Rediscover Your Joy! 10 Ways to Support Your Mental Health

How Stress and Anxiety Affect Your Mind and Body

According to the National Centers for Health Statistics, one in five Americans feel anxious or chronically stressed. And 1 in 10 are living with depression.¹ Dealing with these ongoing feelings of stress and anxiety can have real health consequences. In fact, the long-term activation of the body’s stress response system and exposure to high levels of cortisol can disrupt almost all the body’s processes. This puts you at higher risk of many health problems, including:

• Depression
• Digestive problems
• Headaches
• Muscle tension and pain
• Heart disease, heart attack, high blood pressure, and stroke
• Problems with memory and focus
• Respiratory issues
• Sleep problems
• Weakened immune system
• Weight gain ^2,3

5 Ways to Foster A Healthier State of Mind

 In many cases, simple lifestyle changes can ease stress, reduce anxious feelings, and help you rediscover your calm. Here are five ways to support your mental health.

Avoid ultra-processed foods. These nutritionally-bankrupt foods (some like deli meat, canned soups, and flavored yogurt might surprise you) are high in sugar, salt, and additives like artificial colors and flavors, emulsifiers, preservatives, and chemical sweeteners. One meta-analysis out of Australia found that people who routinely ate ultra-processed foods experienced higher levels of anxiety and depression.⁴ Another study involving 1,270 people linked high ultra-processed food consumption with higher stress levels.⁵ Trade out these unhealthy food for meals and snacks centered around nutrient-rich lean protein, whole grains, and fruits and veggies.

Cultivate community. Strong social connections can act as a buffer against stress. Studies show that positive social interactions can lead to the release of oxytocin, a hormone association with relaxation and stress reduction.⁶  While broadening your social circle may seem challenging, volunteering, joining a meetup group, or taking a class can be a fun way to meet people who share your interests.

Get active! Studies report that regular exercise can reduce anxiety.⁷ Just 30 minutes of walking every day can boost your mood and improve your health. Even small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.

Prioritize sleep. Lack of sleep can contribute to anxiety and depression. However, British researchers have found that improving your sleep quality can go a long way toward improving your mental health.⁸ If you find yourself tossing and turning or staring at the ceiling at 3 a.m., try turning off all electronics an hour before bedtime and making sure your bedroom is dark, cool, and quiet.

Start a gratitude journal. When you’re stressed or anxious, it can be hard to keep things in perspective. That’s where a gratitude journal can help. A 2023 study review found that keeping a gratitude journal reduced feelings of anxiety and depression while improving mood.⁹ To experience these benefits, simply take a few minutes daily to jot down at least three things your grateful for.

Try Supportive Supplements

Certain herbs and nutrients can support mental health and reduce the feelings of anxiety and stress. Here are four of the most well-researched:

Ashwagandha is rich in phytochemicals, including withanolides, which have been credited with this herb’s mental health benefits. A 2021 systematic review found that ashwagandha significantly reduced stress and anxiety levels, lessened sleeplessness and fatigue, and decreased serum cortisol levels when compared with placebo.¹⁰ In another study, 60 college students were randomized to take an ashwagandha root extract or a placebo for 30 days. Those taking the supplement reported increased well-being, including a sense of calm; improved energy levels; heightened mental clarity; and enhanced sleep quality. The ashwagandha group was also more likely to describe their stress as manageable compared with those taking placebo.¹¹ Look for a standardized full-spectrum form of the herb for best results.

L-Theanine is an amino acid found in green tea that reduces the physiological response to stress. In the brain, L- increases dopamine, sero­tonin, and the inhibitory neurotransmitter glycine. It also raises GABA levels. Studies show that l-theanine induces alpha brain wave activity in a dose-dependent manner, which makes people feel more relaxed without making them sleepy.¹² To get this amino acid’s full calming benefits, opt for a supplement produced via enzymatic fermentation, which ensures a 100 percent pure L-isomer-theanine.

Magnesium is the fourth most abundant mineral in the human body. Yet it’s readily depleted in the face of chronic stress. Going through a stressful period with­out sufficient magnesium can set up a deficit that, if not corrected, can linger, causing more stress that depletes even more magnesium from your system.¹³ While loading up on magnesium-rich foods, avoiding ultra-processed foods, and learning to identify and manage your stress triggers can help to preserve your magnesium status, it’s also important to supplement with this critical mineral. For optimal absorption, check the label to ensure you’re getting a combination of magnesium citrate and magnesium oxide.

Vitamin B-6 is one of the essential B vitamins. Research suggests that B-6 can significantly modulate serotonin and GABA production.¹⁴ GABA is a chemical messenger and inhibitory neurotransmitter found in the brain. It helps calm the nervous system by blocking certain impulses between nerve cells, immediately slowing down brain activity. This, in turn, has a calming effect that can help relieve stress and anxiety. Just be sure to choose the active form of vitamin B-6, listed on labels as pyridoxal-5-phosphate (P5P).

Seek Help

While the above DIY strategies can be helpful, sometimes it’s just not enough. That’s when therapy can help. Professional therapy—especially Cognitive Behavioral Therapy—has been shown to provide positive, lasting results, particularly for those with an anxiety disorder.¹⁵ If you are chronically stressed, anxious, or depressed, consider seeking help from a qualified in-person therapist or from online therapy such as Better Help or Talkspace.

Remember, mental health issues do not define you, and you can regain your balance and happiness. Taking steps today can help you create a happier, healthier tomorrow.

1. Protecting the nation’s mental health. Centers for Disease Control and Prevention. 2024. https://www.cdc.gov/mental-health/about/what-cdc-is-doing.html
2. Stress effects on the body. American Psychological Association. 2024. https://www.apa.org/topics/stress/body#:~:text=The%20gut%20has%20hundreds%20of,to%20think%20and%20affect%20emotions.
3. Stress management. Mayo Clinic. 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037#:~:text=As%20adrenaline%20and%20cortisol%20levels,Problems%20with%20memory%20and%20focus.
4. Lane MM, Gamage E, Travica N, et al. Ultra-processed food consumption and mental health: A systematic review and meta-analysis of observational studies. Nutrients. 2022;14(13):2568.
5. Lopes Cortes M, Andrade Louzado J, Galvão Oliveira M, et al. Unhealthy food and psychological stress: The association between ultra-processed food consumption and perceived stress in working-class young adults. International Journal of Environmental Research and Public Health. 2021;18(8):3863.
6. Olff M, Frijling JL, Kubzansky LD, et al. The role of oxytocin in social bonding, stress regulation and mental health: an update on the moderating effects of context and interindividual differences. 2013;38(9):1883-94.
7. Anderson E, Shivakumar G. Effects of exercise and physical activity on anxiety. Frontiers in Psychiatry. 2013;4:27.
8. Scott AJ, Webb TL, Martyn-St James M, et al. Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Medicine Reviews. 2021;60:101556.
9. Diniz G, Korkes L, Tristão LS, et al. The effects of gratitude interventions: a systematic review and meta-analysis. Einstein (Sao Paulo). 2023;21:eRW0371.
10. Lopresti AL, Smith SJ. Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials. Journal of Herbal Medicine. 2021;28:100434.
11. Baker C, Kirby JB, O’Connor J, et al. The perceived impact of ashwagandha on stress, sleep quality, energy, and mental clarity for college students: qualitative analysis of a double-blind randomized control trial. Journal of Medicinal Food. 2022;25(12):1095-1101.
12. Nobre AC, Rao A, Owen GN. L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific Journal of Clinical Nutrition. 2008;17 Suppl 1:167-8.
13. Pickering G, Mazur A, Trousselard M, et al. Magnesium status and stress: The vicious circle concept revisited. 2020;12(12):3672.
14. Field DT, Cracknell RO, Eastwood JR, et al. High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression. Human Psychopharmacology. 2022;37(6):e2852.
15. Hofmann SG, Asnaani A, Vonk IJ, et al. The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy Research. 2012;36(5):427-440.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.