Gut Health and Mental Health | 5 Conditions Linked to an Unhealthy Gut

Amen Clinics
March 9, 2026

Discover how gut health impacts mental health, plus science-backed ways to improve your gut microbiome for better mental well-being.

When was the last time your stomach reacted before your mind caught up?

Maybe anxiety made you feel nauseated. Maybe excitement gave you butterflies. Or maybe stress tied your gut in knots.

Those sensations are not imaginary. They are biological.

Science is increasingly confirming what you have likely felt for years: gut health and mental health are deeply connected. Your digestive system and your brain are in constant communication through what researchers call the gut-brain axis. This two-way messaging system helps explain why digestive problems often show up alongside anxiety, depression, brain fog, and mood swings.

In this blog, we’ll break down what the gut-brain axis is, how the gut microbiome influences mental health, signs of a healthy versus unhealthy gut, and practical ways to improve gut health to support better mood, focus, and emotional resilience.

A diverse, balanced gut microbiome supports emotional resilience. But disruptions caused by poor diet, stress, antibiotics, or illness can negatively impact mood, sleep, and focus, leading to emotional and cognitive challenges.

Tweet

What Is the Gut-Brain Connection?

In simple terms, the gut-brain axis is the communication system between the gut and the brain. These two areas of the body are connected through:

The vagus nerve. Like a telephone line or walkie-talkie system, the vagus nerve (part of the parasympathetic nervous system) serves as a communication pathway between the digestive system and the brain.
Neurotransmitters. The brain is known to produce chemicals such as serotonin and dopamine, but the gut also plays a role in these key neurotransmitters. In fact, about 90 percent of serotonin, which influences mood and anxiety, is produced in the gut.
The enteric nervous system. This autonomous network of more than 100 million neurons lining the gut walls stretches from the esophagus to the rectum and hosts trillions of microorganisms. These microorganisms, collectively known as the gut microbiome, influence motility, immunity, and brain function by producing neurotransmitters, metabolites, and interacting with nerves embedded in the gut wall. Often called the “second brain,” the enteric nervous system helps regulate key digestive processes, local blood flow, and mood.

These areas engage in bidirectional communication, from the brain to the gut, and from the gut to the brain. It’s no surprise that researchers are increasingly finding that the gut microbiome health and mental health are closely linked.

A diverse, balanced gut microbiome supports emotional resilience and reduces inflammation. But disruptions, which can be caused by poor diet, stress, antibiotics, or illness, can negatively impact mood, sleep, and focus, leading to emotional and cognitive challenges.

How Your Gut Microbiome Affects Your Mental Well-Being

With the gut constantly “talking” to your brain, maintaining a healthy gut is critical for healthy brain function and a sound mind. For optimal health, the gut needs an abundance of healthy bacteria. Specifically, the gut needs roughly 85 percent beneficial bacteria, with harmful bacteria making up no more than about 15 percent in order to maintain good health overall. For years, research has noted the strong link between microbiota, mood, and mental health.

The Role of Neurotransmitters

Your brain relies on an intricate system of chemical messengers that affect everything from mood to memory: neurotransmitters.

Neurotransmitters play a key role in both gut and mental health. Interestingly, your gut microflora have a key part in synthesizing neurotransmitters and influencing critical hormones. For example, certain beneficial gut bacteria produce calming neurotransmitters, such as GABA, while others influence cortisol levels and the body’s stress response.

Neurotransmitters may serve several roles, including ones tied to your mental health. For example, serotonin (often called the “feel-good” neurotransmitter) influences mood, digestion, sleep, and cardiovascular function. Higher serotonin levels are linked to happiness and emotional well-being.

Meanwhile, the neurotransmitter dopamine is involved in about 65 percent of the brain’s decision-making process, thanks to its important role in motivation and achieving goals. This neurochemical helps control behavior, cognition, and emotion, specifically regarding pleasure and reward.

The Gut Microbiome Explained

What is the gut microbiome? The term describes the ecosystem of bacteria, fungi, and other microorganisms that live in the digestive tract. Gut microbiome health is dependent on bacterial diversity, while imbalances in the gut’s bacteria are associated with a variety of physical and mental health symptoms.

Inflammation and Mental Health

When there’s a microbiome imbalance, it can set off a host of problems. Chronic gut inflammation can contribute to physical health issues such as leaky gut syndrome and toxins entering the bloodstream. But it can also impact cognitive function, leading to:

Brain fog
Memory problems
Difficulty concentrating, which can affect learning

Gut inflammation is linked to chronic stress and several mental health conditions, including anxiety, depression, major depressive disorder, bipolar disorder, and obsessive-compulsive disorder (OCD), along with neurodevelopmental disorders such as ADHD and autism.

What Are the Signs of an Unhealthy Gut?

If you have an unhealthy gut, a variety of symptoms may affect both your physical and mental health.

How to Tell if Your Gut Health Is Affecting Your Mental Health

The following warning signs may point to gut health issues:

Digestive issues (irritable bowel syndrome, bloating, constipation, diarrhea)
Mood disorders (anxiety, depression)
Brain fog and cognitive difficulties
Sleep disturbances
Frequent illness (signaling a weakened immune system)
Food intolerances
Skin problems
Autoimmune conditions

Persistent and/or severe symptoms, especially if they are affecting your quality of life, are clear indicators that you need to consult a medical doctor.

What Mental Health Conditions Are Linked to Gut Health?

Thanks to the gut-brain axis, gut health issues are often connected to brain health (and therefore mental health) and vice versa.

The Connection Between Gut Problems and Mental Health Disorders

Research from 2023 noted that disruption of the gut’s microbiota (known as dysbiosis) is associated with schizophrenia, depression, and other psychiatric disorders. Because gut microbiota are involved in modulating neurotransmitters like dopamine, GABA, and glutamate, they have implications for both neuropsychological disorders and GI conditions.

Additional research published in 2023 pointed to significant evidence linking anxiety and depression disorders to gastrointestinal microbes. Stress-related conditions can also affect gut health, while GI conditions such as irritable bowel syndrome (IBS) carry their own stigma and social impact. Any of these issues can diminish an individual’s quality of life.

Here are five psychiatric conditions that have been linked to the microbiome:

1. Anxiety

A growing body of evidence suggests that symptoms of anxiety are related to gut dysbiosis. A 2025 review determined that individuals with anxiety disorders often exhibit alterations in gut microbiota. These include reduced microbial diversity and fewer short-chain fatty acid-producing bacteria.

2. Depression

A study published in 2022 analyzed microbiome diversity and depressive symptoms in more than 1,000 subjects. Findings suggested that gut microbiome composition may play a key role in the development of depression.

3. ADHD

Increasingly, science points to a link between attention deficit hyperactivity disorder (ADHD), also called attention deficit disorder (ADD), and gut dysbiosis. A 2025 review established that differences important to key gut-brain axis pathways may contribute to the inflammation, brain functioning differences, and symptoms associated with ADHD.

4. Schizophrenia

A growing number of researchers are finding that the microbes that live in our gastrointestinal tract may play a role in schizophrenia. A 2022 review noted that studies have found significant differences in the gut microbiome of schizophrenic subjects compared to healthy controls. An altered microbiome is believed to contribute to the development, symptom severity, and prognosis of psychosis.

5. Alzheimer’s Disease

Problems in the gut are also linked to memory loss and Alzheimer’s disease, the most common form of dementia. Several studies have explored the links between gut health, the microbiome, and Alzheimer’s.

How Can You Improve Gut Health for Better Mental Health?

With so much research connecting mental health to the gut microbiome, experts are calling for more investigation into how the gut can offer a pathway to more effective treatment options.

Science-Backed Ways to Support Your Gut-Brain Connection

Here are some ways to promote gut health in support of your mental well-being.

1. Optimize Your Diet

Following these recommendations may help to improve your gut health:

Increase dietary fiber through whole grains, vegetables, and fruits
Choose whole grains over refined grains (such as quinoa vs. white rice)
Eat probiotic-rich foods (such as yogurt, kefir, sauerkraut, and kimchi)
Consume prebiotic foods (including garlic, onions, bananas, and asparagus) in your diet
Reduce or eliminate sugar and processed foods
Incorporate specific foods for gut health (such as eating kiwi for constipation)
Consider a Mediterranean diet or intermittent fasting

Of course, before making any changes to your diet, it is best to consult your primary care physician.

2. Exercise Regularly

Movement improves digestion and encourages beneficial gut bacteria production. Any type of exercise helps, from walking and yoga to strength training and cycling. Exercise helps create a positive cycle between the gut and the rest of the body while boosting brain and mental health.

3. Manage Stress Effectively

If you’ve ever felt an “upset stomach” as a result of stress, you have experienced firsthand the stress-gut connection. Research shows that stress can have short- and long-term effects on the functions of the gastrointestinal tract and alter the gut-brain axis.

To prevent the damaging effects of severe or chronic stress, implement stress management techniques such as:

Meditation and mindfulness
Breathing exercises
Yoga
Adequate sleep
Self-care practices, such as journaling or therapy

4. Consider Probiotics (With Caution)

Probiotic and prebiotic foods and supplements help restore the balance of healthy gut bacteria.

For example, fermented foods, such as sauerkraut, kimchi, unsweetened yogurt, kefir, kombucha tea, and miso soup, contain live bacteria. You can also get a quality probiotic supplement. However, keep in mind that more research is needed to understand the impact of probiotic supplements on gut and mental health, and the FDA does not regulate dietary supplements.

Prebiotics are fiber-rich, non-digestible carbohydrates that fuel beneficial gut bacteria. Some key sources include onions, garlic, leeks, asparagus, apples, bananas (slightly unripe are even better), oats, flaxseeds, chicory root, dandelion greens, and Jerusalem artichokes. If you choose to take a prebiotic supplement, it should target Bifidobacterium and Lactobacillus strains of bacteria.

Be sure to choose reputable sources for probiotic or prebiotic supplements. Consult a healthcare provider to find the best options for you.

5. Stay Hydrated

Water plays a significant role in digestion as well as brain health. Even mild dehydration can have numerous effects on your well-being, including:

Lowering mood, causing you to feel depressed, anxious, tense, or irritable
Depleting your energy
Increasing pain levels
Compromising your ability to concentrate

Your recommended daily water intake varies depending on your age, physical activity level, and even the weather. As a general rule, aim for eight to ten 8-ounce glasses of water per day.

6. Limit Antibiotics When Possible

Antibiotics can disrupt your balance of gut bacteria. A 2022 study established that antibiotic-induced changes in microbial composition can have negative impacts.

These effects include reduced microbial diversity, changes in functional attributes of the microbiota, and the formation of antibiotic-resistant strains, which increases susceptibility to infection. Follow medical advice regarding antibiotic use to minimize risk.

7. Avoid What Harms Your Gut Health

Reduce or eliminate factors that can detract from your gut health, including:

Alcohol
Artificial sweeteners
Smoking
Medications such as antibiotics (including antibiotics in meat and poultry)
Drug use
Environmental toxins
Dysbiosis (imbalance of the gut’s microflora, caused by diet, stress, and other factors)

What Is the Role of Healthcare Professionals in Maintaining Gut Health?

When you notice gut-health symptoms, especially if they are interfering with your daily life, it’s important to pay attention.

When to See a Gastroenterologist or Mental Health Professional

Having regular digestive health screenings, such as receiving a regular colonoscopy starting at age 45, is a great way to protect against colorectal cancer and other digestive health issues. Early-onset colorectal cancer is rising dramatically among people under 50, believed to be driven by diet and lifestyle.

You may need to work with specialists, such as a gastrointestinal doctor, a nutritional psychiatrist, or a brain health nutritional coach, to optimize gut health.

A whole-body approach, like the one practiced at Amen Clinics, offers precision medicine with targeted, personalized care for your specific gut and mental health symptoms. Our clinicians practice holistic psychiatry, using natural ways to treat mental health conditions and digestive issues, and medication only when necessary.

What Are the Signs of a Healthy Gut?

An absence of gut health problems is your best indicator that your gut is healthy. But there are other signs too.

What Does Good Gut Health Look Like?

Here are some markers of good gut health:

Regular bowel movements
Minimal digestive discomfort
Good energy levels
Stable mood
Strong immune function

When it comes to gut health, no news is good news. In other words, not thinking about your gut constantly, because it isn’t causing you significant issues, is a positive sign!

How Can I Optimize the Gut-Brain Connection?

The gut-brain axis is a highly complex, intricate system allowing for constant communication between your brain and your gut. That’s why a whole-body approach is so important, as all systems and parts of the body work together and affect the others.

Taking action to promote gut health now, rather than waiting for mental or physical symptoms or conditions to arise, is easy. Start with one small change. Whether it’s adding more fiber and water to your diet or introducing a new stress-relieving practice, you can take steps to promote better health of the gut, mind, and entire body.

And, if needed, consult a healthcare professional to investigate persistent gut or mental health issues. Clinicians at Amen Clinics are trained in offering holistic support that will promote optimal gut-brain health, reducing the chance of GI or mental health issues interfering with your everyday life.

FAQ About Gut Health and Mental Health

How does gut health impact mental health?

The gut-brain axis describes the constant communication that takes place between the gut and the brain. When the gut’s microbiome (the vast collection of microorganisms in the digestive tract) is out of balance, it directly impacts brain chemistry. This can lead to emotional and cognitive challenges.

How can I improve my gut health?

Diet, exercise, stress-relieving practices, probiotics, prebiotics, and staying hydrated are some easy steps you can take every day to boost gut health. Also be aware of outside influences that can disrupt the gut microbiome, such as antibiotics or alcohol, and monitor their effects.

When should I seek professional help for gut health issues?

If you have persistent or severe gastrointestinal symptoms, seek help from a medical doctor as soon as possible. Likewise, seek help for mental health symptoms such as mood changes, depression, and anxiety, especially if they are impacting your daily life. Amen Clinics offers a whole-body approach and is staffed with qualified medical professionals to help with both digestive health and mental health issues.

Gut health issues and other mental health conditions can’t wait. At Amen Clinics, we provide personalized, science-backed treatment plans designed to target the root causes of your symptoms. Our 360-approach includes brain SPECT imaging, clinical evaluations, innovative therapeutic techniques, medications (when necessary), and holistic lifestyle recommendations to promote the health of your brain, body, and mind. Speak to a specialist today at 888-288-9834 or visit our contact page here.

Amen Clinics

Founded in 1989 by double-board certified psychiatrist and neuroscientist Daniel G. Amen, MD, Amen Clinics Inc. (ACI) is known as the best brain and mental health company in the world. Our clinical staff includes over 50 healthcare specialists, including adult and child psychiatrists, integrative (functional) medicine physicians, naturopaths, addiction specialists, forensic psychiatrists, geriatric psychiatrists, nutritionists, licensed therapists, and more. Our clinicians have all been hand-selected and personally trained by Dr. Amen, whose mission is to end mental illness by creating a revolution in brain health. Over the last 35-plus years, ACI has built the world’s largest database of functional brain scans—over 250,000 SPECT scans on patients from 155 countries—related to how people think, feel, and behave.

References

Columbia University Department of Pathology and Cell Biology. Michael D. Gershon, MD: Professor Emeritus of Pathology & Cell Biology.
Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas). 2018 Aug;17(4):28-32. PMID: 31043907; PMCID: PMC6469458.
Mhanna A, Martini N, Hmaydoosh G, Hamwi G, Jarjanazi M, Zaifah G, Kazzazo R, Haji Mohamad A, Alshehabi Z. The correlation between gut microbiota and both neurotransmitters and mental disorders: A narrative review. Medicine (Baltimore). 2024 Feb 2;103(5):e37114. doi: 10.1097/MD.0000000000037114. PMID: 38306525; PMCID: PMC10843545.
Kumar A, Pramanik J, Goyal N, Chauhan D, Sivamaruthi BS, Prajapati BG, Chaiyasut C. Gut Microbiota in Anxiety and Depression: Unveiling the Relationships and Management Options. Pharmaceuticals (Basel). 2023 Apr 9;16(4):565. doi: 10.3390/ph16040565. PMID: 37111321; PMCID: PMC10146621.
Nikel K, Stojko M, Smolarczyk J, Piegza M. The Impact of Gut Microbiota on the Development of Anxiety Symptoms-A Narrative Review. Nutrients. 2025 Mar 7;17(6):933. doi: 10.3390/nu17060933. PMID: 40289955; PMCID: PMC11945893.
Radjabzadeh, D., Bosch, J.A., Uitterlinden, A.G. et al. Gut microbiome-wide association study of depressive symptoms. Nat Commun 13, 7128 (2022). https://doi.org/10.1038/s41467-022-34502-3
Naomi Lewis, Anthony Villani, Jim Lagopoulos. Gut dysbiosis as a driver of neuroinflammation in attention-deficit/hyperactivity disorder: A review of current evidence. Neuroscience, Volume 569, 2025, Pages 298-321, ISSN 0306-4522, https://doi.org/10.1016/j.neuroscience.2025.01.031. (https://www.sciencedirect.com/science/article/pii/S0306452225000338)
Tsamakis K, Galinaki S, Alevyzakis E, Hortis I, Tsiptsios D, Kollintza E, Kympouropoulos S, Triantafyllou K, Smyrnis N, Rizos E. Gut Microbiome: A Brief Review on Its Role in Schizophrenia and First Episode of Psychosis. Microorganisms. 2022 May 29;10(6):1121. doi: 10.3390/microorganisms10061121. PMID: 35744639; PMCID: PMC9227193.
National Institute on Aging. Beyond the brain: The gut microbiome and Alzheimer’s disease. June 12, 2023. https://www.nia.nih.gov/news/beyond-brain-gut-microbiome-and-alzheimers-disease
Konturek PC, Brzozowski T, Konturek SJ. Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J Physiol Pharmacol. 2011 Dec;62(6):591-9. PMID: 22314561.
Patangia DV, Anthony Ryan C, Dempsey E, Paul Ross R, Stanton C. Impact of antibiotics on the human microbiome and consequences for host health. Microbiologyopen. 2022 Feb;11(1):e1260. doi: 10.1002/mbo3.1260. PMID: 35212478; PMCID: PMC8756738.
The American College of Surgeons. Clinicians Struggle to Understand Dramatic Rise in Early Onset Colorectal Cancer by Tony Peregrin. December 4, 2024. https://www.facs.org/for-medical-professionals/news-publications/news-and-articles/bulletin/2024/november-december-2024-volume-109-issue-10/clinicians-struggle-to-understand-dramatic-rise-in-early-onset-colorectal-cancer/

Mental Health and Post-Concussion Syndrome: Katie’s Story

How Zach Healed His Brain from Alcohol and Drug Addiction

Can Brain SPECT Imaging Help Identify Depression?

Amen Clinics
January 12, 2026

Understand Type 7: Unfocused Anxiety and Depression including symptoms, brain activity patterns, how it differs from ADHD, and treatments.

What Is Type 7: Unfocused Anxiety and Depression?

If you’ve ever wondered why you feel scattered when you’re anxious, unmotivated when you’re depressed, or stuck in an endless search for focus, the reason may be simpler than you think. That’s because not all depression is the same.

In fact, brain-imaging research at Amen Clinics has helped our clinicians identify seven distinct types of anxiety and depression. Each one requires a different approach to treatment.

Brain SPECT imaging has helped Amen Clinics clinicians identify seven distinct brain patterns, or subtypes, associated with depression and anxiety. Each one requires a different approach to treatment.

Tweet

Type 7 (unfocused anxiety and depression) is a specific brain-based subtype in which emotional distress blends with cognitive fog, distractibility, and inconsistent attention. It’s the pattern that makes your mind feel too busy and not engaged enough at the same time.

Understanding your subtype matters.

Unfortunately, people with Type 7 are often misdiagnosed with attention-deficit hyperactivity disorder, high-functioning anxiety, or treated only for depression. Without looking at functional brain imaging, most mental health professionals are unable to see that multiple areas of the brain are affected, which can lead to unsuccessful treatment.

When treatment doesn’t match the underlying brain pattern, progress can stall, or symptoms can even worsen. This can be deeply confusing and discouraging to the individual, affecting both work and personal life. Some people begin to blame themselves, feeling as though they’re not trying hard enough or doing something wrong.

Learning how this subtype works opens the door to clarity, accurate support, and a treatment plan that truly addresses your lived experience.

Here’s what you need to know about Type 7 depression, and what to do if you recognize these symptoms in yourself or someone you love.

Defining Your Type 7 Symptom Profile

You may be wondering what “unfocused” means in terms of symptoms. It essentially refers to symptoms rooted in inattention, distractibility, negative thinking patterns, mental fatigue, and brain fog.

With Type 7 anxiety depression, these unfocused symptoms occur along with the emotional symptoms of anxiety and depression. This can create an internal feeling of being overwhelmed while feeling externally disengaged, which presents as a cognitive slowdown (a decrease in thinking abilities like memory, attention, and reasoning).

Some typical signs of Type 7 include:

Procrastination
Unfinished tasks
Difficulty following through even with important goals

Common Symptoms of Anxiety + Depression Unfocused Type 7

Symptoms of unfocused anxiety and depression may include any of the following:

Emotional Symptoms

Persistent low mood or loss of interest
Excessive worry or a sense of internal restlessness
Irritability or emotional overwhelm
Rumination or looping thoughts
Feeling easily discouraged or unmotivated

Cognitive and Behavioral Symptoms

Inattention or distractibility
Poor concentration or working memory issues
Brain fog, slow processing, or forgetfulness
Trouble prioritizing or organizing
Low follow-through despite good intentions
Procrastination tied to mental fatigue

Minimal Diagnostic Threshold

Though this subtype is not a formal diagnosis in the latest version of the Diagnostic and Statistical Manual of Mental Disorders, it’s important to understand it and share it with your doctor if the symptoms seem to fit. Clinicians familiar with this subtype typically look for:

At least four symptoms of anxiety or depression, plus
At least four symptoms of inattention, cognitive fog, or distractibility

One important distinction of this pattern from more typical anxiety or depression is that the cognitive impairments occur alongside emotional symptoms, not independent of them.

Brain Patterns Don’t Lie

Brain SPECT imaging conducted at Amen Clinics suggests that unfocused anxiety depression subtype 7 is characterized by a combination of underactive and overactive brain regions. Unlike structural imaging, which shows brain anatomy, SPECT is a type of functional imaging that measures blood flow activity in the brain.

Although research continues, there are several distinct blood flow activity patterns that have consistently emerged across studies of attention networks and mood regulation, including the following:

Underactive Prefrontal Cortex

The prefrontal cortex (PFC) is the brain’s command center for focus, planning, impulse control, and organization. When it’s there’s too little activity in this area, especially during tasks requiring sustained attention, people experience distractibility, poor follow-through, and mental fog.

Studies show that reduced PFC activity is linked with attention problems, low motivation, and difficulty managing emotions. A 2018 neuroimaging review in Neuropsychopharmacology found that PFC hypoactivity (low activity) is common in both attentional disorders and depressive disorders, especially those characterized by cognitive slowing.

Relative Overactivity in Basal Ganglia and Deep Limbic Regions

The basal ganglia and limbic system coordinate emotional regulation and threat sensitivity. When these regions show relative overactivity, symptoms such as worry, nervous energy, and emotional tension increase.

Research has shown that heightened limbic activation is associated with anxiety, rumination, and the negative mood states often seen in depression. When combined with an underactive prefrontal cortex, the result is a brain that feels “stuck on” emotionally but sluggish cognitively.

How SPECT Imaging Helps Differentiate Type 7 From ADHD

Unlike structural imaging that looks at anatomy only, SPECT scans show brain blood flow patterns in real time making it possible for a clinician to visually see if a patient’s attention issues may be stemming from anxiety, depression, trauma, or attention-deficit hyperactivity disorder (ADHD), also known as attention deficit disorder (ADD).

Brain SPECT imaging can reveal whether inattention stems from:

Pure underactivity (ADHD)
Underactivity with emotional overactivation (Type 7 – unfocused anxiety and depression)
Overactive patterns (Type 4 – over-focused anxiety and depression)

This distinction helps tailor treatment, especially since stimulant medications may worsen anxiety if your emotional circuitry is already overactive.

Overlapping and Differential Diagnosis

When symptoms overlap, it can be challenging for mental health clinicians to catch more nuanced presentations of combined disorders like brain type 7 anxiety depression. Here are some helpful clues.

Mistaking Type 7 for ADHD, GAD, or Standard Depression

Because Type 7 blends emotional and cognitive symptoms, it’s often confused with ADHD or generalized anxiety disorder (GAD). A recent article for mental health professionals reported that up to 30% of adults with depression also meet criteria for attention impairments, which can mimic ADHD. However, Type 7 tends to fluctuate with mood, stress levels, or inflammation, whereas ADHD is typically lifelong.

When to Suspect Type 7 Instead of ADHD or Pure Anxiety

Clinicians should consider Type 7 when:

Inattention emerges or worsens after chronic stress, trauma, hormonal shifts, or illness
Anxiety and depression come with procrastination or mental fatigue
The patient has a history of mood symptoms but no childhood ADHD pattern

People with Type 7 will often describe their experience as “unfocused because I’m overwhelmed,” rather than “unfocused no matter what mood I’m in.”

Historical and Cognitive Clues

Type 7 is more likely when someone reports:

Good early academic performance followed by adult-onset distractibility
Cognitive fog during depressive periods
Attention that declines when stress rises
Cycles of low motivation paired with excessive worry

Research notes that cognitive in mood disorders often presents as slowed processing speed. Keep in mind that this trait is more characteristic of Type 7 than standard ADHD.

Type 7 Common Causes, Risk Factors, and Exacerbators

Type 7 may develop from a mix of biology, environmental factors, and prior health issues, which includes:

1) Genetic or Developmental Vulnerability

A family history of depression, anxiety, attentional disorders, or executive-function challenges increases risk.

2) Stressors, Sleep Deprivation, Substance Use, Inflammation

Chronic stress, poor sleep, addictive behaviors, alcohol and substance abuse, hormonal fluctuations, systemic inflammation, or blood sugar instability can worsen Type 7 symptoms dramatically.

3) Comorbidities that Lower Cortical Activity

Head injury, concussion, toxin exposure, mold exposure, or untreated thyroid issues can all decrease PFC functioning, making cognitive and emotional symptoms more pronounced.

Interventions and Natural Support for Type 7

Managing Type 7 symptoms involves strategies that boost focus and calm emotional overactivation. The goal is to support prefrontal cortex function while calming limbic overactivity to promote better executive function and emotional equanimity.

Here are a number of easy, natural ways to help boost prefrontal cortex activity and calm the brain’s emotional centers:

Consume higher-protein meals to stabilize glucose and improve focus
Get plenty of omega-3 fatty acids to support mood and cognition
Take herbal and nutritional supplements that boost attention and emotional balance (e.g., rhodiola, magnesium, saffron, L-theanine)
Try neurofeedback or brain-training programs to strengthen attentional networks
Practice meditation and deep breathing, which have been shown to activate the PFC in studies
Use organizational tools and accountability systems such as planners, reminders, and structured workflows
Try psychotherapy such as cognitive behavioral therapy (CBT), mindfulness-based therapy, EMDR, and trauma-informed approaches
Take medication when necessary, ideally guided by a medical doctor trained in functional mental health and brain-based assessment

For deeper support, many readers benefit from Amen Clinics’ resources on brain health, including related articles on depression, anxiety, and emotional regulation.

Type 7 Is More Than Just “Bad Focus”

Remember that all types of depression are a brain health issue. The symptoms you experience with Type 7 serve as an indicator that your brain needs help. Be careful not to dismiss the symptoms as something else and delay getting the right treatment.

It can be helpful to note what Type 7 is not:

laziness or lack of motivation
“just” poor focus
ADHD
“just” anxiety or depression
a character flaw

On a positive note, unfocused anxiety and depression is highly treatable. The challenging symptoms resulting from the emotional imbalance and cognitive underactivity that are characteristic of this anxiety-depression subtype improve with the right strategies. Type 7 responds extremely well to targeted intervention.

While brain SPECT is a vital aspect of Amen Clinics’ comprehensive evaluation, it’s just one portion of it. Clinical diagnosis is based on multiple factors. Our process also includes taking a thorough personal history, traditional psychiatric assessments, cognitive testing, and medical diagnostic. Such a comprehensive approach is aimed at uncovering underlying causes rather than just treating symptoms. The information gathered from each assessment serves as the basis for developing an effective, personalized treatment plan.

Your Type 7 Can Thrive with Clarity, Focus, and Hope

If you’ve been cycling between anxious thoughts, low mood, and foggy concentration, Type 7 may finally give a name to your experience. This anxiety-depression subtype has identifiable features, understandable brain patterns, and, most importantly, effective treatment options that address both the emotional and cognitive layers.

You don’t have to navigate these symptoms alone. Amen Clinics’ brain-based approach offers effective solutions to help restore focus, calm anxiety, and lift mood by treating the underlying causes. Personalized plans may include any number of targeted therapies, medication (when necessary), nutraceuticals, and specific lifestyle recommendations, plus ongoing support.

FAQs About Unfocused Anxiety and Depression

1. Is unfocused anxiety and depression the same as ADHD?

No. While the inattention can feel similar, ADHD is typically lifelong, whereas Type 7 emerges from mood patterns, stress, trauma, or brain chemistry shifts. ADHD involves consistent inattention across situations while Type 7 fluctuates with emotional state.

2. How do you test for Type 7 and is imaging required?

Imaging is not required, but it is incredibly helpful. Clinicians typically diagnose Type 7 based on medical history, symptoms, and functional changes. SPECT imaging can help clarify whether inattention stems from mood circuits or true ADHD.

3. Can someone improve or “grow out of” Type 7?

Yes. Because it’s a functional pattern, and not structural damage, symptoms can often improve significantly with targeted brain-based strategies, psychotherapy, nutrition, and lifestyle changes.

4. What’s the first thing someone with Type 7 should try?

After gaining an accurate diagnosis from a qualified mental health professional, an individual with Type 7 can initially be helped by establishing a daily rhythm and building healthy habits like eating high-protein meals, getting consistent sleep, and reducing stress with calming activities.

These simple lifestyle adjustments can help foster better focus, more calm, and a stabilized mood. Seeking a comprehensive evaluation at Amen Clinics would provide both an accurate diagnosis and a personalized treatment plan.

Unfocused depression and anxiety, and other mental health conditions can’t wait. At Amen Clinics, we provide personalized, science-backed treatment plans designed to target the root causes of your symptoms. Our 360-approach includes brain SPECT imaging, clinical evaluations, innovative therapeutic techniques, medications (when necessary), and holistic lifestyle recommendations to promote the health of your brain, body, and mind. Speak to a specialist today at 888-288-9834 or visit our contact page here.

Amen Clinics

References

Kenwood, M. M., Kalin, N. H., & Barbas, H. (2022). The prefrontal cortex, pathological anxiety, and anxiety disorders. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 47(1), 260–275. https://doi.org/10.1038/s41386-021-01109-z
Pizzagalli, D. A., & Roberts, A. C. (2022). Prefrontal cortex and depression. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 47(1), 225–246. https://doi.org/10.1038/s41386-021-01101-7
Lee, D.Y., Lee, S., Son, S.J. et al. Identifying affective state via clustering of temporal variability in limbic activity and mediating role of negative emotion. Mol Psychiatry(2025). https://doi.org/10.1038/s41380-025-03282-9
Dodson, W. (2025, August 4). The ADHD–depression link: Symptom parallels and distinctions. ADDitude Magazine. https://www.additudemag.com/adhd-depression-link-symptoms-diagnosis-treatments/
Zaremba, D., Schulze Kalthoff, I., Förster, K., Redlich, R., Grotegerd, D., Leehr, E. J., Meinert, S., Dohm, K., Bürger, C., Enneking, V., Böhnlein, J., Repple, J., Opel, N., Jörgens, S., Yüksel, D., Schmitt, S., Stein, F., Kircher, T., Krug, A., Nenadić, I., Zwitserlood, P., Baune, B. T., Arolt, V., & Dannlowski, U. (2019). The effects of processing speed on memory impairment in patients with major depressive disorder. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 92, 494–500. https://doi.org/10.1016/j.pnpbp.2019.02.015
Jackson, P. A., Forster, J., Khan, J., Pouchieu, C., Dubreuil, S., Gaudout, D., Moras, B., Pourtau, L., Joffre, F., Vaysse, C., Bertrand, K., Abrous, H., Vauzour, D., Brossaud, J., Corcuff, J. B., Capuron, L., & Kennedy, D. O. (2021). Effects of Saffron Extract Supplementation on Mood, Well-Being, and Response to a Psychosocial Stressor in Healthy Adults: A Randomized, Double-Blind, Parallel Group, Clinical Trial. Frontiers in nutrition, 7, 606124. https://doi.org/10.3389/fnut.2020.606124
Rathore, M., Verma, M., Nirwan, M., Trivedi, S., & Pai, V. (2022). Functional Connectivity of Prefrontal Cortex in Various Meditation Techniques – A Mini-Review. International journal of yoga, 15(3), 187–194. https://doi.org/10.4103/ijoy.ijoy_88_22
Curtiss, J. E., Levine, D. S., Ander, I., & Baker, A. W. (2021). Cognitive-Behavioral Treatments for Anxiety and Stress-Related Disorders. Focus (American Psychiatric Publishing), 19(2), 184–189. https://doi.org/10.1176/appi.focus.20200045
Gao, W., Yan, X., & Yuan, J. (2022). Neural correlations between cognitive deficits and emotion regulation strategies: understanding emotion dysregulation in depression from the perspective of cognitive control and cognitive biases. Psychoradiology, 2(3), 86–99. https://doi.org/10.1093/psyrad/kkac014

an image of vegetables and fruits arranged in the shape of a brain

Can Micronutrients Improve Gut Bacteria in ADHD?

a person sitting at a table with an open book

Boost Focus with 10 ADHD Study Tips

Neurofeedback for ADHD and Anxiety: A Natural Brain-Based Approach That Lasts

Amen Clinics
December 9, 2025

Anxiety can hamper brain function, which impacts memory and learning, as well as attention and focus, decision-making, and problem-solving.

What Is The Link Between Cognitive Ability And Anxiety?

When stress and anxiety strike, do you forget to complete basic tasks, struggle to concentrate, or feel mentally dull? This isn’t your imagination. Anxiety and cognitive ability are closely linked. Memory, executive function, attention, and thinking ability can all suffer as a result of anxiety.

This blog will explore how anxiety disrupts these cognitive processes, and how it can lead to long-term impacts over time if unaddressed. You will also learn ways to improve brain function and reduce the negative cognitive impact of anxiety.

Anxiety can hamper brain function, which impacts memory and learning, as well as attention and focus, decision-making, and problem-solving.

Tweet

True to its name, brain fog can create feelings of being spaced-out, forgetful, distracted, or unable to focus. And it happens to many Americans, according to one study published in 2024, 28.2 percent of participants reported experiencing brain fog.

They shared a number of common symptoms, including difficulties with focusing, concentrating, relaxing, following conversations, remembering appointments, completing paperwork, and performing mental arithmetic.

Brain fog can occur for many reasons:

Prior illness, such as COVID-19
Untreated mental health conditions, such as depression or ADHD
Lifestyle factors, such as lack of sleep or poor diet
Food allergies
Alcohol or drug addiction
Over-the-counter medications
Hormonal changes or imbalance
Past head injury or trauma
Task overload (doing too much)

But some people may find they are struggling with another, often overlooked, factor behind brain fog: anxiety. That’s because anxiety and brain function are closely linked, which affects cognitive ability.

Over time and left untreated, anxiety may even contribute to anxiety-related cognitive decline and other long-term cognitive problems.

At Amen Clinics, brain SPECT imaging helps determine the root causes behind brain fog and mental health issues like anxiety. And with anxiety disorders now the most common mental health condition in the U.S. (affecting nearly 1 out of 5 Americans), more people can benefit from targeted treatment than ever before.

Can Anxiety Interfere With Memory And Learning?

Does anxiety affect memory? Research indicates that it can. In one study, researchers examined the links between anxiety and cognition (defined as information processing).

They found that anxiety could interrupt more complex levels of cognition, because the anxious brain is most focused on avoiding harm. Therefore, certain brain functions such as working memory can suffer.

Other research has attempted to determine what’s happening in the brain when anxiety strikes and persists. We know that anxiety can spike cortisol levels, and if they remain elevated over time, the brain will be affected.

For example, one study found that both function and volume of the brain’s hippocampus is impacted by stress. This brain region is crucial for learning and memory, which is why anxiety and memory loss can go hand in hand.

Other studies back this up. A 2019 meta-analysis that studied more than 500 participants found that anxiety erodes working memory. Results showed that higher anxiety was associated with impairments in both verbal and visuospatial working memory.

Working memory is important for handling tasks in the moment, such as retrieving information, and for tasks like planning, problem-solving, comprehension, and reasoning. Working memory is a cornerstone of healthy cognition and helps with everything from doing math to following instructions.

In addition, when anxiety occurs as a response to a perceived threat, the brain’s neural resources treat it as the priority. Not surprisingly, other brain functions suffer. Research shows that the anxious brain has a reduced capacity to handle other mental tasks.

How Does Anxiety Impact Attention And Focus?

One side effect of anxiety is narrowed focus, which has been critical for human survival. But it can be detrimental in excess.

A study of attentional impairment and anxiety found that, compared to low-anxiety individuals, high-anxiety individuals showed less ability to expand their attention scope from a smaller area to a larger area. This points to cognitive inflexibility, which can have negative effects over time.

A Boston University (BU) article that examined two studies noted that both state anxiety and trait anxiety have a significant impact on the brain networks that relate to attention. State anxiety is defined as anxiety in response to a stressor. Trait anxiety refers to a person’s overall level of anxiousness, which persists over time.

The BU article concluded:

State anxiety had a greater impact on the alerting and orienting networks of attention.
High state anxiety resulted from a heightened response in the amygdala and superior temporal sulcus (regions activated in the assessment of facial expressions, for example).
The brain’s executive network was less efficient in those with high trait anxiety than those with low trait-anxiety.
High trait anxiety was associated with a reduced prefrontal response (the brain region related to controlling complex processes).
Trait anxiety was responsible for a “reduced general cognitive control capacity.”

Can Chronic Anxiety Contribute To Long-Term Cognitive Problems?

Some amount of stress and anxiety isn’t a bad thing. Humans need anxiety to stay alive, healthy, and thriving. It helps individuals generate motivation, avoid danger, and plan for the future.

However, excess anxiety over years or decades can have negative impacts. A review published in 2024, citing evidence from both human and rodent studies, noted that chronic stress contributes to cognitive impairments in numerous categories. These include cognitive flexibility, behavioral inhibition, and working memory.

The authors explained that stress can disrupt these functions due to alterations in neuroendocrine activity, neurotransmitter systems, and brain structure. These changes particularly affect the prefrontal cortex and hippocampus.

In addition, researchers have discovered a strong association between anxiety, chronic stress, and impaired memory function. In fact, one 38-year longitudinal study found it increased the risk of developing Alzheimer’s disease.

What Treatments Or Therapies Improve Cognitive Ability With Anxiety?

Fortunately, various natural approaches, such as lifestyle changes, will impact anxiety levels. You can therefore potentially reduce long-term damages of anxiety on the brain and improve cognitive function in your daily life.

There are many ways to improve cognitive ability with anxiety. Healing and better functioning of your brain’s hippocampus and prefrontal cortex are possible, simply by practicing brain-healthy habits. Here are five recommended strategies:

1. Try psychotherapy interventions.

Psychotherapy can help pinpoint the root causes of anxiety, which can strike for many reasons. Various therapeutic options will also help address anxiety symptoms.

Potentially successful options include cognitive behavioral therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), hypnotherapy, and more.

2. Kill the ANTs.

Automatic negative thoughts, or ANTs, fuel the fire of anxiety. These are typically false thinking patterns that can be questioned and reframed. ANTs include habits like all-or-nothing thinking, blaming others, and catastrophizing.

To fight back against these unhelpful patterns, stop them in their tracks. Recognize and write down the negative thought. Ask if it is true, and if you can be 100 percent sure it’s true. Then imagine how you’d feel without the thought. Over time and with practice, your thinking can improve.

3. Practice diaphragmatic breathing.

You need only two minutes to calm anxiety with diaphragmatic breathing. Simply lie down on your back and place a book on your stomach. This will help you make sure your belly, not your chest, rises and falls with every breath.

Inhale a slow, deep breath for four seconds, hold for one second, and exhale for eight seconds. Try this a couple of times every day until it comes naturally to you.

When you experience anxiety due to external stressors, deep breathing stimulates the parasympathetic nervous system, which counteracts the body’s “fight or flight” response.

4. Commit to daily physical activity.

Find a form of exercise you love and stick with it. Physical activity offers a long list of benefits for the entire body. It boosts mood, lowers cortisol levels, and increases blood flow to the brain—a critical step in optimizing brain function.

5. Choose brain-healthy foods.

When stressed, many people reach for foods that can worsen anxiety in the long run: sugar, refined carbohydrates, and ultra-processed junk food. But, because these foods trigger blood sugar spikes and reduce blood flow to the brain, they can actually compromise brain function.

Instead, reach for brain-healthy options: fresh vegetables and fruits (especially berries), whole grains, healthy fats, and lean protein. You’ll feel mentally and physically better when your body receives the vitamins, antioxidants, and phytonutrients it needs to optimize brain function.

Will Managing My Anxiety Promote Better Brain Function?

When it comes to treatment plans, it’s helpful to know your brain. All anxiety is not the same—brain SPECT imaging at Amen Clinics has found seven brain patterns associated with anxiety. The good news is, all of them can be managed once properly diagnosed.

Ultimately, optimal mental health requires optimal brain health. With proper diagnosis, personalized treatment, and brain-healthy lifestyle changes, you can ensure your anxiety stays at manageable levels, and your brain functions at its best.

Faq About Anxiety And Cognitive Ability

1. What is cognitive ability, and how does anxiety affect it?

Cognitive ability drives everything from word retrieval and focus to memory and learning. Meanwhile, anxiety can hamper brain function, which impacts memory and learning, as well as attention and focus, decision-making, and problem-solving.

2. Why does anxiety impair decision-making and problem-solving?

The anxious brain has a reduced capacity to handle other mental tasks. In addition, anxiety disrupts functioning of the brain’s prefrontal cortex. This region is critical for decision-making, problem-solving, and directing your attention.

3. What role does executive function play in anxiety-related cognitive decline?

Stress- and anxiety-related alterations in neurotransmitter systems and brain structure affect the prefrontal cortex (PFC) and hippocampus. The hippocampus is important in forming memories, while the PFC is involved in working memory and attention.

4. How can Amen Clinics help support brain function under anxiety?

At Amen Clinics, we treat anxiety as a brain-based condition, not a character flaw. Using brain SPECT imaging, we can see where your brain may be overactive (common in anxiety) or struggling to regulate focus, memory, and decision-making. T

his helps us identify the root causes of your cognitive fog or mental overload.

From there, we create a personalized plan that may include targeted therapy (like CBT or EMDR), strategies to reduce automatic negative thoughts (ANTs), brain-healthy nutrition and supplements, and innovative tools like neurofeedback.

By calming overactive areas and strengthening underactive ones, many patients experience clearer thinking, better concentration, and a more balanced emotional state.

Healing the brain often leads to real, lasting relief from anxiety and sharper cognitive function.

Anxiety, brain fog, and other mental health conditions can’t wait. At Amen Clinics, we provide personalized, science-backed treatment plans designed to target the root causes of your symptoms. Our 360-approach includes brain SPECT imaging, clinical evaluations, innovative therapeutic techniques, medications (when necessary), and holistic lifestyle recommendations to promote the health of your brain, body, and mind. Speak to a specialist today at 888-288-9834 or visit our contact page here.

Amen Clinics

References

Alim-Marvasti A, Ciocca M, Kuleindiren N, Lin A, Selim H, Mahmud M. Subjective brain fog: a four-dimensional characterization in 25,796 participants. Front Hum Neurosci. 2024 Jun 6;18:1409250. doi: 10.3389/fnhum.2024.1409250. PMID: 38911226; PMCID: PMC11191638.
Anxiety Disorders—Facts & Statistics. Anxiety & Depression Association of America. https://adaa.org/understanding-anxiety/facts-statistics
Robinson OJ, Vytal K, Cornwell BR, Grillon C. The impact of anxiety upon cognition: perspectives from human threat of shock studies. Front Hum Neurosci. 2013 May 17;7:203. doi: 10.3389/fnhum.2013.00203. PMID: 23730279; PMCID: PMC3656338. Kim EJ, Pellman B, Kim JJ. Stress effects on the hippocampus: a critical review. Learn Mem. 2015 Aug 18;22(9):411-6. doi: 10.1101/lm.037291.114. PMID: 26286651; PMCID: PMC4561403. Bar-Haim Y, Lamy D, Pergamin L, Bakermans-Kranenburg MJ, van IJzendoorn MH. Threat-related attentional bias in anxious and nonanxious individuals: a meta-analytic study. Psychol Bull. 2007 Jan;133(1):1-24. doi: 10.1037/0033-2909.133.1.1. PMID: 17201568.
Lukasik Karolina M., Waris Otto, Soveri Anna, Lehtonen Minna, Laine Matti. The Relationship of Anxiety and Stress With Working Memory Performance in a Large Non-depressed Sample. Frontiers in Psychology, Volume 10 – 2019. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2019.00004. DOI 10.3389/fpsyg.2019.00004.
Najmi S, Kuckertz JM, Amir N. Attentional impairment in anxiety: inefficiency in expanding the scope of attention. Depress Anxiety. 2012 Mar;29(3):243-9. doi: 10.1002/da.20900. Epub 2011 Sep 21. PMID: 21948383; PMCID: PMC3569031.
The Effect of State and Trait Anxiety on Attention. October 12th, 2015. The Nerve Blog. Boston University. https://sites.bu.edu/ombs/2015/10/12/the-effect-of-state-and-trait-anxiety-on-attention/
Johansson L, Guo X, Duberstein PR, Hällström T, Waern M, Ostling S, Skoog I. Midlife personality and risk of Alzheimer disease and distress: a 38-year follow-up. Neurology. 2014 Oct 21;83(17):1538-44. doi: 10.1212/WNL.0000000000000907. Epub 2014 Oct 1. Erratum in: Neurology. 2015 Jan 13;84(2):215. doi: 10.1212/WNL.0000000000001174. PMID: 25274849.Milena Girotti, Sarah E. Bulin, Flavia R. Carreno. Effects of chronic stress on cognitive function – From neurobiology to intervention, Neurobiology of Stress, Volume 33, 2024, 100670, ISSN 2352-2895. https://doi.org/10.1016/j.ynstr.2024.100670. https://www.sciencedirect.com/science/article/pii/S2352289524000663

Mental Health and Post-Concussion Syndrome: Katie’s Story

How Zach Healed His Brain from Alcohol and Drug Addiction

Can Brain SPECT Imaging Help Identify Depression?

Amen Clinics
November 26, 2025

11 Ways to Avoid a Toxic or Stressful Holiday Season

We are knee-deep in the holiday season. For some, this is great news, but for others, a dreadful, stressful time. The stress of family gatherings with toxic relatives, the financial pressure of buying gifts, and navigating busy crowds can wreak havoc on our brains and bodies, mentally, emotionally, and physically.

For some people, even so much as anticipating get-togethers, gift-giving, or company parties can change body chemistry and raise stress hormones, such as cortisol levels. Holiday stress can cause your brain and body to fall out of sync, leaving you emotionally drained and tense.

Even so, awareness is the beginning of change. Can you tell when holiday stress is starting to take a toll on your mind? What can you do to keep your balance through it all? And how can a brain-body approach help you rediscover calm and joy this season? Let’s help you find your calm amid this holiday’s chaos.

The stress of family gatherings with toxic relatives, the financial pressure of buying gifts, and navigating busy crowds can wreak havoc on our brains and bodies. A brain-based approach can help you rediscover calm and joy.

Tweet

WHAT ARE THE COMMON SIGNS OF HOLIDAY STRESS AND TOXICITY?

Holiday stress can sneak up on you, but as the pressure builds, your body will start sending subtle warning signs. You may be asking, what are the signs of holiday stress and toxicity? Here is what to watch out for:

Low energy and fatigue. You might be sleepy throughout the day and have no drive to keep up with a busy schedule. If you’ve ruled out other reasons for fatigue, it could be connected to internal toxic energy.
Impatience and irritability. Lines are long in the market, and you feel yourself getting tense and emotionally charged if people are moving slowly. You have little to no patience and find yourself wanting to lecture others for “bad” behavior.
Anxiety and depression. A study conducted by the National Alliance on Mental Illness reported that 64 percent of people with diagnosed mental illnesses said their symptoms were worse during the holidays.

If you are not clinically diagnosed with an anxiety disorder or depression, you might find that you feel some of the symptoms of one or both during this hectic and possibly toxic time.

Strained relationships can stir up unresolved emotions, making gatherings exhausting instead of joyful. Constant busyness, from planning, shopping, and social events can drain your mental energy. Again, overstimulation from lights, noise, and activity overwhelms your senses and raises stress hormones like cortisol.

HOW DOES HOLIDAY STRESS AFFECT YOUR BRAIN AND BODY?

As holiday anxiety mounts, your brain releases stress hormones like cortisol and adrenaline. High levels of cortisol can disrupt your brain’s communication pathways, affect your concentration, and impair your memory.

When elevated, cortisol can also shrink the areas of your brain responsible for emotional regulation. Physically, this can increase inflammation and weaken your immune system.

Financial worry, family conflicts and overcrowding can keep your brain constantly on alert. The combination of physical exhaustion and emotional strain can make it harder for you to stay calm, think clearly and experience genuine joy.

HOW CAN YOU SET HEALTHY BOUNDARIES TO PROTECT YOUR MENTAL WELLNESS?

Communicate your needs with kindness and honesty. Use statements like “I’d like to have some quiet time tonight” to help others understand your limits without guilt. Say no when you feel drained or overwhelmed.

Saying yes to every request, can cause resentment or force you to spread yourself too thin and cancel your commitment at the last minute.

Effective boundary setting isn’t about shutting people out. It’s an important part of learning how to avoid holiday stress that helps protect your energy. Effective boundaries help you connect more meaningfully with those you love.

WHY IS MEDITATION A POWERFUL TOOL DURING THE HOLIDAYS?

One of the most effective holiday stress tips is embracing meditation. A 2017 study showed that practicing mindfulness meditation can significantly improve your mood. Use a guided meditation to help you focus and stay present if needed.

Make a daily routine of closing your eyes, focusing on your breath, and being still for even a few minutes throughout your day. It can calm your nervous system by lowering your cortisol levels. Meditation can also increase your dopamine and serotonin levels, which are needed to boost your focus.

HOW CAN EXERCISE HELP YOU STAY GROUNDED IN A BUSY SEASON?

Gentle forms of movement allow your body to release tension without adding physical strain. If your schedule feels packed, try a ten-minute morning walk, dancing while you cook, or just a few minutes of yoga.

Exercise during a stressful holiday season can cause a decrease in depression and anxiety according to research. It stimulates a release of feel-good chemicals in your brain that help clear your mind and calm your nervous system.

HOW DO COMPASSION AND MINDSET PLAY A ROLE IN REDUCING HOLIDAY TOXICITY?

During a toxic holiday season, compassion can help you stay grounded. While it might not seem easy or even possible, try to accept and feel love for the people in your life.

If someone is particularly toxic or your dynamic is unhealthy, then it could be time to sever ties, but in less extreme cases and with the public at large, take a breath and remember that people are sometimes difficult to communicate with and other times loving, funny, and thoughtful

Let the small stuff go as best you can. Beware of toxic perfectionism, where you might set unrealistic goals, be very hard on yourself, or feel underlying shame about past behavior that motivates you to be “good” all of the time.

HOW SHOULD YOU APPROACH ALCOHOL AND SOCIAL EVENTS MINDFULLY?

A study examining the effects of chronic alcohol consumption at low to moderate amounts showed decreases in grey and white matter in the brain and brain shrinkage.

Additionally, alcohol lowers the ability to think clearly and make sound choices and can lead to more toxic interactions with others. Find new mocktails or infused water to make, and remember, it’s always OK to stay hydrated by sipping on water at a holiday party!

WHAT CONVERSATION TOPICS CAN KEEP GATHERINGS NON-TOXIC?

Neutral conversation and asking people question about themselves can help you manage holiday stress and keep get-togethers non-toxic.

If someone else brings up a contentious political topic, set a boundary such as “I’m going to keep our conversation to things other than politics” and ask about their children, pets, job, favorite sports team, hobby, or next vacation.

WHAT CREATIVE GIFT-GIVING IDEAS EASE FINANCIAL PRESSURE AND STRESS?

Financial stress can directly affect your brain health as it triggers the release of stress hormones like cortisol. This can impair your focus, emotional regulation, and memory. Offer loving acts such as babysitting, dog sitting, or making healthy treats. Plan a special day outdoors, go to a museum, make a music playlist, or write a meaningful letter to those you love.

WHY IS CARVING OUT SOLITUDE IMPORTANT, EVEN DURING HOLIDAY CHAOS?

Whether you’re an introvert or an extrovert, solitude is an important way to recharge and get quiet. Solitude can increase self-connection, a sense of autonomy, and self-reliance.

Quiet time during holidays can reduce your sensory overload and the stress hormone levels, which is crucial for the recovery of your brain and nervous system.

HOW CAN BREATHWORK BRING RELIEF IN IMMEDIATE MOMENTS OF OVERWHELM?

Diaphragmatic breathing is a great breathing exercise to try, as it’s breathing from your belly, through your nose, and out through your mouth. Getting more oxygen into our bloodstream is extremely beneficial to slow down racing thoughts, regulate mood, and reset an overall state of being from stressed to relaxed.

WHAT OVERALL BRAIN-BODY STRATEGY CAN YOU FOLLOW FOR A HEALTHIER HOLIDAY SEASON?

A truly healthy holiday requires balance. Nurture a compassionate mindset, practice mindfulness, set clear boundaries and stay active.

Reflect on the ideas that resonate most with you, then pick 1 or 2 strategies to start today. If your holiday stress becomes too heavy to handle, remember, professional support is always available.

FINAL TAKEAWAY ON AVOIDING HOLIDAY STRESS

The holiday season doesn’t have to drain you. With a few intentional practices like setting healthy boundaries, you can move through this season with resilience.

If the stress becomes unbearable or you find yourself feeling stuck, just remember that Amen Clinics offers a compassionate, brain-based approach, meant to help you understand what’s really going on in your brain and guide you toward lasting emotional wellbeing and balance.

HAPPIER HOLIDAYS TO YOU!

The great news is that you don’t have to dread the holidays. Give yourself the gift of prioritizing your mental well-being. By caring for your brain and reaching out for professional support, if needed, you can protect your mood, enjoy more peace, and create meaningful moments that truly matter.

FAQ About Holiday Stress

1. What causes the most holiday stress?

Holiday stress often comes from unrealistic expectations, family conflicts, financial strain, and overscheduling.

The brain’s stress response (including elevated cortisol levels) can be triggered by too many commitments, unresolved emotions, or sensory overload. Learning to set boundaries and simplify your schedule can significantly reduce this stress.

2. How can I calm my mind when I start to feel overwhelmed during the holidays?

Start by taking slow, deep breaths to activate your body’s relaxation response. Short mindfulness breaks, walks outdoors, or brief meditations can also reset your nervous system. Focusing on gratitude and using positive self-talk helps your brain shift away from stress and anxiety.

3. When should I seek professional help for holiday stress or anxiety?

If your stress feels unmanageable causing sleep issues, persistent sadness, irritability, or physical symptoms it may be time to reach out for professional support. A brain-based evaluation at Amen Clinics can help uncover underlying causes of stress or mood changes and create a personalized plan to restore balance.

Amen Clinics

References

National Alliance on Mental Illness. (2014, November 19). Mental health and the holiday blues [Press release]. https://www.nami.org/Press-Media/Press-Releases/2014/Mental-health-and-the-holiday-blues
Luu, K., & Hall, P. A. (2017). Examining the acute effects of Hatha yoga and mindfulness meditation on executive function and mood. Mindfulness, 8(3), 873–880. https://doi.org/10.1007/s12671-016-0661-2
Verbaten, M. N. (2009). Chronic effects of low to moderate alcohol consumption on structural and functional properties of the brain: Beneficial or not? Human Psychopharmacology: Clinical & Experimental, 24(3), 199-205. https://doi.org/10.1002/hup.1022
Saeed, S. A., Cunningham, K., & Bloch, R. M. (2019). Depression and anxiety disorders: Benefits of exercise, yoga, and meditation. American Family Physician, 99(10), 620-627. Retrieved from https://www.aafp.org/pubs/afp/issues/2019/0515/p620.html?cmpid=em_AFP_20190318

A person in a suit sits at a desk in an office at night, with their hands covering their face and the city lights visible through the window.

Can Stress Cause Cancer? Science-Based Answers and Stress Relief Tips

How to Cope with Depression: 11 Things Not to Do

11 Ways to Avoid a Toxic or Stressful Holiday Season

Amen Clinics
November 19, 2025

The holidays are meant to be a time of joy and connection, and for many, they are. Yet for others, the season stretching from Thanksgiving to New Year’s Day can bring an undercurrent of stress, loneliness, and grief that leads to holiday depression.

In this post, you’ll discover 12 brain-based strategies to protect your mental health and stay emotionally resilient throughout the holidays.

The season stretching from Thanksgiving to New Year’s Day can bring an undercurrent of stress, loneliness, and grief that leads to holiday depression.,81wsAXZC

Tweet

WHY THE HOLIDAYS TRIGGER DEPRESSION

If you typically have trouble with your mental health during the holidays, you’re not alone. In an American Psychological Association survey, 89 percent of U.S. adults reported feeling holiday stress, with 41 percent experiencing more stress than usual, which can contribute to depression, holiday anxiety, and other issues.

If you have a mental health disorder, the holidays can be particularly challenging. Another holiday survey from the National Alliance of Mental Illness (NAMI) found that 64 percent of respondents with a mental illness reported their conditions worsen at this time of year.

There are a number of conditions unique to the holidays that, together, create a perfect storm of mental health challenges, including the following:

Unrealistic holiday expectations and financial pressure
Loneliness, grief, or strained family relationships
Disrupted sleep, overeating, and alcohol use
Seasonal affective disorder (SAD) and shorter daylight hours

If left unaddressed, these conditions can steal your joy, undermine your well-being, and trigger self-defeating behaviors that can spoil the season. However, the great news is that you can learn to manage or avoid holiday depression by following these easy-to-implement strategies.

12 BRAIN-BASED WAYS TO AVOID HOLIDAY DEPRESSION

1. Keep Your Brain in a Routine

Think about your brain health and holidays together. When your brain is healthy, your holiday is happy.

Foundational to brain health and beating holiday depression is making sleep, diet, and exercise a priority. Consistent practice of these fundamental tenets of good health, plus routine, are linked to healthy brain function and improved mental health.

In a published study, researchers propose the trifecta of healthy eating, physical activity, and sleep hygiene (HEPAS) as a viable intervention to reduce the risk of developing depression and other mental health disorders. HEPAS is even presented as an essential part of treatment for depression and other mental health disorders.

Additionally, research shows how important a healthy routine is to mental wellness. The brain thrives with routine as your daily habits with respect to rest, diet, and exercise help to minimize uncertainty. This calms the brain’s anxiety control center and allows the frontal cortex to focus on consequential tasks like decision-making.

2. Don’t Skip Sunlight or Vitamin D

Our bodies synthesize vitamin D when our skin is exposed to the sun. During the fall and winter when there are fewer hours of daylight and more time is spent indoors, vitamin D levels tend to go down, along with your mood. Low vitamin D levels are linked to depression, research shows.

But that’s not all. Sunlight impacts certain key hormones too. Less sunlight can cause an overproduction of melatonin and reduced levels of serotonin, which may contribute to depression as well.

These conditions can put you at risk of seasonal affective disorder (SAD), which is a form of depression believed to come about when brain biology is impacted by too little (or sometimes too much) exposure to sunlight.

You can protect against seasonal depression and support a balanced mood by ensuring you get morning sunlight on your skin for 10-15 minutes (sans sunscreen). If you can’t get sunlight, bright light therapy (BLT) has been a first-line treatment for SAD for several decades. With BLT, patients sit in front of a special light box for a set amount of time each day, often in the morning at home.

BLT can help other types of depression, too. A recent study published in JAMA Psychiatry found BLT to be an effective supplementary treatment for depressive disorders other than seasonal depression.

You can also supplement with a quality vitamin D3, shown to be the most effective form of vitamin D in helping to relieve depressive symptoms. Many health experts suggest 2,000-5,000 IUs of vitamin D3 per day for optimal health.

3. Watch Your Alcohol and Sugar Intake

If you want to avoid depression during the holidays, alcohol and sugar are not your friends.

Both substances impact your brain function negatively, which can worsen anxiety, mood swings, and fatigue.

Both provide a temporary rush of good feelings (both trigger a release of the feel-good neurohormone dopamine), but the cost to your mental well-being is high.

High sugar consumption is linked to depression due to its effects on blood sugar, brain inflammation, and neurotransmitter balance. Sugar causes blood sugar spikes and crashes that can lead to irritability and fatigue, while longer term high-sugar intake increases chronic inflammation, oxidative stress, and insulin resistance.

These all negatively impact brain function and are linked to an elevated risk of depression and anxiety. A 2024 BMJ study involving more than 18,000 U.S. adults found that 100 g/day of dietary sugar intake was associated with a 28% higher prevalence of depression!

When you consume alcohol, initially, it increases serotonin and dopamine levels, creating a temporary euphoric feeling. However, when the alcohol wears off, these levels drop below normal, resulting in a depressed mood.

To maintain a balanced mood, keep your sugar and alcohol intake to a minimum during the holiday season.

4. Focus on Connection, Not Perfection

Do you typically have high expectations for the holidays? Are you perfectionistic about things being a certain way? If so, you ‘re not alone. A Harris Poll found that 44 percent of more than 2,000 U.S. adults surveyed reported that they strive for perfection during the holidays and 32 percent say their high expectations are usually met with disappointment.

Despite what ads, movies, and social media posts depict, there is no such thing as a perfect, Hallmark holiday, although there may be moments that feel like it. Adjust your expectations to what is real.

The APA survey research noted earlier clearly shows that the holidays are a mixed bag. More than 40 percent of U.S. adults used both positive and negative words to describe the holidays, and more than 70 percent said the holiday season can feel bittersweet.

Let go of perfectionism by letting go of what you cannot control. Base your happiness on your own attitude and actions, not on other people’s moods.

Embrace a “good enough” mindset instead of perfection. Focus your energy on meaningful time spent with loved ones over perfect gifts, decor, or appearances that break the bank and increase stress.

When mishaps happen, such as weather delays, canceled plans, a burnt pot roast, or Uncle Fred drinking too much, take it as an opportunity to be flexible (or maybe fodder for a funny story!).

5. Practice Thought Hygiene (Kill the ANTs)

Did you know that every thought you have triggers the release of neurochemicals, which are involved in rewiring your brain? It’s true.

Negative thoughts can cause your brain to immediately release chemicals that affect your body’s cells and make you feel bad. Conversely, a pleasant or positive thought triggers the release of chemicals that make you feel good.

If you are a perfectionist or struggle with depression, it’s likely you have a lot of automatic negative thoughts (ANTs), particularly the “all-or-nothing” type of ANTs (thinking that things are either all good or all bad) and “just the bad” ANTs (seeing only the bad in a situation).

Research indicates that reframing negative thoughts can reduce depressive symptoms. You can start exterminating your ANTs by challenging them with these four questions based on the work of Byron Katie:

Is it (the negative thought) true?
Can I absolutely know that it is true?
How do I react when I think that thought?
Who would I be without that thought? Or, how would I feel if I didn’t have that thought?

Eliminating ANTs reduces overwhelm, lifts mood, strengthens relationships, and creates lasting emotional resilience. It’s one of the keys to rewiring the brain for greater positivity and happiness.

6. Move Your Body, Even Briefly

If you want a near immediate mood lift, exercise is your best bet as it boosts feel-good neurotransmitters serotonin, dopamine, and endorphins. It also helps to regulate the stress hormone cortisol keeping anxiety in check, improve sleep, boost self-esteem, provide a positive distraction from life’s troubles, and offer opportunities to socialize.

In fact, research shows that exercise is as effective at reducing depressive symptoms as an antidepressant! It’s no wonder mental health experts suggest it as an alternative or adjuvant treatment for non-severe depression in adults.

7. Protect Your Sleep

There’s a strong connection between disrupted sleep and depression. Roughly 75 percent of people with depression also have insomnia, research shows – and the association is bi-directional, meaning it goes both ways.

During the hectic holiday season, it’s easy to skimp on sleep or get dysregulated with sleep when traveling through time zones, which can worsen your mood and make you more irritable.

8. Practice Gratitude Daily

Training your mind to look for gratitude will increase your sense of well-being during the holidays. People who express gratitude regularly are more positive, healthier, better at working towards goals, and more helpful to others.

Focusing on the things you’re thankful for helps to calm the deep limbic or emotional areas of your brain, research has found. To cultivate gratitude, simply write down three things that you’re grateful for every day.

9. Eat for a Better Mood

People attend an average of three holiday events between Thanksgiving and New Year’s Day. While you may have a second helping of stuffing or an extra slice of pie at these holiday gatherings, don’t abandon healthy eating on all the other days of the season!

To protect against depression, aim for balanced eating that provides steady energy and essential nutrients. That means consistently eating power-packed meals and snacks with plenty of the following:

Fiber-rich foods (fruit, vegetables, whole grains, and legumes)
Healthy fats (especially omega-3 fatty acids found in fatty fish, leafy green, nuts and flaxseed oil)
Fermented foods (sauerkraut, low-fat yogurt and kefir, and kimchi)
Clean protein (fatty fish, lean meats, nuts, and moderate amounts of low-fat dairy)

This will help to stabilize your blood sugar levels and prevent the energy crashes that can trigger fatigue, mood swings, and poor concentration.

Of course, limit or bypass foods associated with increased risk of depression such as sugary foods, refined carbohydrates, processed foods, artificial sweeteners, and foods high in saturated fats.

10. Plan Ahead and Set Boundaries

Spreading yourself too thin doing things you don’t really want to do will harm your mental well-being. Be vigilant with your boundaries, especially if you tend to be a people-pleaser. People-pleasing puts you at higher risk for anxiety and depression.

Protect yourself by planning ahead and saying “no” to commitments that drain your energy this holiday season. Although it can be momentarily difficult, setting boundaries by saying no will help your mental well-being in the long run.

If you tend to be a people pleaser, consider abstaining from accepting invitations or volunteering your help for anything without discussing it first with another person, preferably someone who understands your people-pleasing tendencies.

11. Reach Out for Support

As humans, we have a fundamental need for social interaction. Dealing with loneliness during the holidays is essential to your mental health.

It’s important to reach out to individuals who can offer you encouragement and support, whether that is trusted friends, family members, or community or religious leaders. Spending time in a positive community or fellowship of like-minded people is a wonderful way to boost your bliss hormones, such as oxytocin.

Be careful about being too isolated over the holiday period, even if you are feeling vulnerable.

Though isolating yourself during tough times may feel like the safest option when you are feeling blue or anxious, closing yourself off from the world can make your mental health worse.

Indeed, researchers note that social isolation is a risk factor for worsening anxiety and depression. Reach out to your support network. If your mood dips alarmingly low, do not hesitate to reach out to a mental health professional or go to your local emergency room.

12. Remember: It’s OK to Feel

The holidays are typically filled with a mix of emotions. Statistics from the APA holiday stress survey mentioned earlier also found that even though 80 percent of respondents think of the holidays as fun, joyous and exciting, 63 percent describe it with negative words such as stressful, overwhelming, or exhausting. Let yourself feel it all.

WHEN TO SEEK HELP FOR HOLIDAY DEPRESSION

We all may get a bout of low mood during the season, but if you find you’re having trouble coping with the holiday blues, it may be clinical depression. It’s important to get professional help as soon as possible if you experience any of the following signs of depression most of the day, nearly every day for two weeks or longer:

Feelings of sadness, emptiness, tearfulness, or hopelessness
Angry outbursts, irritability or frustration, even over small things
Loss of interest or pleasure in things people typically enjoy, such as sex, sport, or hobbies
Changes in appetite causing weight loss or increased food cravings and weight gain
Restlessness, anxiety, or agitation
Disturbed sleep, including insomnia or sleeping too much
General tiredness and lack of energy, making even as small task difficult
Slowed speaking, thinking, or body movements
Feelings of guilt or low self-esteem; fixating on past failures or self-blame
Difficulty thinking, concentrating, remembering things, and making decisions
Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide
Unexplained physical issues, such as back pain or headaches

If you recognize any of these signs, reach out to a qualified mental health professional as soon as possible. Early and appropriate treatment based on accurate diagnosis is critical to successful treatment.

HAPPIER HOLIDAYS TO YOU!

FAQ About Holiday Depression

1. How do I know if I have holiday depression or just feel stressed?

Here’s how to discern whether you are experiencing a temporary bout of low mood or if you might have holiday depression.

Temporary Low Mood/Stress

Feelings of sadness, tearfulness, fatigue, or low mood
Often related to a specific life event or stressor
Fleeting, short-term
You can still enjoy activities, even if temporarily lessened
You can still function in daily life
Mood recovers with changing circumstance or over time

Holiday Depression

Depressed mood (sadness, tearfulness, low mood) or significant loss of interest in activities you normally enjoy
Changes in sleep or appetite, and difficulty concentrating
Persists at least two weeks
Triggered by stress or circumstances, but has a brain-based or genetic link too
Substantial difficulty doing normal daily activities or routines

2. Can holiday depression be prevented?

Yes, holiday depression can be managed or prevented by ensuring consistent adequate sleep, brain-healthy nutrition, enjoying social connections, exercising, and recognizing and eliminating negative thinking.

3. How can Amen Clinics help with holiday depression?

At Amen Clinics, we understand that depression is a brain disorder. Our clinics use brain SPECT imaging, which measures blood flow patterns, to help our clinicians identify and treat underlying causes.

Our brain-imaging studies have revealed that there are different types of depression, each requiring a tailored approach for treatment. This data, plus additional diagnostic testing, allows our clinicians to customize an effective treatment plan for you.

Treatment for holiday depression may involve lifestyle interventions, nutritional supplements, innovative therapies, and medication (when necessary) geared to balance your brain and brighten your mood.

Amen Clinics

References

American Psychological Association (APA). https://ala-apa.org/newsletter/2024/12/28/strategies-for-managing-holiday-stress-and-anxiety/
National Alliance for Mental Illness. https://www.nami.org/press-releases/mental-health-and-the-holiday-blues/
Briguglio M, et al. Healthy Eating, Physical Activity, and Sleep Hygiene (HEPAS) as the Winning Triad for Sustaining Physical and Mental Health in Patients at Risk for or with Neuropsychiatric Disorders: Considerations for Clinical Practice. Neuropsychiatr Dis Treat. 2020 Jan 8;16:55-70.
Arlinghaus KR, Johnston CA. The Importance of Creating Habits and Routine. Am J Lifestyle Med. 2018 Dec 29;13(2):142-144.
Khan, B., Shafiq, H., Abbas, S. et al. Vitamin D status and its correlation to depression.Ann Gen Psychiatry 21, 32 (2022).
Menegaz de Almeida A, Aquino de Moraes FC, Cavalcanti Souza ME, et al. Bright Light Therapy for Nonseasonal Depressive Disorders: A Systematic Review and Meta-Analysis. JAMA Psychiatry. 2025;82(1):38–46.
Zhang L, Sun H, Liu Z, Yang J, Liu Y. Association between dietary sugar intake and depression in US adults: a cross-sectional study using data from the National Health and Nutrition Examination Survey 2011-2018. BMC Psychiatry. 2024 Feb 8;24(1):110.
Harris Poll conducted for Caron Treatment Centers. https://www.prnewswire.com/news-releases/nearly-1-in-3-adults-report-the-holidays-create-greater-mental-health-challenges-particularly-feelings-of-isolation-stress-and-anxiety-says-new-research-from-caron-treatment-centers-300190168.html
APA. https://www.psychiatry.org/news-room/apa-blogs/rumination-a-cycle-of-negative-thinking#:~:text=Rumination%20involves%20repetitive%20thinking%20or,then%20contributes%20to%20more%20rumination.
Recchia F, et al. Comparative effectiveness of exercise, antidepressants and their combination in treating non-severe depression: a systematic review and network meta-analysis of randomised controlled trials. Br J Sports Med. 2022 Dec;56(23):1375-1380.
Nutt D, Wilson S, Paterson L. Sleep disorders as core symptoms of depression. Dialogues Clin Neurosci. 2008;10(3):329-36.
Kyeong, S., Kim, J., Kim, D. et al. Effects of gratitude meditation on neural network functional connectivity and brain-heart coupling. Sci Rep 7, 5058 (2017).
Bizzozero-Peroni B, et al. The impact of the Mediterranean diet on alleviating depressive symptoms in adults: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2025 Jan 1;83(1):29-39
Peçanha A, Silveira B, Krahe TE, Landeira Fernandez J. Can social isolation alleviate symptoms of anxiety and depression disorders? Front Psychiatry. 2025 Apr 16;16:1561916.

Mental Health and Post-Concussion Syndrome: Katie’s Story

How Zach Healed His Brain from Alcohol and Drug Addiction

Can Brain SPECT Imaging Help Identify Depression?

Amen Clinics
November 17, 2025

A child’s “ghost sightings” turned out to be temporal lobe epilepsy. Learn how brain scans can reveal the real cause of some hallucinations.

A Boy Saw “Ghosts” Until a Brain Scan Revealed the Truth Newsletter header: The Real Reason Behind a Child’s Terrifying “Visions”

When 7-year-old Bryce’s mother read Alice’s Adventures in Wonderland to him, he became very upset. The visual distortions described in the book by Lewis Carroll felt too familiar to him. He said that he felt like Alice.

“I have weird things happen to me,” he told her. “I see things.”

During the day, Bryce saw objects change shapes, often getting smaller. He also saw green, shadowy ghosts at night. The young boy also had a lot of anxiety symptoms.

Some moms might chalk this up to a “childish imagination,” but Bryce’s mom could see the fear in her child’s eyes and believed him. Frightened that Bryce was losing his mind (a cousin had already been diagnosed with a “schizophrenic-like” illness), she realized she needed to seek help for her son.

A brain SPECT scan at Amen Clinics, doctors discovered the real culprit behind the “ghosts” Bryce was seeing. Bryce wasn’t “haunted.” He had temporal lobe epilepsy, a brain condition that can cause intense visual hallucinations, emotional swings, and déjà vu experiences.

Bryce could have been headed down a very dark path and a future of psychiatric medications and treatments. But what looked supernatural was actually related to brain function and completely treatable.

“I have weird things happen to me. I see things,” said a 7-year-old boy who was seeing ghost-like figures. His mom, worried that he might be losing his mind, took him to Amen Clinics for a brain SPECT scan, which revealed the real culprit.

Tweet

What Are The Symptoms Of Temporal Lobe Epilepsy?

The temporal lobes are situated behind the ears on each side of the brain and play a key role in memory, emotion, and sensory processing. When abnormal electrical activity occurs here, it can lead to temporal lobe epilepsy (TLE), a form of focal epilepsy that often goes unrecognized.

Common Symptoms of Temporal Lobe Epilepsy

Visual or auditory distortions: Objects appear larger, smaller, or distorted and sounds may seem distant or amplified.
Déjà vu or jamais vu: Feeling that something that something strange is oddly familiar or something familiar is strange.
Sudden waves of fear or anxiety for no reason.
Spaciness or confusion after a seizure or brief loss of awareness.
Changes in mood or behavior.
Religious or moral preoccupation or intense emotional experiences.
Seizures, which may be subtle (“absence” seizures) or dramatic.

Children, in particular, may describe “seeing things,” “time stopping,” or “hearing music that isn’t there.” Just remember that these are classic childhood epilepsy symptoms, not signs of imagination or misbehavior.

Why Is Temporal Lobe Epilepsy Often Misdiagnosed?

Because symptoms of temporal lobe epilepsy overlap with mental disorders, misdiagnosis is common. A child describing “ghosts” or “voices” may be thought to have schizophrenia, anxiety, or just a vivid imagination. Additionally, adults may be treated for depression or panic attacks instead of epilepsy.

The consequences of ignoring temporal lobe problems can have a profound impact like emotional instability, cognitive changes, and distress that worsens over time. Many people spend years in therapy before learning their symptoms stem from electrical misfires in the brain, not emotional weakness or spiritual experiences.

Without looking at the brain, even well-intentioned professionals may miss the true cause.

How Is Temporal Lobe Epilepsy Diagnosed?

Traditional tools like MRI or EEG (electroencephalogram) and can reveal structural or electrical abnormalities in the brain, but they don’t always show the full picture. MRI scans show anatomy, while EEG measures surface brain waves. Both can miss subtle activity patterns deep in the brain.

That’s where brain SPECT imaging, which is what we use at Amen Clinics, comes in. A brain SPECT scan for temporal lobe epilepsy measures blood flow and activity patterns, helping clinicians see the origins of seizures.

In Bryce’s case, his brain scan revealed increased activity in his right temporal lobe, confirming that his “ghost sightings” were brain-based events. With this insight, his doctors could target the root cause rather than just the symptoms.

Bryce’s comprehensive evaluation also included a clinical history and neuropsychological testing to ensure an accurate diagnosis and a treatment plan.

How Is Temporal Lobe Epilepsy Diagnosed?

Bryce’s comprehensive evaluation also included a clinical history and neuropsychological testing to ensure an accurate diagnosis and a treatment plan.

What Can Happen If Temporal Lobe Epilepsy Goes Untreated?

When temporal lobe epilepsy is left untreated, symptoms can intensify and evolve. Research shows that ongoing seizures or abnormal brain activity can lead to changes in brain structure and emotional regulation.

According to multiple studies, long-term consequences can include:

Worsening visual hallucinations and sensory distortions
Increased anxiety, depression, or paranoia
Memory and attention problems due to temporal lobe dysfunction
More frequent or severe seizures
Social withdrawal and reduced quality of life

Early diagnosis and treatment are essential for healing and preventing lasting brain changes, especially in children whose brains are still developing.

What Are The Treatment Options For Temporal Lobe Epilepsy?

The good news? Healing temporal lobe epilepsy is possible. With proper diagnosis, most people experience major improvements in symptoms and overall brain function. Some common treatment options may include:

Anti-seizure medication: As in Bryce’s case, these can help regulate electrical activity and stop seizures.
Psychotherapy and support: Helps patients cope with emotional symptoms and reduce anxiety.
Lifestyle adjustments: Regular sleep, brain-healthy nutrition, and stress management can reduce seizure triggers.
Comprehensive, multi-modal care: Combining medical treatment, nutrition, and therapy creates stronger outcomes than a single approach.

Bryce’s Transformation: What Happened After Treatment

Once Bryce began treatment, everything changed. The hallucinations that had terrified him disappeared. His anxiety calmed down, his focus improved, and his confidence returned. His family finally understood that he wasn’t “seeing ghosts” but instead experiencing a medical condition that could be treated and managed.

Bryce’s story illustrates the power of seeing brain health through a compassionate, scientific lens. When parents and clinicians look beyond surface symptoms, children like Bryce can reclaim their health, peace, joy, and potential.

FAQ About Hallucinations And Temporal Lobe Epilepsy

1. What should you do if you’re experiencing hallucinations?

If you or your child experiences unexplained hallucinations, fear, or memory lapses, there is hope. Here’s how to start healing:

Seek professional help. Find a neurologist or brain health specialist experienced in diagnosing epilepsy.
Get a brain-based evaluation. A brain SPECT scan can reveal underlying temporal lobe problems that may not appear on standard tests.
Find epilepsy support for children and families. Learning more about the condition can ease fear and help you take the next step toward recovery.

At Amen Clinics, our experts have helped thousands of people uncover the root causes of mysterious symptoms and begin their journey to healing.

2. Is there hope for healing from temporal lobe epilepsy?

Hallucinations, confusion, or emotional swings that don’t respond to traditional treatment can be signs of a troubled brain. With science, compassion, and the right tools, temporal lobe epilepsy can be understood, managed, and healed.

Just like Bryce, countless others have learned that the “ghosts” they see are not spirits rather signals from the brain asking for help.

3. How does Amen Clinics evaluate hallucinations and sensory distortions differently from other clinics?

Amen Clinics uses brain SPECT imaging to measure blood flow and activity patterns. This allows clinicians to see areas of the brain like the temporal lobes that may be overactive or underactive, leading to more accurate diagnoses and better outcomes.

Amen Clinics

References

McIntosh WC, Das JM. Temporal Seizure. [Updated 2023 Jul 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK549852/
Mostafavi S, Bidaki R, Farzan A. Reporting a Remarkable Visual Illusion Due to Temporal Lobe Epilepsy and an Unusual Response to Lamotrigine.Thrita J Neu.2016;5(2):e29061.https://doi.org/10.5812/thrita.29061
Martin CB, Mirsattari SM, Pruessner JC, Burneo JG, Hayman-Abello B, Köhler S. Relationship between déjà vu experiences and recognition-memory impairments in temporal-lobe epilepsy. Memory. 2021 Aug;29(7):884-894. doi: 10.1080/09658211.2019.1643891. Epub 2019 Jul 24. PMID: 31339436.
Garcia-Santibanez, R., & Sarva, H. (2015). Isolated Hyperreligiosity in a Patient with Temporal Lobe Epilepsy. Case reports in neurological medicine, 2015, 235856. https://doi.org/10.1155/2015/235856
Feraco, P., Donner, D., Picori, L., & Rozzanigo, U. (2020). Unusual diagnostic findings in temporal lobe epilepsy: A combined MRI and 18F-dopa case study. European journal of radiology open, 7, 100241. https://doi.org/10.1016/j.ejro.2020.100241
Szałwińska, K., Cyuńczyk, M., Kochanowicz, J., & Witkowska, A. M. (2021). Dietary and lifestyle behavior in adults with epilepsy needs improvement: a case-control study from northeastern Poland. Nutrition journal, 20(1), 62. https://doi.org/10.1186/s12937-021-00704-6
Bjørke, A. B., Nome, C. G., Falk, R. S., Gjerstad, L., Taubøll, E., & Heuser, K. (2018). Evaluation of long-term antiepileptic drug use in patients with temporal lobe epilepsy: Assessment of risk factors for drug resistance and polypharmacy. Seizure, 61, 63–70. https://doi.org/10.1016/j.seizure.2018.07.011
Vinti, V., Dell’Isola, G. B., Tascini, G., Mencaroni, E., Cara, G. D., Striano, P., & Verrotti, A. (2021). Temporal Lobe Epilepsy and Psychiatric Comorbidity. Frontiers in neurology, 12, 775781. https://doi.org/10.3389/fneur.2021.775781
Xu S, Zhu Q, Zhou J, Ye L, Ye H, Shen C, Zheng Z, Jiang H, Wang S, Ding Y, Chen C, Guo Y, Wang Z, Wang S. Ictal scalp EEG patterns are shaped by seizure etiology in temporal lobe epilepsy. Epilepsia Open. 2025 Apr;10(2):466-476. doi: 10.1002/epi4.13134. Epub 2025 Feb 7. PMID: 39918427; PMCID: PMC12014931.
Salpekar J. (2016). Mood Disorders in Epilepsy. Focus (American Psychiatric Publishing), 14(4), 465–472. https://doi.org/10.1176/appi.focus.20160017

A close-up shot of a person looking into the camera, with shadows obscuring part of their face and body.

6 Signs You May Need Mental Health Help

A man holds a smartphone in his hand and speaks to it with an angry expression, while a woman sits in the background on a bed with her arms crossed.

Histrionic Personality Disorder: 5 Ways to Cope When a Loved One Has HPD

A man in a striped shirt is lying down and looking up while another person sits behind him, holding papers.

Types of Therapy for Mental Health: A Practical Guide

Amen Clinics
November 10, 2025

Persistent post-concussion symptoms can trigger anxiety, depression, and brain fog. Discover how to heal your brain.

Can a Mild Head Injury Cause Lasting Mood & Memory Problems?

It’s a harsh truth, but a single blow to the head can have a lasting impact on your life. After experiencing head trauma, a person who once enjoyed a lifetime of emotional stability, healthy energy levels, and mental clarity can sink into depression, addiction, brain fog, and more.

What’s especially troubling is the fact they many people don’t realize that a head injury is the source of their mental health issues. When they seek help for their problems, traditional treatments often fail because the underlying brain injury isn’t being treated.

This can lead to months, years, or even decades of emotional, behavioral, and cognitive problems that can sabotage your career, relationships, and health.

In this blog, you’ll discover just how common mild head injuries are, how to recognize persistent post-concussion symptoms, and what you can do about it.

Millions of people suffer from persistent post-concussion symptoms, which includes a wide range of cognitive and psychological issues. But most of them don’t realize that their mental health issues may be related to a mild head injury.

Tweet

How Common Are Traumatic Brain Injuries (Tbi)?

Every year, over 2 million new head injuries are diagnosed in the U.S., and millions more go undetected. Traumatic brain injuries (TBI) are increasingly common among military personnel, with an estimated 67 percent of veterans experiencing at least one TBI.

The number of concussions is on the rise. Research shows that from 2010 to 2015, concussion diagnoses jumped 43 percent among the general population. among people ages 10 to 19 years of age, concussion diagnoses skyrocketed 71 percent.

Among Amen Clinics patients, mild head injuries are common. Based on the Amen Clinics database of nearly 300,000 brain SPECT scans, 40 percent of patients have suffered a brain injury. However, most of them don’t realize that their mental health issues may be related to a mild traumatic brain injury (mTBI) they suffered in the past.

Many people who sustain a concussion recover from their symptoms, but an alarming number of them may develop mental health issues that ruin their life and steal their happiness. There’s a strong connection between concussion and mental health issues.

In fact, millions of people struggle with persistent post-concussion symptoms (PPCS), formerly known as post-concussion syndrome.

Are you one of them? How can you know if you have lingering concussion symptoms? Look for these 10 common signs of post-concussion syndrome.

What Are Persistent Post-Concussion Symptoms?

1. Brain Fog

Following a head injury, you may feel confused or mentally fuzzy. Difficulties with problem-solving and reasoning are common complaints of post-concussion brain fog.

Some people experience a feeling that everything is “slowed down.” It may take you longer to read an article or book or to understand the content. You may find it hard to follow conversations, television shows, or directions.

2. Memory Problems

Memory loss can arise after experiencing a head injury. For example, you may have difficulty remembering new information.

It is also quite common to have trouble recalling the time period prior to the concussion. Some people experience memory lapses, forgetting parts of conversations or events.

3. Feeling Depressed

It’s common to experience emotional symptoms after concussion. In fact, depression is one of the most prevalent mental disorders associated with head injuries.

Research in the Journal of Neurotrauma shows that depression affects about 33 to 42 percent of people within the first year of experiencing a TBI.

The number of people developing major depressive disorder jumps to 61 percent within the first seven years after a TBI, according to the study’s findings.

Women are especially vulnerable to post-concussion depression. According to an analysis of nine studies, women are nearly 50 percent more likely than their male counterparts to develop depression after experiencing a concussion or other TBI.

If you’re experiencing depressive symptoms that don’t respond to traditional treatment, it’s worth investigating if an underlying concussion or TBI may be contributing to these issues.

4. Anxiety

Research shows that TBI patients are 1.9 times more likely to have anxiety than people who haven’t experienced a brain injury. Post-concussion anxiety issues may include:

Generalized anxiety disorder
Panic disorder
Obsessive-compulsive disorder (OCD)
Posttraumatic stress disorder (PTSD)
Specific phobia
Social anxiety disorder

Any anxiousness, nervousness, panic, obsessions, or compulsions that arise post-concussion deserve attention.

5. Focus and Attention Problems

If you have experienced a head injury, even if you don’t remember hitting your head, you may have difficulty paying attention, concentrating, of staying focused.

Completing projects, multitasking, or engaging in long conversations may be challenging. You may find yourself feeling restless or being easily distracted. Research shows there is an increased likelihood of developing attention deficit hyperactivity disorder (ADHD) after a TBI.

6. Substance Abuse

Findings in the Journal of Neurotrauma show that TBI can increase the use of alcohol or drugs in people who had no previous substance abuse. Drug or alcohol addictions also impede the recovery process after a head injury.

7. Aggression

One of the most common personality changes following a head injury is an increase in aggression. According to a study in The Journal of Neuropsychiatry and Clinical Neurosciences, nearly 30 percent of people with a first-time TBI experience post-concussion aggression.

Any increases in irritability, anger, or aggressive behavior could be a lingering symptom related to prior head trauma.

8. Fatigue

Being chronically tired and having a lack of energy are frequent complaints heard from people who have experienced concussions.

Many people assume their fatigue is related to stress, age, or other issues, so they don’t make the connection to a past brain injury.

9. Insomnia

Having trouble sleeping, whether it’s difficulty falling asleep or staying asleep, is a common post-concussion symptom. Poor quality sleep is often tied to the fatigue people experience.

10. Low Motivation

Along with a lack of energy, people who have suffered a TBI often notice a decline in motivation. Even if they had previously been a go-getter, they no longer have the get-up-and-go to actively pursue their goals at work or in life.

Patients at Amen Clinics whose brain scans show damage from head trauma often say they have been labeled as “lazy.”

If you have some of these symptoms, and especially if they aren’t responding to standard treatment, it’s critical to dig deeper to find the root cause.

HOW CAN BRAIN IMAGING HELP POST-CONCUSSION TREATMENT?

One of the biggest challenges with post-concussion symptoms is that they’re often invisible. You can look perfectly fine on the outside while struggling with brain fog, mood swings, headaches, or fatigue on the inside.

Traditional imaging tools like MRI or CT scans typically only show structural damage, such as bleeding or swelling, but they can miss the subtle functional changes that cause lingering symptoms.

At Amen Clinics, we use brain SPECT imaging to see how your brain is actually working. SPECT measures blood flow and activity patterns, revealing areas that are underactive (often linked to concentration problems and memory loss) or overactive (commonly tied to anxiety, depression, and irritability).

These scans frequently uncover hidden brain injuries that standard imaging cannot detect.

With this deeper level of insight, specialists can design a personalized post-concussion treatment plan to target your brain’s specific needs. This may include therapies that improve circulation and oxygenation, such as hyperbaric oxygen therapy (HBOT), along with neurofeedback, nutritional support, and strategies to calm overactive regions.

By addressing the precise areas of dysfunction, brain imaging helps guide healing, restore balance, and reduce persistent post-concussion symptoms.

You need a well-structured evening routine to help you prime both your body and brain for uninterrupted rest.

Align your mindset, habits, and environment so you can reduce stimulation and signal to your nervous system that it’s time to wind down. If you take small, intentional steps consistently, you can make a major difference.

Studies show that ideally, a sleep-supportive routine should start about two hours before bedtime. It will train your brain to associate these cues with rest and make it easier for you to fall and stay asleep. Below is a sample flow you can consider adapting:

FAQ ABOUT POST-CONCUSSION SYMPTOMS AND TREATMENT

1. How does Amen Clinics diagnose post-concussion syndrome?

At Amen Clinics, we go beyond symptom checklists. Using brain SPECT imaging, we can identify areas with abnormal activity caused by head trauma. These scans often reveal brain injury patterns that traditional MRI or CT scans miss, helping our clinicians link your emotional, cognitive, and behavioral symptoms to underlying brain changes.

2. What treatments does Amen Clinics offer for persistent post-concussion symptoms?

We create personalized, brain-based treatment plans that promote healing from the inside out. Depending on your scan results and full assessment, your plan may include hyperbaric oxygen therapy (HBOT) to improve blood flow, neurofeedback to retrain brain activity, nutritional and lifestyle support, targeted supplements, and psychotherapy to restore cognitive and emotional function.

3. Can people really recover from long-term post-concussion symptoms?

Yes. Healing is possible, even years after a concussion. Many Amen Clinics patients who struggled with fatigue, brain fog, mood changes, or focus problems for years have seen significant improvement after receiving proper diagnosis and targeted treatment. By addressing the brain directly, we help you regain clarity, energy, and emotional balance.

Concussions, TBIs, and the mental health issues associated with them can’t wait.

At Amen Clinics, we’re here for you. We offer a comprehensive Concussion Rescue treatment program, in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.

Speak to a specialist today at 888-288-9834 or visit our contact page here.

Amen Clinics

References

Brain Injury Association of America. Incidence of Traumatic Brain Injury in Military Service Members Receives Widespread Media Coverage. Dec. 17, 2024.
https://biausa.org/public-affairs/public-awareness/news/incidence-of-traumatic-brain-injury-in-military-service-members-receives-widespread-media-coverage
Morgan, K. Why childhood concussion diagnoses have skyrocketed. USA Today. Jan. 24, 2019. https://www.usatoday.com/story/sponsor-story/blue-cross-blue-shield-association/2019/01/24/why-childhood-concussion-diagnoses-have-skyrocketed/2658679002/
Fann, Jesse R et al. “Treatment for depression after traumatic brain injury: a systematic review.” Journal of neurotrauma vol. 26,12 (2009): 2383-402. doi:10.1089/neu.2009.1091
American Association of Anesthesiologist. Women at much higher risk of depression after traumatic brain injury, analysis finds. Oct. 15, 2023. https://www.asahq.org/about-asa/newsroom/news-releases/2023/10/women-at-much-higher-risk-of-depression
Dehbozorgi, M., Maghsoudi, M.R., Mohammadi, I. et al. Incidence of anxiety after traumatic brain injury: a systematic review and meta-analysis. BMC Neurol 24, 293 (2024). https://doi.org/10.1186/s12883-024-03791-0
Schachar RJ, Park LS, Dennis M. Mental Health Implications of Traumatic Brain Injury (TBI) in Children and Youth. J Can Acad Child Adolesc Psychiatry. 2015 Fall;24(2):100-8. Epub 2015 Aug 31. PMID: 26379721; PMCID: PMC4558980.
Bjork, James M, and Steven J Grant. “Does traumatic brain injury increase risk for substance abuse?.” Journal of neurotrauma vol. 26,7 (2009): 1077-82. doi:10.1089/neu.2008.0849
Rao, Vani et al. “Aggression after traumatic brain injury: prevalence and correlates.” The Journal of neuropsychiatry and clinical neurosciences vol. 21,4 (2009): 420-9. doi:10.1176/jnp.2009.21.4.420

man sitting with hand held to his temple, indicating that he has a headache. in the background an overlay of an ambulance speeding through is seen, plying the man is reminded of a recent car accident.

How Minor Car Accidents Can Cause Brain Injury

The One Question Psychiatrists Don’t Ask…But Should

Learning Disabilities: Causes, Types, Symptoms, and Treatment

Amen Clinics
November 4, 2025

7 Natural ADHD Treatments You Can Start Today

Like with any mental health concern, it’s important to take a holistic approach when treating attention deficit hyperactivity disorder (ADHD), also known as attention deficit disorder (ADD). While medication is a frequent strategy for this condition, natural ADHD treatments can help by addressing the entire person.

Fortunately, various natural remedies for ADHD have been studied for their efficacy. From sleep and exercise to dietary changes and therapeutic interventions, incorporating non-pharmacological approaches can maximize results, even when medication is also prescribed.

This blog will explore the best natural ADHD treatments, the science behind them, and how they can help.

From sleep and exercise to dietary changes and therapeutic interventions, incorporating non-pharmacological approaches to ADHD treatment can maximize results, even when medication is also prescribed.

Tweet

Natural ADHD Treatments

According to CDC stats, an estimated 15.5 million (6 percent) U.S. adults had a current ADHD diagnosis in 2023. About one-third of them were not receiving any ADHD treatment. And among those who were receiving stimulant pharmacotherapy, 71.5 percent reported difficulty obtaining their ADHD medication.

While medicine may be prescribed, it should never be the only form of treatment. Natural alternatives to ADHD medication have been found to reduce a number of ADHD symptoms, including:

When you’re seeking complementary ADHD treatments, there are a range of options available, including:

1. Try an elimination diet for three weeks.

Remove potential allergens: sugar, gluten, dairy, corn, soy, and artificial dyes and sweeteners. Add them back, one at a time (except artificial dyes and sweeteners, which should be avoided) and monitor your response. Avoid any ingredient that aggravates symptoms.

2. Try a higher-protein, lower-carbohydrate diet

such as ketogenic or paleo, for one month. Evaluate its effects on your focus.

3. Exercise regularly.

Even simple movements will help, like brisk walking for 45 minutes 4 times a week.

4. Get ample sleep every night.

Maintain good sleep hygiene practices.

5. Decrease screen time.

6. Work with an integrative physician

to check ferritin, vitamin D, magnesium, zinc, and thyroid levels. Balance any that are not optimal.

7. Add supplements to your routine.

Each day, take 1,000 mg of EPA and DHA omega-3 fatty acids, 200-300 mg of phosphatidylserine, and 100-500 mg of magnesium glycinate, citrate, or malate.

What Is The Science Behind Natural Adhd Strategies?

Natural ADHD strategies can improve ADHD symptoms, often with few to no dangers or downsides. When used safely and under a clinician’s care, they can have a small to moderate impact on overall well-being and act as helpful adjuncts to medication and therapy.

Related: Natural Ways to Help ADD

Here are answers to frequently asked questions about natural ADHD treatments—plus the current scientific findings behind them.

FAQ About Natural Ways to Heal ADHD

1. Do natural ADHD treatments work? Which natural ADHD treatments have the strongest science behind them and the biggest day-to-day payoff?

The best-supported natural options for ADHD include:

Regular aerobic exercise
Sleep optimization (with melatonin for insomnia when appropriate)
Structured psychological skills, such as mindfulness and cognitive behavioral therapy (CBT)

In addition, omega-3s and addressing deficiencies in iron, zinc, and magnesium may help some individuals. You may also consider short, supervised trials of dye-reduction or elimination diets. Any of these may be combined with medication when needed.

2. Does exercise help ADHD focus? How much can exercise improve other ADHD symptoms?

A 2015 systematic review and meta-analysis examined the effects of physical exercise in children with ADHD. Findings suggested that aerobic exercise had a moderate to large effect on core symptoms in children with ADHD, including:

Attention
Hyperactivity
Impulsivity
Anxiety
Executive function
Social disorders

In this analysis, yoga exercise was also associated with an improvement in ADHD’s core symptoms. And another meta-analysis in 2022 concluded that physical exercise helped alleviate the symptoms of ADHD in children—specifically, attention, executive function, and motor skills.

How does exercise help ADHD focus? Movement helps with brain blood flow, which can be compromised in those with ADHD. According to SPECT science, the ADHD brain often shows low blood flow and activity in the prefrontal cortex (PFC). This tends to affect key functions like attention span, organization, and impulse control.

3. Can sleep habits help ADHD? Can melatonin help kids and teens with ADHD sleep problems? And is it safe?

Proper sleep is crucial for anyone—and especially those with ADHD. In one study published in 2023, 27 ADHD-diagnosed children and adolescents (7-15 years old) were found to benefit from low doses of melatonin (1 mg) to assist their sleep.

After one month of treatment, participants experienced a significant increase in their sleep duration. They also had small improvements in the categories of falling asleep, nighttime awakenings, and sleep efficiency. Only minor adverse gastrointestinal effects were reported in some subjects.

4. Do omega-3s and other nutrients (such as iron, zinc, and magnesium) make a difference in ADHD? What EPA-to-DHA ratios show a benefit in omega-3 supplements?

A 2023 review in Current Nutrition Reports noted that those with ADHD often have deficiencies in copper, magnesium, manganese, chrome, iron, and zinc. Therefore, proper levels of minerals might have beneficial effects on ADHD symptoms.

Omega-3 and ADHD have also been studied in children. A 2020 study in the Journal of Dietary Supplements found that children ages 6-12 with behavioral disorders improved significantly by taking omega-3 dietary supplements. They reported better health status, quality of life, and scores on Strengths and Difficulties Questionnaires.

Meanwhile, an analysis of 10 studies in the Journal of the American Academy of Child and Adolescent Psychiatry found that omega-3 fatty acid supplements had a small but significant effect in improving ADD/ADHD symptoms. A higher EPA dose in the supplements was significantly correlated with efficacy.

Finally, a 2017 review of 16 studies found that omega-3 fatty acids improved symptoms associated with ADHD. These included impulsivity, hyperactivity, attention, visual learning, and working/short-term memory.

While these effects may be small, it’s a good idea to test levels of ferritin, zinc, magnesium, and vitamin D. Deficiencies should be addressed with supplements.

5. Do food dyes make ADHD worse? Should I try elimination diets for ADHD?

While these effects may be small, it’s a good idea to test levels of ferritin, zinc, magnesium, and vitamin D. Deficiencies should be addressed with supplements.

6. Is neurofeedback effective for ADHD? Does mindfulness or CBT help adults with ADHD?

In a 2025 review, researchers found that neurofeedback “demonstrated medium to large effect sizes in improving attention and reducing hyperactivity.” And the long-term effects lasted up to 12 months after treatment, with fewer negative side effects than medications.

Neurofeedback, the authors added, may offer potential long-term savings compared to the costs of ongoing medications. Still, they concluded that integrative approaches involving neurofeedback as well as standard treatments could optimize outcomes.

Meanwhile, a 2015 review explained that mindfulness can be integrated with cognitive behavioral therapy (CBT) for adults with ADHD. Mindfulness for ADHD was found to be a well-accepted intervention.

How Do I Safely Combine Natural Options With Standard ADHD Care?

Whenever adding a new treatment to your mental health toolkit, it’s important to work with a qualified clinician. First, they can evaluate when to combine natural ADHD treatments with medications. This includes testing before recommending supplements like melatonin, iron, zinc, and magnesium.

Then the clinician should monitor the patient’s sleep and their adherence to interventions, as well as any side effects or interactions. Setting and tracking goals will help determine how well these treatments are working.

Finally, it’s important for clinicians and patients alike to balance their expectations. Natural treatments may not be miracle cures or able to completely replace medications. But the appropriate individualized plan will create a holistic approach to treatment—and therefore optimal results.

ADHD and other mental health conditions can’t wait. At Amen Clinics, we provide personalized, science-backed treatment plans designed to target the root causes of your symptoms. Our 360-approach includes brain SPECT imaging, clinical evaluations, innovative therapeutic techniques, medications (when necessary), and holistic lifestyle recommendations to promote the health of your brain, body, and mind. Speak to a specialist today at 888-288-9834 or visit our contact page here.

Amen Clinics

References

Staley BS, Robinson LR, Claussen AH, et al. Attention-Deficit/Hyperactivity Disorder Diagnosis, Treatment, and Telehealth Use in Adults — National Center for Health Statistics Rapid Surveys System, United States, October–November 2023. MMWR Morb Mortal Wkly Rep 2024;73:890–895. DOI: http://dx.doi.org/10.15585/mmwr.mm7340a1.
Cerrillo-Urbina AJ, García-Hermoso A, Sánchez-López M, Pardo-Guijarro MJ, Santos Gómez JL, Martínez-Vizcaíno V. The effects of physical exercise in children with attention deficit hyperactivity disorder: a systematic review and meta-analysis of randomized control trials. Child Care Health Dev. 2015 Nov;41(6):779-88. doi: 10.1111/cch.12255. Epub 2015 May 18. PMID: 25988743.
Sun W, Yu M, Zhou X. Effects of physical exercise on attention deficit and other major symptoms in children with ADHD: A meta-analysis. Psychiatry Res. 2022 May;311:114509. doi: 10.1016/j.psychres.2022.114509. Epub 2022 Mar 14. PMID: 35305344.
Checa-Ros A, Muñoz-Hoyos A, Molina-Carballo A, Viejo-Boyano I, Chacín M, Bermúdez V, D’Marco L. Low Doses of Melatonin to Improve Sleep in Children with ADHD: An Open-Label Trial. Children (Basel). 2023 Jun 28;10(7):1121. doi: 10.3390/children10071121. PMID: 37508618; PMCID: PMC10378280.
Lange KW, Lange KM, Nakamura Y, Reissmann A. Nutrition in the Management of ADHD: A Review of Recent Research. Curr Nutr Rep. 2023 Sep;12(3):383-394. doi: 10.1007/s13668-023-00487-8. Epub 2023 Jul 28. PMID: 37505402; PMCID: PMC10444659.
Miller MD, Steinmaus C, Golub MS, Castorina R, Thilakartne R, Bradman A, Marty MA. Potential impacts of synthetic food dyes on activity and attention in children: a review of the human and animal evidence. Environ Health. 2022 Apr 29;21(1):45. doi: 10.1186/s12940-022-00849-9. PMID: 35484553; PMCID: PMC9052604.
Rodríguez-Hernández, P. J., Canals-Baeza, A., Santamaria-Orleans, A., & Cachadiña-Domenech, F. (2018). Impact of Omega-3 Fatty Acids Among Other Nonpharmacological Interventions on Behavior and Quality of Life in Children with Compromised Conduct in Spain. Journal of Dietary Supplements, 17(1), 1–12. https://doi.org/10.1080/19390211.2018.1481165
Bloch MH, Qawasmi A. Omega-3 fatty acid supplementation for the treatment of children with attention-deficit/hyperactivity disorder symptomatology: systematic review and meta-analysis. J Am Acad Child Adolesc Psychiatry. 2011 Oct;50(10):991-1000. doi: 10.1016/j.jaac.2011.06.008. Epub 2011 Aug 12. PMID: 21961774; PMCID: PMC3625948.
Derbyshire E. Do Omega-3/6 Fatty Acids Have a Therapeutic Role in Children and Young People with ADHD? J Lipids. 2017;2017:6285218. doi: 10.1155/2017/6285218. Epub 2017 Aug 30. PMID: 28951787; PMCID: PMC5603098.
Kee, M.E., Ng, N.CS. & Wong, R.SY. Neurofeedback and attention-deficit/hyperactivity disorder: a review on the potential and challenges. Egypt J Neurol Psychiatry Neurosurg 61, 75 (2025). https://doi.org/10.1186/s41983-025-00999-w
Mitchell JT, Zylowska L, Kollins SH. Mindfulness Meditation Training for Attention-Deficit/Hyperactivity Disorder in Adulthood: Current Empirical Support, Treatment Overview, and Future Directions. Cogn Behav Pract. 2015 May;22(2):172-191. doi: 10.1016/j.cbpra.2014.10.002. PMID: 25908900; PMCID: PMC4403871.

Hands forming a heart shape over a person's abdomen.

Gut Health and Mental Health | 5 Conditions Linked to an Unhealthy Gut

Can Micronutrients Improve Gut Bacteria in ADHD?

Boost Focus with 10 ADHD Study Tips

New Hope for Alzheimer’s: Study Says Lithium May Reverse Aging Brain

Amen Clinics
August 19, 2025

Study suggests lithium deficiency may explain Alzheimer’s disease and low-dose lithium orotate supplement may be the key to treatment.

Could a naturally occurring metal used in mental health treatment hold the key to preventing—or even reversing—Alzheimer’s disease? A groundbreaking 2025 study published in Nature suggests it just might.

In their research, scientists from Harvard Medical School and Rush University discovered a striking link between low levels of brain lithium and Alzheimer’s disease (AD). By restoring this naturally occurring metal to healthy levels, they found it may be possible to protect the brain from damage—and, in some cases, even reverse cognitive decline.

This breakthrough points to a future where a safe, natural element could transform how we treat one of the most devastating brain disorders of our time.

A new study from researchers at Harvard Medical School and Rush University suggests that replenishing the brain’s natural stores of lithium may protect against—and potentially even reverse—Alzheimer’s disease.

Share on X

IS LOW LITHIUM LINKED TO ALZHEIMER’S DISEASE?

The researchers’ analyses of human brain tissues and multiple mouse experiments indicate that lithium deficiency in the brain and cognitive decline are closely linked. Specifically, low levels of natural lithium in the brain are associated with the development of memory loss and the buildup of amyloid plaques and tau tangles—hallmarks of Alzheimer’s disease.

Additionally, the researchers found evidence in mice that lithium orotate—a specific type of lithium supplement—undoes memory loss and reverses neurological changes, helping to restore the brain to a healthier and younger state in subjects with AD.

The groundbreaking study adds to a growing body of research pointing to lithium’s neuroprotective effects. However, the implications of this latest finding are profound. With clinical study, it could potentially lead to new and effective treatments for Alzheimer’s disease—and perhaps even Alzheimer’s prevention supplements of lithium orotate.

Here’s a basic overview of Alzheimer’s disease and details on this groundbreaking research.

WHAT IS ALZHEIMER’S DISEASE?

Dementia is the umbrella term that refers to a category of progressive neurodegenerative diseases that compromise important brain functions and lead to cognitive impairment, memory loss, difficulty with language, and changes in behavior and personality.

Alzheimer’s disease (AD) is the most common and well-known form of dementia, representing about 60-80 percent of all cases. AD affects about 6.7 million Americans, according to data from the Centers for Disease Control and Prevention (CDC) and, concerningly, that figure is expected to double by 2060.

AD painfully and slowly destroys memory, thinking skills and, over time, the ability to carry out simple everyday tasks, robbing individuals of their independence. Even though it affects mostly older adults, AD is not a normal part of aging.

Some of the most common signs and symptoms of Alzheimer’s disease include the following:

Problems with short-term memory
Difficulty paying bills
Trouble preparing meals
Forgetting appointments
Getting lost in familiar areas
Difficulty interpreting what is seen
Struggling with vocabulary, verbal expression, and following conversations
Impaired judgment
Changes in mood or personality

According to decades of research, the underlying pathology of AD is believed to be a buildup of beta amyloid plaques that occurs between neurons (brain cells), which interferes with communication from one neuron to the next, and an accumulation of tangles of abnormal tau protein inside the neurons, called “tau tangles.”

However, this theory has been increasingly called into question. For example, a 2023 article in the Journal of Alzheimer’s Disease asked: “The Amyloid Hypothesis: The Greatest Invention or the Biggest Blunder in Biomedical Science Ever?”

Brain-imaging research shows that changes suggestive of mild cognitive impairment (MCI) can begin more than a decade before the clinical diagnosis of AD.

Brain SPECT imaging studies at Amen Clinics, which has the world’s largest database of functional brain scans related to behavior, show that changes associated with Alzheimer’s can be seen on SPECT scans over 20 years before cognitive symptoms develop.

Most individuals with the disease have what’s called late-onset Alzheimer’s disease, where symptoms first appear in their mid-60s. Early-onset AD occurs between one’s mid-30s and mid-60s.

Currently, there are two immunotherapy drugs that have been approved for the treatment of early stage-Alzheimer’s, which target the reduction of amyloid plaques to slow deterioration. Unfortunately, the benefits of these treatments are modest, and they can have serious brain-damaging side effects.

This doesn’t mean there is nothing we can do to prevent Alzheimer’s disease or slow its progression. Understanding what causes Alzheimer’s disease is key to prevention and treatment.

WHAT CAUSES ALZHEIMER’S DISEASE?

The exact cause of AD is unclear, but scientists believe a combination of genetic, lifestyle, and environmental factors play into its development. Psychiatrist and brain health expert Dr. Daniel Amen has identified 11 major risk factors for Alzheimer’s disease. He details these risks as well as strategies to address them and reduce the risk for AD in his book Memory Rescue.

In terms of genetics, a variant of the apolipoprotein E (Apo E) gene, called ApoE4, is the number-one risk factor for late-onset Alzheimer’s disease, but having it does not necessarily mean an individual will develop AD.

When it comes to lifestyle factors, diet, exercise, sleep, social isolation, and a lack of new learning all have an influence on AD risk. Other contributors to memory loss include exposure to environmental toxins, head trauma, inflammation, low blood flow, infections, neurohormone imbalances, and mental health issues.

Research shows that treating these risk factors can improve memory and cognitive function. A study performed at Amen Clinics on 30 retired NFL players with cognitive impairment and brain damage found that following a brain-healthy protocol resulted in improvements in memory, attention, and reasoning.

Brain scans showed that the former players also benefited from improved blood flow and activity in several key regions of the brain, including:

Prefrontal cortex
Parietal lobes
Occipital lobes
Anterior cingulate gyrus
Cerebellum

In recent years, scientists have also studied the environmental impact of trace metals on Alzheimer’s, which, in part, led to the new study examining lithium deficiency.

WHAT IS THE CONNECTION BETWEEN LITHIUM AND HEALTH?

Lithium is a natural trace element found in the environment and present in certain foods and water. In the nineteenth and early twentieth centuries, lithium was valued for its various health and mood benefits.

Natural springs with higher lithium content became destinations for health as “lithia water” was thought to be a curative for many ailments. Lithia water was bottled and sold as a health beverage. In fact, an early formulation for 7-Up contained lithium with a lemon-lime flavoring and was marketed as a health tonic.

However, the US Food and Drug Administration (FDA) banned it due to its potential negative side effects in the 1950s.

In the field of psychiatry, the first successful clinical trial on lithium treatment for manic-depression (now referred to as bipolar disorder) was published in 1954, and by 1970, the FDA had approved the use of lithium carbonate as a mood stabilizer, according to published documentation.

Today, carefully prescribed levels of lithium carbonate—a pharmaceutical form of the element—is considered the gold standard treatment for bipolar disorder. Yet, this prescribed lithium can have serious negative side effects, including risk of toxicity, if not monitored properly.

LITHIUM AND ALZHEIMER’S DISEASE RESEARCH

A number of key studies in recent years have pointed to lithium’s protective action against dementia and, specifically, Alzheimer’s disease.

One study, published in the British Journal of Psychiatry in 2007, examined risk of Alzheimer’s disease in elderly patients with bipolar disorder. Based on an established association between bipolar disorder and higher risk of dementia, Brazilian researchers compared bipolar patients treated with chronic lithium therapy and those without recent lithium therapy.

It turned out that the bipolar patients who had lithium treatment showed reduced prevalence of Alzheimer’s disease to levels in the general elderly population.

The findings appeared to provide further evidence that lithium inhibits processes that factor into the pathogenesis of Alzheimer’s disease.

Other significant epidemiological research examined the effects of trace lithium in drinking water and how very low doses of lithium, over time, might help to prevent dementia.

A large 2017 Danish study published in JAMA Psychiatry noted an association between long-term increased lithium exposure in drinking water and lower incidence of dementia.

More recently, in 2024, Brazilian researchers examined five studies that reported a link between trace lithium in water and dementia and mortality from dementia. The published review study found associations between trace lithium levels and a lower risk of dementia or mortality from dementia.

The study concluded that evidence shows that trace lithium levels in drinking water are sufficient to lower the incidence or mortality from dementia and recommended future clinical trials focusing on long-term use of low or even microdoses of lithium for dementia treatment and prevention.

THE BREAKTHROUGH STUDY ON LITHIUM AND ALZHEIMER’S DISEASE

As mentioned, the overall grand-arching finding of the new study published in Nature suggests that replenishing the brain’s natural stores of lithium can protect against and even reverse Alzheimer’s disease.

The research results presented in the published study offer many significant discoveries, serving to advance the scientific community’s understanding of lithium’s role in both the pathogenesis and potential treatment of AD.

Here’s a look at some of those discoveries.

Human Research Findings

Scientists have been looking closely at metals in the brain, since imbalances may play a role in Alzheimer’s disease (AD). In one study, researchers measured 27 different metals in the brain and blood of older adults—some healthy, some with mild cognitive impairment (MCI), and some with Alzheimer’s.

Here’s what they discovered:

Lithium Is Naturally in the Brain: Healthy brains naturally contain small amounts of lithium.
Much Lower Lithium in Alzheimer’s: In both MCI and Alzheimer’s patients, brain lithium levels were about 50% lower than in healthy people.
Lower Where Damage Is Worst: Areas of the brain most affected by Alzheimer’s had the lowest lithium levels. Some lithium was trapped inside amyloid plaques, making less available for normal brain function.
Other Metal Changes: People with Alzheimer’s also had higher zinc levels and lower copper levels compared to healthy individuals.

Animal Research Findings

Researchers have tested lithium in mice with Alzheimer’s disease (AD), and the results are promising—though they still need to be confirmed in human studies. Here’s what they found:

Protects Brain Connections: Lithium helps maintain healthy connections between brain cells as mice age. When mice with Alzheimer’s ate a diet low in lithium, their thinking and memory worsened faster. Their brains also showed more of the harmful protein buildup (amyloid plaques and tau tangles) seen in Alzheimer’s, more inflammation, and gene changes linked to the disease.
How It Works: One way lithium deficiency may cause harm is by overactivating a brain protein called GSK3β, which is involved in Alzheimer’s development.
Best Form for the Brain: Out of 16 types of lithium tested, lithium orotate was the least likely to stick to amyloid plaques (which are toxic to brain cells).
Better Than the Standard Form: In mice with Alzheimer’s, lithium orotate in drinking water worked better than the more common lithium carbonate at preventing memory loss, reducing harmful protein buildup, lowering brain inflammation, and even helping immune cells in the brain (microglia) “clean up” plaques.
Helps Healthy Brains, Too: In healthy mice, lithium orotate also protected brain structure from the normal wear and tear of aging.
Safer for the Body: Unlike lithium carbonate, lithium orotate didn’t show the same harmful effects on the kidneys or thyroid.
Restores Memory: In Alzheimer’s mice, lithium orotate—given in the right dose—restored memory performance to normal levels, something lithium carbonate did not achieve.

These are truly extraordinary results. Treatment for Alzheimer’s disease has previously only targeted the reduction of plaques and tau tangles, but never so many pathologies underlying AD. If these findings are confirmed in clinical trials, it could have substantial implications for AD treatment and prevention.

LITHIUM OROTATE VS LITHIUM CARBONATE

You may be wondering how lithium orotate differs from high-dose, pharmaceutical lithium carbonate commonly used in the treatment of bipolar disorder.

For starters, lithium orotate is a low-dose, over-the-counter nutritional supplement that consists of orotic acid (a compound produced naturally in the body) and lithium. It is not a medicine. Some people refer to lithium orotate as “nutritional lithium.”

There are no official guidelines for lithium orotate dosage levels but they are much closer to the generally safe amounts of lithium found in foods such as grains and vegetables. (The average human consumption of lithium from food sources and water has been estimated to be approximately 0.5 to 3 mg/day, according to research.)

Supplemental suggested dosages are usually between 5 to 10mg, and sometimes up to 20mg with little to no adverse effects noted. By comparison, lithium carbonate may be prescribed at 1,800 mg therapeutically with significant risk of side effects unless monitored closely.

Some research has been conducted using lithium orotate in the treatment of alcoholism, migraines, and depression associated with bipolar disorder. However, experts suggest that more research is needed.

Until now, the potential benefits of low-dose lithium have been underappreciated largely due the stigma linked to lithium carbonate. Thanks to the new research, however, the tides may now be turning for low-dose lithium orotate.

If future clinical research confirms these findings, lithium orotate may become a common strategy for the prevention and treatment of Alzheimer’s disease.

Memory loss, dementia, and other mental health conditions can’t wait. At Amen Clinics, we provide personalized, science-backed treatment plans designed to target the root causes of your symptoms. Our 360-approach includes brain SPECT imaging, clinical evaluations, innovative therapeutic techniques, medications (when necessary), and holistic lifestyle recommendations to promote the health of your brain, body, and mind. Speak to a specialist today at 888-288-9834 or visit our contact page here.

Amen Clinics

REFERENCES

Aron L, Ngian ZK, Qiu C, Choi J, Liang M, Drake DM, Hamplova SE, Lacey EK, Roche P, Yuan M, Hazaveh SS, Lee EA, Bennett DA, Yankner BA. Lithium deficiency and the onset of Alzheimer’s disease. Nature. 2025 Aug 6.

CDC Website

https://www.cdc.gov/alzheimers-dementia/about/index.html#:~:text=A%20growing%20problem,getting%20lost%20in%20familiar%20areas.

Accessed August 12, 2025

Younes L, Albert M, Moghekar A, Soldan A, Pettigrew C, Miller MI. Identifying Changepoints in Biomarkers During the Preclinical Phase of Alzheimer’s Disease. Front Aging Neurosci. 2019 Apr 2;11:74.

Shorter E. The history of lithium therapy. Bipolar Disord. 2009 Jun;11 Suppl 2(Suppl 2):4-9.

Nunes PV, Forlenza OV, Gattaz WF. Lithium and risk for Alzheimer’s disease in elderly patients with bipolar disorder. Br J Psychiatry. 2007 Apr;190:359-60.

Kessing LV, Gerds TA, Knudsen NN, Jørgensen LF, Kristiansen SM, Voutchkova D, Ernstsen V, Schullehner J, Hansen B, Andersen PK, Ersbøll AK. Association of Lithium in Drinking Water With the Incidence of Dementia. JAMA Psychiatry. 2017 Oct 1;74(10):1005-1010.

Fraiha-Pegado J, de Paula VJR, Alotaibi T, Forlenza O, Hajek T. Trace lithium levels in drinking water and risk of dementia: a systematic review. Int J Bipolar Disord. 2024 Aug 30;12(1):32.

Hamstra SI, Roy BD, Tiidus P, MacNeil AJ, Klentrou P, MacPherson REK, Fajardo VA. Beyond its Psychiatric Use: The Benefits of Low-dose Lithium Supplementation. Curr Neuropharmacol. 2023;21(4):891-910.

Kurkinen M. The Amyloid Hypothesis: The Greatest Invention or the Biggest Blunder in Biomedical Science Ever? 2023. https://www.j-alz.com/content/amyloid-hypothesis-greatest-invention-or-biggest-blunder-biomedical-science-ever

Amen, D. G., Wu, J. C., Taylor, D., & Willeumier, K. (2011). Reversing Brain Damage in Former NFL Players: Implications for Traumatic Brain Injury and Substance Abuse Rehabilitation. Journal of Psychoactive Drugs, 43(1), 1–5. https://doi.org/10.1080/02791072.2011.566489

How Can You Calm Hangover Anxiety and Recover Your Brain?

Amen Clinics
August 18, 2025

Discover what causes "hangxiety" and learn brain-based strategies to ease post-alcohol anxiety, restore mood, and rebalance your mind.

You wake up with a pounding headache, a queasy stomach, and an overwhelming sense of dread after a night (or day) of drinking. Though it may seem common, this feeling isn’t just a simple hangover. It’s hangover anxiety, or “hangxiety” as it’s commonly dubbed.

This next-day panic often follows drinking and can leave you feeling shaky, emotionally fragile, and wracked with regret. What causes hangxiety?

Hangover anxiety is deeply rooted in brain chemistry, neurotransmitter imbalances, and increased inflammation. These post-alcohol mood swings are a sign that your brain needs support to heal, not shame.

This blog will explore why hangxiety happens and what you can do about it starting today.

Pounding headache? Queasy stomach? Overwhelming sense of dread after a night of drinking? Welcome to hangover anxiety—“hangxiety”—which is deeply rooted in brain chemistry. It’s a sign your brain is in need of support.

Share on X

WHY DOES ALCOHOL TRIGGER HANGOVER ANXIETY THE MORNING AFTER?

Alcohol may seem like a simple social lubricant, but it also quietly rewires your brain chemistry while you’re sipping away. It disrupts the balance of the calming neurotransmitter called gamma-aminobutyric acid (GABA) and dopamine, which is the brain’s reward chemical.

That initial buzz? It’s your dopamine on overdrive.

But the morning after? That’s the dreaded withdrawal.

Essentially, your GABA levels crash, leaving your nervous system overstimulated and anxious. Your dopamine levels drop too, dragging your mood down with it. On top of that, alcohol fuels inflammation in the brain, impairs blood flow, and disrupts the delicate web of your emotional regulation system.

So, when you wake up the next morning with racing thoughts, a low mood, and physical symptoms like shakiness, it’s not your imagination. This is your brain’s distress call.

What Happens to Your Brain After One Night of Drinking?

One night of drinking can impair the brain’s natural calming mechanisms. Alcohol initially acts as a depressant, slowing down your central nervous system. However, once the alcohol wears off, the brain rebounds by releasing excitatory neurotransmitters like glutamate to restore balance. This overcorrection causes the classic hangxiety symptoms:

Increased heart rate
Irritability or dread
Intrusive thoughts or overthinking
Mood swings
Sensitivity to light and sound

Alcohol also messes with balancing serotonin signals and cortisol levels, which are crucial for regulating mood and stress. And that post-drinking unease is your brain trying to regain equilibrium after being chemically hijacked.

Foods that may trigger anxiety are plentiful on grocery store shelves. Ultra-processed “Frankenfoods” are obvious culprits. But keep in mind that even foods marketed as healthy can disrupt brain chemistry and increase feelings of anxiety and stress.

6 FEEL-GOOD FOODS THAT MAKE ANXIETY WORSE

Can healthy foods cause anxiety? You may be surprised to know that what you’re eating may have a lot to do with what’s eating you! Did you know that the very foods and beverages we seek out to soothe anxious feelings, although providing temporary relief, may make anxiety worse in the long run?

Fat-Free Snacks

When you’re struggling with anxiety disorders and you’re trying to eat a healthy diet, you might reach for fat-free foods like yogurt or granola bars. But consuming them may make anxiety worse.

Many fat-free foods are filled with sugar and refined carbohydrates that spike blood sugar, which increases anxiety and contributes to mood crashes. Unstable blood sugar can trigger irritability, restlessness, and panic-like symptoms.

When you eat something high in added sugar or refined carbs, it causes your blood sugar to spike and then drop faster than it would if you had a more balanced meal with protein, carbs, fiber, and fat.

Science confirms it. Researchers observed increased symptoms of anxiety in a 2018 animal study where subjects were fed a diet high in refined carbohydrates.

Remember that added sugars can come in many forms and hide in all kinds of “healthy” fat-free foods. You can even find added sugar in fat-free sauces, dressings, and condiments.

Choose smarter carbs that support calm and are naturally low in fat. Reach for complex carbs like sweet potatoes, berries, and quinoa to stabilize your energy and mood.

High-Fructose Fruit Juice

Packaged juices may seem healthy, but they deliver sugar without fiber, impacting mood regulation due to the blood sugar-anxiety connection explained above. Juice-induced glucose spikes even affect serotonin and cortisol levels.

Conversely, studies on diabetes have established that high anxiety levels can result in the release of sympathetic hormones, which can:

Elevate both cortisol and glucose levels
Decrease insulin release
Affect the sensitivity and resistance of the insulin hormone

Rather than sip high-sugar fruit juices, try infused water, herbal teas, or whole-fruit smoothies that offer the benefits of added protein and fiber.

Whole-Wheat Bread

While often a go-to for “healthy eating,” wheat products can negatively affect sensitive individuals such as those with gluten sensitivity or leaky gut.

As a reminder, gluten is the general name used for the proteins found in wheat, rye, barley, and triticale (a cross between wheat and rye). But this ingredient is increasingly a problem for those who have a sensitivity to it.

Researchers have estimated that while 1 percent of the US population has been diagnosed with celiac disease, “non-celiac gluten sensitivity” affects up to 6 percent of people in the U.S.

In these people, studies have found, gluten triggers gut dysbiosis, neuroinflammation, and gut-brain axis dysfunction. It even increases vulnerability for dementia.

Another review study found that gluten sensitivity and celiac disease are related to numerous brain health and mental health issues, including:

Attention deficit hyperactivity disorder (ADHD)
Depression
Mood disorders
Anxiety disorders
Schizophrenia
Autism spectrum disorders

However, evidence shows that a gluten-free diet has been associated with improvements in mental health conditions. Going gluten-free produced a decrease in symptoms in some people in a study on autism, research on ADHD, and a review study on depression.

For healthier bread alternatives, reach for sprouted grains, gluten-free options made with seeds and legumes, or gluten-free coconut wraps.

Non-Organic Fruit

Fruit sounds healthy, but non-organic produce may contain pesticide residues linked to mood and brain issues. A 2023 systematic review of 57 studies found that farm workers exposed to pesticides had increased depressive disorders and a higher suicide risk.

Meanwhile, a 2024 study of pesticide-exposed farmers also drew a link between exposure and mental health symptoms. The researchers hypothesized that pesticide exposure “compromises antioxidant defense mechanisms and induces inflammatory processes that may compromise neural circuits.”

These changes may be associated with the development of anxiety disorders and major depressive disorder in the pesticide-exposed farmers who were studied. Considering the neurotoxic effects of these chemicals on the brain, it’s important to reduce or eliminate exposure as much as possible.

Certain types of produce are notorious for having more pesticides than others. Strawberries, apples, and blueberries, for example, consistently appear on the “Dirty Dozen” list created by the Environmental Working Group (EWG).

Choose clean, mood-safe produce by looking for organic apples and other fruits and vegetables on the “Dirty Dozen” list. Also refer to the EWG’s “Clean 15” list to find which produce has the least pesticides.

Factory-Farmed Chicken

Many people view chicken as a preferred alternative to red meat—and it can, in fact, be a healthier choice. But factory-farmed versions may contain added hormones, antibiotics, or inflammatory fats.

That’s why quality of meat matters. Additives in low-quality meats may contribute to systemic inflammation and anxiety.

A report by The College of Natural Sciences at the University of Massachusetts Amherst warned that modern industrial chicken farming exposes both chickens and humans to many health dangers. These include infectious diseases, antibiotics, and arsenical drugs.

To reduce exposure, choose local, pasture-raised and/or organic poultry rich in omega-3s that are grown without harmful chemicals.

Sugar-Free Yogurt

Check your labels! “Sugar-free,” yogurt may contain artificial sweeteners like aspartame. Because artificial sweeteners affect the gut-brain axis, they are known to disrupt gut health and mood stability.

As known neurotoxins, artificial sweeteners can also disrupt normal nervous system function, leading to increased symptoms of anxiety.

One study focusing on nutrition as a metabolic treatment of anxiety suggested that increased anxiousness from artificial sweeteners may be a result of the adverse impacts they have on the microbiome and inflammation.

Another study in Nutrition Neuroscience suggested that aspartame (in brands such as Equal and Nutrasweet) can inhibit the transport of dopamine and serotonin precursors into the brain. They may increase the levels of excitatory neurotransmitters, shifting brain chemistry to be more anxiety prone.

To protect your mental health, make better dairy and dairy-free choices. Choose full-fat plain yogurt with live cultures, or dairy-free yogurts made from coconut or almond milk, enriched with probiotics for better gut health.

CAN REHYDRATION AND NUTRITION EASE HANGXIETY FAST?

Absolutely! Your brain runs on nutrients, glucose, and hydration like a high-performance engine. After drinking alcohol, dehydration and blood sugar crashes add fuel to the anxiety fire. Rehydrating with electrolytes and replenishing nutrients can calm hangxiety symptoms faster than you think.

What Should You Drink and Eat to Support Your Brain?

A good tip is to skip the coffee as caffeine often worsens dehydration and jitteriness. There is research showing that nutrient dense foods can help alleviate signs of hangover anxiety. To feel better faster, opt for:

Electrolyte-rich fluids: Coconut water, electrolyte powders (low sugar), or mineral water
Bone broth: Rich in amino acids and collagen to calm the gut-brain axis
Clean proteins: Eggs (if tolerated), turkey, or plant-based options to help rebuild neurotransmitters
Healthy fats: Avocado, nuts, and seeds support brain cell structure and reduce inflammation
Complex carbs: Oats or sweet potatoes help regulate blood sugar and mood

Fueling your body well is one of the fastest ways to help your brain reset and keep anxiety low.

HOW DOES SLEEP IMPACT POST-DRINKING ANXIETY?

Quality sleep is your brain’s housekeeping system, but research shows that alcohol severely disrupts it. While it might knock you out at first, alcohol suppresses REM sleep, which is the most restorative sleep phase tied to emotional processing and memory.

That’s why many people wake up after drinking feeling foggy, wired, and more anxious than before. Poor sleep also increases stress hormones like cortisol leaving your brain extra vulnerable to anxiety.

What Steps Improve Recovery Sleep?

To bounce back from a hangxiety-fueled night, create a soothing sleep-conducive environment using the following:

Keep your bedroom cool and dark
Avoid caffeine and screens at least two hours before bed
Take a magnesium glycinate supplement (if it’s safe for you)
Try natural GABA or L-theanine (check with your doctor first)
Use a noise machine or drift to sleep with soft calming sounds
Take a short nap during the day (20–30 minutes max)

Research shows that even partial sleep recovery helps lower anxiety levels by stabilizing your nervous system to help you heal, especially when you’re stressed.

CAN MINDFULNESS AND BREATHING REDUCE HANGXIETY NOW?

Yes. When your brain is inflamed and your stress circuits are activated, calming your nervous system is key. Deep breathing and mindfulness exercises help disengage the fight-or-flight response and re-engage the brain’s parasympathetic, or “rest and digest,” mode.

Which Techniques Calm the Brain Quickly?

To calm your brain quickly and effectively, you can try these hangxiety-soothing methods:

Box breathing: Inhale for four seconds, hold for four, exhale for four, hold for four. Repeat five to 10 cycles and take your time to focus on your breathing.
Progressive muscle relaxation: Tense and release muscles from your feet to your head.
Guided imagery: Visualize a calming scene—waves on a beach, walking through a forest.
Grounding techniques: Name five things you see, four you feel, three you hear, two you smell, and one you taste.

These tools can short-circuit anxious and negative thoughts and give your brain space to reset.

IS MOVEMENT HELPFUL OR HARMFUL DURING HANGXIETY?

Honestly, it depends. While intense workouts can overstimulate an already anxious brain, gentle movement can boost circulation, detox your system, and increase feel-good endorphins without overwhelming you.

What Kind of Movement Soothes Your Brain After Drinking?

Start with low-impact, slow-paced activities you’ll actually enjoy doing like:

Nature walks: Studies show that sunlight and greenery calm the amygdala, which is your brain’s fear center
Restorative yoga: Focuses on stretching, breathwork, and inner balance
Tai chi or gentle Qigong: Great for grounding and improving energy flow

Just 20–30 minutes of mindful movement can reduce anxiety and inflammation while supporting brain recovery.

WHEN SHOULD YOU SEEK PROFESSIONAL HELP FOR HANGXIETY?

If your hangxiety lasts beyond the typical post-drinking window or begins to impact your daily life, it may signal deeper mental health or brain function concerns. Occasional worry is normal; however, persistent anxiety deserves attention.

What Symptoms Signal It’s More Than a Hangover?

Please seek support from a mental health professional if you notice symptoms including but not limited to:

Panic attacks that last several hours or reoccur regularly
Trouble sleeping for multiple nights in a row
Feelings of hopelessness, guilt, or depression
Loss of interest in daily activities
Physical symptoms like chest tightness or racing heart days after drinking

It’s not just about the alcohol consumption. Your brain may be trying to tell you it’s overwhelmed, inflamed, or operating under chronic stress pointing to more serious problems long-term.

FAQ

1. How can Amen Clinics help you reduce hangover anxiety long term?

At Amen Clinics, we don’t just treat hangxiety. We can help you understand the root cause. Our brain-centered method goes beyond talk therapy or symptom-chasing.

We use advanced tools like brain SPECT imaging to evaluate blood flow and activity patterns that may be affecting your mood, memory, and stress response.

It’s important to realize that it may be necessary to reduce or eliminate alcohol to avoid hangxiety. For many Amen Clinics patients, seeing their brain scans shows how alcohol has affected their brain function and inspires them to cut back on drinking.

2. What does a hangxiety recovery plan include?

At Amen Clinics, customized recovery protocols may include:

Brain imaging and diagnostics
Neuropsychological assessments
Hormone testing
Nutritional guidance to heal your gut-brain axis
Personalized nutritional supplement plans
Psychotherapy techniques
Cognitive behavioral strategies
Sleep coaching
Lifestyle redesign
Cutting back on alcohol

With these strategies, you can build resilience and heal your hangxiety from the inside out.

3. How do people benefit beyond feeling better the next day?

When you take care of your brain, it improves every aspect of your life, including:

More emotional stability and less reactivity
Fewer cravings and reduced reliance on alcohol
Improved energy and motivation
Better relationships and focus
Stronger coping skills for daily stress

Brain health isn’t just a one-time fix. If you want lasting results, think of it as a daily practice.

Anxiety, addiction, and other mental health conditions can’t wait. At Amen Clinics, we provide personalized, science-backed treatment plans designed to target the root causes of your symptoms. Our 360-approach includes brain SPECT imaging, clinical evaluations, innovative therapeutic techniques, medications (when necessary), and holistic lifestyle recommendations to promote the health of your brain, body, and mind. Speak to a specialist today at 888-288-9834 or visit our contact page here.

Amen Clinics

REFERENCES

Anand, S. K., Ahmad, M. H., Sahu, M. R., Subba, R., & Mondal, A. C. (2023). Detrimental Effects of Alcohol-Induced Inflammation on Brain Health: From Neurogenesis to Neurodegeneration. Cellular and molecular neurobiology, 43(5), 1885–1904. https://doi.org/10.1007/s10571-022-01308-2

Naik, D. R., Pina-Leblanc, C., Tang, V. M., Sloan, M. E., Nikolova, Y. S., Pangarov, P., Ruocco, A. C., Shield, K., Voineskos, D., Blumberger, D. M., Boileau, I., Bozinoff, N., Gerretsen, P., Vieira, E., Melamed, O. C., Sibille, E., Quilty, L. C., & Prevot, T. D. (2023). GABAergic signaling in alcohol use disorder and withdrawal: Pathological involvement and therapeutic potential. Frontiers in Neural Circuits, 17. https://doi.org/10.3389/fncir.2023.1218737

Tellez-Monnery, K., Berghoff, C. R., & McDermott, M. J. (2023). Investigating the effects of emotion dysregulation and repetitive negative thinking on alcohol hangover anxiety and depression. Addictive Behaviors, 140, 107619. https://doi.org/10.1016/j.addbeh.2023.107619

Rosdeitcher, L. (2018, February 12). IU-led study finds neurotransmitter glutamate may play a role in alcohol relapse, addiction. Indiana University News. https://news.iu.edu/live/news/24679-iu-led-study-finds-neurotransmitter-glutamate-may

Castle, M. E., & Flanigan, M. E. (2024). The role of brain serotonin signaling in excessive alcohol consumption and withdrawal: A call for more research in females. Neurobiology of Stress, 30, 100618. https://doi.org/10.1016/j.ynstr.2024.100618

Moslemi, M., Jannat, B., Mahmoudzadeh, M., Ghasemlou, M., & Abedi, A. S. (2023). Detoxification activity of bioactive food compounds against ethanol-induced injuries and hangover symptoms: A review. Food science & nutrition, 11(9), 5028–5040. https://doi.org/10.1002/fsn3.3520

Colrain, I. M., Nicholas, C. L., & Baker, F. C. (2014). Alcohol and the sleeping brain. Handbook of clinical neurology, 125, 415–431. https://doi.org/10.1016/B978-0-444-62619-6.00024-0

Meyrel, M., Rolland, B., & Geoffroy, P. A. (2020). Alterations in circadian rhythms following alcohol use: A systematic review. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 99, 109831. https://doi.org/10.1016/j.pnpbp.2019.109831

Sudimac, Sonja & Sale, Vera & Kühn, Simone. (2022). How nature nurtures: Amygdala activity decreases as the result of a one-hour walk in nature. Molecular Psychiatry. 27. 1-7. 10.1038/s41380-022-01720-6.

Wang, Y., Tian, J., & Yang, Q. (2023). Tai Chi exercise improves working memory capacity and emotion regulation ability. Frontiers in psychology, 14, 1047544. https://doi.org/10.3389/fpsyg.2023.1047544

Kim, Y., Kim, J., Oh, J.W. et al. Association between drinking behaviors, sleep duration, and depressive symptoms. Sci Rep 14, 5992 (2024). https://doi.org/10.1038/s41598-024-56625-x

Amen, D. G., Trujillo, M., Newberg, A., Willeumier, K., Tarzwell, R., Wu, J. C., & Chaitin, B. (2011). Brain SPECT Imaging in Complex Psychiatric Cases: An Evidence-Based, Underutilized Tool. The open neuroimaging journal, 5, 40–48. https://doi.org/10.2174/1874440001105010040

Sleep and the recovery from stress. Yu, X., Nollet, M., Franks, N.P., Wisden, W. Neuron (2025). DOI: 10.1016/j.neuron.2025.04.028, https://www.cell.com/neuron/fulltext/S0896-6273(25)00311-3

ARCHIVE

Gut Health and Mental Health | 5 Conditions Linked to an Unhealthy Gut

Table of Contents

What Is the Gut-Brain Connection?

How Your Gut Microbiome Affects Your Mental Well-Being

The Role of Neurotransmitters

The Gut Microbiome Explained

Inflammation and Mental Health

What Are the Signs of an Unhealthy Gut?

How to Tell if Your Gut Health Is Affecting Your Mental Health

What Mental Health Conditions Are Linked to Gut Health?

The Connection Between Gut Problems and Mental Health Disorders

1. Anxiety

2. Depression

3. ADHD

4. Schizophrenia

5. Alzheimer’s Disease

How Can You Improve Gut Health for Better Mental Health?

Science-Backed Ways to Support Your Gut-Brain Connection

1. Optimize Your Diet

2. Exercise Regularly

3. Manage Stress Effectively

4. Consider Probiotics (With Caution)

5. Stay Hydrated

6. Limit Antibiotics When Possible

7. Avoid What Harms Your Gut Health

What Is the Role of Healthcare Professionals in Maintaining Gut Health?

When to See a Gastroenterologist or Mental Health Professional

What Are the Signs of a Healthy Gut?

What Does Good Gut Health Look Like?

How Can I Optimize the Gut-Brain Connection?

FAQ About Gut Health and Mental Health

How does gut health impact mental health?

How can I improve my gut health?

When should I seek professional help for gut health issues?

Amen Clinics

Related Articles

Unfocused Anxiety and Depression (Type 7): Symptoms, Brain Patterns & Support

Table of Contents

What Is Type 7: Unfocused Anxiety and Depression?

Defining Your Type 7 Symptom Profile

Common Symptoms of Anxiety + Depression Unfocused Type 7

Minimal Diagnostic Threshold

Brain Patterns Don’t Lie

Underactive Prefrontal Cortex

Relative Overactivity in Basal Ganglia and Deep Limbic Regions

How SPECT Imaging Helps Differentiate Type 7 From ADHD

Overlapping and Differential Diagnosis

Mistaking Type 7 for ADHD, GAD, or Standard Depression

When to Suspect Type 7 Instead of ADHD or Pure Anxiety

Historical and Cognitive Clues

Type 7 Common Causes, Risk Factors, and Exacerbators

1) Genetic or Developmental Vulnerability

2) Stressors, Sleep Deprivation, Substance Use, Inflammation

3) Comorbidities that Lower Cortical Activity

Interventions and Natural Support for Type 7

Type 7 Is More Than Just “Bad Focus”

Your Type 7 Can Thrive with Clarity, Focus, and Hope

FAQs About Unfocused Anxiety and Depression

Amen Clinics

Related Articles

Anxiety and Cognitive Ability: How Anxiety Impairs Brain Function

Table of Contents

What Is The Link Between Cognitive Ability And Anxiety?

Can Anxiety Interfere With Memory And Learning?

How Does Anxiety Impact Attention And Focus?

Can Chronic Anxiety Contribute To Long-Term Cognitive Problems?

What Treatments Or Therapies Improve Cognitive Ability With Anxiety?

1. Try psychotherapy interventions.

2. Kill the ANTs.

3. Practice diaphragmatic breathing.

4. Commit to daily physical activity.

5. Choose brain-healthy foods.

Will Managing My Anxiety Promote Better Brain Function?

Faq About Anxiety And Cognitive Ability

Amen Clinics

Related Articles

11 Ways to Avoid a Toxic or Stressful Holiday Season

Table of Contents

11 Ways to Avoid a Toxic or Stressful Holiday Season