Tips for Improving Your Mental Health

Tips for Improving Your Mental Health

Did you know that one in five American adults live with a mental illness? That is 57.8 million people, which is no small number. Mental health is so important because it encompasses our emotional, psychological, and social well-being. It influences how we handle stress, communicate with others, and make healthy choices.

Learn how you can address your mental health this Mental Health Awareness Month – and all year long – with some tips from your friends at Compounding Pharmacy of America.

Why Talk About Mental Health?

It’s more crucial than ever before to eradicate the stigma and spread awareness of how mental health impacts people. Mental Health Awareness Month is among many initiatives that aim to educate the public about mental illness, highlight research and treatment advancements, reduce the stigma associated with mental health issues, and celebrate recovery. Unfortunately, due to widespread misconceptions and stigma, many individuals suffer in silence and avoid seeking treatment.

Mental health awareness is an important way to improve public and individual understanding of mental health conditions, both to help people recognize that they are not alone and to reduce stigma. By supporting initiatives and participating in active discussions about mental health, we can help boost public access to mental health care.

Common Mental Health Concerns: Anxiety, Panic Attacks, and Depression

Anxiety disorders are the most common mental illness in the US, affecting 40 million adults age 18 and over, or 19.1% of the population. The second most common mental health concern is depression; the National Institute of Mental Health (NIMH) estimates that 21 million adults experience major depression. Nearly half of those diagnosed with depression are also diagnosed with an anxiety disorder.

There is no singular cause of anxiety or depression, but many contributors can make people more likely to experience these disorders.

Anxiety disorders affect 19% of the US population

 

These factors include:

  • Family history
  • Drug or alcohol use
  • Withdrawal from drug or alcohol use
  • Major life changes
  • Tragedy
  • Thyroid disease
  • Chronic illnesses
  • Cancer or other life-threatening illnesses
  • Low levels of B and other vitamins
  • Imbalance of brain hormones

Mental health vitamins and supplements

Whether you are experiencing chronic mental health issues or a specific, difficult period in your life, the symptoms of anxiety and depression can have a negative impact on your life. If treatment is needed, your doctor may suggest medications or other options.

Today’s mental health medications have been proven to help people experiencing negative mental health symptoms. However, it can take time and adjustment to find one that works for you. In the meantime, many vitamins and supplements can make a significant difference in your mental health, including anxiety and depression.

Vitamins and Supplements That Help With Anxiety and Stress

Anxiety and stress can cause serious issues in your work, home, and social life. Fortunately, there are some excellent supplements that can help with anxiety and stress. Learn more about the supplements that can support your immune system, mental health, and more. 

Methyl B12 Plus

Methyl B12 Plus features Metafolin® L-Methylfolate and vitamin B12 methylcobalamin, which delivers the most bioavailable form of folate and vitamin B12 found in the body.

This supplement contains two key ingredients:

  • Metafolin® L-Methylfolate – L-Methylfolate is the active form of folate or vitamin B9. It helps make brain chemicals like serotonin, dopamine, and norepinephrine, all brain chemicals that help control your mood. Low levels of these can lead to depression and anxiety. Additionally, taking L-Methylfolate can help some people respond better to their antidepressant medications.
  • Vitamin B12 Methylcobalamin – Vitamin B12 helps nerve cells stay healthy, leading to better moods and cotnition. B12 likely does this because it boost production of brain chemicals like serotonin and dopamine.
Methyl B12 Plus

Magnesium Glycinate

Magnesium is an essential mineral to keep your body functioning normally. It works by enabling the body to synthesize proteins, support muscles and nerves, control blood glucose, and regulate blood pressure.

Magnesium glycinate may help reduce levels of cortisol, one of the body’s stress hormones. It can block the neuroendocrine pathways that send cortisol to the brain. Additionally, magnesium can prevent neurotransmitters from overfiring and causing anxiety to worsen. It does this by stopping the release of glutamate and releasing gamma-aminobutyric acid (GABA), mimicking what some anxiety medications do.

Magnesium Glycinate

Vitamins and Supplements for Better Sleep

Sleep is crucial for maintaining mental health and managing anxiety. With proper sleep, your brain has an opportunity to restore and produce the neurotransmitters that are necessary for mood balance. Anxiety, stress, and depression can impede your sleep, in turn worsening mental illness symptoms.

Thankfully, numerous vitamins and supplements can help improve sleep quality. While many supplements known for easing mental health symptoms may also have sleep-enhancing benefits, there are specific supplements designed to promote better sleep specifically.

Best-Rest Formula

Best-Rest Formula supports healthy sleep cycles by aiding in transitioning to sleep and getting a restful night’s sleep. The supplement contains passionflower, chamomile, lemon balm, and hops, which work to calm and relax the central nervous system naturally.

Best-Rest Formula also includes Valerian root, a natural herbal supplement that has been used in traditional medicine for thousands of years. Valerian root works as a natural mood relaxer, which may help to calm panic attacks and anxiety while supporting sleep.

Best-Rest Formula

Melatonin

Melatonin is a hormone that is crucial for regulating the sleep-wake cycle. People experiencing anxiety or depression may have alterations in their melatonin production or regulation, which can exacerbate their symptoms. Adding a melatonin supplement to your diet may address sleep disturbances and help your body regulate sleep.

Try melatonin on its own or as a component of Best Rest Formula.

Melatonin

Tips for Managing Anxiety and Panic Attacks

There are many tips and strategies for managing anxiety and panic attacks. What will be the most effective strategy will be different for each person, and it is recommended to learn to address your response anxiety in addition to finding a supplement or medication to reduce your symptoms. Check out these tips to see what works for you.

Learn Some Coping Strategies

If you’re feeling anxious or feel a panic attack coming on:

  • Take a time-out and step back. Try meditating or listening to music to help clear your head.
  • Take deep breaths by inhaling deeply and exhaling slowly.
  • Count to 10 slowly.
  • Use a grounding technique by engaging your five senses. Do this by naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
  • Try progressive muscle relaxation by starting from your toes and working up to your head. Tense each muscle group for a few seconds, and then release.

Incorporate Lifestyle Changes for Managing Stress and Panic Attacks

Managing stress and panic attacks can be significantly improved through lifestyle changes such as:

  • Eating balanced meals.
  • Limiting alcohol and caffeine.
  • Getting enough sleep.
  • Get regular exercise such as walking, jogging, or swimming.
  • Seek support from a mental health professional such as a therapist or counselor.

Common Mental Health Concern: Stress

Stress is an unavoidable part of life, and while it may come and go, the mental effects of stress can cause long-term harm to your mind and body. Stress can manifest as feelings of being overwhelmed, in fear, in pain, anxious, angry, or in distress. Long periods of stress can lead to issues such as damaged brain cells, indeed synapse function, the prefrontal cortex shrinking, enlargement of the amygdala, depression, anxiety, constant worrying, memory issues, and uncontrollable feelings of restlessness or anger.

Prolonged stress can cause physical health issues, including hypertension, heart disease, stroke, digestive disorders, muscle pain and tension, weight gain or loss, and poor-quality sleep or insomnia.

Prolonged stress

Sometimes, stress can require help from mental health professionals and physicians, but being proactive about managing your stress symptoms can provide benefits. Engaging in mindfulness and relaxation activities and adding the right supplements can work to diminish the effects of stress. Before you attempt to address your stress, consider which of the three types of stress (acute, episodic, and chronic) may be affecting you.

  • Acute Stress – Sudden life crises, like the loss of a loved one or a major accident, can trigger acute stress as the body’s stress response can activate rapidly in these types of situations. While the symptoms of acute stress are usually short-lived, they can bring negative impacts on both mental and physical health.
  • Episodic Acute Stress – Episodic acute stress occurs when someone regularly experiences episodes of acute stress, leading to symptoms such as irritability, feeling overwhelmed, and disorganization. They may tend to take on more responsibilities than they can handle, worsening their ability to maintain physical, mental, and emotional health and causing their well-being to suffer.
  • Chronic Stress – Extended periods of stress can result in chronic stress, which arises when people face prolonged episodes of stress that surpass the body’s capacity to counteract the effects. The body’s relaxation hormones are often inadequate to cope with chronic stress, leaving the body and mind in a state of heightened physiological stimulation and negatively impacting every system within the body.

The Best Supplement for Stress: Stress-B-Plus

Stress-B-Plus is carefully designed to offer an optimal blend of B vitamins to tackle stress effectively. These vitamins boost the nervous system and facilitate the production of neurotransmitters like dopamine and serotonin, which play a pivotal role in regulating stress responses. B vitamins also aid in converting food into energy, which provides your body with the resources it needs to navigate stressful situations.

B vitamins are also crucial for adrenal gland function, the gland that produces the hormones cortisol and adrenaline, along with supporting methylation processes helping with mood stability. Many B vitamins act as antioxidants, which counter the detrimental effects of free radicals generated during periods of stress.

Stress-B-Plus

Get Involved With Mental Health Awareness

As we move past Mental Health Awareness Month, it’s important to stay involved and learn about ways you can advocate for mental health awareness. Some ideas include:

Educate Yourself About Mental Health

Many of us were not taught how to take care of our mental health. Worse, there are many of us who have become accustomed to keeping quiet about mental health issues. Take some time to learn about these topics now, then share your knowledge with others. Discuss common mental health conditions like anxiety or depression, what their warning signs are, and learn how to help a loved one who is struggling.

Check On People Around You

Commit to checking on a loved one or another person in your life. This can start with asking how they are doing and progress to reassurance that you are there for them if they need to talk. Many people do not know how to ask for help when they are struggling with mental health concerns but may be more open to talking if they are asked. If you feel comfortable, share your own story, offer resources, or just be a person to lean on.

Create a Self-Care Routine

Self-care to boost your mental health will look different for everyone. Some popular self-care activities include exercising, soaking in a hot bath, or taking time to yourself. Do some exploring to learn what works for your well-being and identify activities that have a positive effect on you. Then, make time for them.

Incorporate Healthier Actions in Your Routine

Incorporate Healthier Actions in Your Routine

Improve your mental health and your life by choosing healthier foods and incorporating healthy routines. Exercising regularly, practicing stress management techniques, getting sufficient sleep, and staying hydrated can get you started. Keep your wellness going by integrating vitamins and supplements for mental health to complement your efforts.

Buy Supplements and Vitamins for Mental Health

At Compounding Pharmacy of America, vitamins and supplements are central to our mission. Whether they’re used independently or in conjunction with prescription medications, vitamins and supplements play a vital role in managing your mental health. Don’t settle for anything less than your best self – browse our wide range of vitamin and supplement offerings.

 


Sources:

  1. NIMH. (2023, March). Mental Illness. National Institute of Mental Health. https://www.nimh.nih.gov/health/statistics/mental-illness
  2. Centers for Disease Control and Prevention. (2023, April 25). About Mental Health. Centers for Disease Control and Prevention; U.S. Department of Health & Human Services. https://www.cdc.gov/mentalhealth/learn/index.htm
  3. National Institute of Mental Health. (2023, July). Major Depression. National Institute of Mental Health. https://www.nimh.nih.gov/health/statistics/major-depression
  4. ‌Anxiety and Depression Association of America. (2022, October 28). Anxiety disorders – facts & statistics. Anxiety and Depression Association of America; ADAA. https://adaa.org/understanding-anxiety/facts-statistics
  5. ‌Tarleton, E. K., & Littenberg, B. (2015). Magnesium intake and depression in adults. Journal of the American Board of Family Medicine : JABFM, 28(2), 249–256. https://doi.org/10.3122/jabfm.2015.02.140176
  6. ‌Ngan, A., & Conduit, R. (2011). A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytotherapy Research : PTR, 25(8), 1153–1159. https://doi.org/10.1002/ptr.3400
  7. ‌Lelli, D., Cortese, L., & Pedone, C. (2021). Use of Plant-Derived Natural Products in Sleep Disturbances. Advances in Experimental Medicine and Biology, 217–224. https://doi.org/10.1007/978-3-030-64872-5_15
  8. ‌Repova, K., Baka, T., Krajcirovicova, K., Stanko, P., Aziriova, S., Reiter, R. J., & Simko, F. (2022). Melatonin as a Potential Approach to Anxiety Treatment. International Journal of Molecular Sciences, 23(24), 16187. https://doi.org/10.3390/ijms232416187

About Matt Poteet, Pharm.D.

Chief Operating Officer, The Compounding Pharmacy of America Matthew Poteet, Pharm.D. graduated with Honors from Lee University with a Bachelors of Science in Biological Science. After his undergraduate training, he completed the Doctor of Pharmacy program at Mercer University Southern School of Pharmacy, graduating in 2004. Dr. Poteet has spent much of his pharmacy career on staff at two of the most prestigious academic teaching hospitals in the Southeast; Emory University in Atlanta and Vanderbilt University Medical Center in Nashville. At these institutions he received extensive experience and training in sterile products compounding. He returned home to East Tennessee in 2010, where he has held the position of Pharmacy Director at two sterile products pharmacies in Knoxville. Matthew lives in Knoxville with his wife, Chris. Dr. Poteet is Tennessee’s first Board Certified Anti-Aging Pharmacist by the American Academy of Anti-Aging Medicine. Read More About Matthew Poteet, PharmD