New Genetic Study Could Transform Approach to Mental Health
Facebook-f X-twitter Youtube Table of Contents A massive new genetic study is challenging the way we define mental illness, and confirming that the brain is
Experienced mental health professionals can tell if someone is likely to have clinical depression, anxiety disorders, or anger issues. By asking about a person’s symptoms, they may recognize symptom clusters associated with ADD/ADHD, obsessive-compulsive disorder (OCD), or bipolar disorder.
However, what most psychiatrists and psychologists cannot do—and will never be able to do—is to know the underlying brain biology of the patients they treat. That’s because most mental health professionals don’t use functional brain imaging as part of their evaluation process.
Why is this so important?
In this blog, you’ll discover how functional brain imaging can help you find out what’s causing your mental health symptoms, so you can get the most effective treatment plan for your needs.
Functional brain imaging can help you find out what’s causing your mental health symptoms and which treatments will be most effective for you.
Without using functional brain scans—such as SPECT (single photon emission computed tomography) or QEEG (quantitative electroencephalogram)—your doctor cannot tell if your inattention, depression, compulsions, mood swings, or aggression is from:
If mental health professionals don’t look at the brain, they are unnecessarily flying blind. That can lead them to miss important diagnoses, give the wrong treatment plan, and hurt the people they are entrusted to help.
Jason is a prime example of how not looking at the brain can be life-threatening. He was 18 and in his first year in college at the University of Rhode Island when he first started hearing voices and having visual hallucinations.
Based on his symptoms, the university psychiatrist diagnosed him with schizophrenia and told his parents he would need to be on antipsychotic medication for the rest of his life. But the medication triggered suicidal thoughts.
Horrified, his mother called Amen Clinics, where Jason underwent a functional brain-imaging study.
Jason’s SPECT scan showed evidence of a past brain injury affecting his left temporal lobe, which when damaged is often involved in mood instability, dark thoughts, and hallucinations. It also showed low activity in his frontal lobes (where focus, forethought, and planning occur).
When he was 5 years old, Jason jumped headfirst into an empty bathtub and was unconscious for a brief period. He also had sustained several concussions from wrestling and playing soccer.
Since the age of 5, Jason had struggled with low-grade depression. His symptoms worsened when he was 12 years old and experienced bullying at school.
While at college, Jason started hearing voices. They constantly made mean comments about him and others. Often, the voices would speak at the same time. In addition, he began seeing gory visions of his own death, including being strangled by a snake.
After a comprehensive evaluation at Amen Clinics, including his personal history, SPECT brain scans, neuropsychological assessments, and more, his diagnosis changed.
Jason didn’t have schizophrenia. Rather, he had experienced a psychotic depression, which had been made worse by the prior brain injury, undisciplined thought patterns, and chronic stress.
Jason stopped taking his antipsychotic medication and began supporting his brain recovery with healing nutrients and cognitive behavioral therapy (CBT). He also did multiple sessions of hyperbaric oxygen therapy (HBOT) to help heal his prior brain injury.
Within 4 months, Jason was remarkably improved and the following year he was back at school. If no one had ever looked at his brain and put him on a more effective treatment plan, his life would have been very different.
Functional brain imaging takes psychiatry from a generalized symptom-cluster diagnostic and treatment specialty without any biological evidence to a more objective specialty, one that is solidly based on using state-of-the-art brain mapping tools to help optimize the patient’s brain function.
Besides completely changing the way mental health professionals diagnose mental health disorders, functional imaging leads to completely different treatment protocols to improve brain function.
By finding the root causes of your symptoms—such as exposure to toxic mold, Lyme disease, or a past head injury—you can get more targeted treatment that works.
For example, if your depressive symptoms are related to toxic mold exposure, it’s unlikely that antidepressant medications are going to help. Unless you eliminate the mold, you’re going to continue struggling with low moods.
Similarly, if Lyme disease is causing psychotic episodes, but you’re diagnosed with schizophrenia, antipsychotics won’t work. You have to treat the underlying infection.
When brain scans help a psychiatrist get to the root causes, you’re more likely to feel better faster.
Looking at the brain also leads to more natural strategies to treat mental health conditions. Seeing areas of the brain that are either overactive or underactive helps physicians pinpoint lifestyle habits to optimize brain function.
If you’re struggling with mental health symptoms that aren’t responding to traditional treatments or psychiatric medications, it’s a good idea to consider a brain scan. Additional biological information can be so helpful in discovering why you feel depressed, anxious, angry, or unfocused. And it can give you a clearer roadmap to healing.
American Psychological Association Website
What Is Psychiatry?
https://www.psychiatry.org/patients-families/psychotherapy
Accessed April 18, 2025
How Long Will It Take for Treatment to Work?
https://www.apa.org/ptsd-guideline/patients-and-families/length-treatment
Accessed April 18, 2025
Jacob, J., Stankovic, M., Spuerck, I. et al. Goal setting with young people for anxiety and depression: What works for whom in therapeutic relationships? A literature review and insight analysis. BMC Psychol 10, 171 (2022).
Law C, et al. Exposure and Response Prevention in the Treatment of Obsessive-Compulsive Disorder: Current Perspectives. Psychol Res Behav Manag. 2019 Dec 24;12:1167–1174.
Wilson G, et al. The Use of Eye-Movement Desensitization Reprocessing (EMDR) Therapy in Treating Post-traumatic Stress Disorder—A Systematic Narrative Review. Front Psychol. 2018 Jun 6;9:923.
NIH: National Library of Medicine
National Center for Biotechnology Information
Psychotherapy and Therapeutic Relationship
https://www.ncbi.nlm.nih.gov/books/NBK608012/
Accessed April 18, 2025
Vermani M, et al. Rates of Detection of Mood and Anxiety Disorders in Primary Care: A Descriptive, Cross-Sectional Study. Prim Care Companion. 2011;13(2):PCC.10m01013.
Swift J, Callahan J. Decreasing treatment dropout by addressing expectations for treatment length. Psychother Res. 2011 Mar;21(2):193-200.
Facebook-f X-twitter Youtube Table of Contents A massive new genetic study is challenging the way we define mental illness, and confirming that the brain is
Facebook-f X-twitter Youtube Table of Contents In the last decade, the question “What is CTE?” has been asked and searched online more than ever before.
Although talk therapy can be beneficial or even transformational for many people, it does not work for everybody. The American Psychological Association (APA) reports that about 75% of people who enter psychotherapy (also called talk therapy or just therapy) show some benefit from it—including improved emotional and psychological well-being, as well as associated positive changes in the brain and body.
The American Psychological Association reports that about 75% of people who enter psychotherapy show some benefit from it – but what about the other 25%?
But what about the other 25% who find therapy not effective? For a number of reasons—such as misdiagnosis, one-size-fits-all treatments, or failing to recognize underlying medical conditions—a significant number of individuals are not getting the results they want from therapy. In some cases, therapy may even make things worse.
If you are struggling with talk therapy not working, you may be relieved to know there are reasons why traditional therapy may not be enough for you. Here’s how to recognize when therapy is not working, more information about why talk therapy doesn’t work for everyone, and what to do when therapy fails.
Because talk therapy is a process, and progress is highly individual, it can be difficult to discern if it is working for some individuals. While some find relief upon their first appointment, others feel it after a few sessions.
Generally, treatment takes a few months. According to the APA, it takes about 15 to 20 sessions for 50% of trauma patients to improve, based on self-reported symptom measures. However, it also suggests that people with co-occurring conditions or certain personality issues may need longer treatment (perhaps 12-18 months) for therapy to work.
Regardless, there are markers of improvement that should be met, even in the early stages of therapy. Here are five signs that therapy is not working:
There are many explanations for therapy failure. Here are some of the top reasons why therapy is not effective for an estimated 25% of people who try it.
Physical health and mental health are closely tied to each other. If treating the mental health condition with therapy is not working, it may be that you have an unaddressed medical condition.
For example, infections like Lyme disease are associated with mental disorders like depression and anxiety as are long-term physical illness (i.e., arthritis, asthma, cancer, chronic fatigue, diabetes, epilepsy, heart problems, and high blood pressure).
Psychotherapy is not a one-size-fits-all solution for treating mental health disorders. There are many different types available, and for good reason. Not all mental health conditions are alike. Some require a specific approach.
For example, exposure and response prevention (ERP), a type of cognitive behavioral therapy, is the primary and most effective psychotherapeutic approach for treating obsessive-compulsive disorder (OCD), according to research. In fact, general talk therapy can make OCD worse.
Additionally, talk therapy may be ineffective for some trauma survivors. Eye movement desensitization and reprocessing (EMDR) therapy has been shown to be effective in treating PTSD, according to research, which may be a better method for some. The temperament of some individuals may call for an entirely different approach like art therapy.
The quality of the alliance or connection between the client and therapist plays a major role in therapy outcomes, research shows. It should be characterized by empathy, a nonjudgmental attitude, and mutual respect. This creates a safe space for clients to discuss their concerns openly. If that is not happening, it may be a poor fit.
Perhaps the therapist doesn’t have experience with your issues, is culturally insensitive, or you simply don’t like their personality. While not the norm, there are poor therapists too.
They may fail in helping you to work towards a goal, break ethical boundaries, or talk too much about themselves. Think of finding the right therapist like trying to find the right medication. It may take a few tries to find the right one.
Too often therapy fails because the patient has been misdiagnosed. Unfortunately, misdiagnosis is very common—particularly with primary care physicians.
One study found alarmingly high misdiagnosis rates from primary care physicians: 65.9% for major depressive disorder, 92.7% for bipolar disorder, 85.8% for panic disorder, 71.0% for generalized anxiety disorder, and 97.8% for social anxiety disorder. It’s critical to get an accurate diagnosis from a qualified mental health professional.
Sometimes it’s not the right time for therapy. When basic needs are threatened like proper income, shelter, food, and transportation due to job loss, divorce, or other factors, therapy may need to wait for those needs to be taken care of first. Sometimes an individual may just not be ready to undergo the process of therapy.
Sometimes therapy fails due to misconceptions or inaccurate expectations. One study found that most of the clients involved incorrectly believed it would take just six sessions to resolve their problem, which led to higher dropout rates. Therapy may require a greater investment with time and money than an individual wants to give.
If you’re struggling with therapy, try some of these steps and brain-based alternatives to talk therapy:
Understanding why therapy isn’t working for you and taking steps to improve its effectiveness or trying other innovative therapies can put you on a path to healing.
American Psychological Association Website
What Is Psychiatry?
https://www.psychiatry.org/patients-families/psychotherapy
Accessed April 18, 2025
How Long Will It Take for Treatment to Work?
https://www.apa.org/ptsd-guideline/patients-and-families/length-treatment
Accessed April 18, 2025
Jacob, J., Stankovic, M., Spuerck, I. et al. Goal setting with young people for anxiety and depression: What works for whom in therapeutic relationships? A literature review and insight analysis. BMC Psychol 10, 171 (2022).
Law C, et al. Exposure and Response Prevention in the Treatment of Obsessive-Compulsive Disorder: Current Perspectives. Psychol Res Behav Manag. 2019 Dec 24;12:1167–1174.
Wilson G, et al. The Use of Eye-Movement Desensitization Reprocessing (EMDR) Therapy in Treating Post-traumatic Stress Disorder—A Systematic Narrative Review. Front Psychol. 2018 Jun 6;9:923.
NIH: National Library of Medicine
National Center for Biotechnology Information
Psychotherapy and Therapeutic Relationship
https://www.ncbi.nlm.nih.gov/books/NBK608012/
Accessed April 18, 2025
Vermani M, et al. Rates of Detection of Mood and Anxiety Disorders in Primary Care: A Descriptive, Cross-Sectional Study. Prim Care Companion. 2011;13(2):PCC.10m01013.
Swift J, Callahan J. Decreasing treatment dropout by addressing expectations for treatment length. Psychother Res. 2011 Mar;21(2):193-200.
Facebook-f X-twitter Youtube Table of Contents A massive new genetic study is challenging the way we define mental illness, and confirming that the brain is
Facebook-f X-twitter Youtube Table of Contents In the last decade, the question “What is CTE?” has been asked and searched online more than ever before.
Have you or a loved one experienced mental health issues that had an unknown or mysterious cause? Were you prescribed psychiatric medication that addressed some symptoms but aggravated or created others? Or have symptoms not considerably improved with standard treatments?
That’s what happened to Juan, a 22-year-old college student. He had been taking psychiatric medications for more than a decade, but they weren’t working. He was struggling at school, trying to cope with unwanted medication side effects, and dealing with additional mental health problems that had developed.
Why wasn’t Juan getting better?
Drawing on this fascinating case study from Amen Clinics, this blog explores a common culprit that can lead to mental health symptoms as well as brain fog and memory loss. You’ll also learn how this underlying biological factor impacts mental well-being, how to find out if it might be driving your own mental health issues, and how to protect your overall health.
Thousands of SPECT scans at Amen Clinics have shown that immune system issues and infections must be considered when evaluating brain and mental health—especially when mental health symptoms aren’t improving with typical treatments.
Juan had used stimulant medication to control his attention deficit hyperactive disorder (ADHD) since he was only 10 years old. As a child, he’d exhibited classic symptoms. He was easily distracted and had difficulty remaining seated or following instructions.
By the time he entered Amen Clinics as a 22-year-old pre-law college student, additional mental health symptoms were surfacing. Despite a high IQ, he was failing at school, struggling with depression, and experiencing suicidal thoughts for the first time ever.
Ritalin, his ADHD medication, improved his focus, but it also had major drawbacks, making Juan irritable, impatient, moody, and agitated. Even in Juan’s childhood, his mother noted these effects, but his family became resigned to his “grumpy” personality. He also experimented with alcohol abuse as an adolescent but quit when he was exhibiting noticeably aggressive behavior.
By college, he was having trouble sleeping. For his anxiety, now elevated due to his poor grades in school, he received a prescription for Xanax, but the medication caused memory problems.
At Amen Clinics, Juan’s SPECT scan showed overall low activity in his brain at rest, showing a toxic pattern that is unusual in someone so young. But, unlike in those with ADHD, activity improved with concentration. Why did his resting SPECT scan look so abnormal?
After ruling out possibilities like drug and alcohol use, environmental toxins, severe anemia, and a past history of oxygen deprivation (such as from a near drowning or heart attack), clinicians conducted an infectious disease panel.
Results revealed that Juan had been exposed to multiple infections in his past: Lyme, the Epstein Barr virus, Toxoplasma gondii, Mycoplasma pneumoniae, and Human Herpesvirus 6 (HHV-6). Because both Lyme disease and HHV-6 compromise immune system function, Juan became more susceptible to other infections.
Infections that mimic ADHD and infections that mimic depression can send people down a troublesome path. Taking prescription drugs for these mental health issues doesn’t get to the root cause of the symptoms and may lead to other issues.
Ultimately, Juan simply needed to be treated for his infections while building a stronger immune system. After treatments, Juan enjoyed marked improvements in his mood, temper, focus, and grades. He was even able to discontinue his ADHD medication—and successfully received his law degree.
Related: Can Lyme Disease Change Your Personality?
When it comes to possible hidden causes of mental illness, many culprits can contribute. One common correlation—often overlooked—exists between internal infections and mental health. From cancers and HIV/AIDS to allergies and autoimmune diseases, infections can trigger symptoms that mimic ADHD, depression, and more.
To understand the link between immunity, infections, and mental health, it’s important to review the functions of the immune system. This crucial system of the body defends against attackers, both internal and external. Through these attacks, it strengthens to better handle future threats.
External attackers could be bacteria, viruses, or parasites, while internal invaders include cancer cells. In addition to providing defense, the immune system regulates tolerance—for example, how well you handle potential environmental triggers, such as allergens.
Back in 2016, 33 scientists worldwide wrote an editorial in the Journal of Alzheimer’s Disease about how the medical community often overlooks infectious diseases as an underlying cause of cognitive issues. They cited more than 100 studies demonstrating that significant stress or other immune system suppressants can activate dormant viruses in the brain.
The field of psychiatry that studies the link between the immune system and mental health is still in relatively early development, but experts believe it shows promise. According to a 2021 article published in Brain, Behavior, and Immunity Health, scientists have long hypothesized a link between mental states and immune response.
Authors, citing research from 1985, noted that these speculations occurred long before the founding of psychoneuroimmunology, which is the area of research that studies these interactions. They added that in the previous decade, experts were increasingly exploring how to harness the immune system to improve psychiatric patients’ outcomes—an emerging field called immunopsychiatry.
Immune disorders fall into one of five categories, all of which impact your brain health—and therefore your mental health:
Related: What is Mild Cognitive Impairment?
Fortunately, illness does not always follow exposure to infectious diseases. Based on many factors—the strength of your immune system, the level of exposure, your stress levels, and your daily lifestyle habits—you may not get sick when exposed.
Here are some tips to keep your immune system strong:
Related: Is Your Cat Making You Crazy?
In this video, Dr. Eboni Cornish, Amen Clinics’ Functional Medicine Director for its Eastern division, shares the best supplements to promote a healthy immune system.
Click below to tune in:
Thousands of SPECT scans at Amen Clinics have shown that immune system issues and infections must be considered when evaluating brain and mental health. And it’s especially crucial when mental health issues aren’t improving with standard treatments, such as in Juan’s case.
If you want to reduce your risk of developing mental health symptoms, take steps to strengthen your immune system, and limit your risks for and exposures to infectious diseases. Future research will undoubtedly continue to advance our understanding on the relationship between the brain, the immune system, and mental health.
De Picker LJ. The future of immunopsychiatry: Three milestones to clinical innovation. Brain Behav Immun Health. 2021 Jul 30;16:100314. doi: 10.1016/j.bbih.2021.100314. PMID: 34589805; PMCID: PMC8474175.
Tzeng NS, Chang HA, Chung CH, Kao YC, Chang CC, Yeh HW, Chiang WS, Chou YC, Chang SY, Chien WC. Increased Risk of Psychiatric Disorders in Allergic Diseases: A Nationwide, Population-Based, Cohort Study. Front Psychiatry. 2018 Apr 24;9:133. doi: 10.3389/fpsyt.2018.00133. PMID: 29740354; PMCID: PMC5928780.
Itzhaki RF, Lathe R, Balin BJ, Ball MJ, Bearer EL, Braak H, Bullido MJ, Carter C, Clerici M, Cosby SL, Del Tredici K, Field H, Fulop T, Grassi C, Griffin WS, Haas J, Hudson AP, Kamer AR, Kell DB, Licastro F, Letenneur L, Lövheim H, Mancuso R, Miklossy J, Otth C, Palamara AT, Perry G, Preston C, Pretorius E, Strandberg T, Tabet N, Taylor-Robinson SD, Whittum-Hudson JA. Microbes and Alzheimer’s Disease. J Alzheimers Dis. 2016;51(4):979-84. doi: 10.3233/JAD-160152. PMID: 26967229; PMCID: PMC5457904.
Fernando A, Tokell M, Ishak Y, Love J, Klammer M, Koh M. Mental health needs in cancer – a call for change. Future Healthc J. 2023 Jul;10(2):112-116. doi: 10.7861/fhj.2023-0059. PMID: 37786642; PMCID: PMC10540791.
Facebook-f X-twitter Youtube Table of Contents A massive new genetic study is challenging the way we define mental illness, and confirming that the brain is
Facebook-f X-twitter Youtube Table of Contents In the last decade, the question “What is CTE?” has been asked and searched online more than ever before.
Did you know that humans have used fermentation to produce and preserve food for roughly 13,000 years?
It’s true. And, as it turns out, this ancient practice of fermentation has proved to be vital to human health. Indeed, modern science continues to reveal significant health benefits—such as better gut health, immune health, brain health, and more—from consuming fermented foods.
That’s because fermented foods are rich in probiotics, which are healthy microorganisms or “good bugs” that surprisingly provide us with health benefits when we consume them. Common examples of fermented foods include sauerkraut, kimchi, miso, unsweetened Greek yogurt, kombucha, and kefir.
An exciting new study from researchers at the University of Virginia School of Medicine suggests that a common strain of probiotics found in many fermented foods may help reduce anxiety and depression.
Remarkably, an exciting new study from researchers at the University of Virginia School of Medicine suggests that a common strain of probiotics found in many fermented foods may help reduce anxiety and depression by positively influencing gut bacteria and neurotransmitters. It’s an important finding in terms of understanding the association between fermented foods and mental health and the gut-brain connection.
Here’s what you need to know about probiotics for depression and fermented foods and anxiety, plus a list of probiotic-rich foods to enjoy.
There’s a communication system between your gut and brain called the gut-brain axis or simply the gut-brain connection. Some refer to the gut as the “second brain” because your gut is lined with nearly 170 million neurons.
These neurons are in near constant, bidirectional communication with your brain. The neuronal network of the gut, called the enteric nervous system, manages the functions of the gastrointestinal (GI) tract.
Communicating primarily through the vagus nerve, there are both physical and biochemical messaging between these two areas of the body that can influence the health of the other. What’s more, the microorganisms in your gut appear to play a vital role in this communication.
In an animal study published in December 2024, UCLA researchers demonstrated causal evidence that the gut’s microflora has a direct influence on messaging between the gut and brain through the vagus nerve. It’s another piece of the puzzle in helping scientists understand how probiotics affect the brain.
Considering all the neurons in your GI tract and the direct communication it has with the brain, it makes sense that gut health and mood are closely linked. When your gut health is off, you are more likely to have mental health problems and vice versa.
Related: Long COVID, Inflammation, and the Gut-Brain Axis
This is evident in scientific studies. For example, inflammatory bowel disease is associated with higher rates of anxiety and depression, research has found.
Research points to other connections, too. Although it is not fully understood, increased intestinal permeability (more commonly known as “leaky gut” syndrome) and the inflammation it causes is believed to play a role in a number of mental health conditions – including:
To help protect and/or boost your mental health, it is necessary to have a basic understanding of how your microbiome works and take steps to keep it healthy. You might be surprised to learn the extent of your gut’s microorganisms.
Collectively, bacteria, yeast, and other microorganisms total about 100 trillion! That is 10 times the total number of cells in the rest of your body. This community of microorganisms is called the microbiome.
The microbiome plays an essential role in the synthesis of neurotransmitters—such as glutamate, GABA, serotonin, and dopamine. Serotonin has a strong influence on mental well-being.
Related: 9 Natural Ways to Balance Dopamine
Maintaining a balanced ratio of healthy bugs to harmful ones in your microbiome is key to gut health. Optimally, in a healthy gut, beneficial bugs make up about 85 percent of the microflora, while harmful bugs are limited to roughly 15 percent.
Of course, there are times when the balance is temporarily disrupted. However, when lifestyle factors lead to chronic disruption, problems arise in your gut—and your mental health can suffer.
The following lifestyle factors can negatively impact the balance of microflora in your microbiome:
In this video, Amen Clinics Integrative Nutritionist Cindy Santa Ana reveals what helps and what hurts the health of your microbiome to enhance overall wellness:
The good news, though, is that you have a lot of power to make a difference in the health of your microbiome. Fermented foods can bolster the gut microbiome, helping to create a healthier mix of microbes and even strengthening intestinal walls to protect against leaky gut.
According to recent research, consuming fermented foods routinely may help your mental well-being by improving your gut health.
In the new University of Virginia study mentioned earlier, researchers discovered that Lactobacillus (a “good bug” commonly found in fermented foods) appears to help the body to manage stress better and may help prevent anxiety and depression in animal subjects.
This research is particularly important because it isolates Lactobacillus from other microorganisms that commonly live in and on our bodies. The study suggests that Lactobacillus may potentially influence mood disorders in humans by calibrating the immune system.
Specifically, the researchers found that a lack of Lactobacillus was highly associated with worsening depression and anxiety symptoms in the animal subjects. Also, they found the bacteria appears to help to maintain levels of an immune mediator known to manage the body’s response to stress, helping to keep depression at bay.
The study validates previous research exploring the link between frequently consumed fermented foods and lowered symptoms of depression and anxiety—and improved cognition as a result of reduced anxiety symptoms.
While medical doctors are not yet suggesting probiotics for depression, the evidence so far points to fermented foods being important to a balanced mood.
If you want to include foods that help with depression and anxiety in your diet, consider these popular Lactobacillus-rich fermented foods:
Fermented foods are safe and healthy for most people. However, in some instances, fermented food products (and particularly raw fermented foods) may not be suitable for pregnant women and infants, elderly individuals, and people with health issues such as digestive disorders, compromised immune systems, and histamine intolerance. These individuals should consult a medical doctor before adding fermented foods to their diet.
Keep in mind that for some individuals, adding probiotic cultures to their digestive systems can cause some temporary discomfort, gas, and bloating. The new microorganisms may not immediately mix well with the existing microorganisms, leading to a temporary period of adjustment in the gut microbiome. But with time, the gut typically adapts.
Merchak A et al. Lactobacillus from the Altered Schaedler Flora maintain IFNγ homeostasis to promote behavioral stress resilience. Brain Behav Immun. 2024 Jan:115:458-469.
Michel K et al. How big is the little brain in the gut? Neuronal numbers in the enteric nervous system of mice, Guinea pig, and human. Neurogastroenterol Motil. 2022 Dec;34(12):e14440.
Jameson, KG et al. Select microbial metabolites in the small intestinal lumen regulate vagal activity via receptor-mediated signaling. IScience. 2024 Dec 27;28(2):111699.
Leone D et al. Psychological Characteristics of Inflammatory Bowel Disease Patients: A Comparison Between Active and Nonactive Patients. Inflamm Bowel Dis. 2019 Jul 17;25(8):1399-1407.
Wasiak J and Gawlik-Kotelnicka O. Intestinal permeability and its significance in psychiatric disorders – A narrative review and future perspectives. Behav Brain Res. 2023 Jun 25:448:114459.
Karbownik, MS et al. Association Between Consumption of Fermented Food and Food-Derived Prebiotics With Cognitive Performance, Depressive, and Anxiety Symptoms in Psychiatrically Healthy Medical Students Under Psychological Stress: A Prospective Cohort Study. Front Nutr. 2022 Mar 3;9:850249.
Facebook-f X-twitter Youtube Table of Contents A massive new genetic study is challenging the way we define mental illness, and confirming that the brain is
Facebook-f X-twitter Youtube Table of Contents In the last decade, the question “What is CTE?” has been asked and searched online more than ever before.
Anxiety—it can make you feel like a mental mess with swirls of nervousness, fear, and worry filling your mind. But that’s not the only negative impact of anxiety disorders, the most common mental health issue in America.
Beyond the more predictable mental and emotional challenges that come with anxiety, there are a host of unexpected physical symptoms that can take a toll on your overall physical health. Having anxiety can profoundly affect your body—literally, from head to toe.
In this blog, you’ll discover how anxiety impacts your immune system as well as 10 unexpected physical signs of anxiety you need to know.
Beyond the more predictable mental and emotional challenges that come with anxiety, unexpected physical symptoms are far-reaching and can take a toll on your overall health.
Anxiety isn’t just a mental health issue—it has profound effects on your entire body, including your immune system. While the common symptoms of anxiety, such as rapid heartbeat and muscle tension, are well-documented, many people don’t realize how chronic stress and anxiety can weaken their immune defenses, making them more susceptible to physical illness.
When you experience anxiety, your body goes into fight-or-flight mode, triggering the release of stress hormones like cortisol and adrenaline. In small doses, this response is helpful—it prepares you to react to danger.
However, when anxiety becomes chronic, these stress hormones stay elevated for extended periods, which can suppress immune function.
Key ways anxiety affects the immune system:
Back aches, neck pain, and other forms of muscle tension are common in people with anxiety and panic disorders, according to decades of research. Feeling persistently fearful, worried, or anxious leads to tightness throughout the body, contributing to physical aches and pains.
If you’re experiencing frequent body aches, joint pain, or other issues that aren’t responding to standard treatments, you may want to consider that an emotional issue like anxiety may be involved.
Teeth grinding is common sign of anxiety. One study in the Journal of Research in Personality suggests that teeth grinding is more common in those who suffer from anxiety and is more severe during heightened states of anxiousness and stress. It is common to crack your teeth and damage your jaw because of teeth grinding.
Throughout the day, pay attention to your jaw. Is it tense? Are your muscles tight? Are you clenching your teeth? It is common to do this while asleep and could result in waking up with a headache or sore jaw.
Horizontal grooves across your nails—known as Beau’s Lines—can be a subtle physical sign of anxiety. These ridges may appear when stress disrupts normal nail growth. On their own, they may not raise red flags, but when combined with other symptoms, they could point to the physical toll anxiety is taking on your body.
When your mind is wracked with worry, it lowers your body’s ability to fight off germs. That’s why people with anxiety are more likely to catch a cold or flu bug. If you routinely get more colds than others, or you can’t fight off the flu, it could be a sign of underlying anxiety.
An article published in Psychiatric Times suggests that anxiety can hinder sexual arousal and notes that panic disorder is correlated with sexual aversion. When a “fight or flight” response is activated, libido decreases.
While there could be other reasons behind a low libido, such as hormonal changes or relationship concerns, anxiety can markedly suppress your sexual desire.
The gut-brain connection is real and powerful. The gastrointestinal tract is sensitive to emotion, and the brain is reactive to a disturbance in the gut. In fact, there is a two-way relationship between our gut and brain.
Anxiety can wreak havoc on digestion, and IBS causes issues such as bloating, constipation, loose stools, and intolerance to a wide variety of foods. According to a meta-analysis, people with anxiety are three times more likely to suffer from IBS.
Research published in Neuropsychiatric Disease and Treatment suggests an association between hypertension and anxiety. High blood pressure can be dangerous if left untreated and has its own symptoms such as headaches and blurry or double vision.
It is important to check your blood pressure regularly as it changes several times throughout the day.
The feeling of being unable to catch your breath is common in people with anxiety. It can increase nervousness as it is a frightening sensation to feel like you can’t breathe. This can trigger a cycle that is hard to break once it begins and can lead to a panic attack.
Notice whether you’re taking shallow or deep breaths throughout the day, not just when you feel a heightened state of anxiety. Anytime you find that you’re taking shallow breaths, make it a point to inhale more deeply and exhale more fully.
Anxiety can mess with your weight. Some research shows a correlation between anxiety, weight gain, and obesity. Eating sweets and other processed “comfort” foods not only intensifies symptoms of anxiety but can also lead to irritability and fluctuations in energy levels.
Related: 5 Worst Foods for Anxiety
Conversely, other scientific findings indicate that anxiety can act as an appetite suppressant and increase metabolism, but not in an advantageous way. People who lose weight as a result of anxiety suffer as they often aren’t getting enough nourishment.
Anxiety is associated with changes in activity levels within the brain. Brain SPECT imaging, which measures blood flow and activity in the brain, shows increased activity in the basal ganglia in people with anxiety.
Related: SPECT Made Ridiculously Easy
The good news is you’re not stuck with the brain you have. If your brain shows overactivity in the basal ganglia, you can take action to calm your brain.
Interventions that calm the brain include meditation, hypnosis, diaphragmatic breathing, practicing gratitude, challenging automatic negative thoughts (ANTs), and taking supplements like GABA, magnesium, and L-theanine (from green tea).
BREAKING THE CYCLE: STRENGTHENING YOUR IMMUNE SYSTEM
If you struggle with anxiety, taking steps to support your immune health can make a significant difference in your physical well-being. Here are a few strategies:
Press Play to Learn More About How to Calm Anxiety
In this video, Dr. Kandace Licciardi, a clinical psychiatrist at Amen Clinics, explores the mind-body connection and shares tips to soothe your brain and body.
Click below to tune in.
By understanding how anxiety affects your immune system, you can take proactive steps to protect both your mind and body. Addressing anxiety not only improves your mental well-being but also strengthens your ability to fight off illness and maintain overall health.
Tayefi, M et al. Depression and anxiety both associate with serum level of hs-CRP: A gender-stratified analysis in a population-based study. Psychoneuroendocrinology, Volume 81, July 2017, Pages 63-69. https://doi.org/10.1016/j.psyneuen.2017.02.035
Gallagher, Sean, and Mary F Barbe. “The impaired healing hypothesis: a mechanism by which psychosocial stress and personal characteristics increase MSD risk?.” Ergonomics vol. 65,4 (2022): 573-586. doi:10.1080/00140139.2021.1974103
Pluess, M et al. Muscle tension in generalized anxiety disorder: A critical review of the literature. Journal of Anxiety Disorders, Volume 23, Issue 1, January 2009, Pages 1-11. https://doi.org/10.1016/j.janxdis.2008.03.016
Pan, Yu et al. “Association between anxiety and hypertension: a systematic review and meta-analysis of epidemiological studies.” Neuropsychiatric Disease and Treatment vol. 11 1121-30. 22 Apr. 2015, doi:10.2147/NDT.S77710
Corretti G, et al. The Relationship Between Anxiety Disorders and Sexual Dysfunction. Psychiatric Times Vol 24 No 9 (2007). https://www.psychiatrictimes.com/view/relationship-between-anxiety-disorders-and-sexual-dysfunction
Zamani, M et al. Systematic review with meta-analysis: the prevalence of anxiety and depression in patients with irritable bowel syndrome. Alimentary Pharmacology and Therapeutics, 2019. https://doi.org/10.1111/apt.15325
Faith, M. S., Allison, D. B., & Geliebter, A. (1997). Emotional eating and obesity: Theoretical considerations and practical recommendations. In S. Dalton, Overweight and weight management: The health professional’s guide to understanding and practice (pp. 439–465). Aspen Publishers. https://psycnet.apa.org/record/1997-08830-008
Xie, X et al. Activation of Anxiogenic Circuits Instigates Resistance to Diet-Induced Obesity via Increased Energy Expenditure. Cell Metabolism, Volume 29, Issue 4, 917 – 931.e4. https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30755-1
Sutin, Angelina R et al. “Teeth Grinding: Is Emotional Stability related to Bruxism?.” Journal of Research in Personality, vol. 44,3 (2010): 402-405. doi:10.1016/j.jrp.2010.03.006
Facebook-f X-twitter Youtube Table of Contents A massive new genetic study is challenging the way we define mental illness, and confirming that the brain is
Facebook-f X-twitter Youtube Table of Contents In the last decade, the question “What is CTE?” has been asked and searched online more than ever before.
Are you constantly waiting for something bad to happen? Do you routinely predict the worst? This pattern of thinking—known as catastrophic thinking or “worst-case scenario syndrome”—can hijack your peace of mind and wreak havoc on your mental well-being. It’s that spiral where a single setback snowballs into a full-blown disaster in your mind, even when there’s no real evidence to support it.
While it’s normal to worry occasionally, chronic catastrophizing is different. It trains your brain to expect the worst, amplifying fear, anxiety, and hopelessness. Over time, it can chip away at your confidence, relationships, and even your physical health.
The good news? You don’t have to stay stuck in this thought trap. Understanding why catastrophic thinking happens—and how to break free from it—can help you reclaim calm, clarity, and control in your life.
Chronic catastrophizing trains your brain to expect the worst, amplifying fear, anxiety, and hopelessness. Over time, it can chip away at your confidence, relationships, and even your physical health.
Catastrophizing is a term that was introduced in the 1960s and later popularized by psychiatrist Aaron Beck. This form of cognitive distortion that occurs when you anticipate something bad happening, and as a consequence, predict that something even worse will take place.
It is a type of automatic negative thought (ANT) that can ruin your day. Here are some examples of catastrophic thinking:
Do you see how one negative thought leads to another even bigger negative notion? These are “fortune-telling” ANTs that breed more ANTs. They multiply and eventually, the ANTs infest your mind.
Related: Do You Have an ANT Infestation in Your Head?
Most people who think this way don’t even realize they’re doing it. They take the littlest problems and turn them into major disasters waiting to happen. It can hold you back from trying new things or going for your goals.
When you’re constantly on edge expecting something awful to occur, it makes you feel stressed, depressed, and anxious.
Press Play to See How Catastrophic Thinking Haunted One Woman
In this video, Dr. Amen evaluates Miranda Pearman-Maday and her wife actress Raven-Symoné. Miranda opens up about having a catastrophic mentality and how it’s led to a life filled with fearful and anxious thoughts.
Click below to tune in:
Have you ever wondered why some people naturally think about the worst-case scenario, while others seem calm even during stressful times? At Amen Clinics, we’ve seen that certain psychological and environmental factors can make some individuals more likely to develop worst-case scenario syndrome.
Factors that increase catastrophic thinking include:
Related: The Long-Term Impacts of Adverse Childhood Experiences (ACEs)
Every time you have a thought, it causes the brain to release chemicals. Happy thoughts trigger the release of feel-good chemicals. Negative thoughts prompt the release of chemicals that make you feel bad. Catastrophizing triggers a cascade of feel-bad neurochemicals.
In addition, when catastrophic thinking occurs regularly, it strengthens neural pathways and causes it to become a habit. Each time you think something bad will happen then imagine an even more terrible consequence, you teach your brain to repeat the process.
Brain-imaging research shows that people who tend to predict the worst typically have abnormal activity in certain areas of the brain. One study on people with chronic pain who catastrophize revealed heightened activity in brain regions associated with emotions related to pain. This research also noted changes in the hypothalamus and pituitary responses.
At Amen Clinics, which has built the world’s largest database of brain scans related to behavior, SPECT scans show that people who catastrophize often have overactivity in the brain’s emotional and fear centers.
The brain activity abnormalities seen in Amen Clinics patients who engage in catastrophic thinking are also consistent with those who have anxiety disorders or major depressive disorder.
Scientific research supports these clinical findings and shows that having catastrophic thoughts rolling around in your head is associated with certain mental health disorders.
For example, findings in Child Psychiatry & Human Development analyzed thinking patterns in 2,802 teenagers and concluded that those who catastrophize are more likely to have anxiety problems.
Similarly, in a study on children, researchers noted a connection between catastrophic thinking and anxiety and depression. The association with depressive disorder was especially high in kids at 3rd grade level or younger.
Other scientific research has noted a link between catastrophizing and fatigue. For example, a systematic review in the Journal of Psychosomatic Research analyzed 14 previous studies and found a significant relationship between this unhealthy thinking pattern and exhaustion in 13 of them. This isn’t surprising as fatigue is one of the most common symptoms of depression.
This type of thinking can also develop after being exposed to some form of trauma. When a traumatic event occurs, it may make you believe that the worst can happen. To be prepared for the worst or to avoid it, you may begin actively playing out worst-case scenarios in your mind.
Catastrophic thinking can also increase the risk of developing other types of mental health problems. For example, a study involving nearly 80,000 active-duty soldiers found that those who had experienced a higher number of combat stressors combined with engaging in the most catastrophic thinking were 274% more likely to develop posttraumatic stress disorder (PTSD).
Understanding why you or someone else might be more prone to catastrophic thinking can:
With this insight, you’re better prepared to take meaningful steps to overcome catastrophic thinking. Next, let’s explore practical steps you can use to shift away from negative thinking patterns and regain control of your emotional well-being.
To end excessive worrying, you must first become aware that you’re doing it. If you find yourself ruminating on negative thoughts and predictions, make it a practice to write them down.
Take note of what may have preceded your downward spiral of thinking. Were you hungry or tired? Did you drink alcohol or have a fight with your significant other?
Avoiding triggers can help. Knowing that they may set you off can help you be ready to combat catastrophic thoughts can recognize them for what they are.
Ask yourself if the end-of-days thoughts you’re having are true. Make a list of any evidence that refutes them. Also make a list of any evidence that the opposite is true.
Catastrophic thinking doesn’t have to control your life. By becoming aware of these patterns, identifying your triggers, and actively challenging your negative thoughts, you can start rewiring your brain for greater calm, resilience, and hope. With practice and support, you can break free from the spiral of worst-case scenarios and move toward a more balanced, peaceful mindset.
Quartana, Phillip J et al. “Pain catastrophizing: a critical review.” Expert review of neurotherapeutics vol. 9,5 (2009): 745-58. doi:10.1586/ern.09.34
Chan, S.M., Chan, S.K. & Kwok, W.W. Ruminative and Catastrophizing Cognitive Styles Mediate the Association Between Daily Hassles and High Anxiety in Hong Kong Adolescents. Child Psychiatry Hum Dev 46, 57–66 (2015). https://doi.org/10.1007/s10578-014-0451-9
Noël, V.A., Francis, S.E., Williams-Outerbridge, K. et al. Catastrophizing As a Predictor of Depressive and Anxious Symptoms in Children. Cogn Ther Res 36, 311–320 (2012). https://doi.org/10.1007/s10608-011-9370-2
Lukkahatai, Nada, and Leorey N Saligan. “Association of catastrophizing and fatigue: a systematic review.” Journal of psychosomatic research vol. 74,2 (2013): 100-9. doi:10.1016/j.jpsychores.2012.11.006
Seligman, M. E. P., Allen, A. R., Vie, L. L., Ho, T. E., Scheier, L. M., Cornum, R., & Lester, P. B. (2019). PTSD: Catastrophizing in Combat as Risk and Protection. Clinical Psychological Science, 7(3), 516-529. https://doi.org/10.1177/2167702618813532
Facebook-f X-twitter Youtube Table of Contents A massive new genetic study is challenging the way we define mental illness, and confirming that the brain is
Facebook-f X-twitter Youtube Table of Contents In the last decade, the question “What is CTE?” has been asked and searched online more than ever before.
Losing your memory is one of the most terrifying possibilities in life. And the likelihood of developing it is getting higher. Startling findings in JAMA suggest that the annual number of people diagnosed with dementia in the US is expected to nearly double by 2060. Experts anticipate 1 million new dementia cases each year by then.
The statistics are dire. But what if you could ward off dementia or at least slow it down? You can. According to new research, there’s a remarkably simple habit that can put dementia on hold for five years. It all starts with your social life.
In this blog, you’ll discover more about this everyday habit, how it impacts your brain health and memory, and how to incorporate it into your life before it’s too late.
According to new research, there’s a remarkably simple habit that can put dementia on hold for five years. It all starts with your social life.
Powerful new research from a team of researchers in Chicago shows that social engagement in late life can delay dementia by five years. The researchers followed nearly 2,000 seniors who were free of dementia at the start of the study.
Over about seven years, they tracked who developed mild cognitive impairment (MCI) or dementia and when. Participants reported how often they did everyday social activities—like visiting friends, volunteering, going to church, or attending group events.
The results were clear: Older people who engaged in these activities more frequently stayed mentally sharp longer. On average, the most socially active participants developed dementia at age 92, while the least active were diagnosed around age 87.
A similar five-year delay was seen with MCI, the condition that often comes before dementia.
This matters because a five-year delay in dementia could not only add more healthy years to your life, but it could also save over $500,000 in healthcare costs per person.
Contrary to popular belief, memory loss doesn’t have to be part of the normal aging process. If you’re looking for ways to protect your brain, here’s how social interaction and brain health work together to prevent dementia.
A lack of social interaction may not seem like a big deal, but it can be a serious risk factor for cognitive decline. A long-term research study found that older adults who were socially isolated had a 27% higher risk of developing dementia than those who maintained regular social connections.
Loneliness is becoming more common. In 2023, the US Surgeon General Vivek Murthy released an advisory on what he calls a loneliness epidemic.
“Loneliness is far more than just a bad feeling—it harms both individual and societal health. It is associated with a greater risk of cardiovascular disease, dementia, stroke, depression, anxiety, and premature death,” says the Surgeon General in the advisory.
Ironically, social media isn’t helping. It seems the more connected we are online, the less connected we feel in real life.
Mounting research, including a 2023 study in Frontiers in Cognition, shows that relying on digital devices and social media to communicate often leads to increased loneliness and reduced meaningful social interactions. Neglecting face-to-face connections with those around you impacts your health.
Press Play to Learn More About Memory Loss
In this clip taken from Dr. Daniel Amen’s television special “Memory Rescue”, Dr. Amen describes how memory loss occurs and whether or not you may be at risk.
Click the link below to tune in.
Social isolation impacts your brain in multiple ways that compound the negative effects over time. According to research, chronic loneliness and isolation are a significant risk factor for dementia, increasing the likelihood of developing the condition by up to 50%. Here are some of the reasons why:
By paying attention to the signs and making lifestyle changes to correct them, you can get ahead of the issues and improve your outlook. Now let’s look into their impact on aging and brain health.
Related: The Stress Hormone: How Cortisol Crushes Mental Health
If you want to learn how to delay Alzheimer’s disease and other types of dementia, it starts with understanding how social interaction and brain health affect your life overall. Frequent social interaction is a powerful tool to maintain cognitive health and prevent dementia.
Here are three ways social interaction benefits natural aging and brain health.
Related: How to Hack Your Brain Chemicals
A fascinating international study revealed that older adults who engaged in daily conversations and group activities had a 40% lower risk of cognitive decline compared to those who had minimal social interaction.
It’s clear that meaningful human connection cannot be overstated as a critical component of aging well and enjoying a higher quality of life. Think of social interaction as a daily workout for your brain that keeps your mind flexible, sharp, and ready to live better now and for the years ahead.
A key part of staying social is continuing to learn and challenge the brain. As you age, social opportunities may decrease due to life changes, relocation, retirement, or health challenges.
This doesn’t mean you can’t be intentional with your time and effort to prevent dementia. Prioritizing socialization can help prevent isolation and protect brain health while learning to enjoy your life.
Here are a few brain-boosting social activities that can help you get started:
The long-term cognitive benefits of socializing have reciprocal effects that make it easier to continue staying social in old age. This extends to your mental, emotional, and physical well-being including:
As dementia cases continue to rise, taking proactive steps to reduce risk of dementia is essential. Making time for social connection isn’t just good for your mood—it could help protect your brain for years to come and may be helpful in preventing dementia. Start reconnecting today.
Shanmugasundaram M, & Tamilarasu A. (2023, November 23). The impact of digital technology, social media, and artificial intelligence on cognitive functions: A review. Frontiers in Cognitive Science, 2. https://doi.org/10.3389/fcogn.2023.1203077
Chen, Yi et al. “Late-life social activity and subsequent risk of dementia and mild cognitive impairment.” Alzheimer’s & dementia : the journal of the Alzheimer’s Association vol. 21,1 (2025): e14316. doi:10.1002/alz.14316
Anderer S. Dementia Cases Expected to Nearly Double in the US by 2060. JAMA. 2025;333(10):838. doi:10.1001/jama.2025.0245
Our Epidemic of Loneliness and Isolation: The US Surgeon General’s Advisory on the Healing Effects of Social Connection and Community. https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf
Crocker, K. (2023, January 12). New studies suggest social isolation is a risk factor for dementia in older adults, point to ways to reduce risk. Johns Hopkins Medicine. www.hopkinsmedicine.org/news/newsroom/news-releases/2023/01/new-studies-suggest-social-isolation-is-a-risk-factor-for-dementia-in-older-adults-point-to-ways-to-reduce-risk
Sutin AR, Stephan Y, Luchetti M, Terracciano A. Loneliness and Risk of Dementia. J Gerontol B Psychol Sci Soc Sci. 2020 Aug 13;75(7):1414-1422. doi: 10.1093/geronb/gby112. PMID: 30365023; PMCID: PMC7424267.
Park S, Kwon E, Lee H. Life Course Trajectories of Later-Life Cognitive Functions: Does Social Engagement in Old Age Matter? Int J Environ Res Public Health. 2017 Apr 7;14(4):393. doi: 10.3390/ijerph14040393. PMID: 28387725; PMCID: PMC5409594.
Murroni V, Cavalli R, Basso A, Borella E, Meneghetti C, Melendugno A, Pazzaglia F. Effectiveness of Therapeutic Gardens for People with Dementia: A Systematic Review. Int J Environ Res Public Health. 2021 Sep 12;18(18):9595. doi: 10.3390/ijerph18189595. PMID: 34574519; PMCID: PMC8469939.
Iowa State University Research. (2025). Study shows learning a second language thwarts onset of dementia. https://news.las.iastate.edu/2021/01/28/study-shows-learning-a-second-language-thwarts-onset-of-dementia/
Nicastri, CM, McFeeley, BM, Simon, S., Ledreux, A, Håkansson, K, Granholm, A-C, Mohammed, AH, & Daffner, KR. (2022, August 30). BDNF mediates improvement in cognitive performance after computerized cognitive training in healthy older adults. Alzheimer’s & Dementia: Translational Research & Clinical Interventions, 8(1), e12337. https://doi.org/10.1002/trc2.12337
Seider TR, Fieo RA, O’Shea A, Porges EC, Woods AJ, Cohen RA. Cognitively Engaging Activity Is Associated with Greater Cortical and Subcortical Volumes. Front Aging Neurosci. 2016 May 2;8:94. doi: 10.3389/fnagi.2016.00094. PMID: 27199740; PMCID: PMC4852201.
Gostick, A. (2023, August 15). Harvard research reveals the #1 key to living longer and happier. Forbes. www.forbes.com/sites/adriangostick/2023/08/15/harvard-research-reveals-the-1-key-to-living-longer-and-happier/
Wickramaratne PJ, Yangchen T, Lepow L, Patra BG, Glicksburg B, Talati A, Adekkanattu P, Ryu E, Biernacka JM, Charney A, Mann JJ, Pathak J, Olfson M, Weissman MM. Social connectedness as a determinant of mental health: A scoping review. PLoS One. 2022 Oct 13;17(10):e0275004. doi: 10.1371/journal.pone.0275004. Erratum in: PLoS One. 2024 Nov 15;19(11):e0314220. doi: 10.1371/journal.pone.0314220. PMID: 36228007; PMCID: PMC9560615.
Facebook-f X-twitter Youtube Table of Contents A massive new genetic study is challenging the way we define mental illness, and confirming that the brain is
Facebook-f X-twitter Youtube Table of Contents In the last decade, the question “What is CTE?” has been asked and searched online more than ever before.
Do you have a difficult time turning off your fretful and anxious thoughts? Do you think anti-anxiety pills are the only way to calm your racing mind, nervousness, or panic attacks? Wrong!
Benzodiazepines, the anxiety medications often prescribed, are actually harmful to brain function, according to brain SPECT imaging studies at Amen Clinics.
Is there an alternative? Decades of research show that a simple meditation practice can help soothe stress and anxiety…without any negative side effects !
In fact, meditation enhances brain function. And you don’t need to spend years training to think like a monk, you can start enjoying the soothing benefits of meditation in mere moments.
In this blog, you’ll discover the science behind meditation for stress and anxiety, how medication rewires your brain, and three easy meditations you can start today. What are you waiting for?
Decades of research show that meditation is an effective alternative to anti-anxiety pills…without any negative side effects!
Decades of scientific evidence show that meditation can help to calm anxiety and stress and enhance brain function in important ways that help you keep your chronic worrying and panic in check. Let’s look at just some of the most interesting findings.
Importantly, MBSR had far fewer side effects—only about 15% of participants experienced any, compared to nearly 79% of those taking medication. These findings suggest that MBSR can be a safe, well-tolerated, and effective alternative to medication for treating anxiety disorders.
The more compassion-based meditation someone practiced, the greater the calming effect on the brain. This suggests that meditation can help reduce emotional reactivity and anxiety, and that these brain benefits can carry over into everyday life.
However, the MBSR group had significantly greater improvements in how they felt overall, responded to stressful situations, and how they talked to themselves during stress. In short, mindfulness meditation not only helped reduce anxiety symptoms, but also made people better at handling stress and thinking more positively.
The calming effects lasted at least an hour after the session and could help protect vital organs like the brain and kidneys over time.
Related: 5 Embarrassing Symptoms of Anxiety
Anxiety isn’t just a feeling—it’s a pattern of brain activity. Brain-imaging studies with SPECT scans at Amen Clinics show that anxiety is associated with overactivity in areas, such as the basal ganglia and amygdala. These are considered the brain’s anxiety and fear centers.
Meanwhile, the prefrontal cortex, responsible for logical thinking and impulse control, struggles to keep this response in check. This imbalance fuels persistent worry, fear, and even physical symptoms like a racing heart and shallow breathing.
Meditation offers a scientifically backed way to rebalance these brain regions. Regular practice strengthens the prefrontal cortex while calming the amygdala, making it easier to manage stress and respond thoughtfully rather than react impulsively.
Research shows that even short daily meditation sessions can create lasting changes in brain function, helping to reduce anxiety at its root.
Related: 12 Alternatives to Anti-Anxiety Pills
Meditation influences brain function through several key mechanisms:
Although there are several different types of meditation practices, many share the goals of increasing mental clarity and relaxation, while reducing self-judgment and fear-based thinking.
Contrary to some common misconceptions about meditation, you don’t have to sit cross-legged on the floor (but you can) and burn incense to reap its many positive benefits.
Here are three simple meditative practices you can use to help get your nervousness, fears, and runaway thinking under control:
This meditation involves sitting comfortably and chanting the following simple sounds, “saa” “taa” “naa” “maa,” while repeating simple finger movements with your hands. Say the sound once as you touch the corresponding finger.
Here’s how it goes:
When you finish, sit quietly for 1-2 minutes. Try to hold onto your calmed mind and body throughout the day.
Here are the instructions:
As you do this meditation, don’t worry about whether you are successful in achieving a deep level of relaxation. Instead, maintain a passive attitude and permit relaxation to occur at its own pace. With practice, the relaxation response should come with little effort.
Breathing with your diaphragm (or belly) rather than your chest:
If you need to practice breathing with your diaphragm (instead of your chest) try this quick exercise:
The distress related to unchecked anxiety not only disrupts your mental health functioning, but it can lead to physical health problems too. However, by incorporating simple meditation practices such as these you can start to tame your anxious thoughts, manage your stress, and get back to doing the things you love.
The key to reaping these benefits is consistency. If you struggle to sit still for long periods, start with just five minutes a day. Use guided meditations, focus on deep breathing, or practice mindfulness while walking. Over time, these small efforts compound, leading to a healthier, less anxious brain.
By understanding how meditation positively alters your brain’s response to anxiety, you can approach your practice with greater motivation and clarity. This neurological perspective not only makes meditation more appealing but also deepens your commitment to this powerful tool for anxiety relief.
Hoge EA, Bui E, Mete M, Dutton MA, Baker AW, Simon NM. Mindfulness-Based Stress Reduction vs Escitalopram for the Treatment of Adults With Anxiety Disorders: A Randomized Clinical Trial. JAMA Psychiatry. 2023;80(1):13–21. doi:10.1001/jamapsychiatry.2022.3679
Leung, Mei-Kei et al. “Meditation-induced neuroplastic changes in amygdala activity during negative affective processing.” Social neuroscience vol. 13,3 (2018): 277-288. doi:10.1080/17470919.2017.1311939
Hoge, Elizabeth A et al. “Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: effects on anxiety and stress reactivity.” The Journal of clinical psychiatry vol. 74,8 (2013): 786-92. doi:10.4088/JCP.12m08083
Tang, Yi-Yuan et al. “Short-term meditation training improves attention and self-regulation.” Proceedings of the National Academy of Sciences of the United States of America vol. 104,43 (2007): 17152-6. doi:10.1073/pnas.0707678104
Durocher J, et al. Single Session Mindfulness Meditation Reduces Aortic Pulsatile Load and Anxiety in Mild to Moderately Anxious Adults. Board # / Pub #: A129 714.19. https://plan.core-apps.com/eb2018/abstract/8bf13c01-6090-4bc8-827f-779d9e1991a4
De Filippi, Eleonora et al. “Meditation-induced effects on whole-brain structural and effective connectivity.” Brain structure & function vol. 227,6 (2022): 2087-2102. doi:10.1007/s00429-022-02496-9
Facebook-f X-twitter Youtube Table of Contents A massive new genetic study is challenging the way we define mental illness, and confirming that the brain is
Facebook-f X-twitter Youtube Table of Contents In the last decade, the question “What is CTE?” has been asked and searched online more than ever before.
Did you know that having good relationships can help you be healthier and happier—and even live longer? It’s true! In addition to how great it feels to be in a positive, warm, and satisfying relationship with another person, it’s actually helpful to your brain and body as you age.
Conversely, people who are in unhealthy relationships filled with conflict and stress can become more vulnerable to sickness and an earlier death.
Related: 25 Worst Reasons to Get Married
Couples who are having trouble but want to stay together must be willing to examine their relationship problems together. If you’ve got issues, there are a number of things you and your significant other can learn to do to relate better to each other.
At the same time, there are notably destructive things people do—and sometimes without much awareness—that can lead to relationship problems.
Having a positive, warm, and satisfying relationship helps your brain and body stay healthier as you age; however, being in a relationship filled with stress and conflict can make you more vulnerable to sickness and an earlier death.
Here are eight of the most common ways people ruin a relationship. Do any of them sound familiar to you?
Here are eight common relationship problems—things NOT to do—that sabotage marriages along with eight solutions for strengthening healthy relationships:
Ruin It: You blame your spouse/partner for all the problems in your relationship. By doing this, you fail to take ownership of your behavior and role in conflicts. Remember, it takes two to tango.
Fix It: Responsibility is your ability to respond to whatever situation you are in. Taking responsibility for your own words and actions empowers you to identify your contribution to the issues and take steps to change your behavior.
Ruin It: You are insensitive toward your significant other. When you are dismissive of how your partner feels, it sends the message that you really don’t care about anyone but yourself, except to the extent that what he or she needs/feels/etc. doesn’t inconvenience you.
Fix It: Empathy is something you can learn to develop and can enable you to have closer relationships with others. Get outside of yourself by imagining what it’s like to “walk in someone else’s shoes” and start treating others the way in which you want to be treated. Practice will make progress!
Ruin It: You lack good communication skills and tend to jump to conclusions, always must be right, or use put-downs rather than engage in meaningful conversation with your partner. When this is the case, it’s no wonder every conversation ends in a stalemate!
Fix It: Listen when your spouse is talking, instead thinking about your response before he/she has finished. Pay attention to what they are actually saying and reflect it back to them. Saying something as simple as, “I heard you say [……]—Is that what you meant?” can convey that what they have to say is important to you and their needs matter.
Press Play to Learn More About Hearing and the Brain
In a must-see episode of the Change Your Brain Every Day podcast, Charles Duhigg, author of Supercommunicators, joins Dr. Daniel Amen and Tana Amen to discuss how to become a better communicator to enhance your relationships at home and at work.
Click below to tune in.
Episode: The Power of Communication
Ruin It: You don’t say what you mean and let others run over you. For example, saying “yes” when you really want to say “no” is a set up for resentment and diminishes your sense of personal power.
When you acquiesce to your significant other in order to avoid conflict or because their anger makes you uncomfortable, you are teaching them how to treat—and control—you. This can lead to marital conflict.
Fix It: Assertiveness, in an appropriate way, is about being firm but kind. It isn’t about being aggressive. When you say what you mean and stick up for yourself, it garners greater respect and demonstrates better relationship balance.
Ruin It: You have a busy life, and your spouse is not a priority. You tend to focus more on your kids, job, friends, chores, emails, etc. much more so than your partner. This sends the message that they really don’t matter that much to you.
In turn, they are likely to reciprocate the behavior to make up for the lack of connection—or possibly turn elsewhere to get their needs met.
Fix It: Time—actual physical time—spent together is necessary for any successful relationship. There’s no getting around this. Making an effort to have focused one-on-one time without distractions is imperative for maintaining a healthy connection to one another.
Ruin It: You let your automatic negative thoughts (ANTs) have their way in your brain. We have thousands of thoughts every day, some positive and some negative, and not all of them are based on reality. Sometimes your thoughts tell you lies about your significant other, but you believe them anyway.
Fix It: Inquiring about the ANTs that are causing you distress—rather than accepting them at face value—can help you do some reality testing on them. For example, if one of your ANTs is that your spouse never listens to you, ask yourself if that is 100% true.
Really think about it and write down the times they actually did listen. Don’t forget, ANTs can lie and cause you unnecessary suffering.
Ruin It: You pay more attention to what you don’t like about your partner, than what you do like. Perhaps you are critical and make them feel miserable when you don’t get your way. This type of behavior is relationship doom, not to mention it can adversely affect your partner’s self-esteem and sense of value.
Fix It: Noticing more of what you like about your loved one and their behavior, rather than what you don’t like, is called positive reinforcement and is likely to encourage more of the things you do like.
Relationships with at least five positive interactions for every one negative interaction are likely to be happier over time, according to relationship experts at the Gottman Institute.
Ruin It: You stubbornly cling to grudges and hurts—even small incidental ones. You refuse to forgive your mate despite honest apologies. Did you know that holding onto transgressions in this way elevates your stress hormones, which in turn can adversely impact your mood, immune system, and overall health?
Fix It: Grace is a universal form of forgiveness. By forgiving your spouse, you aren’t letting them off the hook or condoning their bad behavior. Instead, it is about creating some peace inside of yourself despite the painful thing that happened.
Although you likely wish that whatever it was had not happened, you cannot change the past. Through the process of forgiveness, you can release that incident’s control over you and how you feel.
R-E-L-A-T-I-N-G
Together, the eight solutions provided above are part of an easy-to-remember acronym: RELATING.
Related: 8 Brain-Based Habits to Elevate Your Relationships
By following the recommendations for each item, you can learn to connect, communicate, appreciate, and love your partner better. By practicing these important tools, it’s possible for you and your spouse or significant other to avoid ruining what might otherwise be a meaningful relationship.
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