TL;DR: Zach Skow’s life was once defined by early alcohol and drug addiction, leading to liver failure and a fight for survival.
Through sobriety, an unexpected connection with rescue dogs, and a comprehensive brain-based evaluation at Amen Clinics, he gained insight into the brain dysfunction driving his addiction.
With a personalized, whole-body treatment approach and a commitment to brain health, Zach rebuilt his life.
Today, he channels his recovery into purpose, helping others heal through his work with Pawsitive Change.
Medically reviewed by Steven Storage, MD, Amen Clinics.
What happens when a life defined by addiction and self-destruction takes an unexpected turn toward healing, gratitude, and service?
For Zach Skow, co-founder of Pawsitive Change, a program that pairs rescue dogs with incarcerated individuals for rehabilitation and healing, alcohol and drug addiction came early in life. He used substances to quiet his inner turmoil and make it easier to face the world, until it stopped working.
A devastating diagnosis of liver failure, combined with the challenge of getting sober, marked a turning point. The bond he shared with his dogs became a lifeline during that time. Still, a long road of recovery and rebuilding lay ahead.
Then came an unexpected opportunity: a comprehensive brain-based evaluation at Amen Clinics. It offered insights into his brain health that he didn’t even realize he needed. For the first time, Zach began to understand what was really happening in his brain and what it would take to heal it.
With the guidance of Dr. Steven Storage from Amen Clinics in Los Angeles, California, and a personalized, whole-body approach to care, he found something he had not felt in years: hope.
This is the story of how brain health, purpose, and the right support system helped him reclaim his life after substance use disorder.
Zach, a former addict who found his purpose in rescuing dogs and who found hope thanks to an Amen Clinics brain scan, says it feels good “to be part of a qualified community of medical professionals where they’re not trying to ram pills down my throat at every turn.”
Zach Skow’s struggles with alcohol and drug addiction began early. By the age of 10, he had already started drinking, sneaking wine and vodka from cabinets at home. Not long after, drugs entered the picture. He began using marijuana at 13 and later discovered cocaine at 16.
Reflecting back, Zach has said that for as long as he can remember, he felt addicted to drugs and alcohol. He did not feel normal. He felt uncomfortable in his own skin and found it difficult to handle pressure or stress. Alcohol, he recalls, helped him cope with those feelings and made it easier to function in the world.
But what he did not understand at the time was that his brain was playing a powerful role in driving these behaviors.
Substances like alcohol and drugs trigger the release of dopamine, the brain’s “feel-good” chemical. For someone already struggling with emotional discomfort, this temporary relief can quickly become reinforcing. Over time, the brain begins to crave that escape, making it harder to stop the cycle.
What started as a way to self-soothe gradually became a pattern that would shape the course of his life, long before he had the insight or support to understand what was really happening in his brain.
Video: “If I Didn’t Have Those Dogs During That Experience I Would Have Killed Myself”: Zach Skow’s Story
Years of an out-of-control alcohol use disorder and drug abuse eventually brought Zach to death’s door.
In 2007, his body began to shut down. He remembers turning yellow, a visible sign of severe liver damage. What he would later learn was ascites, a serious condition linked to liver failure, had taken hold. The situation was life-threatening, and it forced a moment of reckoning.
At the same time, Zach committed to sobriety.
The early days were anything but easy. Withdrawal was intense, both physically and emotionally. But in the middle of that struggle, something unexpected began to change the trajectory of his life.
He started working with dogs.
What began as fostering quickly turned into something more. He brought in one dog after another, volunteered with animal rescue organizations in Tehachapi, CA, and immersed himself in caring for animals that, like him, needed a second chance.
He also began walking regularly and made significant changes to what he put into his body.
At the time, these activities were pursued simply as a way to survive. Zach did not know that he was intuitively drawn to what was helping him heal.
Indeed, animal therapy is recognized in research as a positive adjunctive therapy in substance use disorder recovery. Additionally, research has found that the positive effects of exercise can be an effective intervention in addiction recovery.
He also did not realize that these acts of self-preservation would eventually become his life’s work and purpose.
Looking back, Zach has been candid about just how critical that connection was, saying, “If I didn’t have my dogs for that experience, I would have killed myself.” They gave him a reason to keep going when everything else felt uncertain.
Related: Does Alcohol Kill Brain Cells? What Science Really Says
Zach’s journey took another pivotal turn when, as he describes it, “very miraculously,” someone from Amen Clinics reached out after hearing his story on a podcast and seeing his work online.
“That led me into the process of understanding what status my brain is in,” Zach recalls.
Working with Amen Clinics’ psychiatrist, Dr. Steven Storage, Zach underwent a brain SPECT scan and a comprehensive evaluation.
From the start, he felt supported. “Dr. Storage is just the best. I love that guy,” he says.
But the results were not easy to hear. “We walked through them, and they were difficult,” Zach explains. “I was essentially told that I had degrees of brain damage that we can work on.”
It was a sobering moment, no pun intended. Years of substance use had taken a measurable toll. The effects of alcohol on the brain over the course of years were visible. But instead of leaving him discouraged, the experience gave him understanding.
“I’ve damaged myself over the long haul. I’ve got to repair myself kind of over the long haul,” he says. “So I’m optimistic… and now I have a much better understanding of what’s going on with me.”
Even more validating was seeing the science align with his experience. “What Dr. Storage thought we might see in my scans was exactly what happened.”
For Zach, this was more than a diagnosis. It was confirmation, clarity, and the beginning of a new path forward grounded in brain health and real solutions.
Healthy Surface Spect Scan
Zach Skow Surface SPECT Scan
The healthy surface brain SPECT scan shows full, even symmetrical activity. The SPECT scans of people with alcohol and drug addiction, like Zach’s scan, tend to have an overall toxic appearance. The holes do not represent actual physical holes in the brain. They represent areas that are low in blood flow.
Zach’s experience is all too common. Years of drug and alcohol addiction does not just impact the body, it changes the brain.
Alcohol, for example, is known to decrease blood flow and activity in the brain. Over time, this can impair motivation, decision-making, memory, emotional regulation, and impulse control, research shows.
Importantly, alcohol abuse can significantly harm sleep regulation and other cognitive functions, studies have found.
What’s more, excessive alcohol use can damage the frontal lobes, the area responsible for judgment and self-control, making it harder to stop harmful behaviors even when the consequences are clear.
Marijuana, especially when used at a young age, can also disrupt normal brain development and function. Research shows marijuana use is associated with negative effects on attention, motivation, and memory, as well as with mental health disorders such as anxiety or depression.
Cocaine adds another layer of damage. Studies have shown that cocaine use can lead to structural changes in the brain, including decreased gray matter density, which is linked to reduced cognitive function. It can impair memory, learning, planning, decision-making, and cognitive flexibility, making it harder to think clearly or adapt to change.
Together, these substances can create patterns in the brain that reinforce addiction, making it feel less like a choice and more like being stuck.
SPECT scans can be a critical tool in the recovery process. They allow clinicians to actually see blood flow and activity patterns in the brain. Combined with a detailed personal history and neuropsychological testing, they gain a comprehensive understanding of what is happening in an individual’s brain and body.
This allows them to create a personalized treatment plan that helps to restore brain health and address the underlying mechanisms driving addiction. A treatment plan may include targeted nutrition, supplements, lifestyle changes, therapy, and medication (if necessary), all guided by a precision medicine, whole-body approach.
This is the approach Dr. Steven Storage used in working with Zach.
Instead of focusing only on stopping the addictive behavior, the goal was to heal the brain itself. By improving brain function, the drive behind the addiction could begin to change, making recovery not just possible, but sustainable.
Thanks to neuroplasticity, your brain can get better with the right tools.
Related: Cannabis: The Heart and Brain Risks No One Warned Your About
Armed with new insight into his brain, Zach began to approach his recovery in a completely new way.
For the first time, he understood not just that he had struggled, but why. His brain scan revealed patterns that helped explain the constant state of stress and reactivity he had lived with for years.
“My brain is parasympathetic nervous system–compromised,” he explains. “Everything was right in the lizard center of my brain where I’m fight or flight like crazy… and it was exactly what it showed.”
Instead of feeling discouraged, the results gave him direction. “So now I know what I have to do,” he says. “I’m optimistic, and I have a much better understanding of what’s going on with me.”
A major part of that optimism came from the approach itself. At Amen Clinics, the focus is not just on managing symptoms, but on optimizing and healing the brain and body through a combination of cutting-edge neuroscience and natural strategies.
For Zach, this was a refreshing and deeply meaningful shift from what he had experienced in the past. “I can also tell you how good it feels to be part of a qualified community of medical professionals where they’re not trying to ram pills down my throat at every turn,” he says.
Rather than relying on a medication-only approach, his care plan emphasized practical, sustainable ways to support brain health, including lifestyle changes, nutrition, and targeted interventions designed specifically for his brain.
For Zach, this approach did more than support recovery. It empowered him, giving him ownership of his healing and the tools to move forward with clarity, confidence, and purpose.
With a clear understanding of his brain and a plan in place, Zach fully embraced a brain-healthy lifestyle. Today, his recovery is not just about what he has overcome, but how he chooses to live every day.
“I have a lot of hope for the future,” he says. “There’s something uplifting and invigorating knowing that it’s up to me, that I have all the information, and I have a great support crew with me. I have my own pit crew now.”
Zach committed to making decisions that support his brain and overall health. He eliminated the substances and habits that once fueled his struggles and replaced them with choices that promote healing.
“No more drugs, no more alcohol, no more bad food,” he says. “Grilled vegetables, protein, and vitamins.”
Indeed, research shows that sound nutrition and supplementation can play an important role in addiction recovery. These changes were not just symbolic. They had a real impact.
“I got rapidly better,” he adds.
His story is a powerful reminder that when you understand your brain and give it what it needs, lasting change is possible. With the right support, consistent habits, and a commitment to brain health, recovery can become a path to something even greater: a renewed sense of purpose and possibility.
As Zach reflects on his journey, one theme rises above all the rest: gratitude. What Amen Clinics gave him was more than insight into his brain. It was a sense of being seen, supported, and invested in at a time when he needed it most.
“To have the foundation and the clinic itself look at me and say, ‘Hey, we appreciate what you’re trying to do for the world. Let’s do something for you,’ was extremely emotional,” he says. “That’s something I’ll be most grateful for my entire life.”
For someone who once believed his struggles were simply something he would have to endure, that moment changed everything.
“Everyone talks about miracles,” Zach says. “But that was a really big deal. And I have hope.”
Today, that hope extends out into the world. Through his work with Pawsitive Change, Zach has become a force of healing in the community, helping others find purpose, connection, and transformation just as he did.
By bringing together rescue dogs and incarcerated individuals, he is creating second chances on both ends of the leash, proving that healing is possible in even the most difficult circumstances.
His journey is a powerful example of what can happen when brain health, compassion, and purpose come together.
At Amen Clinics, addiction is viewed as a brain health issue, not a character flaw. By focusing on improving brain function, Amen Clinics helps people reduce cravings, strengthen self-control, and support long-term recovery.
Instead of using a one-size-fits-all approach, clinicians begin with a comprehensive evaluation that may include brain SPECT imaging, a detailed personal history, and neuropsychological testing.
This process helps identify the underlying factors driving addictive behaviors, such as low brain activity, overactivity, trauma, or other biological influences.
From there, a personalized treatment plan is created using a whole-body, precision medicine approach. This may include targeted nutrition, supplements, therapy, lifestyle changes, and medication only when necessary.
Alcohol, marijuana, and cocaine all impact the brain in harmful ways. Alcohol reduces blood flow and activity, impairing judgment, impulse control, and decision-making over time.
Marijuana, especially during adolescence, can disrupt brain development and affect attention, memory, and motivation, while also contributing to mood issues.
Cocaine can cause structural changes, including reduced gray matter, leading to problems with memory, learning, planning, and decision-making.
Together, these substances reinforce addictive patterns, making it harder to stop without targeted support.
Addiction is not just about behavior; it is rooted in how the brain functions. Different patterns of brain activity can drive cravings, impulsivity, anxiety, or compulsive behaviors.
Without understanding what is happening in the brain, treatment often becomes trial and error. By looking at brain function through tools like SPECT imaging, clinicians can identify specific areas that need support and tailor treatment accordingly.
This brain-based approach helps address the root causes of addiction, rather than just managing symptoms, leading to more effective and lasting recovery.
Dr. Steven Storage is a child, adolescent, and adult psychiatrist at Amen Clinics. He earned his medical degree from the UCLA School of Medicine, completed his general psychiatry residency at Stanford Hospital & Clinics, and finished his child/adolescent psychiatry fellowship at the University of Southern California, where he served as Chief Fellow. Dr. Storage is board certified in both adult psychiatry and child/adolescent psychiatry and serves as Adjunct Clinical Professor of Psychiatry at USC. His clinical expertise includes ADHD, autism spectrum disorders, anxiety, depression, bipolar disorders, OCD, PTSD, traumatic brain injury, and psychiatric symptoms in medically complex patients.
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TL;DR: Depression is more common than ever, yet it’s often overlooked or misdiagnosed because symptoms alone don’t tell the full story. Research shows that many people don’t receive the right diagnosis or treatment, leading to poor outcomes.
Brain SPECT imaging, when used as part of a comprehensive evaluation, can reveal how the brain is functioning and help identify activity patterns associated with different types of depression.
These insights help clinicians to more accurately diagnose depression and develop more personalized and effective care plans.
The takeaway? Depression isn’t one-size-fits-all, and treatment shouldn’t be either. A brain-based, whole-body approach can help uncover root causes and lead to more targeted, meaningful solutions.
Medically reviewed by Daniel Emina, MD, Amen Clinics.
Depression has risen to historic highs among U.S. adults. A 2025 Gallup Poll reported that more than 18 percent (an estimated 47.8 million Americans) currently have or are being treated for depression, representing an eight percent increase since 2015.
Yet studies indicates that many cases remain undetected, untreated, or misdiagnosed. Some research suggests that the rate of misdiagnosis may exceed 65 percent, raising an important question: can brain SPECT imaging help identify depression more accurately?
At Amen Clinics, SPECT scans are used as part of a comprehensive evaluation to assess blood flow and activity patterns in the brain. These patterns are often linked to different mental health conditions, including seven distinct types of depression, offering valuable insights for clinicians.
With depression, as with any mental health condition, it’s critical to use tools that help uncover what’s really happening in the brain. While SPECT is not a standalone diagnostic tool, it provides important data that can support a more accurate diagnosis and guide more effective, personalized treatment, going beyond the traditional “symptoms-only” approach.
In this blog, you’ll learn how brain SPECT imaging helps identify depression and supports more accurate diagnosis, informed treatment, and better outcomes.
With seven types of depression, each having their own presentation and symptoms, a one-size-fits-all treatment often does not work. Using brain SPECT imaging helps create a more effective treatment plan because it is customized to treat the individual’s type of depression.
Major depressive disorder is traditionally identified through:
While these are useful steps to take, the symptoms of depression can overlap with other mental health conditions, making accurate diagnosis more difficult. And co-existing factors, including anxiety, trauma, or attention deficit hyperactivity disorder (ADHD), also called attention deficit disorder (ADD), can complicate accurate diagnosis further.
Related: What Doctors Can’t Tell You About Your Depression, Anxiety, or Anger
With traditional diagnosis, there is no biological testing, though numerous biological factors can contribute to depression. Without looking at the very organ affected, the brain, or having an accurate diagnosis, doctors often take a trial-and-error approach to treatment. Unfortunately, this can lead to delayed symptom relief, persistent adverse side effects, and patient discouragement.
SPECT is an acronym for single photon emission computed tomography. This type of imaging provides a functional brain scan, as opposed to structural imaging tools such as MRI or CT scans, which show the brain’s anatomy.
As a state-of-the-art nuclear medicine study, SPECT measures blood flow and activity levels in different areas of the brain. This shows how the brain is working. It identifies areas of healthy activity, overactive activity, or underactive activity in different regions of the brain.
SPECT imaging does not diagnose depression on its own. But it can reveal brain activity patterns commonly associated with depressive symptoms. SPECT may also help differentiate depression from other conditions that are present.
SPECT therefore provides additional data beyond symptom reporting. With a clearer picture of the brain’s workings, SPECT imaging helps guide a more personalized understanding of what may be happening in the brain. This information then helps guide a more accurate diagnosis and targeted treatment.
A variety of brain patterns are associated with depression:
Mental health conditions, including depression, are complex. But research and imaging studies suggest associations between certain symptoms and brain patterns. SPECT helps provide a deeper understanding of depression when used alongside traditional diagnosis methods.
Not all depression looks the same. Different individuals may have:
With a database of nearly 300,000 SPECT scans and having treated more than 100,000 patients over decades, our work at Amen Clinics has revealed that depression is not one thing. In fact, our clinicians have identified seven types of depression and anxiety, each with a distinct pattern of blood flow and brain activity:
With seven types of depression, each having their own presentation and symptoms, a one-size-fits-all treatment often does not work. The treatment protocol for one type might make another type’s symptoms worsen. Using brain SPECT imaging helps create a more effective treatment plan because it is customized to treat the individual’s type of depression.
Video: Seven Types of Anxiety & Depression
Depression symptoms can overlap with other conditions. For example, the same symptoms of depression could also be the symptoms noted for any of the following conditions:
Therefore, symptoms alone may not tell the whole story. Ruling out medical causes is essential before diagnosing major depressive disorder.
With our brain health-first approach, Amen Clinics uses SPECT imaging as an integral part of a comprehensive evaluation.
SPECT is combined with diagnostic tools such as:
This collection of data, including the SPECT scan, helps our clinicians gain a clear understanding of what is really happening in the brain. If you have depression, they will typically be able to identify which subtype you have, plus any co-occurring conditions.
Then, using precision medicine, they can design a treatment plan tailored to address any identified brain dysfunction, as well as boost overall brain and body health.
A clinician reviews your SPECT scan and personalized treatment plan with you in detail.
SPECT scans also help clients and their loved ones understand that the symptoms of depression are not flaws, character defects, or personal weaknesses. Seeing the brain function issues on the brain scan depersonalizes depression. Knowing that this condition is rooted in brain function helps reduce shame and blame.
Moreover, this kind of scientific and compassionate understanding increases the motivation to make meaningful lifestyle changes. At follow-up appointments, the clinician and client can track results over time.
The brain-body connection is crucial in treating any mental health condition. Factors such as diet, physical activity, and sleep all significantly impact mental well-being.
Therefore, holistic psychiatry as practiced at Amen Clinics may include:
This whole-body approach to holistic psychiatry offers many natural ways to treat mental health conditions, including depression. But what works for one type of depression may not work for another. That’s why treatment is always personalized to the needs of the individual.
Related: 9 Natural Ways to Help Depression
Brain SPECT imaging offers numerous benefits for clinicians and their clients. This cutting-edge diagnostic tool:
Individuals are different, and each person’s depression symptoms are unique. Therefore, treatment should be individualized and brain-based.
A brain-based evaluation can be particularly helpful for individuals experiencing any of the following:
Getting a comprehensive evaluation can improve the accuracy of your diagnosis. In our published outcome study, we found that 79 percent of patients who came to Amen Clinics left with a different diagnosis and treatment plan than when they came in.
Additionally, our individualized treatment plan is designed to address your specific brain patterns, symptoms, and lifestyle.
Brain SPECT imaging is not a standalone tool for diagnosis but is used as part of combination of diagnostic measures. Brain imaging also requires professional clinical interpretation. The clinicians at Amen Clinics are equipped to use SPECT as part of a comprehensive evaluation and care plan.
Depression is complex, and symptoms alone don’t always reveal the full picture. That’s why a comprehensive professional evaluation is essential for accurate diagnosis and effective treatment.
Looking at the brain, along with key biological and lifestyle factors, can provide deeper insight into what’s driving symptoms. Tools like SPECT imaging add valuable information that can help guide more targeted, personalized care.
If you’re not finding answers or relief from depression symptoms, a thorough evaluation can help you move beyond guesswork and toward a clearer path to recovery.
Help is available. If you’re looking for deeper answers, consider a comprehensive evaluation at Amen Clinics that looks beyond symptoms to understand and treat your brain, body, and mental health.
A SPECT brain scan is helpful for looking at underlying brain activity and patterns, which can provide important insight when diagnosing depression. This critical data, used in combination with a comprehensive evaluation (such as a detailed personal history, clinical assessments, and lab work when needed), enables the most accurate diagnosis and treatment.
Brain SPECT imaging is a cutting-edge diagnostic tool that shows clinicians how the brain is functioning. It shows what areas are working well, working too hard, or not working hard enough. Based on nearly 300,000 brain scans and treating more than 100,000 patients, Amen Clinics has determined there are seven subtypes of depression. Each has its own brain patterns and requires a targeted treatment plan.
At Amen Clinics, brain scans help identify these different types of depression, as well as consider possible biological factors and distinguish between conditions with similar symptoms. Finally, SPECT enables a personalized treatment plan for better results.
Many psychiatrists diagnose depression without brain imaging. However, a symptoms-only approach to diagnosis fails to look at the very organ it aims to treat: the brain. This can create a trial-and-error method of treatment, which can lead to years or even decades of unnecessary struggles. In some cases, it can make symptoms worse.
Brain imaging allows for more targeted treatment for depression, which accelerates the healing process.
Depression and anxiety occur together 75 percent of the time. Through our imaging work over decades with more than 100,000 patients, SPECT imaging has helped our clinicians identify seven types of depression and anxiety. Each type has associated brain activity patterns and symptoms. Knowing an individuals type helps clinicians create a targeted treatment plan for better results.
Yes. Numerous biological factors are associated with depression symptoms. Possibilities include traumatic brain injury, low thyroid levels, inflammation, mold exposure, infections like COVID, and heart disease. SPECT brain imaging and a comprehensive evaluation help rule out biological factors as potential causes of depression symptoms.
Depression, anxiety, and other mental health conditions can’t wait. At Amen Clinics, we practice precision medicine—using brain SPECT imaging and comprehensive evaluations to understand what’s really happening in your brain, not just your symptoms.
Our whole-body approach to holistic psychiatry combines cutting-edge neuroscience with natural ways to treat mental health conditions, including targeted nutrition, supplements, lifestyle strategies, therapy, and medications (when necessary). Every treatment plan is personalized to address the root causes of your struggles and support the health of your brain, body, and mind.
Don’t settle for guesswork. You deserve answers—and a plan built specifically for you. Speak with a Brain Health Advisor today at 888-288-9834 or visit our contact page to get started.
Dr. Daniel Emina is an Associate Medical Director at Amen Clinics and a child, adolescent, and adult psychiatrist. He earned his medical degree from the UCLA School of Medicine and completed his psychiatry residency and child/adolescent psychiatry fellowship at the University of Hawaii Department of Psychiatry. Dr. Emina uses psychotherapy, pharmacotherapy, pharmacogenomics, brain imaging, TMS, and integrative therapies to optimize brain health and function. He is experienced in treating anxiety, depression, ADHD, autism spectrum disorders, OCD, PTSD, addiction, mood disorders, and traumatic brain injuries in both children and adults.
U.S. Depression Rate Remains Historically High. By Dan Witters. September 9, 2025. https://news.gallup.com/poll/694199/u.s.-depression-rate-remains-historically-high.aspx
Handy A, Mangal R, Stead TS, Coffee RL Jr, Ganti L. Prevalence and Impact of Diagnosed and Undiagnosed Depression in the United States. Cureus. 2022 Aug 14;14(8):e28011. doi: 10.7759/cureus.28011. PMID: 36134073; PMCID: PMC9470500.
Vermani M, Marcus M, Katzman MA. Rates of detection of mood and anxiety disorders in primary care: a descriptive, cross-sectional study. Prim Care Companion CNS Disord. 2011;13(2):PCC.10m01013. doi: 10.4088/PCC.10m01013. PMID: 21977354; PMCID: PMC3184591.
TL;DR: Fibermaxxing is a growing nutrition trend focused on increasing fiber intake through whole foods to support gut, brain, and overall health. Fiber helps nourish beneficial gut bacteria, regulate digestion, stabilize energy, and support mood and cognitive function through the gut-brain connection. While most people do not get enough fiber, a balanced, gradual increase from whole food sources is the most effective way to support long-term health and well-being.
Medically reviewed by Kabran Chapek, ND, Amen Clinics.
Remember seeing prunes and prune juice, or bran cereals and muffins in your grandparents’ kitchen as a child?
For many Gen Xers and boomers, the idea of increasing fiber intake still brings to mind these old-school, far-from-appealing images.
Thankfully, things have changed.
Fiber has had a much-deserved rebrand, especially among younger generations. Naturally high-fiber whole foods like legumes, berries, seeds, and vegetables are having a moment. “Fibermaxxing,” or deliberately maximizing fiber intake with whole foods, has become a popular social media trend.
Across platforms like Instagram and TikTok, health-minded creators are sharing high-fiber recipes for snacks and meals with the goal of boosting fiber intake.
With growing awareness of gut health and the gut-brain connection, more people are increasing their fiber intake to improve digestion and support better brain and mental health, as well as other health goals. Fiber is a critical nutrient for microbiome health, the ecosystem of your gut, which acts as a central hub for overall wellness.
Unfortunately, most Americans are not getting nearly enough. Recent data shows that more than 90 percent of U.S. adults fall short of the recommended daily intake. Fibermaxxing may be responding to a real need.
In this blog, we explore what fibermaxxing really is, its potential benefits and risks, and how fiber intake influences both gut and brain health.
With growing awareness of gut health and the gut-brain connection, more people are increasing their fiber intake to improve digestion and support better brain and mental health, as well as other health goals.
As the name suggests, fibermaxxing is a dietary trend focused on significantly increasing daily fiber intake to support digestion, metabolic health, brain and mental health, and overall well-being.
The trend emphasizes increasing fiber intake through whole foods such as vegetables, fruits, seeds, legumes, and whole grains rather than relying on supplements. By prioritizing naturally high-fiber ingredients, this approach can help nourish a diverse gut microbiome while promoting satiety and supporting overall health.
The gut microbiome is a vast community of trillions of microorganisms in your digestive tract, including bacteria, viruses, fungi, and other microbes, that function together as a complex ecosystem. Fiber plays a critical role in maintaining a healthy balance within this system by nourishing beneficial bacteria. As a result, increasing your fiber intake is one of the most effective ways to support gut health.
Those who follow fibermaxxing often aim for higher-than-recommended amounts by intentionally adding fiber-rich foods to every meal or snack. Increasing fiber intake is usually positive, but it can become a liability when individuals consume too much.
The recommended daily intake of fiber is 25 grams per day for women and 38 grams per day for men.
While there is no strict upper limit for dietary fiber, consuming more than 60 grams per day is generally considered too much for most people and can cause digestive distress. Even daily intake above 40 grams can cause symptoms in some individuals, especially if intake was increased quickly. Symptoms may include gas, bloating, constipation, or diarrhea.
It is important to approach fibermaxxing with balance. Sustainable, steady changes are far more beneficial than extreme increases in fiber intake.
Fibermaxxing has gained popularity in part due to increased awareness of gut health and its connection to overall wellness. More people now recognize that the gut influences not only digestion, but also mood and brain function.
Social media has also played a major role. Platforms are filled with videos and influencer content sharing creative recipes and tips to help people increase their fiber intake. As these posts gain traction, they encourage others to adopt similar habits.
Many people are also drawn to fibermaxxing because of a growing interest in natural approaches to health optimization and disease prevention. The goal is often to support the body through nutrition rather than relying solely on medication.
Other common motivations include weight management and improving digestion, since fiber-rich meals can help increase satiety and support regular bowel movements.
Fiber is essential to gut health. Different types of fiber, like prebiotic and other soluble fibers, as well as insoluble fibers, serve different functions in your digestive system. Soluble fiber dissolves in water to form a gel-like substance that helps slow digestion, while insoluble fiber remains intact and helps move material through the digestive tract.
Importantly, prebiotic fiber (a soluble fiber) feeds the beneficial bacteria in your gut microbiome, according to research.
Common foods abundant in prebiotic fiber include:
These foods nourish the gut’s beneficial bacteria, aiding digestion and reducing inflammation.
Other soluble fibers that are not prebiotics but still beneficial to the gut include psyllium husk, certain pectins, gums (naturally found in various plants), and some fibers in whole grains. These forms of soluble fiber become gelatinous, but they do not feed the healthy bacteria. They offer other benefits like helping to relieve constipation, or reduce LDL cholesterol, etc.
Insoluble fiber, which helps move material through the digestive system and adds bulk to stool, is found in high amounts in the following types of foods:
Many of the same foods have both soluble and insoluble fibers.
Consistent consumption of fiber-rich foods helps promote microflora diversity and makes it possible for a variety of bacteria to flourish in your gut. Research links gut microbiome diversity to better digestive health, stronger immunity, and overall wellness.
Your gut and brain are more connected than you might think.
More than 100 million neurons line your digestive tract, forming what is known as the enteric nervous system, or the “second brain.” This system is in constant communication with your brain through pathways like the vagus nerve, creating what is called the gut-brain axis.
Healthy gut bacteria play an important role in this connection. They help influence the production and regulation of key brain chemicals, such as serotonin, dopamine, GABA, and cortisol, which are involved in mood, focus, emotional balance, and your stress response.
Because of this, the health of your microbiome can directly affect stress resilience, cognitive function, and mental well-being. When the microbiome is out of balance, a condition known as dysbiosis, it has been linked in studies to issues such as anxiety, depression, and difficulty concentrating. Additionally, research has found that higher fiber consumption is linked to better cognitive function.
Gut health also influences inflammation and blood sugar regulation. Chronic inflammation and unstable blood sugar levels can negatively impact memory, mood, and focus. Supporting a healthy gut helps keep inflammation lower and energy levels more stable, which benefits overall brain function.
Fiber plays a key role in this process. As a primary fuel source for beneficial gut bacteria, fiber helps maintain a balanced microbiome. Research suggests that higher fiber intake is associated with improved metabolic health, more stable energy, and fewer symptoms of anxiety and low mood.
While fiber alone is not a treatment for mental health conditions, it is an important part of a whole-body approach to supporting brain and emotional health.
Fibermaxxing can offer several benefits, which may include:
Fibermaxxing offers no health guarantees. It is not a cure-all. But ensuring you consume the recommended daily amounts of fiber intake is one way to support a healthy microbiome, which benefits multiple areas of health.
Related: Is the Keto Diet Good or Bad for Brain Health?
Although fiber consumption offers great benefits, consuming it excessively can cause several issues, including:
You can minimize these risks by gradually increasing fiber in your diet. That can allow your digestive system to adjust slowly and maintain comfort.
Fiber-rich complex carbohydrates are a critical aspect of a brain healthy diet. But your brain also requires protein, healthy fats like omega-3 fatty acids, micronutrients, and fermented foods for optimum function.
Diet trends that are extreme, like solely focusing on fibermaxxing or even a strict keto approach, can overlook important nutrients needed to support mood, cognition, and energy. In addition to fiber, it’s important to include diverse brain-boosting foods.
Digestive issues are sometimes a red flag that there may be a gut-related brain health issue as well.
Chronic gut inflammation is often linked to changes in mood, anxiety, irritability, and fatigue. Symptoms may resemble psychiatric conditions.
Blood sugar fluctuations can also affect concentration, focus, and energy because the brain relies on stable levels of glucose to perform optimally.
This is why holistic psychiatry focuses on ruling out underlying digestive or medical causes before it attributes symptoms to mental health disorders. A whole-body approach recognizes the interplay between brain function and digestive health.
Amen Clinics takes a whole-body approach to diagnosis and treatment. Our clinicians recognize that behavioral, emotional, and cognitive symptoms are frequently linked to brain function, and that problems with gut health are often linked to cognitive and mental health conditions.
Our comprehensive evaluation includes brain SPECT imaging, a detailed personal history (which includes a review of lifestyle and dietary habits), clinical assessments, and lab testing, when necessary, to rule out underlying biological conditions.
The SPECT scan assesses brain function. It reveals blood flow and activity in different brain regions showing underactivity, overactivity, and areas of healthy activity.
Our clinicians can see if certain areas of the brain are working too hard or not enough and connect the pattern to your symptoms. They also consider how your diet is factoring into your symptoms, having a clear understanding of the gut-brain axis. Assessing what they see on your brain scan with all the other data collected, they are able to practice precision medicine. They make highly informed diagnoses and craft tailored treatment plans for your individual brain and body needs. There are no one-size-fits-all treatment plans.
When it comes to treatment, Amen Clinics practices holistic psychiatry. Our clinicians first consider natural ways to treat mental health conditions. This includes lifestyle suggestions (diet, nutritional supplements, sleep, relaxation, and exercise), therapy, and medication, only when necessary.
Fibermaxxing makes sense if your diet is low in fiber.
Here are the more detailed fiber intake recommendations for U.S. adults:
Fiber-rich foods are generally loaded with good nutrition, so you’ll be supporting your gut microbiome and brain and body health.
However, keep in mind that sudden and drastic increases in fiber intake or consuming too much fiber can be potentially harmful for some people and should be avoided.
If you need to elevate your fiber intake, it is best to do it gradually. A gradual increase will give your digestive system time to adjust, and it can reduce the likelihood of issues of discomfort like bloating or gas.
Whole food sources of fiber are best such as seeds, nuts, vegetables, fruits, and whole grains. Increased fiber intake generally requires more hydration. This is because fiber absorbs water as it moves through your digestive system. When you drink enough fluids, you get to support smoother digestion and also help the fiber work effectively.
If you’ve been experiencing digestive challenges like an irritable bowel pattern, persistent bloating, or gastrointestinal discomfort, it’s best to consult a healthcare provider before you make these significant changes in your diet.
Generally, fiber can be a valuable part of a balanced diet with thoughtful, gradual adjustments for your overall wellness.
It’s understandable to be curious about new nutrition trends. Many of them, like increasing fiber, are well intentioned and can offer real benefits. But the truth is, some trends can go too far, too fast.
That’s why it’s important to stay attuned to how you feel. Your brain and body will often tell you when something isn’t working.
If you notice new or worsening brain fog, low mood, increased anxiety, irritability, or trouble concentrating after changing your diet, it may be a sign that the approach is not right for you. The same goes for persistent digestive symptoms like bloating, discomfort, or irregular patterns.
And if you’re already struggling with these symptoms, it’s important not to rely on diet changes alone to fix them. Brain health and mental well-being are complex and often involve multiple factors, including biology, lifestyle, and underlying medical issues. Persistent brain fog, mood instability, fatigue, or digestive issues can all be signals that something deeper is going on in the brain and body. Amen Clinics takes a whole-body approach that includes investigating potential gut-brain imbalances.
If these challenges are interfering with your daily life, consider seeking guidance from a qualified healthcare or mental health professional. A comprehensive evaluation can help uncover root causes and guide a personalized plan that supports both your brain and overall well-being.
| Myth | Fact |
|---|---|
| More fiber is always better. | Balance matters; too much too quickly can cause issues. |
| Fiber alone improves mental health. | Mental health is influenced by many biological and psychological factors. Improving gut health with adequate fiber is one way to support mental health. |
| Gut health replaces psychiatric care. | Mental health disorders require comprehensive evaluation. Nutrition may support treatment but it does not replace professional care from a qualified mental health professional. |
It might be best to forgo fibermaxxing and choose a less drastic, sustainable method to get your fiber needs met. A balanced diet approach and slowly increasing consumption of fiber-rich whole foods is the safest way to boost your fiber intake. Focus simply on meeting the daily suggested intake of fiber to start, making gradual dietary changes, and supporting the body with adequate hydration and a variety of nutrients. If the habits are small but consistent, they can create meaningful change with time.
Fibermaxxing is a dietary trend that encourages people to intentionally increase their daily fiber intake to support digestion, a healthy gut, and satiety.
For many individuals, increasing fiber consumption through whole foods is safe. However, when increased dramatically or too quickly, it can cause bloating, gas, or digestive discomfort. Gradual changes are more helpful. For individuals with digestive issues, any increase in fiber intake should be made under medical supervision.
The recommended level of fiber consumption is 25 to 38 grams of fiber per day, depending on your age and sex. Consuming a significantly higher amount, especially in a short time period, can lead to digestive symptoms for some people.
Fiber provides support for your gut health, which is closely tied to your brain and mental health. If your diet is lacking in fiber, consuming more fiber-rich whole foods could potentially help your mental health. That said, mental health is affected by many factors, which include brain function, stress, lifestyle, sleep, and overall nutrition.
Experts suggest that the gut-brain connection can influence cognitive processes like focus, memory, and mood. When the gut microbiome is balanced, it can support overall brain health, though many biological and lifestyle factors contribute to cognitive function.
Check the Nutrition Facts label, use a food tracking app, or reference a nutrition database to find fiber content. Fiber is listed in grams per serving under total carbohydrates, often with a % Daily Value to show how high or low it is.
Dr. Kabran Chapek has been a staff physician at Amen Clinics since 2013. As a graduate of Bastyr University in the Seattle area, he is an expert in the use of functional and integrative treatments and collaborates extensively with many of the Amen Clinics physicians. He has a special interest in the assessment and treatment of Alzheimer’s and dementia, traumatic brain injuries, PTSD, and anxiety disorders. Dr. Chapek is the founding president of the Psychiatric Association of Naturopathic Physicians, an affiliate group of the American Association of Naturopathic Physicians.
When someone you care about says they’re depressed, it’s natural to want to help. You might try to encourage them with phrases like “Just stay positive,” “Things will get better,” or “You have so much to be grateful for.”
But what feels supportive to you may land very differently for them.
For someone living with depression, certain well-intended comments can feel dismissive or isolating. Instead of feeling comforted, they may feel misunderstood, judged, or pressured to “snap out of it.”
Depression isn’t simply a matter of attitude or willpower. It’s a complex brain-based condition that affects energy, thinking, behavior, and mood. When someone trusts you enough to share what they’re going through, how you respond can either deepen the connection or unintentionally make them feel more alone.
In this blog, you’ll learn which common phrases to avoid when talking to someone with depression and what to say instead to offer real support, understanding, and compassion.
Related: 9 Natural Ways to Help Depression
Depression is a complex brain-based condition that affects energy, thinking, behavior, and mood. When someone trusts you enough to share what they’re going through, how you respond can either deepen the connection or unintentionally make them feel more alone.
Research shows that depression can interfere with how your brain regulates motivation, emotions, and perception. That means that for someone who is struggling, everyday interactions can feel very different, even if others have the intention to be supportive.
When you tell a depressed loved one to try harder or cheer up, it minimizes their experience unintentionally and tends to make them feel isolated and misunderstood. Offering quick fixes is not the same as offering meaningful support. Real support requires a commitment to provide compassionate listening, understanding, and patience.
Most people genuinely desire to help, but don’t realize that learning what not to say to someone with depression is usually the first and most important step. The words you choose matter. Even the smallest interactions can leave a lasting emotional impact when someone is struggling.
Here’s what not to say:
When you tell someone with depression to “think positive,” it oversimplifies a complex brain-based condition. Statements like this overlook the physiological changes in the brain that affect motivation and mood. They can also make the person feel as if they are failing because they cannot control their thoughts, which can increase self-blame and shame.
Instead, try saying: “I’m here for you.”
This response shows support without pressure. It reassures them that they are not alone and reminds them they don’t have to fix anything to be worthy of love and care.
This can be harmful because when you compare depression to everyday sadness, you minimize the depth and persistence of the condition. Although sadness is a common human emotion, depression involves real changes in brain function that can interfere with an individual’s ability to cope with daily life. As a result, this comparison can feel invalidating.
Instead, try saying: “I can see you’re struggling.”
This response acknowledges what the person is going through without comparison or judgment. These simple words of validation can help them feel seen, heard, and understood.
Gratitude alone is not enough to override the neurological and biological factors involved in depression. Comments like this can unintentionally suggest that a person is suffering because they are ungrateful, which may increase feelings of guilt and emotional withdrawal.
Instead, try saying: “Tell me what this feels like for you.”
This invites the person to share their experience openly. It encourages conversation while reinforcing that their feelings are valid and worthy of attention.
This doesn’t work because depression isn’t a choice. Phrases like this frame depression as something a person can control through willpower, which creates the impression that recovery is simply a matter of effort. That belief can deepen feelings of isolation and failure.
Instead, try saying: “How can I support you right now?”
This shifts the focus from pressure to partnership. It allows the individual to express what they need in the moment and shows that you are willing to support them without judgment.
When you compare someone’s pain to other situations, it can dismiss their emotional experience. Rather than offering comfort, statements like this may make a person feel unheard and less willing to open up about what they are going through.
Instead, try saying: “Your feelings matter.”
This simple statement offers validation and reassurance. It helps create a sense of emotional safety and reminds the person that their experience deserves compassion and attention.
Depression goes beyond just having a low mood. This is a complex brain-based condition that can affect multiple brain systems. Studies have shown that it causes changes in the neural circuits that regulate reward, mood, and emotional processing, which can directly affect how an individual experiences the world.
Those brain changes usually manifest in motivation, energy levels, and decision-making. Individuals struggling with depression often find it challenging to get through daily tasks, may feel exhausted even after they’ve rested, and can find it hard to focus. Such issues are not a sign that they are lazy or that they lack effort. These are common symptoms of depression.
It’s important to understand that depression is not a sign of weakness, a character flaw, or a simple chemical imbalance. Although neurotransmitters play a role, research shows that depression involves neural networks, multiple brain systems, and environmental factors that interact in nuanced ways, depending on the individual.
Depression manifests in different ways. Some people experience low motivation and fatigue, while others notice changes in appetite, sleep, or emotional reactivity. This variety of symptom clusters are often determined by differences in brain function.
As mentioned earlier, depression doesn’t show up in the same way for everyone. The brain SPECT imaging work at Amen Clinics has revealed seven different subtypes of depression, some of which include anxiety as well. The symptoms associated with each type of depression vary based on differences in brain activity and blood flow patterns.
For example, in some individuals, depression causes persistent anxiety, which manifests as restlessness, a constant sense of unease, or excessive worry. Other people feel more irritable than sad, whereby they become short-tempered or easily frustrated without fully understanding why. In other instances, depression can show up as emotional numbness where sadness, joy, or connection feels absent or muted.
Depression also affects concentration and focus, where it becomes difficult for some people to complete tasks, stay organized, or make decisions. Some individuals may struggle with sleep disruption that can cause them to experience restless sleep, insomnia, or even sleeping far more than usual.
Since depression presents in a variety of ways, one-size-fits-all solutions don’t work. What benefits one person may not benefit another.
Related: 5 Things People with Depression Want You to Know
Many traditional approaches to depression start with a symptom checklist that focuses only on what an individual reports feeling.
Usually, this leads to a medication-first model. This is where the provider initiates treatment quickly to reduce depressive symptoms, in some cases without deeply examining contributing factors.
Traditional approaches are limited when it comes to exploring contributing factors and root causes, which may include medical conditions, brain function patterns, genetics, adverse childhood experiences, or lifestyle influences.
Additionally, biological imaging isn’t routinely used, and rule-out testing is mostly minimal. This can leave underlying contributors unrecognized. It can also affect how well the treatment can work over time.
A brain-first approach, as used by Amen Clinics, focuses on understanding how the brain is functioning rather than relying only on symptom checklists. Tools such as brain SPECT imaging evaluate activity and patterns of blood flow in the brain. These insights help clinicians see how depression can present differently from one person to another and guide more personalized care through precision medicine.
Additionally, our clinicians check for underlying medical conditions that may contribute to or resemble depression. Conditions such as sleep apnea, thyroid disorders, anemia, and vitamin deficiencies can affect mood and energy levels.
Within holistic psychiatry, depression is viewed as a condition related to brain health rather than a failure of willpower or character. When targeted interventions are employed to support brain function, symptoms improve over time.
Supporting an individual with depression is about showing up for them in ways that build trust, reduce isolation, and respect the experiences they are going through. Here’s what helps instead:
Certain symptoms indicate that depression can be more than an individual can manage on their own and that professional evaluation and support may be needed. Here is what to look out for:
Getting the right kind of help early enough can prevent symptoms from worsening. It is also a proactive step that helps improve the long-term outcomes.
At Amen Clinics, we focus on uncovering the underlying causes of depression instead of merely labelling the visible symptoms. Our whole-body approach starts with comprehensive evaluations in which we consider lifestyle factors, medical history, potential biological contributors, and mental health symptoms. Whenever appropriate, we use brain SPECT imaging to evaluate the patterns of activity and blood flow in the brain.
This allows our clinicians to practice precision medicine to more accurately understand what’s happening in your brain and to determine a clear path forward. Treatment plans are tailored to optimize your specific depression-related brain dysfunction or subtype instead of using the same approach to every patient.
The holistic psychiatry we practice combines cutting-edge neuroscience with natural ways to treat mental health conditions such as improving nutrition, optimizing sleep, addressing lifestyle factors that may be affecting brain health, and supporting stress regulation. Medication may be part of a treatment plan, when necessary, but it’s not automatically our first and only option.
Treatment at Amen Clinics addresses the root causes of your depression and supports the overall health of your brain, body, and mind.
When someone you care about is living with depression, the words you choose can carry more weight than you realize. Support doesn’t come from finding the perfect phrase or offering quick solutions. It comes from listening, showing compassion, and reminding them that they are not alone.
Depression is not a sign of weakness, laziness, or a lack of gratitude. It is a brain-based health condition that affects energy, motivation, mood, and thinking. Understanding this helps shift the conversation away from blame and toward empathy.
Small moments of support matter. A simple statement like “I’m here for you,” a willingness to listen without judgment, or a gentle encouragement to seek professional help can make a meaningful difference.
At the same time, it’s important to remember that depression often requires more than personal support alone. Professional evaluation can help uncover the biological, psychological, and lifestyle factors contributing to someone’s symptoms and guide effective treatment.
Recovery is possible, especially when understanding, compassion, and the right kind of care come together. Whether you’re supporting someone you love or seeking help yourself, reaching out is a powerful first step toward healing.
Many well-intended phrases can unintentionally minimize or oversimplify depression. Because depression affects brain function, including motivation, energy, and emotional processing, comments that suggest someone should simply “think positive” or try harder can make a person feel misunderstood and may increase feelings of shame or isolation.
Silence can sometimes feel like avoidance. A simple, honest statement such as “I care about you, and I’m here to listen” is often more helpful than trying to fix the situation or offer advice.
Irritability can be a symptom of depression, especially in adults. Responding calmly, without taking the reaction personally, and maintaining supportive communication can help reduce conflict.
Tough love approaches may increase guilt or withdrawal. Supportive, consistent presence is generally more effective than pressure or confrontation unless safety is a concern.
You can express concern without forcing action. Saying something like, “I’ve noticed you seem overwhelmed. Would you consider talking to a professional?” can open the door to support while respecting autonomy.
Yes. Depression can alter cognitive processing, making neutral comments feel more negative or critical. This is why compassionate phrasing and tone matter.
Amen Clinics uses a brain-first approach guided by precision medicine. Comprehensive evaluations, medical rule-outs, and brain SPECT imaging (when appropriate) help clinicians understand how brain function may be contributing to depression. This information supports personalized treatment plans rather than one-size-fits-all care. Through a whole-body approach to holistic psychiatry, treatment may include nutrition, lifestyle strategies, therapy, supplements, and medication when necessary.
Grahek, I., Shenhav, A., Musslick, S., Krebs, R. M., & Koster, E. H. (2019). Motivation and cognitive control in depression. Neuroscience & Biobehavioral Reviews, 102, 371-381.https://doi.org/10.1016/j.neubiorev.2019.04.011
Nestler, E. J. (2015). Role of the brain’s reward circuitry in depression: transcriptional mechanisms. International review of neurobiology, 124, 151-170.doi: 10.1016/bs.irn.2015.07.003
Trifu, S. C., Trifu, A. C., Aluaş, E., Tătaru, M. A., & Costea, R. V. (2020). Brain changes in depression. Romanian Journal of Morphology and Embryology, 61(2), 361.https://doi.org/10.47162/RJME.61.2.06
Beard, J. I., & Delgadillo, J. (2019). Early response to psychological therapy as a predictor of depression and anxiety treatment outcomes: A systematic review and meta‐analysis. Depression and Anxiety, 36(9), 866-878. DOI: 10.1002/da.22931
988 U.S. Suicide and Crisis Helpline website. Accessed March 11, 2026. https://988lifeline.org/
TL;DR:
From to-do lists to sticky note reminders to color-coded planners, writing things down can make life a little easier. But organizing your schedule is one thing. Organizing your thoughts is another. There’s something different about learning how to journal for mental health, especially when you’re feeling overwhelmed, stressed, anxious, or depressed.
According to research, simply putting your feelings into words can reduce stress in the brain and body, which is something scientists call affect labeling. The best part is that it works even when you’re not actively trying.
What’s more, reaching for a notebook or opening a blank Notes app to write out feelings during challenging times is a very healthy thing to do. A 2023 study suggested that writing about thoughts and emotions can help people process difficult experiences and may even reduce symptoms of stress, depression, and anxiety over time.
Journaling for mental health isn’t a performance or a test you have to pass. There’s no special format or perfect notebook required. This guide is here to help you start honestly, keep going imperfectly, and use writing as a tool to support your mental health
Journaling allows the brain to organize experiences into a clearer, more accurate narrative, making stressful events easier to understand. Putting emotions into words also supports cognitive processing and helps create meaning.
The brain has a tendency to replay worries on a loop. Psychologists call this rumination, a pattern that can intensify anxiety and depression. A 2022 literature review study on expressive writing found that structured writing exercises can help reduce rumination and support more effective processing of stressful experiences.
Writing things down helps slow those thoughts. Putting feelings into words also creates distance. Instead of being caught in an emotional spiral, you can get outside of it, gaining perspective.
If you struggle with negative thoughts, it will also allow you to clearly examine a persistent negative thought and ask if it is really true. So often, our thoughts lie to us. When you question them, it helps reduce their negative influence.
Journaling allows the brain to organize experiences into a clearer, more accurate narrative, making stressful events easier to understand. Research suggests that putting emotions into words supports cognitive processing and helps create meaning.
Journaling for mental health works best when it’s treated as a personal practice, not a task to get “right.” Some entries will feel insightful. Others may feel repetitive or incomplete. Both are part of the process. The real benefit comes from showing up and allowing your thoughts to unfold over time.
Related: How to Take Charge of Your Mental Health Journey
Starting something new, especially something so personal, can feel awkward at first. If you’re hesitating because you’re worried about doing it wrong or that you won’t know what to write. That’s normal, too. But it doesn’t have to be scary.
Instead of thinking about journaling as a creative project, try reframing it as a personal health habit like stretching or taking a walk. It’s simply a space where you can check in with yourself. Here’s how you can start:
There’s no correct journaling format. What matters most is choosing a method that feels natural and private.
Many people prefer a traditional notebook because writing by hand slows thinking down and encourages reflection. It can also help you feel grounded in the present, which is particularly beneficial as part of a morning or nightly ritual. Research shows that handwritten expressive writing exercises can improve emotional processing and reduce psychological stress in some participants.
Benefits:
Considerations:
Typing into a phone or computer works well for people who think quickly or prefer convenience. Just keep in mind that screens are social spaces by design. A 2022 study shows how digital devices interrupt attention and cognitive focus, so be aware that there is a greater potential for distraction if you are using one.
Benefits
Considerations:
Guided journals provide prompts or structured reflection questions. According to a 2018 study, structured writing prompts can help you explore emotions more effectively than completely unstructured writing, especially for beginners.
Benefits:
Considerations:
Ultimately, the best format is the one you’ll actually use and enjoy doing. Try them all to see which one feels most natural and comfortable. Whatever you choose, make it a habit you return to consistently.
Consistency matters more than the duration of your journaling session. It doesn’t require long sessions to be meaningful. A 2021 expressive writing study used sessions lasting about 15 to 20 minutes over several consecutive days, suggesting that relatively brief writing periods can still support emotional processing and reflection.
For everyday journaling, even 5 to 10 minutes can be enough. Try choosing a simple time anchor, such as:
Think of it less as an assignment and more as a personal ritual where you pause during the day to give your thoughts room to breathe. If journaling every day feels like too much, do it every other day. If you miss a day, just pick up again as soon as you can. Consistency is the goal.
Some people abandon journaling because they feel pressure to write well. Framing it as simply writing words on the page, instead of trying to make it sound polished, can help. A 2022 systematic review found many types of journaling interventions were associated with improved mental health symptoms. Setting just one small rule can remove that mental pressure and give you the freedom to just start writing. Here are some “rules’ that can free up the process:
“I don’t edit myself.”
Embracing free-flow journaling encourages a meditative flow, where thoughts move more freely without constant self-monitoring.
“Spelling doesn’t matter.”
Journaling isn’t an essay or novel plan. Imperfect writing often reflects more honest thinking, so just be honest with yourself. You’ll know what you meant.
“This is just for me.”
Your journal is a private space for you. No audience, no expectations, and no grades. Being honest with yourself can be the hardest step, but it’s worth it.
These rules are there to help you turn journaling into a place of honest expression that helps you regulate your emotions and heal your mental health.
Video: This Is How Negative Thinking Impacts Your Brain
Once you’ve started journaling, the next challenge is pretty common.
What exactly do I write?
Many people open a notebook and suddenly feel like their thoughts are a blank slate. That’s normal, too. Writing about your mental health doesn’t require dramatic stories or deep insights.
Research suggests that simply expressing thoughts and emotions through writing can support emotional processing over time. Often, the most helpful entries start with what’s happening right now.
Instead of trying to analyze your entire life story, begin with simple observations of your daily life. Some research shows that focusing on the present moment is linked to lower levels of stress, anxiety, and depression.
You might start writing about:
These details may seem small, but they create self-awareness. Over time, journaling can reveal the patterns in your stress, mood, and daily experiences.
Prompts are most helpful when you feel stuck because they can gently guide your thoughts without forcing them. Try starting with phrases like these:
Write whatever emotions or moods are present at that moment, even if they seem contradictory.
This prompt can help you identify recurring concerns, unresolved thoughts, and previously unknown mental burdens.
Repeating thoughts often signal something important on your mind that you’re trying to process. Even a few sentences responding to these prompts can open the door to deeper reflection.
One of the most helpful mindset shifts is accepting that messy writing is normal and can be quite helpful to understanding how you think. Your journal might include a few:
But that’s not a bad thing. This is just your natural rhythm of processing experiences. Your human brain rarely follows a perfect structure in how you think. Journaling just gives your thoughts space to unfold.
If you’d like more structure while you’re learning how to journal for mental health, specific prompts in the form of questions can help guide self-reflection without overthinking it. The examples below help you emphasize awareness, emotional regulation, and balanced thinking.
Gratitude journaling doesn’t mean ignoring difficult emotions. You simply add balance by noticing supportive moments in order to see the full picture outside of yourself.
Related: The 5-Minute Morning Routine to Boost Your Brain
Journaling is most helpful when it feels supportive rather than stressful. However, these common habits can make it feel like a chore. Here are a few ways to reframe things when you start feeling off-track.
Most people start journaling and immediately try to solve their problems and figure out all of their emotions. Instead, focus on describing what’s happening now. Understanding often comes with time.
Journaling during difficult moments is helpful, but writing occasionally during calm periods provides balance. It also makes journaling feel less like an emergency tool and more like a supportive habit.
Everyone knows life gets busy. Missing a few days, or even weeks, doesn’t erase the value of journaling whenever you can. It’s as simple as returning to it when you’re ready. Your journal isn’t keeping a winning or losing score on how often you write, and you shouldn’t either.
Learning how to journal for mental health can be a powerful self-reflection tool, but it isn’t a cure-all treatment.
If your emotions feel intense, persistent, or overwhelming, support from a qualified mental health professional can make a meaningful difference. Therapists, psychiatrists, and other mental health professionals are trained to help you navigate complex emotional experiences.
A 2019 study suggests that expressive writing may complement other therapeutic approaches. For example, writing interventions have been studied as supportive tools for people facing stressful medical diagnoses, showing improvements in emotional well-being and quality of life.
Still, journaling works best as one tool among many. It can work especially well when combined with professional guidance.
But you don’t need to feel like something is wrong with you to gain the benefit of writing to understand yourself more.
The easiest way to maintain journaling is to connect it to an existing routine. Attach it to something you already do. A 2024 systematic review found that attaching a new behavior to an existing routine is one of the most effective ways to make it stick. Here are a few examples to think about trying:
Over time, lowering your expectations can also help sustain the habit. Instead of writing long entries every day, allow your practice to evolve from short bursts like:
Journaling works best when it adapts to your life, not the other way around.
Mental health affects everyone, not just an individual person. Your loved ones, friends, coworkers, and communities can all be impacted when you do not care for your own mental well-being. When someone takes time to reflect, process emotions, and seek support, those changes often ripple outward, too.
Learning how to start a journal for mental health improves your communication, patience, and understanding of yourself and others.
Journaling is one small but meaningful way to start that process. It’s not about writing beautifully or filling pages perfectly. It’s about showing up honestly and giving those swirling thoughts a place to land.
Mental health journaling is the practice of writing about your thoughts, emotions, and daily experiences to better understand what’s happening internally, encourage reflection, and build awareness rather than perfection. Over time, journaling can help people recognize patterns in mood, stress triggers, and emotional responses. These insights can support healthier coping strategies.
Start small and keep the process simple.
Choose a notebook or digital app that feels private and accessible. Set aside five minutes and write whatever comes to mind without worrying about grammar, structure, or spelling.
The most important part is honesty. Journaling works best when it feels like a conversation with yourself rather than a writing assignment.
Write about a variety of experiences and observations. A few common topics include:
Simple prompts like “Right now, I feel…” or “Something that’s been on my mind lately…” can help you get started.
There’s no required schedule when learning how to start a journal for mental health. Some people write daily, while others journal a few times a week or only during stressful periods. Consistency matters. Focus on making the habit feel manageable and supportive. Even short writing sessions can be meaningful.
Journaling can support self-reflection and emotional awareness, but it should not replace professional mental health care.
Amen Clinics offers integrated mental health care with a whole-body approach. Our comprehensive evaluation includes brain SPECT imaging, a detailed personal history, and clinical assessments to help understand what is really going on your brain.
Our clinicians practice precision medicine and holistic psychiatry by using this data to craft personalized treatment plans, which includes natural ways to treat mental health conditions, such as lifestyle changes, nutritional interventions, and therapy. Medication is only used when necessary.
Journaling can complement therapy by helping you organize those thoughts and track emotional patterns between sessions.
Stress, depression, anxiety, and other mental health conditions can’t wait. At Amen Clinics, we practice precision medicine—using brain SPECT imaging and comprehensive evaluations to understand what’s really happening in your brain, not just your symptoms.
Our whole-body approach to holistic psychiatry combines cutting-edge neuroscience with natural ways to treat mental health conditions, including targeted nutrition, supplements, lifestyle strategies, therapy, and medications (when necessary). Every treatment plan is personalized to address the root causes of your struggles and support the health of your brain, body, and mind.
Don’t settle for guesswork. You deserve answers—and a plan built specifically for you. Speak with a Brain Health Advisor today at 888-288-9834 or visit our contact page to get started.
Founded in 1989 by double-board certified psychiatrist and neuroscientist Daniel G. Amen, MD, Amen Clinics Inc. (ACI) is known as the best brain and mental health company in the world. Our clinical staff includes over 50 healthcare specialists, including adult and child psychiatrists, integrative (functional) medicine physicians, naturopaths, addiction specialists, forensic psychiatrists, geriatric psychiatrists, nutritionists, licensed therapists, and more. Our clinicians have all been hand-selected and personally trained by Dr. Amen, whose mission is to end mental illness by creating a revolution in brain health. Over the last 35-plus years, ACI has built the world’s largest database of functional brain scans—nearly 300,000 SPECT scans on patients from 155 countries—related to how people think, feel, and behave.
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Did you know that some people in their 80 years or older have the same memory ability as people 20 to 30 years younger?
It’s true.
These memory whizzes are called “superagers.” Scientists at the Northwestern University Super-Aging Research Program have been studying superagers for 25 years hoping to discover how they’ve avoided common age-related cognitive decline, as well as more serious neurodegenerative disorders like Alzheimer’s disease.
In a 2025 study published in Alzheimer’s and Dementia, the super-aging researchers disclosed a groundbreaking finding. It turns out that this diverse group of superagers has one unifying commonality: they’re super social.
It appears that forming meaningful social connections and maintaining social relationships may play a key role in the lasting healthy cognitive function these superagers enjoy.
Here’s what you need to know about superagers and the steps you can take to become one yourself.
Superagers are a rarity, accounting for less than 10 percent of the older population. Experts define them as people who are 80 or over who have memory skills equal to those of individuals who are 20 to 30 years younger.
They also have younger-looking brains—less shrinkage and fewer Alzheimer’s disease–type changes in the brain.
Did you know that some individuals 80 years or older have the same memory ability as people 20 to 30 years younger? It’s true! These individuals are called “superagers” and they all share one common trait.
Much more common among aging individuals is what is called cognitive decline. They experience some brain changes and cognitive deficits that occur as part of the aging process, but their ability to function in everyday life is not impaired.
Chiefly, researchers have found that brain aging impacts some cognitive abilities, such as processing speed and some memory functions, visuospatial, language, and executive function abilities.
Medical research has identified the following features as characteristic of normal cognitive aging:
Many health professionals refer to this as “normal cognitive decline.”
However, Dr. Daniel Amen and the brain health specialists at Amen Clinics have found that cognitive decline may be common, but it is not normal. In fact, the brain-imaging work at Amen Clinics shows that age-related deficits can be reduced with lifestyle interventions, according to research.
Related: How Old Is Your Brain (And How to Make It Younger)
Unfortunately, there are millions of individuals who have cognitive decline and structural changes in the brain that are more dramatic. These people may suffer from either mild cognitive impairment (MCI) or some type of dementia, such as Alzheimer’s disease.
When concerns with memory go beyond what’s considered normal cognitive changes, the symptoms may be due to mild cognitive impairment. Symptoms of MCI include trouble with memory, language, and judgment.
Yet, while the symptoms are more serious than normal cognitive aging, they still don’t impair daily functioning.
Related: What Is Mild Cognitive Impairment?
It’s estimated that roughly 8 million U.S. adults suffer from MCI—and about 90 percent of them are unaware they have it.
Some of the most common symptoms of mild cognitive impairment may include:
It’s not uncommon for people with MCI to also experience depression, anxiety, short temper/aggression, or a lack of interest in life. More people with MCI than without it will eventually develop dementia.
Dementia is an umbrella term for certain neurodegenerative diseases. There are four common types of dementia that damage important brain functions and lead to:
Dementia significantly interferes with a person’s ability to perform everyday activities like bathing, dressing, cooking, managing finances, driving, and social engagement. As dementia advances, the level of support needed for care and increases as well.
An estimated 55 million people around the world live with some form dementia. More than 6.5 million U.S. adults currently have Alzheimer’s disease, the most common form of dementia, and that number is expected to double by 2050.
Common signs and symptoms of dementia may include the following:
There’s no single cause of MCI and dementia, but rather a host of risk factors that contribute to its development, including:
Over two decades ago, researchers at the Cognitive Neurology and Alzheimer’s Disease Center at Northwestern University decided to study what is going right in the aging brain as opposed to studying pathology.
They became aware of certain individuals who appeared to defy normal brain aging, more serious memory deficits, and neurodegenerative issues. They sought to study these people in hopes that it might provide information helpful in treating Alzheimer’s disease and other forms of dementia and launched the SuperAging Program in the year 2000.
They coined the term superager and defined it as an individual 80 years or older with a demonstratable memory test score at or above the norm of 50- to 65-year-olds.
During initial recruitment, just 10 percent of the people screened who believed they had outstanding memories were included in the research. Since its inception, the program has studies 290 superagers. A total of 79 of these individuals donated their brains to the program for autopsy research after death.
In an initial study, published 12 years into the program, the researchers noted that superagers exhibit significantly greater cortical thickness and volume than their cognitively normal age-matched peers. In addition, they show no cortical atrophy.
Since this region is associated with attention, and attention supports memory, the finding reveals that keen attention may possibly be what supports the exceptional memory function in superagers.
In the 2025 study published in Alzheimer’s and Dementia mentioned earlier, the SuperAging Program researchers compiled new and revelatory observations based on over 20 years of data.
Here are some of the characteristic findings about superagers:
The importance superagers place on building and maintaining social connections was one of the most significant commonalities noted about them.
Their high sociability makes sense and even aligns with previous studies on aging populations. Indeed, social connections and aging well are closely linked.
Highly social people are more resistant to cognitive decline as they grow older, research shows. Studies also suggest a link between larger brain size and greater social connectedness.
On the other hand, loneliness, defined as having a lack of meaningful social connections, appears to have a detrimental impact on aging brains as it is associated with cognitive decline, memory loss, and increased dementia risk.
A 2024 review study on loneliness and aging analyzed data from more than 600,000 participants. It found that feeling lonely increases the risk for dementia by 31 percent.
Related: 7 Ways to Be Less Lonely
While other factors are at play in superagers, this finding alone speaks volumes in terms of the potential protections an aging brain may enjoy from an individual developing strong social connections.
Scientists have discovered that superagers’ brains have special features that help explain why they stay sharp and socially connected well into later life.
Here’s what makes their brains different:
Being more social may be one of the keys to achieving superager status. However, researchers believe what it’s probably a combination of behavior, as well as genetics and biology that makes superagers.
That said, building and maintaining meaningful social connections may help to protect your memory and brain function. Enjoying quality social connections, of course, will also add to your overall well-being.
Consider taking an art class, joining a singing group, pursuing a hobby, trying in-person recreational sports, volunteering, or getting involved at a church. New activities also boost neurogenesis and brain plasticity, which also helps to boost and protect your brain health.
Remember that a variety of relationships lead to greater well-being as they fulfill different types of needs.
While not everyone may reach superager status, research shows that brain-healthy habits—such as staying socially connected, eating well, exercising, and keeping your mind active—can protect memory and slow cognitive decline. At Amen Clinics, we use brain SPECT imaging and personalized treatment plans to help you strengthen your brain at any age.
At Amen Clinics, we don’t just treat symptoms—we look at the root causes of memory loss and cognitive decline. Using brain scans, lab testing, and a whole-person approach, we identify issues such as poor blood flow, inflammation, hormonal imbalances, or untreated head trauma that may be contributing to memory issues. Then we create targeted solutions to optimize brain health.
It’s never too late to take action. Amen Clinics offers advanced diagnostic tools and comprehensive care plans—including lifestyle strategies, nutritional support, and innovative therapies—that can help slow or even reverse decline. Many patients notice improvements in memory, focus, mood, and quality of life after treatment.
Memory loss, cognitive decline, and other mental health conditions can’t wait. At Amen Clinics, we provide personalized, science-backed treatment plans designed to target the root causes of your symptoms. Our 360-approach includes brain SPECT imaging, clinical evaluations, innovative therapeutic techniques, medications (when necessary), and holistic lifestyle recommendations to promote the health of your brain, body, and mind. Speak to a specialist today at 888-288-9834 or visit our contact page here.
Founded in 1989 by double-board certified psychiatrist and neuroscientist Daniel G. Amen, MD, Amen Clinics Inc. (ACI) is known as the best brain and mental health company in the world. Our clinical staff includes over 50 healthcare specialists, including adult and child psychiatrists, integrative (functional) medicine physicians, naturopaths, addiction specialists, forensic psychiatrists, geriatric psychiatrists, nutritionists, licensed therapists, and more. Our clinicians have all been hand-selected and personally trained by Dr. Amen, whose mission is to end mental illness by creating a revolution in brain health. Over the last 35-plus years, ACI has built the world’s largest database of functional brain scans—nearly 300,000 SPECT scans on patients from 155 countries—related to how people think, feel, and behave.
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TLDR: Paternal postpartum depression (PPPD) is a brain-based mood disorder that affects an estimated 1 in 10 fathers during the first year after a child is born.
Unlike maternal postpartum depression, PPPD often presents as irritability, emotional withdrawal, anger, or increased risk-taking rather than visible sadness — which is why it frequently goes undiagnosed. Contributing factors include hormonal shifts (including declines in testosterone and changes in cortisol), chronic sleep deprivation, financial stress, and relationship strain. Research also shows that fathers are at higher risk when their partners are experiencing postpartum depression. Brain SPECT imaging at Amen Clinics has identified 7 distinct subtypes of depression, each associated with different patterns of brain activity — suggesting that effective treatment for PPPD should be personalized rather than one-size-fits-all.
Medically reviewed by Dr. Neha Kansara, MD, Amen Clinics.
When a baby arrives, the spotlight naturally turns to the mother and newborn. Friends and family ask how the baby is sleeping, how mom is recovering, and how the household is adjusting.
Amid all of this, a father’s experience during this life-changing time can easily be overlooked.
Because the early weeks after birth revolve around the mother’s physical recovery and the demands of caring for a newborn, many fathers quietly push their own struggles aside. Few people talk about or even realize that new dads can experience depression too, and many men don’t realize the emotional changes they’re feeling may actually be depression.
As fathers adjust to sleepless nights, new responsibilities, and major life changes, some begin experiencing feelings of sadness, irritability, withdrawal, or anxiety. These shifts can feel confusing and isolating, especially when the expectation is that fathers should stay steady, supportive, and strong.
Paternal postpartum depression is more common than many people realize, as it so often goes unrecognized or is dismissed as “just stress.” In reality, paternal postpartum depression is a brain-based condition.
In this blog, we’ll explore paternal postpartum depression, including how common it is, the symptoms fathers may experience, and why recognizing it as a brain health issue can help families respond with greater understanding and support.
Depression after childbirth affects fathers and non-birthing partners too. They are likely to experience major mood changes as they transit to parenthood because of factors like hormonal shifts, increased responsibilities, sleep deprivation, and brain-based stress responses.
Paternal postpartum depression (PPPD) is one of the forms of clinical depression experienced by fathers and non-birthing partners during pregnancy, childbirth, or in early parenthood.
PPPD presents ongoing mental, emotional, or behavioral symptoms, including feeling withdrawn, irritability, anxiety, low mood, and trouble connecting with the newborn baby. These changes go far beyond normal adjustment stress.
Depression after childbirth is not limited to mothers. Fathers and non-birthing partners are also likely to experience major mood changes as they transit to parenthood because of factors like hormonal shifts, increased responsibilities, sleep deprivation, and brain-based stress responses.
Although PPPD may share similarities with maternal postpartum depression, it usually shows up differently. Non-birthing partners and fathers can show fewer outward symptoms of sadness and instead undergo emotional numbness, anger, behavioral changes, and increased anxiety.
In short, paternal postpartum depression is a brain-based mood disorder that can develop in fathers and non-birthing partners after a child is born, and if left untreated, it may impact relationships, mental health, and daily functioning.
Experts view paternal postpartum depression as a significant and measurable concern and not a rare experience. Research estimates that at least 10 percent of fathers experience depression within the first year after their children are born, and that they are frequently overlooked and under-supported.
Studies focus on the first year after children are born, as the main period where fathers are at a higher risk of PPPD. It can appear anytime during the first year, whether in the first month, from three to six months, or later in the year.
Research also suggests that there’s a higher likelihood of fathers developing PPPD when their partners are also experiencing postpartum depression. This suggests the interconnected nature of family mental health after children are born.
The actual rates of paternal postpartum depression could be higher than the reported ones due to stigma, inconsistent screening, and underreporting. Some fathers don’t seek help or go for routine check-ups for mental health after childbirth.
When they have symptoms, they can be misinterpreted as adjustment issues and stress instead of clinical depression.
PPPD is often underrecognized, which may leave many fathers without the support they need. Here is why:
Our modern culture has always expected fathers to be emotionally steady, strong, and supportive after the birth of a baby. Such societal norms make fathers feel like admitting to feeling sad or struggling with emotions is a sign that they are weak. That discourages them from seeking help.
Paternal postpartum depression can show up differently compared to maternal postpartum depression. Although mothers can show more overt sadness, fathers usually display anger, irritability, or withdrawal. Sometimes, those behaviors are mistaken for fatigue, stress or personality traits instead of signs of depression.
Since depression in fathers usually shows up as emotional numbness or irritability rather than clear sadness, it’s likely to be overlooked by family members, partners, and even healthcare providers. That can cause a delay in recognition and treatment.
Most of the postpartum mental health clinics are specifically designed with mothers in mind. The standardized tools for detecting depression in fathers are limited. That leads to missed opportunities for early intervention or underdiagnosis.
There is a social stigma around men’s mental health, which usually prevents fathers from speaking openly about the struggles they are going through. Most fathers have the fear of being judged or not living up to the “ideal father” expectations, which keeps them from reaching out for help, even when their symptoms are interfering with their relationships and well-being.
PPPD shows up in different ways, as illustrated below. Again, its symptoms can vary from one father to another.
Dr. Neha Kansara is a double board-certified psychiatrist specializing in perinatal, child, adolescent, and adult psychiatry. She completed her adult psychiatry residency at the University of Mississippi Medical Center and her child and adolescent psychiatry fellowship at LSU. Her research background includes work at SUNY Upstate, Duke University, and the VA hospital in Washington, D.C. Dr. Kansara treats ADHD, autism, trauma and PTSD, OCD, eating disorders, postpartum mood disorders (PMADs), and anxiety and depression across all ages. She is also certified in Transcranial Magnetic Stimulation (TMS) and trained in Deep Brain Stimulation (DBS). Her approach to patient care is holistic and bio-psycho-social, treating the whole person rather than symptoms alone.
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