As the most complex organ in the universe, the human brain is a miraculous system. It contains 100,000 miles of blood vessels and 100 billion neurons that connect to trillions of other cells in the body.

The brain is also incredibly powerful, active, and hard-working. It processes information at lightning-fast speeds. In fact, on an average day, a human being will have roughly 70,000 thoughts, comprised of both words and images.

With this kind of activity occurring around the clock, it’s important to consciously build downtime into our days. While we may not be able to (or want to) stop our brains from working altogether, regularly scheduling cognitive rest helps prevent the anxiety and fatigue that are byproducts of a stressed brain.

In other words, it’s time to give your brain a break!

COMBATING BRAIN OVERLOAD

Why take a brain break? Let’s look at some influences that are contributing to Americans’ constant brain overload—and the many benefits of scaling back.

1. Online consumption is overloading—and changing—our brains.

While we should all marvel at the brain’s incredible capabilities, they can also feel like they’re working against us. Many people have experienced, for example, racing thoughts that keep them awake at night. Others might fill their brains with so much information, like when cramming for an exam, that they end up feeling anxious, stressed, and exhausted.

Unfortunately, simply living in our modern world can also lead to information overload. Seemingly basic tasks like scrolling through email or social media pages require significant amounts of brain processing every second. This only compounds with damaging habits like multiple-screen usage when trying to “multitask.”

In a 2019 scientific review that examined how the internet may be changing our cognition, researchers determined that frequent online exposure may influence:

• Changes in attention and difficulty maintaining attention
• Memory, since the plethora of information available online can change “the way we retrieve, store, and even value knowledge”
• Social cognition, including self-esteem and self-concept

The review explained that each of these changes related to Internet usage can be both acute and sustained (that is, short-term and long-term). They may even trigger physical changes in the brain.

2. A constant “go” mentality or drive to be “productive” can create age-accelerating stress.

Under the pressures of a 24/7 onslaught of information (exacerbated by mobile devices), many people believe they can’t take a break. There’s always something to consume, visually and/or aurally—and, over time, people can start to feel uncomfortable without constant stimulation. That can translate into always feeling like there’s more to do, and not enough time to do it.

But we know that constant, sustained activity can create stress in the body, which accelerates aging. A 2020 study published in Biomedicines noted that chronic stress is associated with:

• Shortening of telomeres in cells (telomeres protect the ends of DNA, like caps at the ends of shoelaces)
• Inflammation, which has spawned the term “inflammaging,” a process that may promote diseases like diabetes
• Oxidative stress caused by tissue-damaging reactive oxygen species (ROS)

To look, feel, and perform better well into your advanced years, reducing mental overload—and therefore brain stress—is a helpful strategy that you can adopt right now.

3. Taking breaks makes us more productive, not less.

While people may believe that constant movement or stimulation is maximizing their productivity, studies have shown that it does the opposite. Taking micro-breaks throughout the day prevents a stressed brain and has been correlated with better attention and performance.

In one study, published in the journal Cognition, researchers found that brief breaks at work, especially on larger projects, improves focus. That’s because breaks prevent the brain from reaching an “autopilot” state that corresponds to paying less attention.

Another systematic review and meta-analysis of 22 studies on micro-breaks found that they boosted vigor and reduced fatigue. And “the longer the break, the greater the boost was on performance,” the researchers noted. While data supported micro-breaks as helpful for well-being, they found that “highly depleting tasks” would benefit from breaks longer than 10 minutes to promote optimal performance.

4. Cognitive rest offers numerous benefits.

You’ve probably heard successful people claim—or experienced it for yourself—that their best ideas come to them in the shower. This time of quiet and solitude, performing routine tasks that require little brainpower, allows the mind to wander.

A study in the journal Science reported that during this “wandering,” your brain’s prefrontal cortex (PFC) gets a much-needed break. The PFC is in charge of complex mental tasks, including problem solving, focus, organization, and impulse control.

Similarly, so-called “boredom,” which many people rarely allow themselves nowadays, also has numerous benefits, including:

• Boosted creativity
• Increases in natural curiosity
• Exploring new pursuits, such as hobbies or education
• Time for self-reflection

Finally, taking short breaks was found to help the brain when learning a new skill, according to a study by the National Institutes of Health. After performing a task like playing the piano or practicing a new language, taking a break allows the brain to replay it, which helps compress and consolidate those memories.

HOW TO RELAX YOUR BRAIN

If you need some brain relaxation and don’t know where to begin, start small. Try any one of these suggestions, even in small doses, to grab some much-needed cognitive rest throughout your day:

1. Take naps.
   

   Don’t call it laziness—taking naps may actually be good for your brain. A study that analyzed 35,000-plus adults, published in the journal Sleep Health in 2023, found a link between habitual napping and larger total brain volume. The extra volume added up to almost 16 cubic centimeters.

2. Exercise.
   

   Calming practices like yoga and tai chi have been known for centuries to offer relaxation and de-stressing benefits. But you can also simply take a walk outside. Spending time in nature, especially while getting “the sunshine vitamin,” vitamin D, helps boost mood.

And any exercise, from a 5-minute stretching session to heart-pumping cardio or weight training, offers a long list of benefits for the brain and entire body, including improvements for mental health.

3. Make time for play.
   

   Adults too often lose their childlike enthusiasm for “playtime.” Think about what activities you enjoyed as a kid and see how they might fit into your life now. Finger painting, coloring, exploring the woods, dancing, or getting your hands dirty through gardening are just some ideas.

In a study of adults with type 1 diabetes, taking time for daily play was associated with improvements in mood and greater ability to cope with stressors. Fun and games, such as working on jigsaw puzzles, can also keep your brain pleasantly active while not stressing it out.

4. Reduce tech exposure.
   

   Set healthy boundaries around your technology usage. Did you know that experts recommend 2 hours maximum of screen time per day, outside of work? And that Americans are routinely logging 7-plus hours daily?

Start by replacing 30 minutes or 1 hour of TV, computer, or smartphone time with an “analog” activity like inspirational reading, meditation, or daydreaming outside while watching the clouds. This time slot can be enjoyed in a single session or spaced out in smaller increments throughout your day.

CALM YOUR BRAIN FOR BETTER HEALTH

It’s easy to get sucked into the false promises of constant “productivity” or the online content consumption that’s increasingly crowding our world—and our brains. But your brain needs a rest.

Instead of looking at life like a never-ending to-do list, take the time to pause throughout your day. Even a few minutes every hour, or 1 hour in the morning and evening, can help promote mental calm and clarity, supporting the rested brain you need.

Is someone in your life continually dismissing your feelings or belittling you, insisting you’re too sensitive or that you overreact to everything? Does this individual cause you to doubt your perceptions, even what you know to be true? Have you stopped confronting this person because they continually shift blame, respond angrily, deny, or lie when you do?

If you’re experiencing even one of these scenarios, it’s possible you’re being gaslit.

As the term gaslighting is over misused and misunderstood, here’s a clear description of what it is and subtle signs to help you identify the behavior.

WHAT IS GASLIGHTING?

Simply put, gaslighting is a form of psychological manipulation in which a person (or sometimes an entity) makes a victim question their reality in order to gain more power or control. It is a mentally abusive pattern of behavior that, over time, can cause depression, anxiety, and low self-esteem in the victim.

It happens most often in romantic relationships, but it can also occur in friendships, work relationships, and families. It can also arise in any kind of situation where an individual places trust in an authority figure, such as with a doctor or cult leaders.

A gaslighter/abuser deliberately and systematically feeds false information to their victim, which leads them to question what they know to be true. The gaslighter does this in subtle ways over time, making it hard to detect, much like a slow boil.

Gradually, the victim starts to doubt their perceptions, feelings, memories, and even their sense of reality. They lose their self-confidence and may even start to doubt their sanity. They begin to think they are the problem. All of this serves to make them more dependent on the gaslighter.

Abusers use gaslighting to gain control or power over another individual, as well as to avoid accountability. While it’s usually deliberate, some people may be unaware of what they are doing.

Individuals with mental health conditions, such as narcissistic personality disorder, antisocial personality disorder, and borderline personality disorder are prone to exhibit gaslighting behavior. Others may have grown up in families where gaslighting was normalized.

While this form of emotional abuse can happen to anyone, women are more likely to be victims of gaslighting. In romantic relationships, it may lead to domestic abuse. One study titled “The Sociology of Gaslighting” makes the case that abusers use the cultural bias of women being irrational to their advantage.

10 EARLY SIGNS OF GASLIGHTING

Here are 10 subtle signs of gaslighting gathered from more than 30 years of clinical practice at Amen Clinics, research, and the results from a 2023 qualitative research study on gaslighting in romantic relationships:

1. They lie and deny.

Gaslighters want to sow seeds of doubt in your own perceptions. They do this by telling blatant lies and denying them when confronted—even when confronted with proof of their lying.

They may say, “I never said that.” That’s because if they tell you a huge lie, you begin to wonder if anything they say is true. It teaches you that you cannot trust your senses.

The more they lie and deny, the more you question your own reality and start accepting the one they present.

2. They project.

A gaslighter will accuse you of the very things they are doing, projecting their negative character traits and behavior onto you. They may accuse you of dishonest, manipulative behavior (as they are typically dishonest and manipulative).

This places you in a position of defending your own honest motivations, which causes you to start doubting your own intentions. It also distracts from their own deceptive behavior.

3. They minimize your feelings.

Gaslighters love to say things like “calm down” or “chill out.” They will tell you that you’re overreacting or being overemotional, especially if you call them out on something or hold them accountable for their actions.

This dismissive behavior invalidates your genuine feelings and diminishes your self-worth, making you more dependent on their approval.

4. They shift blame.

These psychological manipulators are experts at making everything your fault, especially by shifting blame onto you. For example, they deflect instead of taking responsibility for their actions by claiming if you acted differently, they would not treat you as they do.

So, it’s your fault! They’ll also say things like, “You made me do this.” Or they may say, “You’re the one causing problems.” This may lead you to feel guilty or have self-doubt.

5. They turn others against you.

Gaslighters are masterful at finding people who will stand with them against you. They may spread rumors about you. And then they’ll come back and tell you other people are against you. They might say a particular person agrees with them.

They may lie and tell you a disparaging remark someone else said (even though they didn’t say it). This manipulative tactic makes you doubt who you can trust, and it leaves you more isolated and dependent on the gaslighter. Ultimately, that’s what they want. 

6. They’re always right.

People who exhibit gaslighting behavior might appear impressively confident or strong in their convictions initially. It is neither, but instead their need to be right.

In healthy relationships, there are two perspectives in any disagreement. But gaslighters insist that their perspective is the correct one, the only truth.

7. They minimize your achievements.

Gaslighters don’t like you having power or attention. They will undermine your accomplishments with veiled compliments or outright criticism. “It wasn’t that difficult” or “Most people could do that” are examples of this.

These types of cruel comments serve the gaslighter by causing you to second-guess yourself and perhaps even agree with them. Over time, comments like these erode your self-esteem and confidence. This makes you more reliant on the manipulator for approval.

8. They praise you just enough.

To create confusion and make it harder to discern their critical words, controlling behavior, and lies, gaslighters will offer up praise for something you did. They do this just enough to make you feel confused and keep you guessing about them. It creates uneasiness and confusion to receive compliments from the individual who usually belittles you. That’s what they want.

You may think, “Oh, they aren’t so bad.” It’s an attempt to keep you questioning and doubting your own perceptions—to keep you off kilter. You may think you’re just being oversensitive when they’re being critical. Oftentimes, when they praise you, it usually benefits them in some way.

9. They isolate you from others.

Gaslighters might start off wanting to spend loads of time with you. It might feel great. They are notorious love bombers. But then they start to discourage you from talking to and spending time with friends and family. They may even suggest the relationships are not good for you.

When you’re isolated from other loved ones, they make you more dependent on them for your social needs, giving them more control and ability to manipulate you. Without access to feedback from your circle of family and friends, the gaslighter can avoid accountability for bad behavior. Social isolation can also make you feel diminished and like you are losing your grip on reality.

10. They refuse to listen to you.

A gaslighter will refuse to listen to you if you confront them about a lie or their behavior. Sometimes they will change the subject or pretend like they don’t understand what you’re saying.

They may say something like, “That doesn’t make any sense” or “Are you sure you know what you’re talking about?” Like so many of their behaviors, this results in self-doubt. It may cause uneasiness too.

HOW TO OVERCOME BEING A VICTIM OF GASLIGHTING

If you suspect that you’re experiencing gaslighting, reach out to a qualified mental health professional. They can help you overcome feelings of anxiety and depression associated with being gaslit. They can also provide you with helpful strategies so you can learn to take care of yourself, set boundaries, potentially end the relationship, and recover your well-being.

If you’re in a situation of domestic abuse, call the National Domestic Violence Hotline 24/7 at 800-799-7233.

These days, people talk about marijuana, pot, weed, or cannabis as a natural health remedy for issues like chronic pain, nausea, and anxiety. But this controversial substance, which is revered by some for its calming effects, comes with a host of side effects, especially in adolescents and teens.

Mounting research shows that cannabis use leads to significant impacts on the developing brain. And they aren’t good.

In this blog, you’ll discover the scary ways cannabis use alters human brain function. And how these changes can have lifelong consequences.

WHAT IS CANNABIS?

With so much information about cannabis coming at you from news sources, social media, and health professionals, it can be challenging to know fact from fiction. However, a wealth of emerging science is helping clear up the cannabis confusion.

To simplify things, understand that cannabis is comprised of over 120 components called cannabinoids. Two of the most well-researched cannabinoids are cannabidiol (CBD) and tetrahydrocannabinol (THC).

• CBD: A psychoactive cannabinoid, CBD is not intoxicating and does not produce a feeling of euphoria. Basically, it won’t make you feel “high.” It’s commonly used to help decrease inflammation and reduce pain, but it may also be used to alleviate anxiety, nausea, migraines, and seizures. CBD is widely available in the form of oils, gummies, and other products for these purposes.
• THC: This is the primary psychoactive compound found in cannabis. It is responsible for producing the “high” commonly associated with its use. 

CANNABIS EFFECTS ON NEURODEVELOPMENT AND VULNERABILITY

1. Endocannabinoid System (ECS) Disruption

The endocannabinoid system plays a crucial role in brain development, including synaptic pruning, neurogenesis, and the regulation of neurotransmitter release. This system includes cannabinoid receptors (CB1 and CB2), endogenous cannabinoids (endocannabinoids like anandamide and 2-AG), and enzymes for their synthesis and degradation.

• CB1 Receptors: These are abundant in brain regions involved in cognitive function, emotion, and reward, such as the prefrontal cortex, hippocampus, amygdala, and basal ganglia.
• CB2 Receptors: Although less abundant in the brain, they are present in microglia and are involved in immune response and neuroinflammation.

THC, the psychoactive component of marijuana, binds to CB1 receptors, leading to altered endocannabinoid signaling. During adolescence, the ECS is especially active and critical for proper brain maturation. Research suggests that disruption by exogenous cannabinoids can interfere with these processes.

2. Synaptic Pruning and Neuroplasticity

 In the developing brain, several important processes occur during adolescence. Using marijuana may interfere with this critical phase.

• Synaptic Pruning: During adolescence, the brain undergoes extensive synaptic pruning, eliminating weaker synapses and strengthening others. This process is vital for efficient neural circuitry and cognitive function. A 2021 study shows that THC exposure can disrupt synaptic pruning, leading to aberrant neural connections and impaired cognitive abilities.
• Neuroplasticity: Marijuana affects neuroplasticity, the brain’s ability to reorganize and form new neural connections. Research shows that THC can impair long-term potentiation (LTP), a process crucial for learning and memory.

3. Neurogenesis

The hippocampus, a region critical for learning and memory, continues to generate new neurons throughout life. Chronic THC exposure can reduce hippocampal neurogenesis, leading to memory deficits and cognitive decline, according to a study in Translational Psychiatry. 

CANNABIS IMPACTS ON NEUROTRANSMITTER SYSTEMS

Neurotransmitters are the chemical messengers used by the nervous system to allow neurons to communicate with each other or other part of the body. Because these neurochemicals transmit information between the brain and body, they are critically important to overall health and well-being. Specific neurotransmitter systems that are affected by marijuana use include the dopaminergic, glutaminergic, and GABAergic systems. 

4. Dopaminergic System

• Reward Pathway: Evidence suggests that THC affects the dopaminergic system by increasing dopamine release in the mesolimbic pathway (reward pathway). Chronic use can lead to dysregulation of dopamine signaling, contributing to altered reward processing, increased risk of addiction, and mood disorders.
• Cognitive Functions: Dopamine is also crucial for executive functions, including attention, working memory, and decision-making. Disruption in dopamine signaling can impair these cognitive functions.

5. Glutamatergic and GABAergic Systems

• Glutamate: THC reduces glutamate release, affecting synaptic plasticity and cognitive function, according to research. Glutamate is essential for long-term potentiation and memory formation.
• GABA: THC enhances GABAergic activity, which can lead to inhibitory effects on neuronal activity. This imbalance between excitatory and inhibitory neurotransmission can impair cognitive processing and emotional regulation.

STRUCTURAL AND FUNCTIONAL BRAIN CHANGES 

6. Prefrontal Cortex

The prefrontal cortex (PFC), responsible for executive functions such as decision-making, planning, and impulse control, is one of the last brain regions to mature. THC exposure during adolescence can alter the development of the PFC, leading to long-term deficits in these functions.

• Structural Changes: Imaging studies show that adolescent marijuana users may have reduced gray matter volume in the PFC.
• Functional Impairments: Functional MRI (fMRI) studies indicate altered PFC activity during tasks requiring executive function and decision-making.

7. Hippocampus

The hippocampus is particularly vulnerable to THC due to its high density of CB1 receptors.

• Structural Changes: Chronic marijuana use is associated with reduced hippocampal volume.
• Memory and Learning: Functional deficits in the hippocampus manifest as impairments in spatial memory and learning.

LONG-TERM BEHAVIORAL AND COGNITIVE CONSEQUENCES

8. Cognitive Decline

• IQ and Academic Performance: Longitudinal studies suggest that early marijuana use is associated with a decline in IQ and poorer academic outcomes. These cognitive impairments can persist even after cessation of use.
• Attention and Memory: Deficits in attention, working memory, and verbal memory are commonly observed in adolescent marijuana users. 

9. Mental Health Issues

• Psychosis and Schizophrenia: Marijuana use can increase the risk of developing psychotic disorders, such as schizophrenia. The risk is higher with early onset and frequent use.
• Mood Disorders: Marijuana use is associated with an increased risk of psychiatric disorders, such as clinical depression and anxiety disorders. Chronic use can exacerbate these conditions and contribute to emotional dysregulation.

10. Addiction and Substance Use Disorders

• Marijuana Use Disorder: Adolescents are more susceptible to developing marijuana use disorder compared to adults. The earlier the onset of use, the higher the risk of developing dependence.

As you can see from this blog, the science on cannabis use during adolescence strongly indicates that it interferes with healthy brain development and leads to lasting consequences. If your teenager is using marijuana regularly, it’s important to seek help from a mental health professional or a specialist in addiction treatment.

The earlier adolescents get help and stop using cannabis, the better for their brain. And with a better brain, they will have a better life.

Dr. Rishi Sood is Associate Medical Director of Amen Clinics Inc. and a child and adult psychiatrist.

Reviewed by Amen Clinics Inc. Clinicians