Mental health is just as vital as physical health, yet its symptoms can often be overlooked. Spotting early signs of mental illness can lead to quicker recovery and improved quality of life. This guide outlines common symptoms, natural ways to support mental well-being, and when it’s time to seek professional help.
Warning Symptoms
Everyone experiences emotional ups and downs, but persistent or severe symptoms may indicate a more significant underlying issue. Here are some of the most common red flags:
1. Emotional and Behavioural Symptoms
- Constant sadness, anxiety, or emptiness
- Irritability, anger, or mood swings
- Withdrawal from friends, family, and activities
- Sudden personality changes or unusual behaviour
- Feelings of hopelessness, guilt, or worthlessness
2. Cognitive Symptoms
- Trouble concentrating, remembering, or making decisions
- Racing thoughts or constant worry
- Paranoia or irrational fears
- Hallucinations or delusions (in more severe cases)
3. Physical Symptoms
- Fatigue or low energy
- Sleep disturbances (insomnia or oversleeping)
- Changes in appetite or weight
- Unexplained aches and pains
- Neglect of personal hygiene
4. Risky behaviour
- Substance abuse (alcohol, drugs)
- Self-harm or suicidal thoughts
- Aggressive or reckless actions
Natural Ways To Improve Mental Health
Before turning to medication, many people benefit from natural treatments and lifestyle changes. These can often alleviate mild to moderate symptoms and support long-term emotional balance.
1. Exercise Regularly
- Boosts mood and energy
- Increases endorphins (natural mood lifters)
- Try walking, yoga, swimming, or dancing
2. Eat a Brain-Healthy Diet
- Focus on omega-3s, fruits, vegetables, nuts, and whole grains
- Avoid processed sugar and junk food
3. Get Sunlight and Fresh Air
- 15–30 minutes of sunlight daily boosts vitamin D, which supports mood
- Nature walks reduce stress and anxiety
4. Prioritise Sleep
- Aim for 7–9 hours per night
- Establish a calming bedtime routine
5. Practice Mindfulness and Meditation
- Helps manage racing thoughts and anxiety
- Try guided meditations or breathing exercises
6. Talk to Someone You Trust
- Emotional support from friends or family can be incredibly healing
Supplements and Herbal Remedies
Some natural supplements may support mental well-being:
- Omega-3 fatty acids – Brain function and mood regulation
- Ashwagandha – Adaptogen for stress relief
- Rhodiola Rosea – May reduce fatigue and improve focus
- St. John’s Wort – Used for mild depression (interacts with many medications)
Always consult a doctor before starting any supplements, especially if you’re on medication.
When to See a Doctor or Mental Health Professional
Natural approaches can be effective, but don’t wait too long if symptoms persist or worsen. Seek professional help immediately if:
- You’ve tried lifestyle changes for 4–6 weeks with little improvement
- Symptoms interfere with work, school, or relationships
- You experience suicidal thoughts or self-harm
- You suspect a serious condition like bipolar disorder or schizophrenia
Mental illness is not a weakness; seeking help is a sign of strength. Therapy, medical support, or a combination of both may be needed, and that’s perfectly okay.
If You Have Suicidal Thoughts
If you are thinking about harming yourself or ending your life, please seek help immediately.
Here are some confidential and free helplines you can contact:
India
- iCall – 9152987821 (Mon–Sat, 10 am–8 pm)
Website: https://icallhelpline.org - AASRA – 91-9820466726 (24/7)
Website: http://www.aasra.info - Vandrevala Foundation Helpline – 1860 2662 345 or 9999 666 555 (24/7)
Website: https://www.vandrevalafoundation.com
Other Countries
- USA & Canada – Call or text 988
- UK & Ireland – Call 116 123 (Samaritans)
- Worldwide – Visit https://www.iasp.info/resources/Crisis_Centres/ for a list of international crisis centres
If you are in urgent danger, call your emergency services immediately. Seeking help shows strength, not weakness. You matter.
🧡 Asking for help is a sign of strength, not weakness. You matter.
Final Thoughts
Mental health is a journey. Natural remedies can be powerful tools, but they may not be enough for everyone. If you’ve tried multiple approaches and still feel unwell, don’t hesitate to speak with a doctor or mental health expert, and if you are fat, try to use the benefits of weight loss. Early intervention can prevent symptoms from escalating and help you live a balanced, joyful life.