ARCHIVE

Anxiety can feel overwhelming. Depression can be crushing. Even worse, it is possible to have both anxiety and depression at the same time, creating a double dose of psychological pain. In fact, it’s not unusual to suffer from both of these conditions. The Anxiety & Depression Association of America reports that nearly one-half of those diagnosed with depression are also diagnosed with an anxiety disorder, making these commonly co-occurring concerns. Read on to discover the telltale signs and symptoms of each condition to see if you may have this challenging combination, what functional brain imaging shows about this duo and healthy ways to help you manage it. Anxiety can feel overwhelming. Depression can be crushing. Even worse, it is possible to have both anxiety and depression at the same time, creating a double dose of psychological pain.
Click to tweet

ANXIETY AND DEPRESSION SYMPTOMS

People who have both anxiety and depression experience a combination of the following signs and symptoms associated with each disorder. Anxiety symptoms include: Meanwhile, depressive symptoms include the following: Although symptoms of either condition may rise to the forefront at different times, both groups of symptoms are present on a regular basis in people who have both anxiety and depression.

ANXIETY AND DEPRESSION IN THE BRAIN

Functional brain imaging can be helpful in understanding if a person has both anxiety and depression. The brain SPECT  imaging work at Amen Clinics has helped identify 7 types of anxiety and depression. Each type is associated with specific blood flow patterns in the brain. The brain SPECT scans of people with Type 1: Pure Anxiety show high activity in the basal ganglia—structures that integrate feelings, thoughts, and movement, and play a role in motivation. The basal ganglia also help to set the body’s idle and anxiety level. High activity in this brain region is associated with anxiety. The SPECT scans of people with Type 2: Pure Depression show increased activity in the deep limbic system, which is the brain’s emotional center. When people have symptoms of both conditions and there is excessive activity in both the basal ganglia and the deep limbic system, it is associated with Type 3: Mixed Anxiety and Depression.

MANAGING MIXED ANXIETY AND DEPRESSION

Especially when Mixed Anxiety and Depression are left untreated, it’s not unusual for people with these co-occurring disorders to take treatment into their own hands through harmful choices—for example, self-medicating with toxic substances that calm the brain, such as alcohol or marijuana. Fortunately, there are healthier ways to cope. First, when feeling anxious or depressed, identify and challenge the automatic negative thoughts (ANTs) that are worsening these problems. Ask yourself if the thought is 100% true. There’s a good chance it won’t stand up to scrutiny. Then, throughout the day, incorporate wellness-enhancing habits to help keep the symptoms of anxiety and depression at bay. Try spending 10 to 20 minutes each day in meditation—this simple step can improve your mood by calming stress and anxiety, which often lead to symptoms of depression. (New to meditation? Try these 3 calming practices.) In addition, getting regular exercise is a great way to discharge anxious energy and clear the mind. Physical activity can also boost brain health and provide a release of endorphin hormones, which help lift your mood.

DIAGNOSING AND TREATING MIXED ANXIETY AND DEPRESSION

Because Mixed Anxiety and Depression are complex conditions, and because each of the 7 types of anxiety and depression can create many overlapping symptoms, it can be very difficult to get an accurate diagnosis without looking at the brain. Furthermore, with so much variation in brain function, there isn’t a one-size-fits-all treatment that will work for everyone—and what is helpful for one type may worsen symptoms for another type. Customized treatment ensures that each person reaps the best possible results. Without treatment, Mixed Anxiety and Depression can significantly disrupt the personal, professional, social, and occupational aspects of a person’s life. In fact, untreated anxiety and depression are associated with higher incidences of: The good news is, with the right diagnosis and a personalized treatment plan, people suffering from Mixed Anxiety and Depression can overcome their symptoms and have healthier, happier, and more fulfilling lives. Anxiety, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. By Daniel G. Amen, MD I had to wait 3 hours and I feel like I got punched in the arm, but I received my first dose of the COVID-19 vaccine! As a healthcare provider, I felt it was my duty to my patients and to everyone in our clinics to do it. What about you? If you’re like many of our patients at Amen Clinics, you may be struggling with anxiety about the COVID-19 vaccine. Our patients have expressed a wide range of emotions about immunization. Some are worried about potentially scary side effects. Some are concerned they won’t be able to receive the vaccination. Others are angry that the shots aren’t available to all Americans yet. Still, others see the vaccine as a political move that doesn’t fit in their belief system. Whatever is making you nervous, know that there are ways to cope with your anxious or stressful thoughts about the vaccine. Here are a few strategies I share with my patients that may help you too. If you’re like many of our patients at Amen Clinics, you may be struggling with anxiety about the COVID-19 vaccine. There are ways to cope with your anxious or stressful thoughts about the vaccine.
Click to tweet

6 Ways to Cope With Your Anxious or Stressful Thoughts About the COVID Vaccine

1. Do your research and be aware of possible side effects.

Look to reliable sources for up-to-date information on the vaccines. On the CDC’s COVID-19 Vaccines page, you can find details on how and when you can get the vaccine, possible side effects and allergic reactions, vaccine safety, and more. Being well-informed on these issues can help soothe the nervousness surrounding immunization and can answer many of the questions you may have.

2. Focus on what you can control.

Even if you’re able to receive the vaccine, you still need to take care of the #1 strategy to fight off infection by shoring up your immune system. Some important ways to do this include lowering your stress; checking and optimizing your vitamin D levels (only 25% of the U.S. population has healthy levels of vitamin D); and taking a multivitamin/mineral, omega-3 fatty acids, and therapeutic mushrooms (found to have immune-enhancing effects).

3. Practice empathy.

If you’re upset that others are getting the vaccine and you aren’t, work on empathy, which is the awareness of other people’s needs and concerns. Empathy stems from what researchers call the “mirror neuron” system in the brain. These neurons “allow us to grasp the minds of others,” according to researchers, which is why we open our own mouths when we feed a baby or yawn when others start to yawn first. We “play” their minds in our brains. Developing empathy involves a number of important skills, including mirroring, being able to get outside of yourself, and treating others in a way you would like to be treated.

4. Be patient.

Whether you’re waiting for your turn to be eligible for the vaccine, or you need to wait in a mile-long line to actually get the shot, you need patience. The brain’s prefrontal cortex (PFC) is involved in the ability to be patient. If your PFC is weak, you tend to be more impulsive and less capable of exercising patience. Boosting dopamine levels is one of the best ways to strengthen the PFC. Higher-protein, lower-carbohydrate diets tend to help, as does physical exercise, and certain stimulating supplements, such as rhodiola, green tea extract, l-theanine, and ashwagandha.

5. Kill the ANTs (automatic negative thoughts).

If the vaccine fills you with frightening thoughts, such as, “If I get the vaccine, it will give me COVID” or “I’m going to have terrible side effects from the vaccine,” recognize that these are signs of an ANT infestation. You need to challenge these thoughts. Whenever you feel sad, mad, nervous, or out of control, write down your negative thoughts. Next, ask yourself if they are really true, or if they are a bit distorted to make you feel worse. Focusing your mind on rational thoughts will help you feel much better.

6. Calm panicky feelings.

If the vaccine causes you so much stress that it makes you have a panic attack, follow these 4 steps to break an anxiety attack. Anxiety, panic attacks, overwhelming stress, and other mental health issues can’t wait. During these uncertain times, your mental well-being is more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Feeling depressed or anxious? If you seek help from a primary care physician or a traditional psychiatrist, you’re likely to walk away with a prescription for antidepressants or antianxiety medication and not much else. But pills aren’t enough to deliver optimal mental health. In fact, because most conventional healthcare provides make diagnoses based on symptom clusters alone, it’s not uncommon to be misdiagnosed or given the wrong treatment. This can make your mental health problems worse. In order to have a healthy mind, you must first have a healthy brain. To do that you must optimize the 4 circles of a whole life—biological, psychological, social, and spiritual. Integrative psychiatry helps you do it. In order to have a healthy mind, you must first have a healthy brain. To do that you must optimize the 4 circles of a whole life—biological, psychological, social, and spiritual. Integrative psychiatry helps you do it.
Click to tweet
Integrative psychiatry, a form of integrative medicine or functional medicine, takes a whole-person approach to mental health by helping you enhance all these areas of your life to promote better psychological well-being and cognitive function. Integrative psychiatry is based on solid science, and as science advances, so does this form of mental health with more sophisticated diagnostic testing, more effective therapies, and more powerful solutions. Integrative psychiatrists assess, diagnose, and treat patients based on the most cutting-edge scientific findings. Treatment may include standard-of-care options in addition to science-backed complementary and alternative therapies to foster healing. One study in the journal Psychiatric Services found that 35% of people use at least one form of complementary and alternative medicine for mental health, and that was over 10 years ago. That percentage is estimated to be much higher now as integrative psychiatry continues to grow in popularity.

Here are 7 ways integrative psychiatry can help your mental health.

1. Discover brain health issues that are holding you back.

Many people who are experiencing psychological issues have underlying brain health problems that are contributing to their anxiety, depression, lack of focus, memory loss, or brain fog. Integrative psychiatrists who use brain SPECT imaging can help identify undetected issues, such as traumatic brain injury, areas that are overactive, and areas that are underactive. With these insights, an integrative psychiatrist can provide precision treatment plans to enhance brain health.

2. Identify biological causes for mental health problems.

Issues such as mood swings, short attention span, and anxiousness can be related to physical issues. With integrative psychiatry, diagnostic lab tests can help root out biological problems that cause mental health symptoms. For example, Lyme disease, hormonal imbalances, and blood flow problems have been linked to psychiatric symptoms. In addition, comprehensive testing can reveal if there are any toxic substances that may be affecting your brain and mental health.

3. Find the best healing foods and nutritional supplements for your needs.

The foods you eat can either drive depression and anxiety or they can promote positive moods and calm. Psychiatrists who take an integrative approach to treatment evaluate your diet and assess any micronutrient deficiencies and make food and supplement recommendations based on your individual needs.

4. Provide strategies to improve the health of your mind.

For many people, negative thinking patterns and an undisciplined mind can fuel symptoms associated with mental illness. As part of a whole-person treatment plan, trained integrative psychiatrists provide patients with scientifically proven strategies to challenge the ANTs (automatic negative thoughts) that steal your happiness and gain control of your mind. And sophisticated neuropsychological testing performed by integrative psychiatrists can provide valuable insights into your cognitive function.

5. Develop routines that help reduce stress.

A highly stressful lifestyle can keep you stuck in psychological hell. Integrative psychiatrists provide people with evidence-backed relaxation protocols that help your brain and your mind. Learning to manage stress is an important part of any integrative treatment plan.

6. Learn how to create a support network.

Integrative psychiatrists know that who you spend time with matters. If you surround yourself with people who are negative or conflict-driven, or who engage in bad habits such as heavy drinking or drug abuse, it can drag you down. Working with a professional to assess your social circle and identify the “accomplices” who harm your psychological well-being and the “friends” who support your brain healthy habits can make a big difference.

7. Find your “why.”

Experts understand that having a sense of purpose in life can provide the motivation to get and stay healthy. An integrative psychiatrist can work with you to pinpoint what gives your life meaning. When you have a personalized integrative treatment plan that addresses all of your needs—biological, psychological, social, and spiritual—it helps put you on a faster path to a lifetime of healing. Symptoms of depression, anxiety, and other mental health issues can’t wait. During these uncertain times, your mental well-being is more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Do you find yourself frequently getting into spats with your spouse? Butting heads with coworkers? Going to war with your neighbors? If your relationships are filled with angst and arguments, it can rob you of your happiness and make your life miserable. It doesn’t have to be this way. In 30 years of clinical practice, the psychiatrists at Amen Clinics have helped thousands of couples overcome marital conflict and thousands of other patients learn how to get along better with the people in their lives. And there’s one secret they’ve found that is the most helpful. Shut up and listen! In 30 years of clinical practice the psychiatrists at Amen Clinics have helped tens of thousands of patients learn how to get along better with others. And there’s one secret they’ve found that is the most helpful: Shut up and listen!
Click to tweet
According to the team at Amen Clinics, learning the art of listening is the key to better communication that will help all of your relationships. Here’s what you need to know.

3 RULES OF LISTENING FOR BETTER RELATIONSHIPS

1. Practice active listening.

“I hear you saying…,” or active listening, is a technique therapists are taught to increase communication. It forces you to really hear and understand what the other person is saying. This technique involves repeating back what you understand the other person to be saying. In this way, you check with the sender whether the message you received is the one they intended to convey. Communication often breaks down because of distortions between intention and understanding, especially in emotionally charged encounters. Simply saying, “I hear you saying… Is that what you meant?” can help you avoid misunderstandings. This technique is particularly helpful when you suspect a breakdown in communication. Different phrases in using this technique might be: “I heard you say…. Am I right?” “Did you mean to say…?”  “I’m not sure I understand what you said. Did you say….?” “Did I understand you correctly? Are you saying that….?” “Let me see if I understand what you’re saying to me. You said that…?” Advantages to “active listening” include:

2. Listen without judgment.

This can be really tough for some people, but don’t try to prove that others are wrong and you’re right. Let them say their piece and think carefully about how you react to what they’re sharing. Avoid saying things like: “You shouldn’t feel that way.” “Get over it.” “You brought this on yourself.” “That’s a dumb idea.” “Don’t be so stupid.” Diminishing someone else’s feelings, blaming someone, or calling them names is hurtful and can put them on the defensive. It almost guarantees a heated exchange or a rift in the relationship. When listening to others, try to put yourself in their place and use phrases like the following instead. “That must be challenging for you.” “I feel for you.” “It’s a shame that this is happening.” “Let’s flesh out that idea to see if it could work.” “Maybe there’s another way to look at this.” Offering support and letting people know they can open up to you enhances communication and will solidify your relationship.

3. Don’t talk over people.

Stop interrupting and let others finish what they’re saying. If you’re the type who jumps in to complete others’ sentences or to respond to what you think they may say, take a moment to pause. Your brain may be infested with fortune-telling ANTs, automatic negative thoughts that cause you to predict the worst. Also, when you try to guess what others are going to say, you deny them the chance to fully express themselves. You may think you’re showing an interest in their views, but they may interpret it as you not allowing them to be heard. Sometimes the best thing you can do is say nothing at all and just let the other person speak. Marital problems and trouble in other relationships can’t wait. During these uncertain times, your mental well-being is more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Depression is not a single or simple disorder. The sadness or emptiness you experience may be very different than the hopelessness or helplessness someone else feels. But traditional psychiatry doesn’t typically recognize these differences and often gives everyone who is depressed the same diagnosis and the same treatment plan. This will never work because depression is a symptom of many different causes. You need to find the root cause.   Depression is a symptom with many different causes. You need to find the root cause.
Click to tweet
Giving someone the diagnosis of depression is exactly like giving them the diagnosis of chest pain. Why don’t doctors give people the diagnosis of chest pain? Because it doesn’t tell you what’s causing it or what to do about it. It could be from a blocked artery, grief, or heartburn from the pepperoni pizza you ate. There are many biological issues that contribute to depression that psychiatrists, psychologists, and other healthcare providers may miss. Based on the brain SPECT imaging work at Amen Clinics, which has the world’s largest database of functional brain scans related to behavior (over 160,000 scans from 155 countries), as well as clinical experience with tens of thousands of patients over more than 30 years of practice, it has become evident that there are not only multiple causes of depression but also multiple types of depression. Specifically, the neuropsychiatrists at Amen Clinics have identified 7 types of depression and anxiety, which occur together 75% of the time. This blog series will explore each type, including the common symptoms, brain SPECT findings, and effective interventions.

TYPE 2: PURE DEPRESSION

Type 2: Pure Depression results from excessive activity in the brain’s emotional center, the deep limbic system. This type is associated with primary depressive symptoms that range from chronic mild sadness (dysthymia) to the devastating illness of major depression. If you’re struggling with these feelings, you may be one of those people who tries to smile through your depression, or you may be among those who can barely get out of bed. Some of the most famous, creative individuals we’ve scanned, including musical artists, actors, and writers, have overactivity in the deep limbic center. People with this brain pattern tend to be sensitive, deeply feeling, and empathic, which can be channeled in their art.

COMMON SYMPTOMS OF TYPE 2: PURE DEPRESSION

Some of the most common symptoms seen in people with Pure Depression include: Although these are the most typical problems associated with Pure Depression, they are not the only ones. At Amen Clinics, patients complain of myriad other depressive symptoms that many people aren’t often aware of.

TYPE 2: PURE DEPRESSION IN THE BRAIN

The SPECT findings that correlate with Pure Depression are markedly increased activity in the deep limbic area at rest and during concentration and decreased prefrontal activity at rest that improves with concentration. Deactivation of the prefrontal cortex at rest and improvement with concentration is a finding that is very common but not always present. In a study of more than 15,000 patients at Amen Clinics, we saw a significant correlation between increased activity in the limbic system and self-reporting of being negative or feeling chronic guilt, having crying spells, and experiencing feelings of helplessness and hopelessness. The limbic system is one of the most interesting and critical parts of being human and is power-packed with functions, all of which are critical for human behavior and survival. The limbic system typically includes the:

INTERVENTIONS FOR TYPE 2: PURE DEPRESSION

In traditional medicine, antidepressants are often prescribed as the first line of defense for depression, but these drugs are not the cure-all many people expect. A 2014 study found that in over 50% of depressed patients, taking antidepressants failed to provide full remission of their symptoms. Unfortunately, treatment-resistant depression is far too common. At Amen Clinics, relying solely on medication for mental health issues (which are really “brain health” issues) is never the solution. Rather, taking a brain-body approach that addresses all the contributing factors of depression is the best way to feel better fast and make it last. There are many alternatives to antidepressants that can help, such as: Depression, anxiety, panic attacks, and other mental health issues can’t wait. During these uncertain times, your mental well-being is more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk. by Daniel G. Amen, MD I have a terrible ant infestation in my house, and there’s a terrible ANT infestation in our country that’s driving anxiety, depression, trauma, and grief. ANTs are the automatic negative thoughts that ruin your day, steal your happiness, and prolong grief. These days, ANTs are everywhere. Do any of these thoughts sound familiar? “Nothing will ever be the same.” “Everyone’s going to get COVID and die.” “The economy is ruined. It’ll take years or decades to recover.” “I’ll never get another job.” “I lost my business. I’m a loser. I’m nothing.” “My best friend died of COVID. I’ll never get over it.” “The life I knew is over. I’ll never get used to this new normal.” “There’s so much uncertainty, I can’t handle it.” During the pandemic, mental hygiene is just as important as hand washing. It’s time to disinfect your thoughts and kill the ANTs to overcome anxiety, depression, trauma, and grief. Disinfect your thoughts and kill the ANTs to overcome anxiety, depression, trauma, and grief.
Click to tweet

WHAT ARE ANTs?

I coined the term ANTs in the early 1990s after a hard day at the office, where I had seen 4 suicidal patients, 2 teens who had run away from home, and 2 couples who hated each other. That evening, when I arrived home and walked into the kitchen, I was greeted by an ant infestation. There were thousands of the pesky invaders, marching in lines on the floor, crawling in the sink, on the countertops, and in the cabinets. As I wetted paper towels and began wiping up the hoard of ants, the acronym ANT came to me—Automatic Negative Thoughts. As I thought about my patients that day, I realized that just like my kitchen, they were also infested with ANTs that were robbing them of their joy and keeping them stuck in hurts from the past.

WHY ARE ANTs SO HARMFUL?

Negative thoughts cause your brain to immediately release chemicals that affect every cell in your body, making you feel bad. The opposite is also true—positive, happy, hopeful thoughts release chemicals that make you feel good. Your thought patterns can also have long-term effects. Repetitive negative thinking may promote the buildup of the harmful deposits seen in the brains of people with Alzheimer’s disease and may increase the risk of dementia, according to a 2020 brain imaging study in Alzheimer’s & Dementia.

WHY YOU NEED TO ELIMINATE THE ANTs

Just because you have a thought has nothing to do with whether it is true. Thoughts lie. They lie a lot, and it is your uninvestigated or unquestioned thoughts that steal your happiness. If you do not question or correct your erroneous thoughts, you believe them, and you act as if they are 100% true. Allowing yourself to believe every thought you have is the prescription for anxiety disorders, depression, relationship problems, and prolonged grief. You can learn to eliminate the automatic negative thoughts and replace them with more helpful thoughts that give you a more accurate, fair assessment of any situation. This skill alone can completely change your life if you embrace and practice it. Note: I am not a fan of positive thinking. It kills way too many people. I advocate accurate, honest thinking. Some anxiety is absolutely critical to good health and success. Pie-in-the-sky thinking and low levels of anxiety are associated with underestimating risks, a lackadaisical attitude toward your health, and making bad decisions. My ANT killing process is based on the work of two mentors: psychiatrist Aaron Beck, who pioneered a school of psychotherapy called cognitive behavior therapy (CBT), which is an effective treatment for anxiety disorders, depression, relationship problems, and even obesity; and Byron Katie, a teacher, and author.

HOW TO KILL THE ANTs

Here are the simple steps to eliminate the ANTs. Whenever you feel sad, mad, nervous, or out of control, do the following:
  1. Write down your automatic negative thoughts (ANTs). The act of writing down the ANTs helps to get the invaders out of your head.
  2. Identify the ANT species. There are 9 types of ANTs. ANT Types
  1. Ask yourself if the thought is true. Are you 100% sure it’s true?
  2. Ask yourself how you feel when you have the thought. The ask how you would feel without the thought.
  3. Make ANT-killing a daily habit. Killing the ANTs takes practice. You can’t just do it once and think you’ve mastered your thinking patterns. When you make it a daily practice, you will feel freer, less anxious and depressed, and less trapped in past hurts or losses.
Anxiety, depression, trauma, and grief can’t wait. During these uncertain times, your mental well-being is more important than ever, and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.

You may pride yourself on having really high standards, but if you’re one of those people who are so focused on getting every little detail just right, it could backfire. In fact, perfectionists face a troubling paradox—feeling superior for having such lofty goals but feeling inferior because you can never attain them.

Experts generally define 3 types of perfectionism:

All types can be damaging, but most experts agree that socially prescribed perfectionism can be the most harmful and even lethal, in some cases.

If you struggle with perfectionism, you aren’t alone. A 2019 study that evaluated more than 40,000 college students found a 33% rise in perfectionism from 1989 to 2016.

5 Ways Perfectionism Keeps You Down

1. Unrealistic goals

Perfectionists tend to set sky-high goals that aren’t attainable, which sets you up for failure. Either you fail to reach your goal, or you give up due to fear of failure. Either way, you feel like a loser.

2. Toxic thinking

People who are perfectionists are usually filled with lots of automatic negative thoughts (ANTs), especially All-or-Nothing ANTs (thinking that things are either all good or all bad) and Just the Bad ANTs (seeing only the bad in a situation). For example, if you have to create a multimedia presentation at work, you think that if it isn’t the best one ever created, it’s an abysmal failure. Those are the All-or-Nothing ANTs inside your head.

Here’s an example of how the Just the Bad ANTs can ruin your life. Let’s say you’re getting ready to go out on a first date with that really awesome person you’ve had your eye on for a while. You’re excited and you feel the need to be flawless, but as you’re getting ready, you notice that a pimple has popped up. So, the whole time you’re out to dinner, you’re so filled with obsessive thoughts about whether your date is staring at your pimple that you can’t relax and be yourself. Result? No second date.

3. Procrastination

Perfectionism often leads to paralyzing procrastination. On that report you need to write, you feel like you can’t start writing until you’ve looked up more sources, interviewed more people, and come up with the greatest introduction of all time. Before you know it, it’s the night before the deadline, and you have to bang out something to avoid being late. Now you’re berating yourself for letting it slide for so long. Once again, you feel like a failure.

4. Depression, anxiety, and suicide

Decades of research have found that perfectionism fuels mental health problems, such as anxiety, and depression. Even more disturbing is the link between perfectionism and suicide. A 2014 study in Review of General Psychology suggests that perfectionism is a bigger risk factor for suicide than previously thought. Research has found that among young people who die by suicide, nearly 70% placed high demands on themselves and had high expectations. Another study from 2007 in which researchers interviewed loved ones of people who died by suicide, over 56% of those who had taken their own lives were described as “perfectionists.”

5. Eating disorders

A number of studies, including a 2002 paper in Cognitive Therapy and Research, have found ties between self-oriented perfectionism and eating disorders, such as anorexia nervosa. People with anorexia have an intense fear of gaining weight and control their intake by attempting to create a perfect diet.

How to Break Free from Perfectionism

Even if you have spent a lifetime chasing perfection, you can learn to let go of your unhealthy tendencies.

If you’re struggling with mental health issues related to perfectionism and want to join the tens of thousands of people who have already enhanced their brain health, overcome their symptoms, and improved their quality of life at Amen Clinics, speak to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.

There’s only so much you can take—a global pandemic, an economic shutdown, sheltering at home, social injustice, societal unrest—it’s enough to make your anxiety go through the roof. But how can you tell if it’s just heightened stress or if your anxiety is a real problem?

Here are 7 signs that your anxiety is out of control and 7 strategies to soothe it.

1. Your sleep is disrupted.

Having trouble falling asleep or tossing and turning throughout the night is a common red flag of anxiety disorders. And it’s a 2-way street. Anxiety can lead to sleep issues, and a lack of adequate rest can ramp up nervousness and stress. In addition, when you sleep for 7 hours, it turns on 700 beneficial genes, but without 7 solid hours of shuteye, you lose out on this important process.

Soothing Strategy: Make sleep a priority. Create a calming nighttime routine and consider natural supplements that promote relaxation, such as magnesium, melatonin, GABA, 5-HTP, l-theanine, and vitamin B6.

2. You have trouble catching your breath.

If you feel like you can’t take a deep breath, you may be worried it’s a sign of COVID-19 or a garden-variety cold or flu. But feeling like you can’t catch your breath is a common indicator of anxiety. The tree branches in the lungs are wrapped with smooth muscle, and when you’re anxious, those muscles clamp down.

Soothing Strategy: Learning diaphragmatic breathing can help loosen those muscles in the lungs so you can breathe freely again. Here’s a very simple yet powerful breathing technique. Breathe in for 3 seconds, hold it for 1 second, breathe out for 6 seconds, hold it for 1 second. Do this 10 times, and you’ll start to feel more relaxed almost immediately.

3. You have an ANT infestation.

ANTs are the automatic negative thoughts that infest your brain and ruin your day. If you’ve got an army of ANTs swirling in your head, they can drive anxiety.

Soothing Strategy: Be careful what you listen to. Don’t subject yourself to hours of TV news, which is constantly spewing out frightening stats and ghastly projections. And understand that you don’t have to believe every stupid thought in your head. You can challenge your thoughts. Whenever you feel sad, mad, nervous, or out of control, ask yourself if what you’re thinking is true. During these difficult times, mental hygiene is just as important as washing your hands. You need to disinfect your thoughts, so they won’t steal your mind or ramp up your anxiety.

4. You’re trying to calm your stress with sugar.

During the pandemic, a lot of people have put on the “Quarantine 15.” If you’re stress eating with cookies, cakes, and candy or other foods that quickly turn to sugar—think pasta, bread, potatoes, and rice—it’s a sign of anxiety. Be aware that sugar may provide short-term relief, but it adds to anxious feelings in the long-term. And packing on the pounds doesn’t help either. Research on 35,000 brain scans shows that as your weight goes up, the physical size and function of your brain goes down.

Soothing Strategy: If you’re struggling with sugar cravings, try intermittent fasting, which has many brain benefits and can diminish cravings. Wait 14 to 16 hours after eating dinner before having breakfast. For example, if you finish dinner at 7 p.m., don’t have breakfast until 9 a.m. or 11 a.m.

5. You’ve stopped caring about taking care of yourself.

If you’ve lost the will to work out or go for a walk even though you know you’ll feel better afterward, it can be a red flag that anxiety has taken control. You may feel so worn out by the chronic bombardment of stress that you don’t want to do anything.

Soothing Strategy: Do something! Even if you just take a 5-minute walk outside or you change up your routine in some small way, it can help get you out of a funk and reset your frame of mind. To get inspired, combine physical activity with things you love, such as listening to an audiobook or a podcast while you go for a walk.

6. You’re more irritable.

If you’re uncharacteristically snapping at your family, your neighbors, or the grocery store checker, it could be due to relentless anxiety. In a 2017 study in The Journal of Nervous and Mental Disease, over 90% of people with generalized anxiety disorder said they felt very irritable during periods of especially high anxiety.

Soothing Strategy: Before you snap at someone, ask yourself this question: Does it fit? Will saying something nasty to your spouse, coworker, or friend help you get you what you want in life? To help you get irritability under control, figure out what you want out of life, and write it down. Then every time you’re about to snap, take a moment and ask, “Does it fit?” If your behavior isn’t going to help you get what you want in terms of the big picture, don’t do it.

7. You’re experiencing repetitive negative thoughts (RNTs).

If you’re ruminating on negative thoughts—repeatedly worrying about the future or fretting about something that happened in the past—it’s time to get serious about your anxiety. RNTs are really nasty thoughts. They’re like ANTs that link to other ANTs, then stack together and attack your mind. A 2020 study in Alzheimer’s & Dementia shows that RNTs are associated with an increased risk of dementia, so it’s critical to change your thinking patterns.

Soothing Strategy: If you’re mired in repetitive negative thinking during these uncertain times, try a little TLC. Researchers have found in extremely stressful situations, people who struggle tend to think that things are permanent (this will never change!), global (it’s everywhere!), and out of control (I’m powerless to do anything!). People who are able to thrive in challenging times think differently, telling themselves that the situation is Temporary (this will pass), Local (it isn’t happening everywhere), and Control (I have control over my own behavior). Try the TLC approach to help calm anxiety.

Anxiety, panic attacks, post-traumatic stress disorder (PTSD), depression, and other mental health issues can’t wait. During these uncertain times, your mental well-being is more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time.

At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.

Feeling more anxious due to the coronavirus pandemic? Join the club. A report published mid-April of 2020 shows that the number of prescriptions filled for anti-anxiety medications spiked by over 34% during the pandemic. And the number of new prescriptions filled for drugs like Xanax, Valium, and Ativan while people were under COVID-19 quarantine orders was even higher at nearly 38%. This is very troublesome.

The Dangers of Anti-Anxiety Medications

What’s wrong with popping prescription drugs to feel better fast? All psychiatric medications—like all prescription drugs—come with side effects, but those associated with the anti-anxiety medications called benzodiazepines are some of the most concerning. Although they may be helpful in the short-term, anti-anxiety drugs can cause long-term problems, including:

When you’re feeling overwhelmed by anxiety—even during high-stress periods like the pandemic—asking your primary care physician for Xanax or other anti-anxiety medications is literally the last thing you should do. Here are 12 alternatives you should try before considering medication.

Note: If you’ve taken Xanax or another type of benzodiazepine for a long time, don’t stop taking it abruptly as this can heighten anxiety. Work with a physician to gradually taper off the drug as you try these other techniques.

Smarter Ways to Calm Anxiety

1. Attack your BRIGHT MINDS risk factors.

In Dr. Daniel Amen’s book The End of Mental Illness, he details the 11 BRIGHT MINDS risk factors that steal your mind and can increase mental illness, including anxiety. BRIGHT MINDS stands for:

B is for Blood flow

R is for Retirement/Aging

I is for Inflammation

G is for Genetics

H is for Head Trauma

T is for Toxins

Mi is for Mind-Storms

I is for Immunity and Infections

N is for Neurohormones

D is for Diabesity

S is for Sleep

In The End of Mental Illness, you can learn how to prevent, treat, or minimize your risk factors to help calm anxiety and other mental health issues. You can also watch below for more information on how the BRIGHT MINDS risk factors impact anxiety and what you can do about them.

2. Check for hypoglycemia, anemia, and hyperthyroidism.

Low blood sugar, anemia, and an overactive thyroid can cause symptoms of anxiety. If you have anxiety that doesn’t respond to other solutions, it’s a good idea to have your healthcare provider perform the following 3 tests:

3. Eliminate artificial dyes, preservatives, and sweeteners from the diet.

Aspartame can cause anxiousness, red dye #40 is associated with irritability, and monosodium glutamate (MSG) has been linked to anger and irritability. Be sure to check nutrition labels for these ingredients. Be aware that MSG is sometimes listed only as “natural flavors,” so you may not know you’re ingesting it.

4. Try an elimination diet for 3 weeks.

Food can trigger allergies, which often impact the brain. Anything that impacts the brain can affect your mind because your brain creates your mind. To see if foods are contributing to your anxiety, eliminate sugar, gluten, dairy, corn, soy, and other categories of potentially allergenic foods from your diet for 3 weeks. Then add these back one at a time (except for sugar, which you should eliminate for good) and be alert for reactions to them, which would indicate that you should permanently avoid that food.

5. Practice prayer, meditation, and hypnosis.

Research shows that these techniques can calm stress and anxiety. You can use helpful audio programs for guided meditation and self-hypnosis on BrainFitLife. If you respond to prayer, Dr. Daniel Amen’s book Stones of Remembrance offers Bible verses for anxiety, such as:

Worry weighs a person down;
an encouraging word cheers a person up.

Proverbs 12:25

I know the Lord is always with me.
I will not be shaken, for he is right beside me.

Psalm 16:8

You can find many more soothing verses on anxiety, depression, fear, loneliness, and more in the book.

6. Do heart rate variability (HRV) training.

Research in Frontiers in Psychiatryshows that anxiety is linked to low levels of HRV, but you can hack your way to a healthier HRV with biofeedback apps, such as HeartMath.

7. Practice diaphragmatic breathing and hand-warming biofeedback.

Deep breathing can help calm anxiety, and it’s so easy. Just take a deep breath in for 3 seconds, hold it for 1 second, then exhale for 6 seconds, and hold it again for 1 second. Do this 10 times, and it will trigger a relaxation response. Watch Dr. Amen’s Facebook Live on the 2-Minute Anxiety Solution where he describes in detail how to do this exercise. As you practice diaphragmatic breathing, do a hand-warming exercise at the same time in which you imagine that you’re holding a hot cup of tea or you’re holding your hands up to a fireplace.

8. Eliminate the ANTs (automatic negative thoughts)

The automatic negative thoughts (ANTs) that invade your thinking drive anxiety. Some of the most anxiety-inducing thoughts are called Fortune-Telling ANTs, such as:

“This pandemic is never going to end.”

“I’m never going to get a job again.”

“I’m never going to have a successful business again.”

Fortunately, you do not have to believe every stupid thought you have. You need to develop an internal ANTeater to get control of your thoughts. Whenever you feel sad, mad, nervous, or out of control, write down what you’re thinking. That helps get the thought out of your head. Then, use a powerful exercise developed by Byron Katie and ask yourself, “Is it true?” Then write down the opposite of your negative thought, such as:

“This pandemic will end.”

“I will get another job.”

“I can have a successful business again.”

Ask yourself which statement is more true. You can find an ANT-killing exercise on BrainFitLife.

9. Engage in calming exercises.

Yoga, qigong, and tai chi are wonderful exercises that can reduce stress and fight anxiety. They help you learn how to direct your energy in a positive way. A 2017 study using EEG in Frontiers in Psychiatry found that qigong affects brainwaves in a positive way that induces relaxation.

10. Take nutraceuticals.

Several natural supplements have A-level or B-level scientific evidence for anxiousness and stress. What does that mean? A-level means there is robust research conducted with more than 2 placebo-controlled, double-blind clinical trials. B-level means there are multiple studies where at least 2 are placebo-controlled, double-blind studies. Among these well-studied supplements are l-theanine, GABA, and magnesium—all found in BrainMD’s GABA Calming Support. To help you feel calm under stress—like during a pandemic—you can also try Magnesium Chewables.

11. Check your omega-3 level.

Did you know that 93% of the population is low in omega-3 fatty acids? The Omega-3 Index is a blood test that measures your omega-3 level. Try to get it above 8% by using 1,400mg (or more) of omega-3 fish oil with a ratio of approximately 60/40 EPA to DHA. Make sure to choose a high-quality fish oil like Omega-3 Power.

12. Try neurofeedback.

Neurofeedback is a type of biofeedback that measures brainwave activity in real-time and gain control of your brainwaves to achieve the desired brain state, whether the goal is to experience greater relaxation or to maintain better concentration. 

Anxiety, panic attacks, depression, and other mental health issues can’t wait. During these uncertain times, your mental well-being is more important than ever, and waiting to get treatment until the pandemic is over is likely to make your symptoms worsen over time.

At Amen Clinics, we’re here for you. We offer mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples, as well as in-clinic brain scanning to help our patients. Find out more by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.

During a pandemic, mental hygiene is just as important as washing your hands. In these unprecedented times, the spread of the coronavirus has also led to the spread of unhealthy thinking patterns and an assault on brain function and physiological health.

Disinfecting your thoughts—killing the ANTs (automatic negative thoughts) that steal your happiness—is so important for your overall well-being at this time.

Whenever you find yourself feeling mad, sad, nervous, or out-of-control, write down what you are thinking. Challenging negative thoughts (killing the ANTs) takes away their power and gives YOU control over your thoughts, moods, and behaviors.

Learning how to kill the ANTs and developing an internal ANTeater has been shown in scientific studies to be as effective as antidepressant medications to treat anxiety and depression!

Whenever a negative thought pops into your head, use this wonderful strategy created by my friend Byron Katie and challenge the thought with these 4 questions:

Is it true?

Can I absolutely know it’s true?

How do I react when I think that thought?

Who would I be without that thought? How would I feel?

To help you learn how to talk back to your ANTs, let’s work through 10 of the most common anxious thoughts people are having due to the coronavirus pandemic.

ANT #1: I’m going to die.

Is it true?

Very unlikely.

Can I absolutely know it’s true?

No, the vast majority of people recover from the coronavirus. According to the CDC, the fatality rate by age group is as following:

85 and older (10%-27%)

65-84 years (3%-11%)

55-64 years (1%-3%)

20-54 years (<1%)

19 or younger (no fatalities)

How do I react when I think that thought?

My heart races, my breathing gets shallow, and I feel scared. It makes me think there’s no point in taking care of myself if I’m going to die anyway.

How would I feel without that thought?

Calmer and more empowered to make staying healthy a priority.

ANT #2: My loved ones are going to die.

Is it true?

You can’t know that.

Can I absolutely know it’s true?

Again, the statistics from the CDC show that most people who become infected with the coronavirus recover from the illness. And if you practice social isolation, you reduce the risk of exposing yourself and your family to the virus.

How do I react when I think that thought?

Terrified. I let my children see that I’m panicked and that makes them feel panicky too.

How would I feel without that thought?

I would be a better role model for my children and would be able to focus on what we can do to help them stay healthy.

ANT #3: We’re going to be financially ruined and we’ll lose our house.

Is it true?

Maybe.

Can I absolutely know it’s true?

Although the stock market is taking a hit, historically it has always rebounded. Even though I’ve been furloughed from work, there are some programs being put in place to prevent evictions and foreclosures at this time.

How do I react when I think that thought?

Useless, helpless, and like a failure. I’m too paralyzed to do anything to improve my situation.

How would I feel without that thought?

I would be able to focus on re-evaluating my financial situation and goals. I would also be better able to concentrate on updating my resume and taking advantage of job programs and financial assistance opportunities that are available.

ANT #4: I’m stuck at home, and I don’t like my family.

Is it true?

Yes.

Can I absolutely know it’s true?

I have had problems with family members in the past, but that doesn’t mean we are destined to always have problems.

How do I react when I think that thought?

Trapped, victimized, like I’m in the zombie apocalypse and my family are all zombies trying to eat my brain. It makes me want to hide in my room, which makes me feel even more isolated.

How would I feel without that thought?

Massively relieved and freer. I would be more open to trying to find some common ground with my family so we can all help each other get through this trying time.

ANT #5: My kids are driving me crazy.

Is it true?

Yes.

Can I absolutely know it’s true?

Well, they aren’t doing their homeschooling, and they are getting on my nerves, but I’m not really going crazy or having a mental breakdown.

How do I react when I think that thought?

I’m worried I might lash out at them, and I feel like I’m the worst parent and worst homeschool teacher ever.

How would I feel without that thought?

I wouldn’t hold myself or my kids to such lofty expectations, and I would forgive them and myself as we try to cope with an unprecedented situation.

ANT #6: We’re going to run out of food, so I need to hoard whatever I can find.

Is it true?

No.

Can I absolutely know it’s true?

According to the FDA, there are no food shortages. Hoarding just deprives others of getting the food and supplies they need.

How do I react when I think that thought?

Stressed, “us vs. them” mentality, guilty for taking from others.

How would I feel without that thought?

I would feel better about myself, more giving, and more like we’re all in this together.

ANT #7: I can’t get any healthy food.

Is it true?

No.

Can I absolutely know it’s true?

Grocery stores are continually restocking fresh produce and other good-for-you foods.

How do I react when I think that thought?

I start craving cookies, cereal, pasta, and all the simple carbohydrates that increase anxiety and depression. It gives me an excuse to load up on ice cream, frozen pizza, and other bad foods.

How would I feel without that thought?

Motivated to seek out foods that fuel my body and brain, that boost immunity, and that enhance moods.

ANT #8: I can’t work out because the gym is closed.

Is it true?

No.

Can I absolutely know it’s true?

No. There are so many ways to stay active that don’t require a gym—fast walking in the neighborhood, downloading an exercise app, or watching fitness videos online (like these from nurse and bestselling co-author of The Brain Warrior’s Way, Tana Amen).

How do I react when I think that thought?

I feel like a weak couch potato with zero energy.

How would I feel without that thought?

Stronger and more powerful. I would find creative ways to get active that would help blood flow to my body and brain to boost my moods, increase attention, and help me make better decisions.

ANT #9: I need to drink alcohol—and a lot of it—to feel better.

Is it true?

Yes.

Can I absolutely know it’s true?

No, drinking alcohol might make me feel better in the short-term, but it will make me more anxious in the long-term. There are many other brain healthy ways to calm my anxiety and depression.

How do I react when I think that thought?

Powerless, like a loser, like I can’t cope with my issues without a crutch.

How would I feel without that thought?

I would feel empowered and in control. I would be motivated to seek out more healthy ways to feel better.

ANT #10: I’m all alone and no one needs me.

Is it true?

Yes.

Can I absolutely know it’s true?

No. I may be in social isolation, but I am still needed by my extended family, circle of friends, and colleagues.

How do I react when I think that thought?

I feel depressed and don’t reach out to anyone, which makes me even more lonely.

How would I feel without that thought?

I would make more of an effort to connect with people, which would make me happier.

If you’re struggling with anxiety, panic attacks, depression, or other mental health issues, you aren’t alone—45% of Americans say the coronavirus pandemic has impacted their mental health. Just because you’re sheltering at home doesn’t mean you have to wait for the pandemic to be over before seeking help. In fact, during these uncertain times, your mental well-being is more important than ever and waiting to get treatment is likely to make your symptoms worsen over time. 

At Amen Clinics, we’re here for you. We offer mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples, as well as in-clinic brain scanning to help our patients. Find out more by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.