more likely to have fatal results. While some factors influence suicidality in this condition, research has found that the most prominent one is a depressed mood state—which, in bipolar disorder, can be debilitating.

2. Borderline Personality Disorder

Characterized by impulsivity and instability in many areas of life, the Diagnostic and Statistical Manual for Mental Disorders (DSM-5TR) also includes repeated self-harming behavior as well as suicidal thoughts, threats, and attempts as one of the criteria for a diagnosis of this condition.

Repeated incidents of NSSI are common in borderline personality disorder and may be used to help manage the intense emotions they experience, offset feelings of unhappiness, or cope with distress. Self-harm may also occur during dissociative states.

Suicidal behavior is prevalent too. While some threats may be attempts to avoid abandonment or for other manipulative purposes, the risk of completed suicide for those with borderline personality is as high as 6%.

3. Depression and Anxiety Disorders

The previously referenced research from the Journal of Nervous and Mental Disease also found that 37% of people with unipolar depression (as opposed to bipolar depression) had engaged in NSSI at least once.

What’s even more concerning, however, is that some of the symptoms inherent in this disorder—especially hopelessness and an inability to experience joy or pleasure in life—are known to increase the chances of making a suicide attempt. Overall, people suffering from major depressive disorder have a 17-fold greater risk of taking their own life.

Depression often co-occurs with anxiety disorders, such as generalized anxiety disorder, panic disorder, and social anxiety disorder, which can significantly contribute to self-injury behaviors. Individuals with these conditions often experience overwhelming feelings of fear, worry, and apprehension.

In an attempt to cope with these intense emotions, they may turn to self-injury as a temporary relief. However, this behavior can exacerbate the underlying anxiety disorder, creating a vicious cycle of distress and self-harm.

Mental health professionals play a crucial role in helping individuals with anxiety disorders develop healthier coping mechanisms. Through helpful forms of therapy and, in some cases, medication, they can address the root causes of anxiety and reduce the reliance on self-injury as a coping strategy.

4. Early Trauma and Post-Traumatic Stress Disorder (PTSD)

Early trauma, such as physical or emotional abuse, neglect, or bullying, can have a profound impact on an individual’s mental health. Those who experience early trauma may develop negative coping mechanisms, including self-injury, to deal with their emotions. Although self-injury may provide temporary relief from emotional pain, it can perpetuate a cycle of negative behaviors and further harm mental health.

A study published in the International Journal of Environmental Research and Public Health found that individuals with four or more adverse childhood experiences (ACEs) were more likely to repeatedly engage in NSSI and had a 12 times greater risk of committing suicide.

Mental health professionals can help individuals who have experienced early trauma by providing therapy and support to develop healthier coping mechanisms. Addressing the underlying mental health conditions is crucial for breaking the cycle of self-injury and promoting long-term recovery.

Some people who experience trauma can develop post-traumatic stress disorder (PTSD), a severe mental health condition. Individuals with PTSD often suffer from flashbacks, nightmares, and severe anxiety, which can lead them to engage in self-injury behaviors. For some, self-injury becomes a way to cope with overwhelming emotions and regain a sense of control over their lives.

However, self-injury can worsen PTSD symptoms and increase the risk of suicidal behaviors. Individuals with PTSD need to seek professional treatment, such as cognitive-behavioral therapy (CBT) and medication, to manage their symptoms and develop healthier coping mechanisms.

5. Eating Disorders

Self-harming behaviors often accompany this group of mental health conditions—especially anorexia and bulimia—which most frequently affect adolescents. A study that analyzed the relationship between NSSI and eating disorders found up to 42% of people with anorexia and as much as 55% of those with bulimia engaged in self-harming behaviors.

According to the DSM-5TR, 25-33% of people with bulimia struggle with suicidal thoughts and attempts, while suicide is the second leading cause of death for those suffering from anorexia.

6. Schizophrenia

Self-harm is not unusual for people who have this severe mental illness. In fact, researchers studying NSSI in those with schizophrenia found that when they had a co-occurring substance use disorder (mostly cannabis), the prevalence of self-harm was 43.6%.

Suicidal ideation is also very common in this condition and 20% of people who are schizophrenic will attempt suicide at least once. Sometimes the decision to do so is the result of delusions or demands that come from their hallucinations. There is a high lifetime risk for suicide and 5-6% of people with this condition will intentionally end their life.

7. Substance Abuse/Alcohol Use Disorders

Addictions are often linked to untreated mental health problems, including all the ones listed above. Therefore, it is not surprising that self-harming behaviors are also found in some people who struggle with alcohol or substance abuse, which by their inherent nature, exacerbate underlying psychiatric symptoms.

Even outside the presence of addiction, it is well-established that alcohol and illicit drugs diminish a person’s judgment and impulse control, which can increase the possibility that an act of intentional self-harm will accidentally cause a fatal injury.

Furthermore, disinhibition combined with the intensity of painful emotions can elevate the chance of someone becoming suicidal. Research that examined the suicide risk in people with alcohol and opiate use disorders found that at the time they took their own life, 22% had used alcohol, 20% had used opioids, and 10.2% had used marijuana.

Co-Occurring Mental Health Problems are Common

Many people who struggle with these conditions have more than one type of mental health problem, thus increasing the risk of self-harm and suicide.

For example, about 50% of those with bipolar disorder also have alcohol use disorder, which can significantly worsen symptoms, especially during a depressed or psychotic state. Many people with borderline personality have co-occurring depression or bipolar disorder, substance abuse, an eating disorder, or other mental health conditions.

Understand that spotting the warning signs of self-injury can be challenging. For instance, in hot weather, children may conceal self-harm injuries by wearing long sleeves or jewelry, making it challenging to recognize the signs of self-harm.

These complex problems illustrate the critical importance of getting correctly diagnosed and receiving effective treatment as soon as possible to help stop the consequences of self-harming behaviors and offset the potential for a tragic ending.

***PLEASE NOTE:***If you observe warning signs of self-harm on a loved one (i.e. otherwise unexplainable scars, cuts, and bruises), talk with them about what is going on in their life—without judging or shaming—and encourage them to accept the need for professional help.

If you notice someone making statements about not wanting to be alive, it is a cry for help and should be taken seriously. Or, if a loved one is giving away their belongings, finalizing business matters, or purchasing a weapon or other lethal means, consider it an urgent situation that needs to be addressed immediately by a mental health professional. Call 911 or take the person to the nearest emergency room if you believe they are in crisis.

If you have concerns for yourself or someone you know, put the National Suicide Prevention Lifeline numbers in your phone directory: 800-273-8255 and 988. It is staffed 24/7 by trained counselors who provide compassionate and knowledgeable support as well as connections to helpful resources.

AMEN CLINICS DOES NOT PROVIDE CRISIS SERVICES

Reviewed by Amen Clinics Inc. Clinicians

When 14-year-old Elizabeth Smart was kidnapped from her bedroom in 2002, it made headline news across the nation and around the world. During her captivity, the young teen was repeatedly raped, chained up, and forced to follow her kidnappers’ every command. When Elizabeth was finally rescued nine months later, most people wondered if she could ever have a normal life.

Many people believe that everyone who endures a severe traumatic experience will develop posttraumatic stress disorder (PTSD). But that’s not true. Research shows that in some people, trauma ultimately leads to posttraumatic growth (PTG)—positive changes in a person’s life.

That’s what happened to Elizabeth, as she reveals on the Change Your Brain Every Day podcast hosted by Dr. Daniel Amen.