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When you have depression, life feels like a constant struggle. In addition to dealing with internal feelings of hopelessness, helplessness, worthlessness, and emptiness, you may experience some “embarrassing” symptoms of depression. Maybe you haven’t showered in days. Maybe you’re late to work every day because you can’t motivate yourself to get out of bed. Maybe you’re more forgetful. These are some of the outward signs of depression that the people around you tend to notice. The problem is most of those people are unaware that these issues are associated with your underlying mental health condition. As a result, you may end up being labeled in unkind ways. At Amen Clinics, patients with major depressive disorder often open up about their most “embarrassing” symptoms, behaviors, and traits. If you’ve experienced some of these same issues, it’s helpful to know that you aren’t alone. To help break the stigma and shame that comes with depression and other mental disorders, it’s important to be open about these cringe-inducing symptoms. In addition to dealing with internal feelings of hopelessness, helplessness, worthlessness, and emptiness, you may experience some “embarrassing” symptoms of depression.
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7 EMBARRASSING SIGNS OF DEPRESSION

Based on tens of thousands of patients at Amen Clinics, here are 7 of the most common bad habits and unwanted behaviors depressed people say they experience.

  1. Not bathing.

If you’re like many of the depressed patients at Amen Clinics, you may not be able to muster the energy to bathe on a daily basis. You might prefer to stay in your pajamas all day—especially if you’re working from home. You may also skip washing your hair or shaving, which can make you look unkempt. When Shelly, a 47-year-old attorney, visited Amen Clinics, she said, “I can go for days on end without even thinking about taking a shower. But then when I have to meet a client at the office, I realize how unprofessional I look, and I get embarrassed about my body odor.”

  1. Gaining weight.

For some people, weight gain is the most mortifying side effect of depression. Among women, increased body mass index (BMI) is actually linked to a rise in suicidal thoughts, according to research in the American Journal of Public Health. Statistics from the CDC show that 43% of people with depression are obese, and adults who are depressed are at increased risk for obesity. What’s the connection? For 23-year-old Terra, eating was a way to try to fill the emptiness she felt inside, but it backfired. “All this extra weight makes me feel awful about myself. I don’t want to see any of my friends or family because I’m ashamed of the way I look, and I’m worried about what they might say to me,” she said. Treating clinical depression with antidepressants can make things worse as antidepressant medications list weight gain as a possible side effect. Being able to maintain a healthy weight is another reason why it is so important to look for natural ways to promote healthy moods.

  1. Brain fog.

Do you find yourself forgetting what your spouse said to you 5 minutes ago? Do you have trouble following conversations? Do you feel mentally confused? Brain fog is a frustrating complaint among people with affective disorders. For Amen Clinics patient Jill, 43, brain fog was the most embarrassing aspect of depression. “Everything seems all mixed up in my head, and I can’t remember anything,” she said. “I feel stupid and don’t want to open my mouth for fear of saying something wrong.”

  1. Sexual dysfunction.

Men and women both complain that depression causes a host of sexual problems. Even worse, commonly prescribed antidepressants can sabotage your sex life. You may have low or no sex drive, and it may take longer to achieve an orgasm if you are able to climax at all. Depression is also associated with erectile dysfunction, which can be a major source of embarrassment for men. “Having problems in the bedroom makes me feel so inadequate,” said 42-year-old Robbie, who sought help for his anxiety and depressive symptoms. “It’s so humiliating.”

  1. Appearing flaky.

With depressed moods, it’s common to isolate yourself from other people. When asked if you want to join family or friends for an event, you may say “yes” and genuinely mean it. But when the time comes to get ready and head out the door, a sense of dread may descend over you, and you cancel your plans. “Bailing on plans at the last minute makes me seem flaky and unreliable,” said 50-year-old Blaine, a pilot who had always prided himself on being punctual and dependable. “I hate this version of myself.”

  1. Being a bad employee.

Do you zone out on Zoom meetings? Are you always showing up late to work because you overslept or didn’t have the energy to get out of bed in the morning? Do you get irritated with your coworkers? Depression can wreak havoc with your ability to be productive and creative in your work. Jason, 25, sought treatment at Amen Clinics for clinical depression that had started when he was in college. He said, “I should have been excited about getting my first promotion at work after graduating from college. But my depression made it really hard for me to concentrate so I would miss my deadlines.” In addition, Jason said, “I felt so exhausted all the time that I would arrive late, then I started skipping work altogether. Eventually, I got demoted, which was so embarrassing.”

  1. Snapping at my kids.

Irritability and anger are some of the most unrecognized depression symptoms of depression. However, research shows that about one-third of depressed people also experience moments of rage. Many Amen Clinics patients with mood disorders admit that they are quick to lose their temper and tend to yell, throw things, or slam the door. Anton, a 38-year-old computer programmer with two toddlers under the age of 5, didn’t realize that his depressive disorder was tied to his anger. “I get so irritated at the kids and I snap at them in front of other people,” he said. “Then I instantly regret it and feel so ashamed, like I’m a bad parent.”

OVERCOMING EMBARRASSING DEPRESSION SYMPTOMS

As these patients learned, you don’t have to continue suffering from embarrassing signs of depression. Understanding that your unwanted behaviors are, in fact, related to depression is one of the first steps to healing. In addition, the brain SPECT imaging work at Amen Clinics shows that depression is a brain-based disorder. It isn’t a character flaw, and it isn’t your fault. One of the biggest lessons from over 225,000 SPECT scans in the Amen Clinics database is the fact that depression is not just one thing. In fact, there are 7 types of depression. Knowing your depression type is one of the keys to getting the most effective treatment. Discovering this helped each of the Amen Clinics patients mentioned in this blog to overcome feelings of shame associated with their habits. That’s why it’s so important to seek help from mental health professionals who utilize brain imaging as a tool to help diagnose and treat mental health conditions. Targeted treatment for depression that involves natural solutions whenever possible can be the key to overcoming those embarrassing behaviors and feeling good about yourself again. Depression, brain fog, aggression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Living with bipolar disorder isn’t easy. Just ask anyone who struggles with the ups and down of this serious mental health condition. What many of these sufferers don’t realize is that their everyday habits could be making their bipolar disorder symptoms worse. In this blog, you’ll discover the 5 worst habits for bipolar disorder as well as healthier habits that can help people with the condition achieve better emotional balance. Living with bipolar disorder isn’t easy. What many of these sufferers don’t realize is that their everyday habits could be making their bipolar disorder symptoms worse.
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WHAT IS BIPOLAR DISORDER?

Bipolar disorder, also known as bipolar spectrum disorder, is a brain-based mental health disorder that is characterized by extreme changes in mood and energy levels. The highs and lows associated with bipolar disorder typically cycle from manic episodes to depressive episodes. Although many people with bipolar disorder experience these cyclical energy and mood swings, some people don’t. That’s because bipolar disorder is not a singular condition. In fact, there are multiple types of bipolar disorder, including:

BIPOLAR DISORDER AND THE BRAIN

Functional brain imaging at Amen Clinics using SPECT scans reveals that bipolar disorder is associated with abnormal patterns of brain activity. SPECT scans of people with the condition often show overactivity in certain brain regions, such as the limbic system. The limbic system is involved in: SPECT scans can also help identify brain activity patterns associated with other mental health disorders. This is important because having bipolar disorder increases the risk of having other conditions. For example, approximately 62% of individuals with bipolar disorder also have ADD/ADHD, according to research. Other mental health problems commonly seen in people with bipolar disorder include anxiety disorders and substance use disorders. Diagnosing these co-existing conditions can be beneficial because getting treatment for all underlying issues is the key to getting more emotional balance.

5 THINGS THAT MAKE BIPOLAR DISORDER WORSE

Many life events and habits can exacerbate bipolar symptoms. Here are 5 things not to do if you have bipolar disorder.
  1. Don’t skimp on sleep: In those with bipolar disorder, inadequate or disrupted sleep can have negative impacts on mood stability. Based on a 2018 study, not getting enough sleep is associated with heightened severity of depressive and manic episodes. In this study, the worsened bipolar symptoms were more evident in women compared with men.
  2. Don’t ignore relationship problems: It can be challenging for people with bipolar disorder to have stable relationships. Bipolar symptoms, including risky sexual behavior, irritability, and moodiness, can lead to rocky relationships.
Experiencing arguments breakups, or a divorce is also associated with heightened stress, which can exacerbate bipolar symptoms. Research indicates that the impact of negative social experiences on those with bipolar disorder can be so significant that it may trigger suicidal thoughts and behaviors.
  1. Don’t ignore the effects of medications: Some medications can increase bipolar symptoms. Scientific findings, for example, reveal that as many as one-third of people with bipolar disorder are susceptible to manic episodes that are triggered by antidepressants.
Other types of medications that may trigger manic symptoms include prescription stimulants commonly used in the treatment of ADD/ADHD. Medications for the treatment of hypothyroidism, as well as appetite suppressants and corticosteroids, may also lead to manic symptoms.
  1. Don’t use alcohol or drugs: Drug and alcohol make bipolar disorder worse. For example, it can extend the duration of manic or depressive episodes, according to a 2015 study. Based on the findings in this research, using cannabis significantly exacerbates manic episodes. In addition, substances and alcohol alter brain function, which can also worsen bipolar disorder.
  2. Don’t drink caffeinated beverages: Consuming caffeine can lead to manic episodes in those with the condition, according to a 2021 study. This study points to the stimulating effects of caffeine as the most likely problem. Stimulants can enhance moods, disrupt sleep, and alter the metabolization of medicines used to treat bipolar disorder.

5 BRAIN-HEALTHY HABITS TO IMPROVE BIPOLAR SYMPTOMS

Knowing what NOT to do is only one of the steps in managing bipolar symptoms. Understanding the lifestyle habits that help balance the brain is key to achieving more stable moods and energy levels. Here are 5 simple ways to boost your brain and achieve greater balance.
  1. Make sleep a priority. Focus on getting 7-8 hours of sleep each night.
  2. Work on your relationships. If your bipolar symptoms cause trouble in your relationships, consider couples counseling or marital therapy. When your significant other understands that some of your behaviors are bipolar symptoms, they are less likely to take it personally.
  3. Know how medications affect you. Make sure to speak with your healthcare provider about all medications and supplements you take. Find out if any of them may impact your symptoms.
  4. Avoid drugs and alcohol. One of the best ways to avoid worsening bipolar disorder is to give up alcohol and drug use.
  5. Eliminate caffeine. Avoiding caffeine can be a powerful strategy to have more balance in your life.
Bipolar disorder and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.   If you have obsessive-compulsive disorder (OCD), you know that life can feel like it’s out of your control. All those unwanted intrusive thoughts swirling in your head drive you to engage in compulsive behaviors that interfere with daily living. That’s hard enough, but did you know that your everyday habits could be making your OCD symptoms worse? That’s right, by engaging in some common lifestyle choices, you may be unknowingly exacerbating your mental health condition. It’s time to discover what not to do if you have OCD and find healthier habits that improve OCD symptoms. Did you know that your everyday habits could be making your OCD symptoms worse?
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WHAT IS OCD?

OCD is a mental health condition involving obsessions and compulsions. When OCD remains untreated, obsessive thoughts and compulsive behaviors may lead to serious consequences that can negatively impact every aspect of life. It can damage your relationships, job performance, family dynamics, and more.

COMMON OCD SYMPTOMS

Obsessions typically involve repetitive thoughts, feelings, worries, fears, or doubts. These thoughts and mental images often revolve around topics, such as: Compulsions are repetitive behaviors performed to alleviate the feelings of anxiety that accompany obsessions. Common compulsive actions include: All of us may occasionally engage in such behaviors. It’s when you know these actions are excessive, but you can’t control them that they become compulsive. And it’s when they interfere with daily living that it’s likely a mental health problem. Although these are the most common symptoms of OCD, they aren’t the only ones. In fact, there are many overlooked symptoms of OCD that you should be aware of.

OCD AND THE BRAIN 

Brain-imaging studies at Amen Clinics using SPECT scans show abnormal blood flow and activity patterns in people with OCD. In particular, overactivity in the anterior cingulate gyrus (ACG) is commonly seen in people with OCD. The ACG acts like the brain’s gear shifter, helping you go from thought to thought or from one activity to another. When there’s too much activity in the ACG, people tend to get stuck on thoughts and actions. spect scan of healthy brain Healthy Brain – Active SPECT Scan   OCD brain spect scan OCD Brain – Active SPECT Scan People with OCD also tend to have lower levels of the neurotransmitter serotonin. When serotonin levels are low, it is associated with increased risk of clinical depression, anxiety disorders, and chronic worrying. Scientific studies show that people with OCD often have co-existing mental health disorders.

7 HABITS THAT MAKE OCD WORSE

  1. Trying too hard to control thoughts: Exerting too much effort trying to stop intrusive thoughts that pop into your head can actually lead to more obsessive thinking. It’s as if you think obsessively about your obsessive thinking.
  2. Not managing your stress: Research shows that psychosocial stress can exacerbate OCD symptoms. During difficult times, don’t keep your emotions all bottled up inside. In addition, don’t turn to unhealthy coping strategies, such as alcohol or marijuana.
  3. Perfectionism: If you tend to obsess over your performance at work or in other areas of your life, it can set you up for additional compulsions. Toxic perfectionism in OCD can lead to intense fear of making a mistake as well as a strong need for things to be perfect.
  4. Too much personal responsibility: People with OCD may feel like it’s up to them to keep mishaps from happening to others. For example, they might think they need to take some sort of action to prevent someone from having a heart attack, getting a divorce, or going bankrupt. They may even think they have personal responsibility for natural disasters. All of this can lead to compulsions in an effort to prevent bad things from happening.
  5. Thought-action fusion: Research shows that thought-action fusion is often associated with OCD. This is when you believe that thinking about doing something wrong is just as bad as actually doing it. For example, you might believe that having unwanted thoughts about harming your dog, stealing something, or having sex with your spouse’s best friend is the equivalent of taking action.
  6. Skimping on sleep: A 2017 study found that a night of poor sleep makes it more difficult for people with OCD to manage their symptoms. Having OCD also means you may be prone to lying awake at night with anxious or fearful thoughts running through your mind. This can lead to a harmful cycle of disrupted sleep and worsened symptoms.
  7. Eating simple carbs: Consuming high-glycemic carbohydrates may feel soothing for people with OCD in the short-term because they quickly boost serotonin levels. However, the increase rapidly falls and leads to increased anxious thinking in the long run.

7 HEALTHIER HABITS TO IMPROVE OCD SYMPTOMS

  1. Notice and acknowledge your thoughts. Gain awareness of unhealthy thinking patterns when they arise and acknowledge that they are simply that—obsessive thoughts. Understand that these thoughts are not a reflection of your character. They are simply thoughts.
  2. Learn to distract yourself. When you start getting stuck on thoughts or actions, find a distraction. For example, sing a song, take a walk, or listen to music that makes you feel good.
  3. Question your thoughts. Just because a thought pops into your head doesn’t mean it’s true. Be sure to question your automatic negative thoughts (ANTs). Ask yourself, “Is it true?”
  4. Practice living with uncomfortable thoughts and emotions. Learning to tolerate emotional discomfort can help you avoid compulsive behaviors and habits that exacerbate OCD symptoms.
  5. Feed your brain. To calm an overactive ACG, consume foods that are high in the amino acid tryptophan, which increase in serotonin levels in the brain. Tryptophan-rich foods include sweet potatoes, turkey, chicken, and pumpkin seeds. In addition, take nutritional supplements—such as saffron and 5-HTP—that boost the brain’s production of serotonin.
  6. Optimize your brain health. Understanding that OCD is associated with abnormal brain function can motivate you to adopt healthier habits. When you commit to better brain health, you can calm the ACG. 
  1. Seek professional help. If you’re struggling with OCD symptoms, get help from a mental health professional. Traditional doctors miss many things about OCD, so make sure you choose someone who understands that OCD is a brain-based disorder.
OCD, anxiety disorders and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. What do you do when things go wrong? Do you immediately spiral into panic, imagining everything is wrong? Do you get angry, yell, curse, and blame? Do you get physical—hitting or throwing things? It’s natural to get upset when things don’t go as planned. The feeling of uncertainty, disappointment, and being out of control can disturb even the most patient person. Yet venting frustration ultimately doesn’t change the problem, and, in some cases, it may even cause new ones! Whether you are planning a special occasion, a vacation, or your day – expect that something will not go as planned.
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That’s why it’s great to have a strategy to better roll with life’s upsets, mishaps, and unexpected problems. Psychiatrist Dr. Daniel Amen of Amen Clinics employs a simple strategy he calls the “Rule of 12.” To practice it, Dr. Amen says you must fully accept that things often don’t go as planned in life. Then, make a decision not to get upset until after 12 things have gone wrong. Additionally, by becoming mentally strong with the following constructive coping skills, you’ll be less likely to lose your cool the next time things go wrong.

6 COPING STRATEGIES

  1. Accept that problems happen.

Whether you’re planning a special occasion, a vacation, or just your average day, expect that something will go wrong. Even with the best planning, there can always be an “x” factor that is beyond our control. Expecting perfection is a setup for disappointment. It’s more helpful to set expectations based on the reality that problems will occur. That way you can more readily adjust to the dynamic conditions of life. Remember, until you get to 12 problems in a day, it’s just business as usual!

  1. Identify your feelings and thoughts.

When plans are disrupted or changed suddenly, it will often cause anxious feelings, panic attacks, frustration, anger issues, irritation, disappointment, or other negative feelings. One of the most constructive things you can do is to pause and recognize your feelings, allowing yourself to feel them fully. If you’re particularly upset, it’s also helpful to examine your thoughts. Is there a thought that is adding stress to the situation? It could be an automatic negative thought (ANT) that is not accurate. Maybe you want to blame yourself or your partner for the mishap. Identifying your emotions and thoughts is the first step in helping you to regulate them and more easily move into acceptance and a positive mindset.

  1. Calm the fire.

When things go wrong, your “fight-or-flight” stress response—part of the autonomic nervous system—can get activated. Feeling jittery, sweaty palms, a quickened heart rate, or feeling teary are common signs that your nervous system is on high alert. Before you can begin to cope with stressful circumstances, take a moment to calm your nervous system. Take a few deep breaths. Drink a glass of water. Do whatever allows you to take the upset down a notch. In this way, you will be using your prefrontal cortex (responsible for judgment, planning, and decision-making) to signal your body to calm down. Mental health experts call this emotional regulation—the opposite of losing it! Once your stress response has settled down, you can then better handle what’s happening and find positive options and solutions.  

  1. Be flexible.

When things go wrong, be flexible. People who are resilient tend to have flexible thinking according to research. Accept that your plan may have some deviations. Sometimes, things can turn out even better when the plan goes differently! If you can, stay open to other options and the input of other people. There are many ways to solve a problem. If you can practice flexible thinking, you’ll be more likely to adapt and maybe even enjoy the unexpected.

  1. Stay positive and focus on solutions.

Imagine you’re returning from a wonderful day at the beach with a friend and you run into traffic. You can see that up ahead there’s an accident, but the road is fully blocked. There’s no other option except to wait until the road is cleared. You immediately feel a sense of being trapped, anger, and frustration. Here’s how you can stay positive and focused on solutions. Take a moment to be with your feelings. This will make it easier to accept it even though you don’t like it. Then look for ways to make the most of the time. Perhaps you and your friend take turns picking songs to listen to or take the opportunity to talk in depth on an interesting topic. If you’re alone, you might call someone or listen to your favorite podcast or an audiobook. Research shows that keeping your mind focused on something positive can calm anxious feelings. Learning to think positively and find solutions is associated with greater life satisfaction and resilience as well, according to a recent 2023 study. A positive mindset sees “problems” as opportunities. This is true even if the opportunity is simply to accept a disappointment, loss, or change of plans and trust there will be something of value from the experience.

  1. Ask for help.

When things go wrong, ask for help. If you lose your keys, ask your spouse to help you find them. Or, if your car doesn’t start, ask your neighbor for a ride. If your problem is something larger and more difficult, seek the counsel of a trusted friend, colleague, or family member. They may help you strategize a solution, offer a helpful perspective, or provide moral support that makes you feel better. Social support has been shown to reduce stress levels and boost resilience in studies. We also tend to underestimate how much people truly want to help. Recent research shows they are happy to give it. For more pervasive issues, reaching out to a mental health professional can help you build emotional regulation and flexible thinking. Cognitive behavioral therapy (CBT) can help you transform negative thoughts.

WHAT NOT TO DO WHEN THINGS GO WRONG

When things go sideways, in addition to taking constructive steps, it’s equally important to avoid destructive ones that contribute to emotional dysregulation, such as:

HOW TO MINIMIZE EVERYDAY PROBLEMS

The following habits can help you eliminate routine problems before they happen and better cope with the ones beyond your control: Next time things don’t go according to plan, remember Dr. Amen’s Rule of 12 and roll with it! Anger issues, anxiety, emotional dysregulation, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Most people are familiar with the mood swings associated with bipolar disorder (BD), but many are surprised to learn that the condition is also linked to memory loss and other cognitive deficits. Approximately 40-60% of people with the mental health condition experience “neurocognitive impairment,” according to a recent study examining memory loss. In recent years, researchers have sought to more fully understand how the brain, memory, and cognition are impacted in people with bipolar disorder. Here’s what the most recent studies reveal and what individuals with this mental health disorder can do to protect against memory loss, brain fog, and bipolar blackouts. Approximately 40-60% of people with BD experience “neurocognitive impairment,” according to a recent study examining memory loss.
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WHAT IS BIPOLAR DISORDER?

Bipolar disorder is a severe brain disorder that results in pronounced, dramatic changes in an individual’s energy, mood, activity levels, and ability to carry out daily routine tasks. Formerly called manic-depression or manic-depressive disorder, BD involves shifts between “manic” and “depressive” mood states. These mood swings are cyclical with neutral mood states in between. These shifts are much greater than the normal ups and downs that most people experience, and can greatly affect a person’s behavior, personality, emotional regulation, and sleep. Bipolar disorder is one of the leading causes of disability in the world. About 4.4% of the U.S. adult population (roughly 11.3 million people) have BD. While BD most commonly begins in early adulthood, surprisingly, it is also seen in children and teens, as well as middle-aged individuals. There are a wide range of signs of bipolar disorder with different severity levels, all having a major impact on one’s lifestyle, relationships, livelihood, and general ability to function in the world. Bipolar disorder symptoms are most evident during manic and depressive episodes. Manic episodes are characterized by elevated energy levels and increased activity (and sometime irritability) lasting hours, days, weeks, or months. Manic symptoms may include: Depressive episodes have a marked downshift in energy and mood, which causes a slowdown in activity, lasting hours, days, weeks, or months. Symptoms may include: Bipolar disorder symptoms can look different from person to person, and they might even differ from one mood episode to the next. There are 4 distinct types of bipolar disorder:
  1. Bipolar I disorder – manic episodes lasting at least 7 days or severe manic symptoms requiring hospital care. Often distinct depressive episodes occur as well, lasting at least 2 weeks. It’s also possible to have mood disturbance with mixed features.
  2. Bipolar II disorder – depressive and hypomanic (less severe manic) episodes, but less intense episodes than with bipolar 1 disorder.
  3. Cyclothymic disorder – recurrent depressive and hypomanic symptoms, but not intense or long enough to qualify as depressive or manic episodes.
  4. Bipolar disorder otherwise not specified – bipolar symptoms that do not fall in the other types.
When BD goes untreated, it can truly be devastating to one’s quality of life, negatively impacting school/work life, self-esteem, and relationships. It also increases the risk of substance abuse, suicide, and hospitalizations, as well as shortens life expectancy. There’s no exact cause of BD, but genetic risk, high stress, substance abuse, trauma, and changes in brain structure and function may be contributing factors.

BIPOLAR DISORDER AND MEMORY LOSS

Not all people with BD experience memory loss, but many do. Oftentimes, during manic or depressive episodes, individuals with BD remain conscious but experience lapses of memory. Some experts attribute the memory loss to the rapid volatility of the extreme mood states. These memory-related effects are called “brain fog” or “bipolar blackouts.” Researchers have noted that, in general, BD individuals show impaired performance on tests measuring attention, executive function, and memory. These cognitive and memory loss issues are both transitory (occurring during the manic or depressive episodes of the illness) and persistent (even in periods of remission). Deficits have been observed in both short-term memory loss (forgetting things recently heard, seen, or done) and long-term memory (failing to remember things known in the past) in BD patients. Unfortunately, this can negatively impact personal relationships and work performance. A March 2022 study noted cognitive issues, including memory loss, as a reason for individuals with BD being less likely to be employed than the general population. While every BD mood state has been shown to have memory issues and compromised cognition, a study that compared BD individuals with healthy controls found that manic episodes had more pronounced deficits. BD patients in manic mood states had greater difficulty with verbal and working memory (affecting both short-term and long-term memory), executive function, and problem solving. Also, individuals with more severe BD had greater cognitive impairment.

BRAIN CHANGES IN BIPOLAR DISORDER

Changes in the brains of people with BD have also been noted by experts. In a 2020 review of MRI imaging of people with BD, researchers observed small but significant differences in the volumes of brain structures. They included the following regions: In addition to these reductions, a 2021 longitudinal study noted cortical thinning in the frontal cortex for those who experienced persistent manic episodes. A type of mental atrophy, cortical thinning is associated with aging and neurodegenerative disorders such as dementia. Interestingly, a history of bipolar disorder is linked to a significantly higher risk of dementia in older adults, research shows. It’s still not clear what is driving these BD-related brain changes. Experts hypothesize medication use, genetic factors, and the occurrence of mood episodes likely play a contributing role, according to a 2023 review study.

WAYS TO PROTECT AGAINST BIPOLAR MEMORY LOSS

Getting professional help and proper treatment is essential to minimize the frequency of episodes, which are associated with greater cognitive deficits. That includes embracing healthy lifestyle habits such as stress reduction (exercise and meditation), good sleep hygiene, nutritional supplementation, and a brain-healthy diet. Additionally, experts recommend the following strategies for supporting well-being and minimizing episodes: Bipolar disorder, memory loss, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Do you pick your skin until it bleeds, bite your nails down to the quick, or pull your hair until you leave bald spots? These are examples of body-focused repetitive behaviors (BFRBs) that can cause physical damage to the body. In some cases, they are related to mental health disorders, such as obsessive-compulsive disorder (OCD). Individuals who engage in BFRBs often feel shame and guilt about their habits and are at increased risk for isolation, anxiety disorders, and clinical depression. They may try multiple times to put a stop to the behaviors without success. In this blog, you’ll learn more: what are BFRBs, common types of BFRBs, what causes them, brain abnormalities in BFRBs, and treatments to help manage them. Individuals who engage in body-focused repetitive behaviors (BFRBs) often feel shame and guilt about their habits and are at increased risk for anxiety disorders and clinical depression.
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WHAT ARE BFRBs?

BFRBs are compulsive behaviors and pathological grooming, such as skin picking, hair pulling, nail biting, and cheek biting. People continue to engage in these behaviors even when they cause injury. And in many cases, they persist even after repeated attempts to stop.

COMMON TYPES OF BFRBs

  1. Skin Picking Disorder

It’s very common for people to pick occasionally at scabs, pimples, cuticles, and other skin imperfections. However, when someone repeatedly picks at, scratches, rubs, touches, or digs into their skin, it is called excoriation disorder. An estimated 2% of Americans have skin picking disorder. Over time, this repetitive habit can lead to: Individuals with this disorder may target areas of skin that have already been damaged, or they may seek out healthy areas. In many cases, they may target several different parts of the body. When compulsive skin picking leads to noticeable damage, people often attempt to mask it by using concealer makeup or wearing long-sleeved clothing and long pants even when it is hot. In some cases, they avoid certain situations to reduce the chances of others discovering the problem. They may shy away from intimacy, which negatively impacts relationships. These individuals may also forego medical treatment, which can exacerbate damaged skin.

  1. Hair Pulling Disorder

When people habitually pluck the hair from their scalp, eyebrows, eyelashes, arms, legs, pubic area, or other parts of the body, it’s called trichotillomania. Compulsive hair pulling can result in visible bald patches on the head, face, or body. An estimated 2% of U.S. adults have a hair-pulling disorder. Approximately 80%-90% of them are female. Some individuals also eat the hair that they pull out. Consequences of trichotillomania include: Embarrassment about these issues may lead people to cover up with wigs, hats, combovers, scarves, makeup, and other accessories. Additionally, they may avoid situations like windy weather, swimming in a pool or the ocean, going to a hair stylist, medical appointments, and more.
  1. Nail Biting Disorder
Nail biting is common in childhood, but in some people it becomes problematic. Chronic nail biting, known as onycophagia, occurs in approximately 12%-44% of the general population. It involves excessively biting the nails, eventually causing damage to them. Consequences of nail biting disorder go beyond the undesirable cosmetic appearance to include: Chronic nail biters may feel so ashamed and embarrassed by the appearance of their nails that they go to great lengths to hide them from others. They may isolate themselves from family and friends in their efforts to conceal the habit. This can have dramatic impacts on relationships and overall well-being.

  1. Cheek Biting

Also known as cheek chewing, this disorder is associated with excessive biting of the inside of the mouth. Some people may bite other areas of the mouth, such as the lips. Research shows that approximately one out of every million people engages in this oral habit, and it is more common among females. Compulsive cheek biting can result in: Following chronic cheek biting, the area may begin to feel irregular. This can drive the person to further bite the area in an effort to make it more smooth. To prevent people from noticing this behavior, cheek biters may self-isolate and avoid going to the dentist.

WHAT CAUSES BFRBs?

Body-focused repetitive behaviors may be related to other mental health issues, such as obsessive-compulsive disorder (OCD), body dysmorphic disorder (BDD), substance use disorders or withdrawal, psychosis, or autism spectrum disorder. One study in Plos One found that pathological grooming—including hair pulling, skin picking, and nail biting—is related to: People who struggle with these behaviors often experience certain feelings, thoughts, or urges that compel them to pick, bite, or pull at parts of their body. For example, the following may trigger episodes of BFRB: Finding better ways to cope with these triggers is one of the keys to managing these unwanted behaviors.

BFRBs AND THE BRAIN

Brain-imaging research on people with BFRBs, such as one on trichotillomania, have shown abnormal activity levels in some areas of the brain. In a trichotillomania study, the affected brain regions include those that play a role in emotional processing, regulating impulses and habits, and reward processing. Similarly, a brain-imaging study on skin picking found abnormal activity in regions involved in habit formation, inhibition, and action monitoring. Neuroimaging studies also indicate abnormal brain activity in people with OCD. At Amen Clinics, SPECT scans of OCD patients reveal abnormal blood flow and activity in the following areas:

HOW TO MANAGE BFRBs

The first step to overcoming BFRBs is admitting that you have a problem. If repeated efforts to stop the behavior have failed, it’s critical to seek help from a mental health professional. Treating BFRBs requires a comprehensive approach. First, it’s important to understand if you have underlying mental health issues—such as OCD, anxiety, or depression—that are driving your compulsive behaviors. SPECT scans that measure blood flow and activity in the brain can be very helpful in identifying co-occurring disorders. Investigating all the important aspects of your life—biological, psychological, social, and spiritual—can also provide insight into what’s causing the unwanted behavior. Blood work may also be beneficial in finding infections that may be impacting your thinking and behavior. Treatment recommendations for BFRBs may include: Finding the most effective treatment depends on your individual needs. A one-size-fits-all approach will never work for everyone with BFRBs. Make sure you find a mental health professional who will provide a targeted treatment plan that is personalized for your situation. Body-focused repetitive behaviors, OCD, anxiety, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. PTSD symptoms, signs of PTSD, post-traumatic stress disorder, mental health professional, mental health disorders, mild traumatic brain injuries, neurofeedback therapy, cognitive behavioral therapy, eye movement desensitization and reprocessing, EMDR therapy, Many of us are exposed to trauma during our lives, whether we experience it first-hand or witness a frightening event. Most people overcome the emotional upheaval and return to a sense of normalcy. But not everyone. Some people who live through trauma—such as a natural disaster, car accident, physical assault, or mass shooting—develop symptoms associated with post-traumatic stress disorder (PTSD). Since our brains are wired to alarm us to the presence of danger, having a physical and psychological response to trauma is normal. But when the distressing feelings don’t diminish over time, it can lead to PTSD. Approximately 1 in 30 U.S. adults suffer from this condition. When left untreated, PTSD can ruin lives and even lead to suicide. How can you tell if you’re experiencing normal emotional ups and downs versus PTSD? Here are the symptoms to look out for. Since our brains are wired to alarm us to the presence of danger, having a physical and psychological response to trauma is normal. But when the distressing feelings don’t diminish over time, it can lead to PTSD.
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PTSD SYMPTOMS

To determine if you have PTSD, you must have some of the following symptoms: In people with PTSD, symptoms typically last more than one month and interfere with daily life. If you experience these signs of PTSD, it’s a good idea to seek professional help. However, it’s important to understand that many of these symptoms overlap with other mental health disorders, such as clinical depression, anxiety disorders, and chronic stress. PTSD symptoms also mirror many of those seen in people with concussions and mild traumatic brain injuries (mTBI). Because of the similarities in symptoms, PTSD may be missed or misdiagnosed. Research shows that in the primary care setting, as many as 89%-98% of patients who have PTSD don’t have the diagnosis recorded in their medical records. And less than 50% of those with the condition don’t receive treatment for it.

PTSD IN THE BRAIN

For this reason, getting a functional brain scan with SPECT can be helpful in determining the root cause of your symptoms. SPECT measures blood flow and activity in the brain and reveals areas with healthy activity, too much activity, and too little activity. Unfortunately, most doctors never look at the brain with imaging, so people with PTSD often go undiagnosed or are misdiagnosed and given the wrong kind of treatment. Advanced brain-imaging technology provides an objective measure of PTSD, which leads to a more accurate diagnosis and more effective treatment. On brain SPECT scans, PTSD is associated with overactivity in multiple areas of the brain. The neuropsychiatrists at Amen Clinics refer to this as the “diamond pattern.” This heightened activity tends to keep the brain on overdrive, increasing anxiety and irritability. It also interferes with sleep.

SPECT Imaging of PTSD Before & After Treatment

SPECT Active View BEFORE Treatment: SPECT Active View BEFORE Treatment SPECT Active View AFTER Treatment: SPECT Active View AFTER Treatment

HOW A BRAIN SPECT SCAN IMPROVES DIAGNOSIS AND TREATMENT

In addition to helping diagnosis PTSD, SPECT scans show people with this condition that their symptoms and behaviors are biological, not mental. This helps eliminate the shame and guilt people feel and encourages healing. As mentioned earlier, PTSD has many of the same symptoms seen in people with concussions and other mild traumatic brain injuries. Getting the right treatment is critical to the healing process. In a groundbreaking brain-imaging study from Amen Clinics published in 2015 in Plos One, SPECT distinguished TBI from PTSD in at least 80% of cases. This study was recognized as one of the Top 100 science stories of 2015 by Discover Magazine.

HOW TO TREAT PTSD

If you are diagnosed with PTSD, there are many things you can do to help treat symptoms of PTSD.

  1. Learn from success stories.

Many PTSD sufferers have successfully minimized their symptoms and are enjoying their life again. Sometimes hearing how someone else lived through a traumatic event and came out stronger after struggling with PTSD can reduce feelings of hopelessness. Their stories can reduce feelings of isolation and shame while offering reassurance and hope. To help you on this path to recovery, watch this first responder’s journey to PTSD healing. His touching story can help change your perspective about this condition, which affects an estimated 3.5% of American adults.

  1. Support your overall brain health.

It’s important to understand that having symptoms of PTSD is not a character flaw or a sign of personal weakness. Brain imaging at Amen Clinics with SPECT scans clearly shows that PTSD is a biological problem in the brain. Supporting your brain with healthy habits, including good nutrition, exercise, supplements, and meditation can help.

  1. Use proven mental health therapies.

Scientific research shows that certain types of mental health treatment can reduce symptoms of PTSD and improve brain health. Three of the most effective treatments are: If you’re suffering from PTSD, healing is possible. Seeing a mental health professional who understands that this is a brain-based disorder is an important first step. With an accurate diagnosis, you can get a targeted treatment plan with therapies that can accelerate the healing process. PTSD, depression, anxiety, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. ADD/ADHD is associated with a host of challenges that can impact your everyday life. And according to two recent studies, it appears that having adult attention-deficit/hyperactivity disorder (ADHD), also known as attention-deficit disorder (ADD), may also increase the likelihood of dementia later than life. Researchers found that adults with ADHD have a 2.77-fold greater risk of dementia than people without the condition.
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Indeed, adults diagnosed with ADD/ADHD are nearly three times more likely to develop some form of dementia than adults without the condition, a large-scale observational study found. Additionally, a six-year study following adults with genetic markers for ADHD revealed an association with increased cognitive impairment and markers for Alzheimer’s disease. While much more remains to be researched and understood, this association between ADHD and dementia underscores the importance of recognizing, diagnosing, and treating adult ADHD. It also alerts adults diagnosed with the disorder to be watchful for signs of dementia as they age.

ABOUT ADULT ADHD AND DEMENTIA

ADD/ADHD is a neurodevelopmental disorder characterized by pervasive attention problems, and often impulsive or hyperactive behavior too. While it is commonly known as a disorder affecting children and teens, it affects about 5.4% of adult men and 3.2% of adult women as well, according to the Institute of Mental Health. What’s more, fewer than 20% of adults with the disorder are properly diagnosed or treated, experts report. The signs of ADHD manifest differently in adults, which too often allows the disorder to persist unrecognized. In fact, brain SPECT imaging work at Amen Clinics has revealed that there are 7 types of ADD/ADHD. Dementia is a general term that refers to an entire category of progressive neurodegenerative diseases that impact brain function, which may lead to memory loss, trouble with language, compromised cognition, and changes to personality and behavior. More than 55 million people around the world have one of several types of dementia. It is among the world’s leading causes of disability and mortality. Alzheimer’s disease is the most common and recognized form of dementia. About 6.5 million U.S. adults are estimated to have Alzheimer’s disease and that figure is expected to double by 2050. The biggest risk factor for dementia is aging. Thus, dementia usually develops later in life, typically in one’s mid-60s or later. Approximately 300,000 Americans under the age of 65 (sometimes in their 30s and 40s) have early-onset Alzheimer’s disease. Frontotemporal dementia is usually diagnosed between age 45 and 60.

HOW ADHD RELATES TO DEMENTIA

When ADD/ADHD goes undiagnosed and untreated in adults, it can have a detrimental effect on many areas of life. It’s important to understand that mental health disorders that negatively affect the mind also have adverse impacts on the brain, and there’s a marked brain component to every disorder. ADD/ADHD is associated with lower activity in the cerebellum, prefrontal cortex, and basal ganglia. Hallmark ADHD symptoms such as short attention span, being easily distracted, disorganization, restlessness, the tendency to procrastinate, and impulsivity tend to make afflicted individuals more vulnerable to a host of disorders. These individuals are more likely to be depressed, experience traumatic brain injury (TBI), and to have addictions to food, alcohol, drugs, and tobacco (smoking). Any one of these conditions comes with its own set of challenges, but they all also increase the chances of dementia later in life. Since there’s a level of brain compromise with ADD/ADHD, older individuals have a double whammy of lower brain and cognitive resilience plus the higher dementia risk that comes with aging.

ADHD AND DEMENTIA RESEARCH

Researchers are just beginning to uncover and understand the association ADHD has with the development of dementia. An Argentinian study published in the European Journal of Neurology in 2011 first got the attention of scientists when it found an association between ADD/ADHD and a certain form of dementia called Lewy Body dementia. The two more recent studies are the latest adding to this body of research on ADHD and dementia. The first is a cohort study published in October 2023 in JAMA Network Open, involving more than 100,000 participants. The participants—aged 51 to 70 and born between 1933 and 1952—entered the cohort on January 1, 2003 without an ADD/ADHD or dementia diagnosis. They were followed until February 28, 2020. The researchers evaluated the data collected from 2022 to 2023. After adjusting for multiple confounding factors, the researchers found that adults with ADD/ADHD have a 2.77-fold greater risk of dementia than people without the condition. Interestingly, participants who were diagnosed with ADD/ADHD and treated with psychostimulant medication showed no clear increased risk of dementia. This appears to reflect separate research that indicated ADHD treatment with prescription stimulant medication might improve several aspects of cognition. However, the scientists involved with this newer study caution against making any conclusions and encourage more research on how medications may impact dementia risk. They also encourage natural ways to treat ADHD.    The second study conducted by University of Pittsburgh School of Medicine researchers involved 212 individuals between the ages of 55 to 90 with high genetic risk of ADD/ADHD. The participants were evaluated regularly over a six-year period. The data revealed an association between having genetic markers for ADD/ADHD and cognitive deterioration and the development of Alzheimer’s Disease. While the findings again highlight an ADHD-dementia association, the study’s authors encouraged further research on clinically confirmed ADHD participants and the development of Alzheimer’s disease.

RECOGNIZE ADD/ADHD AND DEMENTIA SYMPTOMS

Until more is understood, adults showing ADD/ADHD symptoms are encouraged to get proper diagnosis and treatment. There are many effective natural approaches to treating ADD/ADHD, including: Additionally, if you or someone you know is experiencing repeated memory loss problems or other signs of dementia, it’s important to get evaluated as soon as possible. ADD/ADHD, memory loss, dementia, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Have you ever been faced with a loved one experiencing mental health issues, but didn’t know what to say or how to help? You’re not alone. With mental health struggles becoming the new normal in the United States and worldwide, it’s increasingly likely that you’ll encounter someone who needs your support in this area. Luckily, we have come a long way from the support strategies used in the past. We now know that tactics like “tough love” or jail sentences aren’t helpful responses. But some of us can still be baffled by a loved one—a spouse or significant other, sibling, child, friend, or another family member—who is facing mental health problems, including addiction. Afraid to say the wrong thing or unsure of what to say at all, too many people don’t speak up and thus drive these issues further into the shadows. If you know someone who’s struggling, try these 6 strategies to help lead them into the light of treatment, help, and healing. People coping with mental health issues may be prone to negative self-talk, denial, or shame. Start the conversation gently and continue to listen with an open mind as they speak.
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THE CURRENT STATE OF MENTAL HEALTH

According to the Centers for Disease Control, more than 1 in 5 U.S. adults lives with a mental health disorder. An estimated 1 in 25 of them are serious mental illnesses, such as schizophrenia, bipolar disorder, or major clinical depression. When it comes to adolescents, more than 1 in 5 youth (ages 13-18) currently have, or have had, a seriously debilitating mental illness. The World Health Organization estimates that more than 50% of the world’s population will experience a mental health issue at some point in their lifetime.

6 STEPS FOR MENTAL HEALTH SUPPORT 

  1. Be gentle.

People coping with a mental health condition, from substance use disorders to anxiety disorders, may be prone to negative self-talk, denial, or shame. Therefore, you’ll want to start the conversation gently and continue to listen with an open mind as they speak. Ask open-ended questions rather than assuming you know what they’re feeling. However, if you have also struggled with mental health, you might want to share this, to establish a two-way exchange of vulnerability. Validate them and intermittently reflect back what you’ve heard to make sure you understand their concerns. Ask if they would be open to receiving advice or feedback before sharing your thoughts. Try to put yourself in their position. Finally, remain patient throughout the process. Ask them, “What is the best way I can support you at this time?” and be ready to accept their answer.

  1. Take their concerns seriously.

Those who struggle with mental health disorders need an open ear and kindness, not clichés, platitudes, or condescension. Avoid using invalidating and minimizing statements, such as: These kinds of sayings can make your loved one feel unheard, misunderstood, or alienated. Instead, practice empathy, listen with sensitivity, and allow them to share what feels appropriate for them. You can simply express your concern and your care without passing harsh judgments, while assuring that you are hearing and supporting them.

  1. Encourage them to seek help.

Today, no one with a mental health disorder has to suffer alone—and there are multiple ways to treat these problems, including many natural solutions. While making clear that you’re not qualified to diagnose the issue, emphasize that professional help is available and offer to support them as they seek it (such as accompanying them to appointments). When appropriate, share with them pertinent information about the problem(s) they are facing. Continue to plant these seeds on occasion, without overwhelming or bombarding them. Remember, you don’t want to tell them what to do or act pushy, but rather offer beneficial information that can positively impact their lives. However, if your loved one is experiencing a crisis or is in danger of harming themselves or others, do not hesitate to call 911. In non-urgent cases, you can also reach out to 988, the Suicide & Crisis Hotline.

  1. Position mental health as brain health.

It’s easy for those with mental health issues to feel like something is “wrong” with them. But these issues aren’t moral failings, character flaws, weaknesses, or indications that someone is defective. They are brain health issues. That’s why brain SPECT imaging is so useful to help determine the underlying causes of these issues. In fact, Amen Clinics has seen numerous patients who arrived in a last-ditch effort to find effective treatment. SPECT scans can find details that may have been previously overlooked, helping clinicians understand more about how the patient’s brain uniquely functions. Combined with other steps, like taking a clinical history, personal interviews, family information, diagnostic checklists, and neuropsychological tests, SPECT can help pinpoint the treatment that’s needed. Encourage your loved one to seek functional brain SPECT imaging if standard treatments aren’t working.

  1. Plan mood-boosting conversations and activities.

It’s admirable that your loved one feels comfortable enough to open up about their mental health, and your ongoing concern is natural. But don’t forget to also maintain conversations and activities that bring levity to their life and your interactions. Talk about topics that are unrelated to their mental health, like books, movies, music, or inspiring news stories. Make time for fun outings—because laughter truly is a great medicine, triggering feel-good neurotransmitters. Exercise in particular is great for improving anyone’s mental health, so make plans that involve a walk or bike ride, a hike in nature, a yoga or exercise class, dancing, or sports. Physical activity releases endorphins, which generate positive feelings in the body—thus opening the door to more positive feelings and thoughts.

  1. Discourage isolation.

Many mental health struggles are associated with a desire to isolate, which can aggravate the problem. In addition to encouraging your loved one to contact you for support, you may also suggest finding a support group, either in-person or online, as well as a mental health professional like a counselor, therapist, or psychologist. Encourage them to stay in regular contact with friends and family, and to reach out rather than isolate when they’re having a difficult day. Building a network of people (not just 1 or 2) is key, so that they never feel alone. In fact, this point brings us back to square one—because the tendency to isolate is exactly why it’s important for you to broach the topic of mental health with your loved one to begin with. They may be unlikely to share their problems without being directly asked, in a gentle yet concerned way, by someone they care about.

OVERCOMING MENTAL HEALTH STIGMA

It’s heartbreaking to see a loved one struggling with mental health issues. We can feel powerless, frustrated, saddened, even angry. The good news is, we have more treatment options than ever to improve symptoms—and we can all make a difference by showing empathy and understanding. By practicing a kind, caring, and open-minded approach, you’ll be doing your part to help erase the damaging stigma around our world’s growing mental health concerns.  Anxiety, depression, addiction, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. This post has been updated since it’s original publish date. What part of the brain makes up about 30 percent of the total human brain – compared with just 11 percent for chimpanzees, 7 percent for dogs, 3 percent for cats (perhaps why they need nine lives), and 1 percent for mice (perhaps why they’re eaten by cats)? If you guessed the prefrontal cortex (PFC), you’re right.

What is the “Executive Center” of the Brain?

Your brain is responsible for every aspect of your life—how you think, how you feel, how you act, and how you interact with others. But do you know which region of the brain plays the biggest role in your ability to think, problem-solve, plan ahead, and communicate effectively? It’s the prefrontal cortex, otherwise known as the executive center of the brain. This region makes up about 30% of the total human brain. Compare that with just 11% for chimpanzees, 7% for dogs, 3% for cats, and 1% for mice. Learning to love and care for your brain’s executive center can mean the difference between struggling in life or living the life you want. Healthy habits contribute to a well-functioning brain while unhealthy habits increase the risk of brain dysfunction.
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PREFRONTAL CORTEX BASICS

The prefrontal cortex (PFC) is the most evolved part of the brain. It occupies the front third of the brain, behind the forehead. The PFC is divided into three sections: • Dorsal lateral section, located on the outside surface of the PFC • Inferior orbital section, located on the front undersurface of the brain • Anterior cingulate gyrus, running through the middle of the frontal lobes The PFC is involved with executive functions, such as: • Focus • Empathy • Judgment • Organization • Impulse control • Learning from mistakes Our ability as a species to think, plan ahead, use time wisely, and communicate with others is heavily influenced by this part of the brain. The PFC is responsible for helping you be goal-oriented, socially responsible, and productive in every area of your life. Brain-imaging research shows that the PFC continues to develop throughout childhood, into late adolescence, and even into a person’s mid-20s. As such, an individual’s daily habits greatly impact how the brain develops. The brain-imaging work using SPECT scans at Amen Clinics clearly shows that healthy habits contribute to a well-functioning brain while unhealthy habits increase the risk of brain dysfunction.

THE PREFRONTAL CORTEX AND SELF-CONTROL

Why are some people able to say no to cocktails, drugs, potato chips, gambling, and other behaviors that aren’t good for them, while others impulsively partake in risky activities? It has to do with self-control. In large part, self-control is tied to the PFC. When the brain’s reward system drives you to seek out things that bring you pleasure, it’s the PFC that puts on the brakes to prevent you from engaging in risky behavior. In a healthy self-control circuit, an effective PFC provides impulse control and good judgment. At the same time, the reward system offers an adequate dose of motivation, so you can plan and follow through on your goals. But what happens when the PFC isn’t working well?

PROBLEMS IN THE PFC

Think of the PFC as your boss at work. When the PFC is low in activity, it’s as if the boss is on vacation, so there’s little to no supervision and nothing gets done. On the other end of the spectrum, when the PFC works too hard, it’s as if the boss is micromanaging everyone and people are left with anxiety and worry. Decreased activity in the PFC has been associated with lack of forethought, poor judgment, impulse control problems, and poor internal supervision. If the PFC is underactive, it can create an imbalance in the reward system and cause you to lose control over your behavior. When this is the case, you’re more likely to fall victim to your cravings.

HEAD INJURIES AND THE PFC

Due to its location, the PFC is especially susceptible to concussions. Unfortunately, much of the PFC sits on top of several sharp, bony ridges inside the skull, and it lies just behind the area where many blows to the head occur. Your brain wasn’t made to endure the punishment of soccer headers, tackle football, or boxing. Even mild traumatic brain injuries (mTBI) can have far-reaching health consequences. Post-concussion syndrome can lead to brain fog, aggression, substance abuse, and more. A growing body of research shows that head injuries are a major cause of psychiatric disorders including anxiety, depression, and even memory issues and Alzheimer’s disease. ADD/ADHD AND THE PFC Attention-deficit/hyperactivity disorder (ADHD), also referred to as attention-deficit disorder (ADD), typically occurs as a result of neurological dysfunction in the PFC. When people with ADD/ADHD try to concentrate, PFC activity tends to decrease. Normally, the PFC sends inhibitory signals to certain areas of the brain, quieting stimulation from the environment so that you can concentrate. When the PFC is underactive, it doesn’t adequately dampen the sensory parts of the brain. As a result, too many stimuli bombard the brain at once. For those who struggle with ADD/ADHD, distractibility is evident in many different settings. Common ADD/ADHD symptoms include: Without proper PFC function, it’s difficult to act in consistent, thoughtful ways, and impulses can take over. Impulse control problems may lead to behaviors such as lying, stealing, having affairs, or excessive spending. Increased death rates have been associated with impulsive behaviors, such as: tobacco use, poor diet, excessive alcohol use, violence, risky sexual behavior, aggressive driving, suicide, and drug use. According to research, these factors can have a huge impact on a person’s longevity.

4 WAYS TO STRENGTHEN THE EXECUTIVE CENTER OF YOUR BRAIN 

  1. Get your heart pumping.
Exercise is literally the fountain of youth. It boosts blood flow to the brain and increases chemicals that are important for learning, memory, and stimulating the growth of new brain cells. Exercise boosts blood flow to the PFC, which can help you be more productive. Try to exercise at least 30 minutes every day. 
  1. Get adequate sleep.
While you sleep, your brain is still working hard to carry out essential tasks. According to a 2019 study, as you slumber, your brain washes itself, clearing away toxins and neural debris that has accumulated during the day. When your brain doesn’t take out the “neural trash,” it accumulates and contributes to sluggish brain function. Sleep disorders can lead to brain and mental health problems, such as slower reaction times, brain fog, and poor decision-making. To keep your executive center operating at peak condition, it’s recommended that you get 7 to 9 hours of sleep every night. 
  1. Balance your blood sugar.
Low blood sugar levels are associated with lower overall blood flow to the brain, poor impulse control, irritability, and bad decisions. Basically, it drains your executive center. For optimal executive center function, keep your blood sugar balanced throughout the day with healthy snacks. Also, supplements, green tea, and Rhodiola can increase blood flow to the PFC which can help you make better decisions.
  1. Ask yourself this question.
Whenever you’re about to make a decision, ask youself, “Then what?” When it comes to your health, these are the two most important words in the English language. Think about the consequences of your behavior before you act. Exercising self-control is one of the best ways to strengthen your PFC. To develop your PFC, you can practice saying no to the things that aren’t good for you and, over time, you’ll find it easier to do the right thing.

SUPPORT YOUR PFC

Taking care of your brain is the single most important thing you can do for your health, your life, and the lives of those around you. When your executive center works optimally, it helps you be smarter, healthier, happier—and even wealthier. Isn’t that what you want? ADD/ADHD and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.