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
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.
Wieczorek K, et al. Reproductive Hormones and Female Mental Wellbeing
Women September 2023. 3(3):432-444
Pfeifer J and Allen N. Puberty initiates cascading relationships between neurodevelopmental, social, and internalizing processes across adolescence. Biol Psychiatry. 2020 Sep 9;89(2):99–108.
Rudolph K, et al. Long-term consequences of pubertal timing for youth depression: Identifying personal and contextual pathways of risk. Dev Psychopathol. 2014 Nov;26(4 Pt 2):1423-44.
Gudipally P, et al. Premenstrual Syndrome. Stat Pearls. Last Update: July 17, 2023.
American Psychological Association (APA) website
The Menstrual Cycle and Mental Health, December 20, 2023
https://www.psychiatry.org/news-room/apa-blogs/the-menstrual-cycle-and-mental-health-concerns
Accessed March 30, 2025
Kamboj N, et al. Women infertility and common mental disorders: A cross-sectional study from North India. PLoS One. 2023 Jan 5;18(1)
Sharma A, et al. Psychological Problems Related to Infertility. Cureus. 2022 Oct 15;14(10)
Abdelhafez M, et al. Psychiatric illness and pregnancy: A literature review. Heliyon. 2023 Oct 20;9(11)
APA Website
Providing Recommendations on Maternal Mental Health Care
https://www.apaservices.org/advocacy/news/maternal-mental-health
Accessed March 30, 2025
Humphreys, J. et al. Perinatal psychiatry: a new specialty or everyone’s business? Maternal Mental Health Collection. Cambridge University Press: 02 January 2018
Hu, LY, et al. Risk of Psychiatric Disorders Following Symptomatic Menopausal Transition. Medicine (Baltimore). 2016 Feb 12;95(6)
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.
Marsha was 36 when she experienced her first panic attack. It hit unexpectedly in her familiar neighborhood grocery store. Right there in one of the aisles, her heart started racing, she had trouble catching her breath, and it felt like the world was closing in on her.
She abandoned her shopping cart and raced outside to her car, where she sobbed for over an hour. Over time, the anxiety and panic attacks became more debilitating, and Marsha eventually gave up her job as a critical care nurse and basically stopped going outside her house.
She tried going to a mental health counselor, but talk therapy didn’t help.
Marsha refused to take any form of anti-anxiety medication because she had seen how her mother, who had also suffered from panic attacks, had become addicted to Valium. Marsha thought the drugs had changed her mother’s personality and made her mean.
She also believed she should be able to “tough it out” and handle her anxiety issues on her own. The fact that she wasn’t able to fix the problem on her own made her feel like a failure.
Marsha’s husband thought there had to be better solutions for anxiety treatment for his wife. He suggested she visit Amen Clinics for a comprehensive evaluation, including brain SPECT imaging. What they saw on her brain scans changed everything for Marsha.
Her brain scan indicated increased activity in the right side of her basal ganglia, an area involved in setting the body’s anxiety level. Marsha’s setting was too high, making her feel anxious for no apparent reason.
When Marsha saw her brain scan, she realized that her problem was biological, not psychological. This revelation made her more willing to try a variety of anxiety treatments, including medication.
Her targeted anxiety interventions included:
After two months on a personalized treatment program tailored to her unique brain, Marsha was feeling good enough to leave the house and return to work. Eventually, she gained control over her anxiety disorder and panic disorder and was able to go off the medication.
A brain scan helped Marsha get her life back. What can it do for you? In this blog, you’ll discover the brain imaging benefits for anxiety treatment, including how it might help you with your anxiety.
Press Play to See What Anxiety Looks Like in the Brain
In this video, social media influencer Taylor Arco talks about seeing her brain SPECT scan and the impact it had on how she views her anxiety.
Click below to tune in.
Anxiety is often misunderstood as simply a reaction to stress or negative thoughts, but the reality is far more complex.
Brain imaging has shown that anxiety is not just an emotional state—it has a biological foundation that varies from person to person. Understanding this deeper level is essential for effective treatment.
SPECT is a functional brain-imaging technology that measures blood flow and activity in the brain. A brain scan can uncover which specific areas of the brain are overactive or underactive, providing valuable insight into what’s fueling anxiety.
Here are a few common patterns, based on scientific research as well as over 250,000 SPECT scans performed at Amen Clinics:
Traditional approaches to treating anxiety often take a one-size-fits-all approach, assuming all anxiety disorders are the same. However, the different brain patterns associated with anxiety suggest that what works for one person may not work for another.
Brain imaging can help tailor treatments by:
For Marsha, seeing her SPECT brain scan convinced her that her condition wasn’t something that she should be able to control on her own. It made her realize that taking medication might be necessary on a temporary basis.
For many people who seek treatment at Amen Clinics, seeing their SPECT scans validates their feelings.
Most people assume that people with anxiety experience the same signs and symptoms. This isn’t true.
The brain-imaging studies at Amen Clinics reveal that anxiety is not a single or simple disorder. In fact, there are seven different brain patterns associated with the condition, and each one requires a targeted treatment program.
The seven types of anxiety disorders are:
Type 1: Pure Anxiety
Type 2: Pure Depression
Type 3: Mixed Anxiety/Depression
Type 4: Over-focused Anxiety/Depression
Type 5: Temporal Lobe Anxiety/Depression
Type 6: Cyclic Anxiety/Depression
Type 7: Unfocused Anxiety/Depression
Related: Getting to Know the 7 Types of Anxiety and Depression (ebook)
Many people with anxiety feel like their condition is a sign of weakness, a personal failure, or a lack of willpower. This can prevent you from seeking help, which compounds the problem.
When you realize that anxiety disorders aren’t your fault, it’s much easier to seek the help you need. You stop feeling ashamed and start feeling empowered to do something about it.
Some family members may have a hard time understanding your struggles with anxiety or panic attacks. They may think you aren’t trying hard enough to get over it.
Seeing your brain scan can help them realize that your condition is biological in nature. This typically leads to family members being more encouraging and supportive in your healing journey.
Anxiety can be caused by many things, such as genetic vulnerabilities, neurochemical imbalances, hormonal issues, adverse childhood experiences, post-traumatic stress disorder (PTSD), head injuries, certain medications, and more.
Brain scans can offer clues about anxiety causes. This provides psychiatrists with valuable information that allows them to ask better questions to help get to the root causes of anxiety. By understanding underlying causes, mental health professionals are better equipped to develop more effective treatments for anxiety.
Related: The Long-Term Impact of Adverse Childhood Experiences
When people see their own brain scan compared with a healthy brain scan, it can prompt them to develop something the experts at Amen Clinics call “brain envy.” Wanting a better brain makes you more inclined to follow an anxiety treatment plan.
It also encourages you to make simple yet powerful lifestyle changes that optimize brain function. With better brain function comes better anxiety management.
Brain imaging at Amen Clinics has shown that some anti-anxiety pills are damaging to overall brain function. For example, on SPECT scans, people taking benzodiazepines typically have reduced overall brain activity.
Research shows that decreased brain activity is associated with memory loss and an increased risk for Alzheimer’s disease. Finding treatments that don’t impair brain function is critical for better health.
Many people with anxiety disorders have a co-existing disorder. Common co-occurring disorders include ADHD, depression, eating disorders, substance use disorders, and chronic pain.
For example, among the tens of thousands of patients seen at Amen Clinics, anxiety and depression occur together 75% of the time.
SPECT scans offer important information that helps you see if you may have depression or other mental health conditions in addition to anxiety. Understanding if there are co-occurring disorders helps mental health professionals find solutions that address all underlying issues for better anxiety control.
When it comes to treatment in the field of psychiatry, health care providers basically throw darts in the dark at conditions. Brain imaging offers objective data for more targeted and effective solutions.
Treatment for anxiety disorders can include a wide range of interventions, including medications and nutritional supplements, different types of psychotherapy such as cognitive behavioral therapy (CBT), killing the ANTs, and more.
Looking at your own before-and-after SPECT scans offers an ideal opportunity to see how well your treatment is working. Seeing improvement in your brain function provides motivation to stick with your anxiety treatment program.
In addition, brain imaging lets your mental health professional know if treatment adjustments could enhance your progress.
Seeing the brain scans of other patients who have overcome anxiety and regained their life can be very powerful. Witnessing another person’s successful healing journey can give you hope that you can overcome anxiety.
When viewed through the lens of brain imaging, it’s easier to understand why some anxiety treatments work while others fail. By identifying the exact brain mechanisms at play, you can pursue interventions that are truly effective rather than relying on trial and error.
Brain scans provide a window into what’s happening beneath the surface, offering hope and clarity to those struggling with chronic anxiety.
Macpherson T, et al. Role of basal ganglia neurocircuitry in the pathology of psychiatric disorders. Psychiatry and Clinical Neurosciences, Volume73, Issue 6, 2019, Pages 289-301. https://doi.org/10.1111/pcn.12830
Hu, Ping et al. “New Insights into the Pivotal Role of the Amygdala in Inflammation-Related Depression and Anxiety Disorder.” International journal of molecular sciences vol. 23,19 11076. 21 Sep. 2022, doi:10.3390/ijms231911076
Kenwood, M.M., Kalin, N.H. & Barbas, H. The prefrontal cortex, pathological anxiety, and anxiety disorders. Neuropsychopharmacol. 47, 260–275 (2022). https://doi.org/10.1038/s41386-021-01109-z
“Link between Alzheimer’s disease and benzodiazepines suspected.” Nursing older people vol. 26,10 (2014): 13. doi:10.7748/nop.26.10.13.s15
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.
Hormones can feel like an invisible hand guiding a woman’s emotional world—sometimes gently, sometimes like a storm. From puberty to menopause, the ebb and flow of hormones shape not only physical health but also mental well-being.
For many women, the most intense hormonal shifts—like those before a period, during pregnancy or postpartum, and throughout perimenopause—can trigger or intensify mental health issues. Yet too often, these connections are misunderstood, overlooked, or dismissed.
Understanding how reproductive hormones impact the brain is a critical step in empowering women to take charge of their mental health.
“Hormonal fluctuations have a huge impact on a woman’s mental health, not only during pregnancy, but throughout her life,” Neha Kansara, MD, a double board-certified psychiatrist with a specialty in perinatal psychiatry at Amen Clinics in Irving, Texas.
Here’s a closer look at women’s major reproductive events and mental health, plus tips from Dr. Kansara on how to support hormonal balance and general well-being throughout your lifetime.
An estimated 1 in 5 perinatal women are impacted by mental health disorders, including mood disorders, anxiety disorders, trauma-related disorders, obsessive-compulsive disorder, postpartum psychosis, and substance use disorders.
Reproductive mental health simply refers to well-being or mental health challenges associated with the female reproductive system.
Indeed, a recent 2023 review of published studies found that hormonal changes affect the severity of symptoms in several mental health conditions, including depression, premenstrual dysphoric disorder (PMDD), PTSD, bipolar disorder, and schizophrenia.
Here are the reproductive stages and what science has discovered about how they impact mental health from puberty to menopause.
Hormonal surges start early in life, especially for girls. Researchers report that an increase in sex hormones during puberty may contribute to what makes girls more susceptible to mood and anxiety problems, although other factors can play a role too.
When hormones surge at a younger age and cause early puberty, a girl is at an even greater risk of anxiety, depression, low self-esteem, eating disorders, substance use problems and body dysmorphia, research indicates.
At the onset of menstruation, a young woman begins to experience a complex interaction of hormones—luteinizing hormone, follicle-stimulating hormone, estrogen, and progesterone. The monthly fluctuation of these hormones can powerfully impact how a woman thinks and feels.
Studies show that between 80 to 90% of women report experience premenstrual syndrome (PMS) symptoms. PMS usually occurs the week or two before a woman has her period.
It can cause physical symptoms such as:
Some women experience premenstrual dysphoric disorder (PMDD) a more severe form of PMS that can disrupt daily life.
Related: What Is Premenstrual Dysphoric Disorder (PMDD)?
Women with mental health conditions are a greater risk of experiencing PMS and PMDD. Research shows that PMS can make symptoms of existing mental health conditions worse.
For instance, symptoms of major depressive disorder or an anxiety disorder are often exacerbated with PMS. The emotional effects of PMS can also increase the risk of suicide in hormone-sensitive females.
The American Psychological Association (APA) reports that research has shown approximately 60% of women with depression or bipolar disorder report mood changes related to their menstrual cycle. And women with schizophrenia report worsening psychotic symptoms, such as hallucinations, prior to menstruating.
On the other hand, certain mental health conditions—such as eating disorders, bipolar disorder, and sometimes depression—can cause irregular menstruation.
The cause of PMS is not clear. But since the symptoms occur with the fluctuations of the menstrual cycle, it is believed that hormonal imbalances like estrogen dominance and low levels of progesterone may be a contributing factor.
Low serotonin levels may also play a role in PMS symptoms.
Infertility in women is a disorder of the female reproductive system, characterized by failure to achieve pregnancy after one year or more of regular, unprotected sexual intercourse.
The reality of infertility and the stress of fertility treatments can both be detrimental to a woman’s mental well-being.
A 2023 study titled “Women Infertility and Common Mental Disorders” involving 500 women (half infertile, half fertile) found that most of the infertile women had higher levels of stress, anxiety, and depression.
Part of the stress stems from women tending to feel responsible for infertility and carrying a heavier burden while undergoing fertility treatments, research has found.
In addition, infertility hormonal treatments can cause a host of symptoms, including sleep disturbances, disruptions in sex drive, hot flashes, depressed mood, or anxiety. Infertility stress management is critical for women undergoing treatment, according to Dr. Kansara.
The window between trying to conceive (TTC) through pregnancy to postpartum is one of the most hormonally active times in a woman’s life. Consequently, it’s also a period of higher risk of mental health issues. Indeed, a 2023 review study concluded that pregnancy-related mental disorders are frequent.
Related: When Motherhood Brings Anxiety, Depression, and Stress
In fact, there’s a field of expertise called perinatal psychiatry, geared to maternal mental health support. “Women are at higher risk of experiencing perinatal mood and anxiety conditions during this period, which can be a 2- to 5-year window,” explains Dr. Kansara.
The perinatal period is one of the most challenging times for a woman’s mental health. An estimated 1 in 5 perinatal women are impacted by mental health disorders, including:
Depression and anxiety are the most widely recognized mental health conditions experienced during pregnancy. Additionally, women with histories of mental health problems who stop taking psychotropic drugs—antidepressants, anti-anxiety medications, stimulants, antipsychotics, and mood stabilizers—during pregnancy, are at particularly high risk of recurrence.
It’s vital for women who are trying to conceive and pregnant women with existing mental health disorders to consult a perinatal mental health professional about a plan regarding psychiatric medication.
Mental health issues can also be associated with pregnancy-related issues such as physiological disorders, miscarriages, abortions, broken homes, relationship problems between the couple, unhealthy work-life balance, undue stress, and other issues. Alarmingly, suicide from untreated mental illness is the leading indirect cause of maternal mortality.
The dramatic hormonal changes after giving birth can make coping with postpartum emotions challenging for most women, according to Dr. Kansara.
Postpartum depression (also called perinatal depression) is a serious but treatable medical illness that may develop before the baby is born or just after giving birth.
It involves feelings of extremes sadness, despair, indifference, and/or anxiety. It also affects energy, sleep, and appetite. This condition carries risks for both mother and child.
Without treatment, postpartum depression can last for months or even years. The good news is that there’s a lot of postpartum depression help available. It’s wise for women to talk to their OB/GYN early as possible about postpartum mental health tips and postpartum anxiety solutions.
Press Play to Learn More About Postpartum Mental Health Issues
In this video, Dr. Neha Kansara shares what brain scans revealed about a patient who was struggling with postpartum anxiety, depression, and panic attacks.
Click below to watch.
The menopausal transition occurs over months or years during which reproductive hormone levels—estrogen and progesterone—naturally fluctuate and then drop. Eventually, the ovaries cease releasing eggs.
Menopause can also occur if a woman’s ovaries are surgically removed or damaged by certain illnesses or treatments.
Perimenopause refers to the period of time when a woman notices the first signs and symptoms of menopause, usually months or years before a woman’s last menstrual period. Once a woman goes 12 consecutive months without menstruation, she’s in menopause. From that moment on, she’s considered postmenopausal.
The hormonal shifts during the menopausal transition impact the brain. In particular, it influences the following brain regions:
These areas of the brain are involved with sleep regulation, learning, memory, and temperature regulation.
“A lot of executive and cognitive dysfunction start occurring during perimenopause,” says Dr. Kansara. This is likely why women experience menopause symptoms such as increased worry, attention problems, poor sleep, mental fog, memory lapses, and hot flashes.
Research has found that estrogen fluctuations can also affect serotonin and GABA levels in the brain, making women more vulnerable to anxiety and depression, as well as sleep disorders and bipolar disorder.
A woman’s feelings about fertility, aging, and where she fits into society, as well as other social/environmental issues, also factor into mental health during the menopausal transition.
Adopting a healthy lifestyle is one of the best things you can do to support mental wellness during times of increased hormonal fluctuation, as well as protect against hormonal imbalances.
Here are three top tips for hormonal balance from Dr. Kansara:
Keep your diet as clean as possible. Choose whole foods (lean meats, fruits, vegetables, healthy fats, lean poultry/meats, fatty fish, whole grains, and fermented foods). Avoid processed foods, artificial sweeteners, refined carbohydrates, and sugary treats, which are inflammatory and can cause hormonal issues.
Diet also includes proper hydration. Divide your body weight by two and drink that number of ounces. Hydration is critically important for hormonal balance and healthy brain function.
Women need more sleep than men, so make sure you get enough quality sleep. Your hormones need rest. Dr. Kansara recommends that women over the age of 35 take a quick 20-to-40-minute power nap to reboot the system, just like we reboot a computer if it has updates.
Most women in their early teens and 20s need to focus on lean muscle building and maintaining that practice. When you hit your 40s and 50s and the body starts to lose muscle, you’ll be more likely to retain it.
Do a combination of activities four to five days a week. Include cardio with some mild to moderate strength training, along with yoga and meditation.
Whatever stage of hormonal fluctuations you experience—whether it’s monthly with PMS or PMDD, infertility, perinatal, perimenopause, or menopause—be sure to protect your mental health.
According to Dr. Kansara, there’s no reason to suffer needlessly. She recommends reaching out to a mental health professional, perinatal psychiatrist, or OB/GYN. There are many types of therapy, lifestyle changes, nutritional supplements, and medications (when necessary) that can help you feel better.
Wieczorek K, et al. Reproductive Hormones and Female Mental Wellbeing
Women September 2023. 3(3):432-444
Pfeifer J and Allen N. Puberty initiates cascading relationships between neurodevelopmental, social, and internalizing processes across adolescence. Biol Psychiatry. 2020 Sep 9;89(2):99–108.
Rudolph K, et al. Long-term consequences of pubertal timing for youth depression: Identifying personal and contextual pathways of risk. Dev Psychopathol. 2014 Nov;26(4 Pt 2):1423-44.
Gudipally P, et al. Premenstrual Syndrome. Stat Pearls. Last Update: July 17, 2023.
American Psychological Association (APA) website
The Menstrual Cycle and Mental Health, December 20, 2023
https://www.psychiatry.org/news-room/apa-blogs/the-menstrual-cycle-and-mental-health-concerns
Accessed March 30, 2025
Kamboj N, et al. Women infertility and common mental disorders: A cross-sectional study from North India. PLoS One. 2023 Jan 5;18(1)
Sharma A, et al. Psychological Problems Related to Infertility. Cureus. 2022 Oct 15;14(10)
Abdelhafez M, et al. Psychiatric illness and pregnancy: A literature review. Heliyon. 2023 Oct 20;9(11)
APA Website
Providing Recommendations on Maternal Mental Health Care
https://www.apaservices.org/advocacy/news/maternal-mental-health
Accessed March 30, 2025
Humphreys, J. et al. Perinatal psychiatry: a new specialty or everyone’s business? Maternal Mental Health Collection. Cambridge University Press: 02 January 2018
Hu, LY, et al. Risk of Psychiatric Disorders Following Symptomatic Menopausal Transition. Medicine (Baltimore). 2016 Feb 12;95(6)
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.
What’s your usual routine when you wake up in the morning? Do you grab your phone and start scrolling through social media? Hit the snooze button a few times? Rush out the door without breakfast—or consume loads of caffeine and sugar just to get moving?
Morning habits set the tone for the entire day. If you’re frazzled, stressed, or not properly nourishing your body, your physical and mental health suffers. On the other hand, taking steps toward better brain health can set the stage for a more successful day—and life.
This blog will outline an easy, research-backed morning routine that enhances brain health and creates a positive start in your daily schedule. In just five steps and five minutes, you’ll reap the benefits of improved mood, focus, and mental clarity all day long.
Brain-boosting morning habits will optimize your cognitive performance over the long term. The power of neuroplasticity ensures that even small habits can rewire your brain over time—and these small changes add up.
We already know that simple habits can change your life. And science shows that performing simple, intentional practices in the morning are especially beneficial.
Related: 23 Simple Habits to Change Your Life
A study published in 2022 cited research that early-morning behaviors can develop, over time, into helpful habits that improve health and quality of life. In addition, the emotions you feel early in the morning can influence your mood throughout the remainder of the day.
Conversely, unhealthy morning habits, like immediately checking your phone, can create unnecessary stress before you even get out of bed. The Digital Wellness Institute notes several dangers of tech use first thing in the morning, including:
Related: Do You Need a Dopamine Detox?
Other common habits also drain your brainpower first thing in the morning. These include skipping hydration or a nutritious breakfast, overconsuming caffeine (rather than allowing yourself to wake up naturally), and not taking time to plan for a positive day ahead.
Starting your day mindfully means enjoying a slower, more intentional morning routine. In just a few minutes, you can envision what you’d like to achieve, balance your mood, reduce stress, and create the conditions for enhanced mental clarity and cognitive function.
Moreover, brain-boosting morning habits will optimize your cognitive performance over the long term. The power of neuroplasticity ensures that even small habits can rewire your brain over time—and these small changes add up.
Wondering how to improve brain function in 5 minutes? Try this simple 5-step morning routine to boost focus and memory:
One of the best morning habits for mental clarity centers on hydration. Because you’re not taking in fluids as you sleep, it’s important to drink a glass of water upon awakening. For extra flavor and a vitamin C boost, add a squeeze of lemon juice. Or try adding a pinch of cayenne pepper to promote blood flow to the brain.
Hydration is crucial for the brain, which is made up of about 80% water. Even mild dehydration can lead to negative effects, such as lack of focus, low mood, irritability, anxiety, memory loss, and reduced brain volume.
Deep breathing helps activate the parasympathetic nervous system, which is instrumental in lowering stress levels. A 2021 study found that just a single session of deep, slow breathing significantly reduced participants’ anxiety and physiological stress.
Box breathing (inhaling, holding, breathing out, and holding for a count of 4 seconds each) can help lower cortisol levels and enhance focus. Or try deep diaphragmatic breathing, also called belly breathing. To promote relaxation, aim for a longer exhale (6-8 seconds) and a shorter inhale (3-4 seconds).
Press Play to Learn More About Diaphragmatic Breathing
In this video, psychiatrist Dr. Daniel Amen teaches actress/model Nikki Leigh how to do diaphragmatic breathing to help overcome anxiety.
Click below to tune in.
A full workout is great to jump-start your day, but don’t let lack of time stop you from getting moving in the morning. One study showed that even 60 seconds of intense physical activity can offer health benefits that accumulate with practice.
Start with 30-60 seconds of jumping jacks, stretching, or yoga to increase blood flow to the brain. Studies have shown a link between exercise and an increase in brain-derived neurotrophic factor (BDNF), which improves cognition and reduces depression and anxiety.
A study published in Frontiers in Psychology linked gratitude with brain activity in the anterior cingulate cortex and medial prefrontal cortex. These brain regions are associated with judgment and emotional regulation.
Another study, published in 2020, found that gratitude, more than self-kindness, improved mental well-being for those with symptoms of depression and anxiety. Furthermore, the practice was found to have sustained positive effects: Participants enjoyed “a lasting appreciative perspective on life” at a six-month follow-up.
The brain can be more suggestible as it transitions from sleep to awake, so the morning is a great time to confirm what kind of day you intend to have.
You might want to clarify your #1 priority for the day, which engages your brain’s prefrontal cortex (the decision-making center). You may pick a single word that corresponds with how your day will proceed. Or you can express how you want to feel throughout the day or when it’s over.
Trying to make any new habit stick can feel like an uphill battle. But there’s a significant benefit to putting all five of these steps together into one quick morning routine for a sharper mind. It’s called habit stacking.
You may have heard the statement, “Neurons that fire together wire together.” Habit stacking—combining multiple habits into one routine so that your brain normalizes doing them together—works because of this principle.
MIT scientists confirmed in a 2018 study that neurons in the brain’s basal ganglia play a major role in grouping behaviors together in order to create a habit.
With this simple daily routine for better brain health, you’ll enjoy improved focus, more productivity, and reduced levels of stress and anxiety throughout your day. Over time, you’ll even lower your risk for cognitive decline and mental health symptoms.
Start by changing your mornings. The optimal morning routine will enhance your days—and changing your days will change your life.
Oh KT, Ko J, Shin J, Ko M. Using Wake-Up Tasks for Morning Behavior Change: Development and Usability Study. JMIR Form Res. 2022 Sep 21;6(9):e39497. doi: 10.2196/39497. Erratum in: JMIR Form Res. 2022 Oct 3;6(10):e42926. doi: 10.2196/42926. PMID: 36129742; PMCID: PMC9529170.
Digital Wellness Institute, Why you shouldn’t reach for your smartphone first thing in the morning, by Tyler Rice, June 16, 2023. https://www.digitalwellnessinstitute.com/blog/why-you-shouldnt-reach-for-your-smartphone-first-thing-in-the-morning
Magnon, V., Dutheil, F. & Vallet, G.T. Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults. Sci Rep 11, 19267 (2021). https://doi.org/10.1038/s41598-021-98736-9
Sleiman SF, Henry J, Al-Haddad R, El Hayek L, Abou Haidar E, Stringer T, Ulja D, Karuppagounder SS, Holson EB, Ratan RR, Ninan I, Chao MV. Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate. Elife. 2016 Jun 2;5:e15092. doi: 10.7554/eLife.15092. PMID: 27253067; PMCID: PMC4915811.
Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment. Jenna B. Gillen, Brian J. Martin, Martin J. MacInnis, Lauren E. Skelly, Mark A. Tarnopolsky, Martin J. Gibala. Published: April 26, 2016. https://doi.org/10.1371/journal.pone.0154075
Fox GR, Kaplan J, Damasio H, Damasio A. Neural correlates of gratitude. Front Psychol. 2015 Sep 30;6:1491. doi: 10.3389/fpsyg.2015.01491. PMID: 26483740; PMCID: PMC4588123.
Bohlmeijer, E.T., Kraiss, J.T., Watkins, P. et al. Promoting Gratitude as a Resource for Sustainable Mental Health: Results of a 3-Armed Randomized Controlled Trial up to 6 Months Follow-up. J Happiness Stud 22, 1011–1032 (2021). https://doi.org/10.1007/s10902-020-00261-5
MIT News, Distinctive brain pattern helps habits form, by Anne Trafton, MIT News Office, February 8, 2018. https://news.mit.edu/2018/distinctive-brain-pattern-helps-habits-form-0208
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.
If you’re struggling with focus or feeling more impulsive and restless, it can seem like these symptoms are coming out of the blue. Even if you never had ADHD as a child, you can still experience ADHD symptoms as an adult. But most people aren’t aware of a common hidden issue that can lead to the development of attention problems in adulthood.
What’s the underlying issue? For some people, it’s head trauma. People who have experienced a traumatic brain injury (TBI)—even a mild head injury—are at a significantly higher risk of developing focus and attention problems.
In fact, a 2020 study found that people with a history of TBI are more than twice as likely to develop ADHD symptoms compared to those without head trauma.
Research has found that people with a history of TBI are more than twice as likely to develop ADHD symptoms compared to those without head trauma.
In this blog, you’ll gain insights into post-concussion ADHD symptoms, common signs that ADHD symptoms may be from a past head injury, and brain-based strategies to improve focus and attention.
Head injuries, including mild traumatic brain injuries (mTBI) that don’t cause a concussion and don’t make you lose consciousness, can lead to the onset of attention deficit hyperactivity disorder symptoms. (ADHD was formerly more commonly known as attention deficit disorder (ADD). Today, people often use the terms interchangeably.)
Research shows that people who suffer concussions have significantly higher rates of inattention and impulsivity compared to those with no head trauma.
Unlike childhood ADHD, a neurodevelopmental condition that is present from an early age, ADHD after traumatic brain injury develops later in life as a direct result of brain damage. This distinction is crucial because treatment approaches for TBI-induced attention problems may differ from those for traditional ADHD.
If you’ve experienced head trauma in the past, you may be wondering: Does head trauma lead to attention problems? The answer is yes.
The link between brain injuries and ADHD symptoms is well-documented. Research shows that even mild head injuries can damage areas in the prefrontal cortex of the brain responsible for executive functions like attention, concentration, impulse control, and organization—leading to ADHD-like symptoms in adults.
Here are some examples of ADHD symptoms that may develop after a concussion or TBI:
A 2023 study published in Journal of Neurotrauma found that people with a history of concussions were significantly more likely to experience these executive function impairments later in life, reinforcing the connection between head trauma and ADHD symptoms.
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In this video, social media entrepreneur reveals that he thought he had ADHD until he got a brain SPECT scan at Amen Clinics. Find out about his real diagnosis.
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One of the biggest challenges in addressing ADHD after traumatic brain injury is that many adults don’t connect their symptoms to a past injury. You may not think that falling off your bike, hitting your head on the steering wheel in a car accident, or repeatedly hitting soccer balls with your head could have lasting consequences. But they can.
Without knowing what to ask or share, it can be difficult for your doctor to see the connection at first. A concussion from years ago may seem unrelated to any current concentration issues, leading to misdiagnosis.
Traditional ADHD diagnostic methods rely on behavioral questionnaires. Most psychiatrists never look at the brain when making a diagnosis. This means that TBI-related ADHD symptoms are often mistaken for lifelong ADHD, anxiety, or even depression.
Another major distinction is that stimulant medications, commonly used to treat ADHD, don’t always work for those with TBI-induced attention problems. Since brain injuries affect blood flow and brain connectivity differently, treatments need to be tailored to the individual.
Related: 9 Frequently Asked Questions About ADD/ADHD
If you’re wondering if ADHD symptoms may be related to past head trauma, here are some key questions to consider:
Brain imaging, particularly SPECT scans, can be a valuable tool in differentiating traditional ADHD from brain injury-related attention problems. Unlike standard brain scans, SPECT imaging shows blood flow and activity levels in different brain regions, revealing hidden injuries that could be causing ADHD-like symptoms.
If you suspect that your focus issues stem from a past head injury, working with a brain specialist who understands the link between brain injuries and ADHD is critical for getting the right diagnosis.
Ignoring ADHD symptoms caused by head trauma can have serious consequences. Studies show that untreated post-concussion ADD is linked to:
While the effects of head trauma can be frustrating, there are ways to support brain health and restore your focus.
Implementing these strategies can help you mitigate mild head injury and focus issues. You can even use some of these to treat head trauma and ADHD symptoms in the long run.
Related: Neurofeedback: Natural ADD Treatment with Outstanding Results
If you suspect your ADHD symptoms are from a head injury, the next step is to seek a thorough brain-focused examination.
Unlike standard ADHD assessments that rely heavily on questionnaires, a comprehensive evaluation including brain SPECT imaging can help reveal hidden injuries. SPECT scans can reveal low cerebral blood flow and activity that may be contributing to other mental issues.
By taking a brain-based approach to ADHD symptoms, you can regain control of your focus, emotions, and brain health.
Amiri S, Esmaeili E, Salehpour F, Mirzaei F, Barzegar H, Mohammad Namdar A, Sadeghi-Bazargani H. Attention Deficit Hyperactivity Disorder (ADHD) in Patients with and without Head Trauma. Open Access Emerg Med. 2020 Nov 17;12:405-410. doi: 10.2147/OAEM.S265883. PMID: 33235528; PMCID: PMC7680102.
Maresca G, Lo Buono V, Anselmo A, Cardile D, Formica C, Latella D, Quartarone A, Corallo F. Traumatic Brain Injury and Related Antisocial Behavioral Outcomes: A Systematic Review. Medicina (Kaunas). 2023 Jul 27;59(8):1377. doi: 10.3390/medicina59081377. PMID: 37629667; PMCID: PMC10456231.
Soule, A. C., Fish, T. J., Thomas, K. G. F., & Schrieff-Brown, L. (2025). Attention training after moderate-to-severe traumatic brain injury in adults: A systematic review. Archives of Physical Medicine and Rehabilitation, 106(3), 433-443. https://doi.org/10.1016/j.apmr.2024.07.010
Hagiescu, S. (2021) The Connection between Traumatic Brain Injury (TBI) and Attention-Deficit/Hyperactivity Disorder, Therapeutic Approaches. Psychology, 12, 1287-1305. doi: 10.4236/psych.2021.128081.
Lennon, M. J., Brooker, H., Creese, B., Thayanandan, T., Rigney, G., Aarsland, D., Hampshire, A., Ballard, C., Corbett, A., & Raymont, V. (2023, June 27). Lifetime traumatic brain injury and cognitive domain deficits in late life: The PROTECT-TBI cohort study. Neurobiology of Disease. https://www.liebertpub.com/doi/10.1089/neu.2022.0360
Amen DG, Easton M. A New Way Forward: How Brain SPECT Imaging Can Improve Outcomes and Transform Mental Health Care Into Brain Health Care. Front Psychiatry. 2021 Dec 10;12:715315. doi: 10.3389/fpsyt.2021.715315. PMID: 34955905; PMCID: PMC8702964.
Valero-Hernandez E, Tremoleda JL, Michael-Titus AT. Omega-3 Fatty Acids and Traumatic Injury in the Adult and Immature Brain. Nutrients. 2024; 16(23):4175. https://doi.org/10.3390/nu16234175
Chin LM, Keyser RE, Dsurney J, Chan L. Improved cognitive performance following aerobic exercise training in people with traumatic brain injury. Arch Phys Med Rehabil. 2015 Apr;96(4):754-9. doi: 10.1016/j.apmr.2014.11.009. Epub 2014 Nov 26. PMID: 25433219; PMCID: PMC4380661.
Newman SD, Grantz JG, Brooks K, Gutierrez A, Kawata K. Association between History of Concussion and Substance Use Is Mediated by Mood Disorders. J Neurotrauma. 2020 Jan 1;37(1):146-151. doi: 10.1089/neu.2019.6550. Epub 2019 Sep 18. PMID: 31359826; PMCID: PMC7364309.
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Iliceto A, Seiler RL, Sarkar K. Repetitive Transcranial Magnetic Stimulation for Treatment of Depression in a Patient With Severe Traumatic Brain Injury. Ochsner J. 2018 Fall;18(3):264-267. doi: 10.31486/toj.17.0075. PMID: 30275792; PMCID: PMC6162118.
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.
The friendships in your life do more than just bring joy or frustration—they have a profound impact on your brain, mental health, and even physical well-being. Research shows that strong female friendships at any age help reduce stress, boost oxytocin (the bonding hormone), and contribute to a longer, healthier life.
Yet, in today’s fast-paced digital world, face-to-face connections are often replaced by online interactions, increasing stress and feelings of isolation.
Understanding the science behind female friendships can help you cultivate meaningful connections that support your emotional resilience and overall well-being. But not all friendships are beneficial—some can become toxic, draining your energy and negatively affecting your brain health.
Learning how to build healthy, supportive friendships while recognizing when it’s time to step away is key to thriving mentally, emotionally, and physically.
Female friendships do more than just bring joy or frustration—they have a profound impact on your brain, mental health, and even physical well-being.
Unlike friendships among men who often need a shared activity to connect, women typically root their connection in deeper emotional support. Women’s friendships have a distinct depth, shaped by biology and psychology.
These sociological differences make it a powerful protective factor that can combat anxiety, depression, and even cognitive decline. It’s one of the reasons why women need strong friendships.The Role of Oxytocin in Female Bonding
Oxytocin, often called the “bonding hormone,” plays a key role in female friendships. When women engage in meaningful social interactions, their oxytocin levels rise and create feelings of trust, connection, and stress relief among each other.
A 2021 study published in The International Journal on the Biology of Stress found that oxytocin may have cardio-protective effects for women due to it reducing cortisol levels, calming the parasympathetic nervous system, and stabilizing the emotional regions of the brain.
Related: Oxytocin: 13 Natural Ways to Increase the Love Hormone
Women’s natural inclination to seek social bonds in times of stress is known as the “tend-and-befriend” response, a term coined by researchers at UCLA. Instead of withdrawing or reacting aggressively under stress, women instinctively nurture others and form alliances within their communities.
This behavior acts as a buffer against anxiety and depression while also finding solutions for certain circumstances. Both biological mechanisms show the benefits of female friendships for emotional well-being and mental stability.
If you want to know how friendships improve mental health, look at the brain. Beyond emotional support, friendship strengthens social connections and mental health in women by triggering the release of dopamine and serotonin—the neurotransmitters responsible for feelings of happiness and contentment. This explains why spending time with close friends has a mood-boosting effect comparable to physical exercise.
In addition to promoting happiness, having female friends also serves as a protective factor against cognitive decline. As women make up nearly two-thirds of Alzheimer’s cases in the U.S., it’s important to study what can mitigate and prevent the cause of this neurodegenerative disease. Women who maintain strong and intentional friendships are more likely to stay mentally sharp as they age.
Related: Alzheimer’s is a Lifestyle Disease
These friendships also provide an essential outlet to regulate emotions during times of stress. Consistently sharing deep thoughts, fears, and frustrations with a trusted friend allows women to process emotions more effectively, reducing the risk of developing stress-related disorders.
Research shows that social engagement in midlife significantly reduces the risk of dementia by 38% and mild cognitive impairments by 21% in later years. This aspect of any friendship is particularly important in modern society where chronic stress and mental health challenges are on the rise and not slowing down anytime soon.
One of the most compelling findings in social science is that women with close social connections tend to live longer than those who experience isolation. These friendships also contribute to stronger immune function and disease resistance.
Here are some of the ways strong female friendships can improve overall health:
Studies show that women with strong social support networks are less likely to experience or at least reduce the effects from depression, anxiety, and PTSD. This is important as loneliness can increase your risk of certain mental health disorders.
Loneliness and social isolation significantly increase health risks, according to research in the journal Heart. Having weak social connections increased the risk of coronary heart disease by 29% and stroke by 32%.
Women with strong friendships tend to have better cardiovascular health, as meaningful connections help reduce feelings of loneliness, lower blood pressure, and support better heart function.
It turns out that friendships can increase longevity due to the ability to reduce cortisol levels from chronic stress and promote emotional resilience through better communication. There’s also research behind having a strong emotional support system during difficult times that shows it provides improved stress resilience.
Something else to keep in mind with female friendships is that they evolve throughout different phases of life. The unique forms of support in each stage can determine everything from health outcomes to how well you handle unexpected life events.
There’s a reason why friendships are important for women’s health, but it’s important to be aware that not all social bonds are healthy. Toxic friendships can be emotionally draining and socially isolating in and of themselves.
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Hosted by Dr. Daniel Amen and Tana Amen, this episode of the Change Your Brain Every Day podcast reveals what can turn a good friendship into a toxic relationship.
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10 Ways to Ruin Your Relationships.
Recognizing the warning signs of an unhealthy friendship to protect your mental health can be tough. Some red flags of a toxic friendship can include:
These kinds of negative social interactions can increase cortisol levels and prolong emotional distress. Setting healthy boundaries is essential when dealing with toxic friends. As women, that can be more difficult as that “tend-and-befriend” response kicks in.
Prioritizing mental health means recognizing when a relationship is doing more harm than good, so don’t be afraid to address the issue or step away from an unhealthy friendship altogether. Learning to avoid toxic friendships is critical to your mental health.
Maintaining healthy friendships should be one of your top priorities in life. Making an intentional effort to nurture your relationships benefits your mental and physical health.
One of the simplest yet most effective ways to strengthen friendships is through regular communication. Even small check-ins, such as a thoughtful text or a quick chat over the phone, can reinforce emotional bonds.
Consistency is key and fosters trust and connection over time. Another way is through small acts of kindness, such as sending a supportive message or planning a casual get-together to deepen your friendship.
Research shows that building new adult relationships can be challenging, but it is possible and wholly beneficial. If you’re looking to expand your social circle, think about joining community groups, book a class, or go to a club focused on a shared hobby. You can also participate in fun local events to create opportunities to form meaningful connections.
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Chen, Y., Grodstein, F., Capuano, A. W., Wang, T., Bennett, D. A., & James, B. D. (2025). Late-life social activity and subsequent risk of dementia and mild cognitive impairment. Alzheimer’s & Dementia, 21(1), e14316. https://doi.org/10.1002/alz.14316
Claudia Trudel-Fitzgerald, Emily S Zevon, Ichiro Kawachi, Reginald D Tucker-Seeley, Francine Grodstein, Laura D Kubzansky, The Prospective Association of Social Integration With Life Span and Exceptional Longevity in Women, The Journals of Gerontology: Series B, Volume 75, Issue 10, December 2020, Pages 2132–2141, https://doi.org/10.1093/geronb/gbz116
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Li G, Li Y, Lam AIF, Tang W, Seedat S, Barbui C, Papola D, Panter-Brick C, Waerden JV, Bryant R, Mittendorfer-Rutz E, Gémes K, Purba FD, Setyowibowo H, Pinucci I, Palantza C, Acarturk C, Kurt G, Tarsitani L, Morina N, Burchert S, Patanè M, Quero S, Campos D, Huizink AC, Fuhr DC, Spiller T, Sijbrandij M, Hall BJ. Understanding the protective effect of social support on depression symptomatology from a longitudinal network perspective. BMJ Ment Health. 2023 Nov 29;26(1):e300802. doi: 10.1136/bmjment-2023-300802. PMID: 38030405; PMCID: PMC10689368.
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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.