While most people are focusing on ways to fight the coronavirus pandemic, few are prepared for the other pandemic that is already spreading more rapidly around the nation and across the globe—a mental health pandemic.
Recent reports show:
And that’s just the beginning.
An article in the April issue of JAMA Internal Medicine warns of an impending mental health epidemic due to the COVID-19 pandemic. The authors write, “These consequences are of sufficient importance that immediate efforts focused on prevention and direct intervention are needed to address the impact of the outbreak on individual and population-level mental health.”
The outlook for our mental wellbeing is grim with spikes expected in anxiety, depression, post-traumatic stress disorder (PTSD), substance use disorders, and other issues.
What can you do now to avoid falling victim to this impending crisis? Start taking care of your brain and body by addressing your BRIGHT MINDS risk factors.
In Daniel G. Amen’s book The End of Mental Illness, he reveals that it’s time to discard the term “mental illness” and recognize that these conditions are actually brain health issues that steal your mind. When you understand that your brain is the organ that creates your mind, you can take the necessary steps to change your brain and heal your mind.
Low blood flow is the #1 brain imaging predictor of Alzheimer’s disease. It’s also associated with depression, schizophrenia, and ADD/ADHD. Did you know that as blood pressure goes up, blood flow to the brain goes down?
BRIGHT MINDS Strategy: To boost blood flow, exercise, eat foods that enhance blood flow to the brain (such as beets, cayenne pepper, oregano, and rosemary), and take supplements like ginkgo biloba.
When you stop learning your brain starts dying. The older you get the more likely you are to struggle with your memory, and as the brain deteriorates with age it leads to a greater risk of mood problems, anxiety, irritability, temper flare-ups, and irrational behavior.
BRIGHT MINDS Strategy: The older you are the more serious you need to be about your physical, cognitive, and emotional health.
The word inflammation comes from the Latin “Inflammare” which means “to set on fire.” When you have inflammation in your body, it’s like a low-level fire that’s destroying your organs, including your brain. Inflammation has been linked to depression, bipolar disorder, obsessive compulsive disorder (OCD), schizophrenia, personality disorders, and Alzheimer’s disease.
BRIGHT MINDS Strategy: Increase your intake of omega-3 fatty acids (take a high-quality supplement like Omega-3 Power), try probiotics to promote better gut health (ProBrainBiotics), and floss your teeth to avoid gum disease.
If you have a family history of mental health problems, understand that your genes are not your destiny. Think of it as a wakeup call.
BRIGHT MINDS Strategy: Don’t use genetic vulnerabilities as an excuse to give in to bad habits, such as overeating or excessive drinking.
Mild traumatic brain injuries are a major cause of mental illness, but nobody knows it because traditional psychiatrists never look at the brain. Head injuries are associated with depression, anxiety and panic disorders, psychosis, post-traumatic stress disorder (PTSD), drug and alcohol abuse, ADD/ADHD, memory problems, and more.
BRIGHT MINDS Strategy: If traditional treatment for a psychiatric condition isn’t working, consider brain SPECT imaging to see if you have underlying brain trauma that is contributing to your mental health symptoms.
Drugs, alcohol, mold, chemicals in household cleaners, and other toxins are major causes of brain health/mental health issues that traditional psychiatrists almost completely ignore. Exposure to toxins increases the risk of depression, ADD/ADHD, memory problems, autism, temper outbursts, psychotic behavior, dementia, and more.
BRIGHT MINDS Strategy: Detoxify your home as much as possible. Read the labels of the disinfectants you’re using during the pandemic and choose products that aren’t toxic.
Abnormal electrical activity in the brain has been associated with temper outbursts, depression, suicidal thoughts, panic attacks, distractibility, and confusion.
BRIGHT MINDS Strategy: Avoid things that increase mind storms, such as high stress, lack of sleep, drug and alcohol abuse, and skipping meals.
Things like Lyme disease and autoimmune diseases (rheumatoid arthritis) cause multiple brain health/mental health issues.
BRIGHT MINDS Strategy: Strengthen your immune system and seek treatment for chronic infections like Lyme disease.
Hormonal imbalances of key neurohormones, such as thyroid, estrogen, progesterone, or testosterone can cause symptoms—such as depression, anxiety, attention problems, and psychosis—that mimic mental health conditions.
BRIGHT MINDS Strategy: Know and optimize your hormone levels.
Being obese and/or having diabetes is detrimental to brain health and leads to a greater risk of depression, bipolar disorder, panic disorder, addictions, agoraphobia, and more.
BRIGHT MINDS Strategy: Many obese people with type 2 diabetes are able to overcome the condition with a brain healthy diet, increased physical exercise, and supplements like berberine that help support healthy blood sugar levels.
Over time, sleep problems lead to an increased risk of depression, ADD/ADHD, panic attacks, memory problems, and dementia.
BRIGHT MINDS Strategy: Make sleep a priority and aim for 7-8 hours a night.
Anxiety can’t wait. Depression can’t wait. Addiction can’t wait. Your mental health 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.
A new study shows 4 in 10 Americans are lonelier than ever due to the coronavirus pandemic and shelter-at-home orders. Being separated from family, friends, and everyday friendly acquaintances is taking a toll on our well-being. It’s no wonder why—humans are social animals. Social connectivity is hard-wired into our brains, and when we feel lonely, it can have negative consequences for us emotionally, cognitively, and physically.
In 2017, the journal Public Health published a review of 40 studies that found consistent evidence showing that social isolation and loneliness worsen mental health. In fact, loneliness has been associated with depression, social anxiety, addictions, and hoarding.
Feeling lonely can have devastating effects on cognitive health. Research presented at the 2015 Alzheimer’s Association International Conference shows that the loneliest among us experience cognitive decline 20% faster than people who are connected to others. And a study in JAMA Psychiatry found that the risk of developing Alzheimer’s disease was more than twice as high in people who are lonely.
In terms of physical health, being lonely is the equivalent of smoking 15 cigarettes a day. And the same Public Health review mentioned above also found that social isolation and loneliness are associated with worse cardiovascular outcomes.
This is tough news considering much of the nation will continue to be on lockdown for the foreseeable future.
What can you do about it?
Call the people you care about or schedule video conferences or FaceTime chats to be able to see each other as you speak. If it helps you, make a schedule for regular calls. This way, when you’re feeling like you’re all alone, you can remember that you’ll be talking to someone you care about soon.
Feeling connected to your faith can be very important in helping you avoid loneliness. Many churches are conducting services online and hosting small group discussions using video conferencing. Be sure to tune in.
Take advantage of Facebook, Instagram, and other social media apps to share posts and quarantine photos with your friends. You may also want to join a Facebook group where you can connect with people who have similar interests or hobbies—whether it’s your favorite dog breed, knitting, tennis, or guitar players. On your Facebook feed, simply go to Groups, click on Discover, and start exploring.
If you enjoy playing games, sign up to play Words With Friends and invite your relatives to play or play against others at your skill level. Sports lovers who are missing the action right now might want to check out virtual sports games where you can connect with fellow fans. There’s also an app called Houseparty that lets you play games online with friends in real-time.
Taking a digital course where you learn from an online instructor can be a good way to feel connected and do something beneficial for your cognitive function. Try the Change Your Brain Master’s Course taught by Daniel Amen, M.D. to learn how to boost your brain health and mental well-being.
Feeling like you are supporting others in some way can be very helpful in alleviating loneliness. Some ways to do it while still practicing safe physical distancing include checking in on any elderly or vulnerable neighbors with a call or text or donating blood to the American Red Cross, which is still encouraging donations during the pandemic.
Just taking a walk in your neighborhood can give you the opportunity to see and say hello to neighbors from a safe physical distance. Or take a cue from people around the world and start singing from your balcony (like Spanish singer Beatriz “Betta” Berodia) or clap and make noise from your windows (like they’ve been doing in New York City and San Diego, CA). You may start a trend, and it can help you feel connected.
Pets can provide comfort, companionship, and love. If you’re stuck at home and have more time on your hands than usual, think about fostering a furry four-legged friend. Petting a dog has been shown to trigger the release of the feel-good neurotransmitters oxytocin and dopamine, and studies show that having a pet can be beneficial for moods, anxiety, and stress.
It may seem like the worst time to try to meet someone new when you can’t go on a real date but think of this as an opportunity to get to know someone better before meeting in person. A video chat, while you’re both in your quarantine sweats at home, might actually be a less stressful way to connect with a special someone.
If your feelings of loneliness are overwhelming and you need support, seek treatment through mental telehealth opportunities. You don’t need to suffer or wait until the pandemic is over to get the help you need.
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.
Anxiety can make you feel nervous, panicky, or self-conscious, and it can strike when you least expect it. It is like an uninvited houseguest who drops in and stays for a brief visit or settles in for the long haul and becomes a constant unwanted companion. Anxiety disorders are the most common mental health condition in America, and anyone suffers from it wants it to stop. Just ask any of the 40 million Americans currently coping with some form of anxiety.
Anti-anxiety pills are often the first line of defense, but they aren’t necessarily the best treatment option. Many people with this condition are looking for alternative ways to manage the problem, and with good reason. Brain SPECT imaging studies show that some anti-anxiety medications, such as benzodiazepines, aren’t good for brain health. They offer a short-term solution that can create other long-term problems.
Nutritional psychiatry is a more natural approach that centers on the use of food and supplements to help manage mental health conditions. It is often used as part of a complete treatment program that can include psychotherapy and other solutions. If you’re looking for ways to calm your nerves, try these 8 research-backed, anxiety-fighting foods.
Salmon, tuna, herring, and sardines are high in omega-3 fatty acids, which have been found to calm anxiety. A 2014 study found that men who ate Atlantic salmon three times a week showed a reduction in self-reported anxiety. In a study in Brain, Behavior, and Immunity, medical students who supplemented their diet with omega-3 experienced a 20% reduction in anxiety symptoms. Eat fatty fish at least twice a week for optimal brain benefits.
High in potassium, fiber, the trace element chromium, and vitamins (A, C, E, and K), asparagus has strong anti-anxiety properties. In China, an asparagus extract has been government-approved as a functional food for its anxiety-reducing effects. A 2013 study suggested that asparagus extract could be considered an alternative approach for the management of anxiety disorders.
Rich, buttery avocados are high in B vitamins, which are involved in the production of the neurotransmitters serotonin and dopamine, which influence mood. In some people, B vitamin deficiencies have been associated with an uptick in anxiety. Avocados are also rich in brain healthy fats that may also protect against anxiety.
If you suffer from social anxiety, which is a form of the condition that makes people experience extreme fear and discomfort in social settings, think about increasing your intake of fermented foods, such as sauerkraut and kefir, which are considered probiotic foods. A 2019 review of 34 controlled clinical trials in Psychiatry Research found that probiotic foods had a significant anxiolytic effect on anxiety. Earlier research has found that probiotics are particularly helpful for social anxiety.
Eggs have been enjoying a culinary renaissance in recent years, and this is a good thing for people who suffer from nervousness. Eggs contain an amino acid called tryptophan that is involved in the production of the neurotransmitter serotonin, which plays a role in the regulation of anxiety and mood.
You don’t have to wait until Halloween to munch on pumpkin seeds, which are packed with anti-anxiety nutrients, including magnesium, B vitamins, and zinc. A 2017 review shows that magnesium helps reduce anxiety, and B vitamins help lower mental stress, according to research in Human Psychopharmacology. Zinc also plays a role in managing stress. Be sure to opt for raw and unsalted pumpkin seeds for a healthy snack.
As if you needed another reason to indulge in your love of chocolate, a 2014 study found that it decreases perceived stress. Dark chocolate is also a good source of magnesium and it contains the neurotransmitter phenylethylamine, which is involved in regulating moods and releasing feel-good endorphins in the brain. For the full health effect, stick to chocolates that are at least 70% cacao.
Chamomile tea has been hailed for centuries for its relaxation properties. This herbal tea helps promote sleep, and in a 2016 study in Phytomedicine, chamomile significantly reduced moderate to severe symptoms of generalized anxiety disorder.
At Amen Clinics, we take a unique brain-body approach to diagnosis and treatment that includes brain SPECT imaging, as well as laboratory testing to check physical health, and other important factors that could be contributing to symptoms. By getting to the root cause of your anxiety, we can create a more effective, personalized treatment plan for you. We believe in using the least toxic, most effective solutions for anxiety and other mental health problems.
If you 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.
Marie Kondo, the bestselling author, and star of the Netflix hit show Tidying Up with Marie Kondo has inspired millions of Americans to declutter their homes with her revolutionary KonMari Method. Basically, you hold each item and see if it “sparks joy.” If it does you keep it, if it doesn’t you toss it. Although the tidying craze has taken the country by storm, it strikes fear and panic in some people. You may be one of them. Answer the following questions to find out:
If you answered yes to any of these questions, you may have a problem with hoarding.
A 2018 study shows that hoarding affects approximately 1.5% of Americans or about 4.5 to 5 million people. People with hoarding disorder have trouble getting rid of things due to a perceived need to keep them. The thought of discarding items causes distress, which leads to unwieldy quantities of “important” things piling up. People with hoarding disorder may engage in compulsive shopping; buy things they don’t need or really want simply because they are a great bargain; and stockpile freebies and giveaways, such as pamphlets, pens, and tchotchkes. The hoarding process is similar to an addiction.
Some of the most commonly hoarded items include:
Many hoarders think these items may be useful in the future— “I might need this box to mail something,” “I might have to reference that article,” or “I might get invited to an event where I could wear those shoes.” Some hoarders cling to items because they were such a good bargain— “I know these shoes are a size too small, but they were 80% off!” Others can’t part with photos or other mementos that have sentimental value—” I can’t get rid of that beer can. It’s from the game when we hit a grand slam in the 9th inning to win.” Sometimes people can’t decide what to do with an item or where to put it, so they just leave it wherever it is and then it gets covered by a pile of other things—“I can’t decide if I should put that on the bookshelf or the mantle, so I’ll just leave it here on the dining room table for now.”
People who are collectors—whether they collect wine, comic books, or coins—typically organize their collections meticulously, display them proudly for others to see, and are very aware of their dollar value. Hoarders, on the other hand, generally amass large quantities of items that have no real value, store them in haphazard disarray, and are often embarrassed to let anyone else see their living space. Some hoarders, however, are ultra-fastidious about their belongings, stacking a year’s worth of newspapers in a perfectly neat row, arranging stacks of books alphabetically on each stair of a staircase, or organizing magazines by date in precise piles on a desk.
When hoarding behavior goes unchecked, it can negatively impact nearly every aspect of your life.
Relationships and families suffer: When one person is a hoarder, it can be extremely stressful for the entire family. Research shows that hoarders are more likely to get divorced, and family members may feel resentment, frustration, and anger toward the hoarder. For example, one elderly hoarder named Bob had kept every single bill he ever paid—starting in the 1950s—in a methodical system of filing cabinets that eventually took over the bedroom he shared with his wife, then the dining room, and then the garage. This caused conflict with his wife, who resented the loss of space in her bedroom, and it created a situation of social isolation for his children who were so embarrassed by all the filing cabinets in their home that they never wanted to invite their friends over.
Financial trouble: Some hoarders get into financial trouble, either because they compulsively make purchases or because they shell out cash for storage units to keep their growing amounts of stuff.
Legal issues: Legal troubles are also common among hoarders. They may face eviction or lose custody of children, and in cases of animal hoarding, people may be arrested and do jail time.
Unsafe living conditions: When clutter blocks access to certain areas of the home, it can lead to malfunctioning appliances, plumbing problems, and heating and air conditioning issues. This can leave people without access to hot water, without heat in cold winter months, and limits their ability to cook. This can lead to nutritional deficiencies, poor hygiene, and increased risk of illnesses. Hoarding can also present a fire hazard and is responsible for 24% of fire deaths, according to one study.
People with hoarding disorder tend to have issues with indecisiveness, obsessive thoughts, compulsions, perfectionism, avoidance, procrastination, disorganization, and difficulty concentrating. Although hoarding disorder is considered a unique diagnosis, these are symptoms are also associated with other mental health conditions, such as obsessive compulsive disorder, anxiety, depression, or ADD/ADHD. Research also shows that hoarding is seen in people with dementia.
Brain imaging studies, including one in the Archives of General Psychiatry, have shown that people with hoarding disorder have abnormal activity in areas of the brain involved in decision-making, impulse control, emotional regulation, attachment, and reward processing.
There is hope for people with hoarding disorder. A comprehensive treatment plan designed to normalize and optimize brain activity, coupled with specific types of psychotherapy, and medication (as needed), can help people find their way out of the clutter so they can once again find some joy from their possessions.
At Amen Clinics, we perform comprehensive evaluations that include brain SPECT imaging to make an accurate diagnosis so you can get the right treatment plan for your needs. We believe in using the least toxic, most effective solutions, including helpful forms of therapy, nutritional supplements, and lifestyle changes, as well as medications when necessary.
If you 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.
By Zoe Davis, MA, LMHC, MS, CNC
While this is a stressful time for many, it is also an opportunity to practice mindfulness and deep compassion for ourselves and our community. Food choices may be more emotional at this time as people look to food for comfort to lower anxiety and mitigate feelings of a loss of control. I hope some of these ideas for managing stress eating will be helpful to you and will provide their own source of comfort.
When going to get something to eat, simply check in to gauge what your real need is by asking yourself: “Am I Hungry, Angry, Lonely, Tired?” If you’re hungry, eat some nourishing food. If you’re angry (or stressed or anxious), do something to attend to that emotion, such as journaling, meditation, diaphragmatic breathing, drawing, or coloring (even adults can do this!). If you’re lonely, reach out to a friend or family member, and make regular social engagements a priority (virtually for now). If you’re tired, rest, drink some water, do some mild stretching, or get some fresh air with a walk to replenish your energy. When we create more space between the thought of eating something to soothe our emotions and the actual consumption, we create awareness of our true need and increase the likelihood of doing something to attend to that actual need.
Low blood sugar exacerbates feelings of stress and anxiety. Make sure you’re consuming regular meals that include adequate protein, healthy fat, plenty of vegetables, and some low-sugar fruit. Don’t go too long between meals, especially if you’re prone to feeling anxious or stressed. Your brain and body need nutrients regularly throughout the day, and when we are missing key B vitamins, fiber, minerals (like magnesium), and probiotics, we can feel more amped up and have a harder time relaxing.
Take a few deep breaths before eating and chew your food thoroughly. Eating this way engages the parasympathetic nervous system and allows for better digestion and greater benefit from the foods you eat. This practice also naturally moderates the amount and types of food your body actually needs, drastically reducing the need for willpower.
Now is a great time to focus on the essentials and avoid foods that fill you up but don’t actually nourish you. Try making warm broth-based soups, roasted root vegetables, baked pear or apple with cinnamon, and gluten-free whole grains or pseudo-grains like wild rice, quinoa, and buckwheat as part of your comfort foods instead of white flour-based foods or sugary desserts.
Stimulants—such as refined sugars, too much caffeine, dyes, additives, and artificial sweeteners—can irritate or over-activate the nervous system and exacerbate anxiety, making it more difficult to experience a sense of calm.
If you live with others, take turns cooking and prepare the table where you will eat as a part of the meal to be enjoyed. Light candles, play relaxing music, and have positive conversations as part of the meal. Avoid stressful conversations with meals, and if you live alone, invite friends to a virtual dinner party via computer or phone. You can enjoy each other’s company even when not in the same space.
Consider the work that went into growing or raising your food, the incredible abundance of our planet, and the many people along the way from planting to delivery that work hard every day to keep you nourished. Gratitude keeps us focused on appreciation, which is a boost to our immune system and can significantly lower stress levels.
When we move, we’re more in touch with our physical body and tend to choose healthier food options and drink more water. Additionally, exercise is immensely beneficial for lowering anxiety, improving our immune resistance, reducing stress, and encouraging sound sleep. While much of our lives may be more confined than we would like, we can still move every day. Some ideas include going for brisk walks/hikes in our neighborhood, taking dance classes online, doing weight resistant exercises with an app, or completing a regimen of yoga poses from books or instructional videos.
Try a virtual class online, get out your paintbrushes and paper, do collage, sing, dance, write poetry or stories, learn a language (or re-learn one), play a musical instrument if you have one, sew, knit, or anything else you’d like to try. Creativity is a great way to express yourself and de-stress. When we are creative and feel ourselves expressed, we are using energy in a positive way and tend to feel less restless. Decreasing feelings of restlessness can keep us from eating out of boredom.
Volunteer in any way that is safe for you. Volunteer Match has thousands of opportunities, and you can do many of them virtually, or you can come up with your own way to help in your neighborhood. When we feel a sense of contribution and connection with our community, we tend to feel more in control and more grounded. This feeling is empowering and often leads us to take better care of ourselves (with food, movement, sleep, and more), as we feel more important to those around us.
Try to go to bed at the same time each night and limit foods at least 2 hours prior to sleep. Use blue-light filters on computers, phones, or tablets if you need to use them in the hour prior to bedtime. Getting at least 7 hours of sleep regularly helps to regulate hunger hormones, improve energy, and increase our stress tolerance.
Zoe Davis, MA, LMHC, MS, CNC is a nutrition therapist, integrative health coach, and certified Irlen screener at Amen Clinics, where she has been honored to work with patients over the last four years. Zoe has Master’s degrees in human nutrition and functional medicine, is a licensed mental health counselor, and has a post-graduate certificate in nutritional psychology. This unique combination of education in both nutrition and psychology allows her to use a mind-body approach in a deeply integrated way.
Find out more about Amen Clinics, which offers comprehensive clinical evaluations and remote therapy sessions as well as in-clinic brain scanning, 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 Jennifer Love, MD
As time marches on, and we try to adjust to seeing masks on people everywhere we go (will we ever really get used to that?), COVID-isolation is growing. Yesterday at my neighborhood market a shopper was wearing a gas mask, which totally freaked me out since I recently watched Season 3 of The Tunnel on PBS Passport. But that aside, I observed two extremes at the store that day.
First, I noticed an eerie solitude, a somber atmosphere, with people disconnected from faces, from expressions, from smiles. People turned inward, watching the scene in silence, avoiding eye contact. The atmosphere was heavy, anxious, apocalyptic.
Then a woman rode up on her bicycle and started talking to the people in line as she removed her helmet and locked up the bike. I made a place for her in the long line in front of me. Behind her homemade bandana mask was a smile. No one could see it, but it was obvious. What makes her so different from the rest? And how can we learn to be more like her?
As I’ve been caught up in my own COVID-isolation—feeling challenged every day to avoid feeling the impact of not having hugged another human being in a month, keeping myself busy seeing patients, writing, making my environment cozy—I’ve discovered a new type of creative connection. And once I opened myself up to these new COVID-connections, I felt less isolated and less lonely.
***
I’ll admit my first attempt was a little rough around the edges. I read a post online written by a doctor in Michigan about the importance of social distancing before it was really catching on. My office was still open at the time, so I reached out, introduced myself, and thanked him for the info. I communicate with doctors and researchers all the time, but this time this introvert uncharacteristically (and quite frankly nervously) added a postscript: “I requested to follow you on Instagram. I’m not a crazy stalker—it’s my non-professional page I use to connect to non-work things.” (OMG!)
What ensued were a few days of engaging conversation, ranging from COVID safety to jokes about alcohol consumption, to graphs of sleep patterns (his, not mine, but clearly, I had found a fellow nerd). After about a week it petered out; we’re busy doctors after all. But it was my first COVID connection.
***
Soon following were messages from a friend I knew and adored in high school, who is now a traveling hospice nurse in rural Montana, helping people die with love and grace and the support of her kind and gentle spirit, in the comfort of their homes, without a single piece of personal protective equipment. We’ve been discussing her fears, her asthma, her daughters, her vulnerabilities, and I’m trying to remind her of her strengths and resilience. I’m also sending her my emergency N95 mask. She needs it more.
***
My best friend’s brother-in-law is also a physician. His life is overflowing with work and family and responsibilities, but as a sensitive human, he saw through my humor into my isolation and started making me laugh via text. He’s a musician in a band, and I call him Sgt. Pepper. He sends me tracks from his band, and they’re really weird and creative. They are also always appreciated.
***
A woman I’ve known since we were in Brownies together in kindergarten (!) recently moved to Morro Bay with her wife and opened a coffee shop called Skippers Brew. They were just hitting their stride when social distancing started, and soon California was put under “shelter in place” orders. They were scrambling—limiting their hours and taking on side jobs to stay afloat. But instead of thinking only about themselves, they started a campaign for people in their community who suddenly couldn’t afford the luxury of stepping out for a coffee-to-go. Did they ask for donations? You betcha! But not for themselves.
They started a “skip it forward coffee giving campaign” so that when people go online and pay for a drink option, a coupon for that drink is posted on the wall. So all anyone has to do is walk in, take a coupon, and enjoy a latte or cappuccino thanks to the kindness of another human. Even during this time when small businesses are crashing, these women are trying to make it work and supporting their community in the process.
It’s COVID-kindness at its best.
***
Yesterday I was contacted by a stranger online (always sketchy—I mean, look what I said to the Michigan doc!), who had a package of cookies delivered to her door for someone who shares my last name (I use a different name on my private social media accounts). She wanted to know whether I knew this person, so she could have the cookies redirected. She said she kept them on her porch in case she found the rightful recipient, so they could easily be picked up and redirected with minimal handling. I referred her to a second cousin of mine, who lives in this woman’s area. She signed off with, “Thank you so much for answering me, and stay well with your loved ones,” with a little heart emoji. Just a kind stranger from across the country, trying to help a neighbor get her cookies.
***
Two nights this week I stayed up texting until one in the morning with a friend from high school I haven’t seen or heard from since the early ’90s. It was completely random, unexpected, and ended up being quite heart-fulfilling.
***
Are you experiencing COVID-isolation? It certainly isn’t easy. But as my own experience shows, it is possible to connect while sheltering at home. Here are a few strategies that even introverts like me can try:
Go ahead, create some COVID-connections. I’d love to hear about them!
Dr. Jennifer Love is board-certified in psychiatry, addiction psychiatry, and addiction medicine, and is a Diplomate of the American Board of Psychiatry and Neurology and the American Board of Addiction Medicine. Dr. Love is an award-winning researcher and international speaker, interested in the interface between cultural and spiritual factors and overall mental health. She is also suboxone certified. Dr. Love’s work focuses on restoring life balance, brain and body health, and helping her patients improve their functionality and satisfaction in life. She considers a wide range of interventions including nutraceuticals, medication, exercise, yoga, psychotherapy, and sleep/relaxation training. Her specialties include mood disorders, substance use disorders, anxiety disorders, anger and irritability, behavioral addictions, co-occurring pain, and opioid dependence.
Dr. Love is the co-author of When Crisis Strikes: 5 Steps to Heal Your Brain, Body, and Life from Chronic Stress. Stay up to date by following @dr_author_jennifer_love on Instagram.
If isolation and loneliness are causing you to feel depressed or suicidal, or if it’s causing you to relapse or to think about relapsing, Amen Clinics is here for you. We offer remote clinical evaluations as well as mental telehealth sessions to help you. 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.
Note: If you are suicidal, in the U.S. you can call 9-1-1, or text the word “home” to 741741, or call 1-800-273-TALK (8255) for support.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
The coronavirus, raging wildfires, mass shootings—the world has become an increasingly scary place. You may be filled with anxiety about the latest threat—COVID-19—or wracked by obsessive worries about what might occur in the future. In our modern world, it seems like there is always a threat looming. Can you ever feel safe? You can’t stop what’s happening around the globe, but you can change what’s going on inside your brain to prevent fear from ruling your life.
Given our ancestry, negative thoughts protected us from early death or becoming supper for more powerful animals. From our earliest times on earth, being aware of and avoiding danger was crucial to survival. Unfortunately, even when the world became safer, negativity bias remained in our brains.
Researchers have demonstrated that negative experiences have a greater impact on the brain than positive ones. People pay more attention to negative news than to positive news, which is why news outlets typically lead broadcasts with floods, murders, political disasters, and these days, coronavirus. Studies from the content marketing website Outbrain.com found that the average click-through rate on headlines with negative adjectives was an astounding 63% higher than positive ones.
Negative emotions outweigh positive emotions, which is why it is critical to discipline your natural tendency toward the negative and amplify more helpful thoughts and emotions to help you feel more safe and secure regardless of current events.
We are not controlled by events or people, but rather by the perceptions we take of them. Perception is the way we, as individuals, interpret ourselves and the world around us. The view that you take of a situation has more reality than the actual situation itself. You don’t need to try to change the outside world, but rather to change your inside world.
Take a look at the following A-B-C model:
A is the actual event.
B is how we interpret or perceive the event.
C is how we react to the event.
Other people or events (“A”) can’t make us do anything. It is our interpretation or perception (“B”) that causes our behavior (“C”). Questioning the “B” stuff is so important. It can make the difference between feeling secure and fearing that your life is about to end.
So many external events are out of our control. Natural disasters, terrorist attacks, and health threats like the current COVID-19 pandemic can come out of nowhere and have devastating effects. Rather than letting your thoughts spin out of control about what might happen, shift your focus to the things you can do to prevent a problem or react to it if it affects you. With the coronavirus, the CDC and WHO have shared many strategies to protect yourself. Keep those top of mind, and repeatedly tell yourself you’re doing the right things to stay safe.
Staying glued to the TV or scrolling endlessly on news sites on the internet can fill you with fear. Allowing yourself to be constantly inundated with scary headlines can keep you mired in a sense of panic. Research shows that just 14 minutes of negative news has been found to increase both anxious and sad moods. Minimize your exposure by setting time limits for viewing and internet browsing. Stick with about 5 minutes during the day, and skip it at night completely when it is more likely to interfere with your sleep.
Developing the habit of accurate, honest, and disciplined thinking is essential to feeling safe in times of stress. This is not positive thinking, which can actually inhibit feeling better over the long run. In fact, people who live by the philosophy “don’t worry, be happy” die the earliest from accidents and preventable illnesses.
Killing the ANTs (automatic negative thoughts) is one of the best strategies to change your thinking and conquer overwhelming feelings of fear and anxiety as well as obsessive worries. You can learn to eliminate the ANTs and replace them with more helpful thoughts that give you a more accurate, fair assessment of any situation. Simply notice your thoughts when they are negative, write them down, and talk back to them. If you can correct negative thoughts, you take away their power. This skill alone can completely change your life if you embrace and practice it.
As soon as you awaken or your feet hit the floor in the morning, start the day by saying these words out loud. Since your mind is prone to negativity, unless you train and discipline it, it will seek out stress in the upcoming day. When you direct your thoughts to “Today is going to be a great day,” your brain will help you uncover the reasons why it will be so. You have a choice in where you direct your attention, even in times of uncertainty. This simple strategy can make a powerfully positive difference in your life.
Another exercise that has been shown to quickly increase your feelings of well-being is called “What Went Well.” Research has shown that people who did this exercise were happier and less depressed at 1-month and 6-month follow-ups than at the study’s outset. Right before bed, write down 3 things that went well that day, then ask yourself, “Why did this happen?” In a 2017 study, this simple exercise has been found to help people in stressful jobs develop a more positive sense of wellbeing.
If you find yourself overwhelmed by anxiety, and your heart starts racing and you can’t catch your breath, take heart in knowing that you can calm a panic attack. Here is a 4-step prescription to fight panic:
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.
By Jennifer Love, MD
If you’re like me, scrolling through old photos is taking up a large part of your quiet time during this challenging season of social isolation. I ran across this favorite from a night of olive-oil tasting in Tuscany. I distinctly remember taking this picture, and how I felt in that moment. But when I ran across it this week, strangely enough, my heart sank.
My mind immediately saw a path leading to a dark place with no way out. The photo ignited within me a heavy feeling of hopelessness, of claustrophobia. I saw an inescapable tunnel leading to an ominous unknown end. Was it a sign of my own unspoken fears about the coronavirus pandemic? Dreaded feelings about being in self-isolation that I hadn’t even acknowledged within myself?
This experience shocked me because it was so different from how this photo had always made me feel in the past. I remember stumbling across this tunnel as I explored the tiny stone village. In the excitement of the moment, I wanted to both savor the experience by touching every old stone, and to run all the way to the end like an excited child so I could see where it would take me. It’s hard to see from this angle, but there are holes (windows) cut into the stone that offered views of the rolling hills of Tuscany bathed in the light of a nearly full moon.
I remember the feeling of history…of authenticity…that magic feeling you get when you walk a path people have walked for hundreds and hundreds of years. I imagined what it was like before the modern lighting when I suppose torches were used to light the way. Perhaps it was a secret meeting place for lovers or a spot where children played in the afternoon to escape the summer heat. I wondered whether their boisterous voices carried out of the windows and onto the vineyards where their parents worked. In this space my imagination was ignited; I felt alive, curious, excited. Happy.
The discrepancy between these two experiences, then and now, silenced me for a while. I was struck by my change in perspective. You see, during this time of social isolation, I’ve worked hard to maintain a pretty good attitude. I’m Zooming with my friends. I’m productive with work. I’m bringing flowers in from the garden. I’m FaceTiming friends and family, sleeping well, doing yoga, paying attention to the fresh ocean breezes. Even so, with all of my mindfulness, with all of my psychiatric training, with all of my support, this happened, and it happened without my noticing it. When did this start? How am I really feeling? Am I just going through the motions? Am I okay? Thus started my internal inventory of all my thoughts, feelings and emotions.
In this unprecedented time, we may not always feel okay, and that’s okay. In trying to stay busy, in trying to keep the kids occupied so they don’t glitter-glue the dogs, in cleaning up after the dogs have been glitter-glued, it’s important to take time each day to check in with yourself.
I’ve added a short mantra to my mornings, as I sleepily take the first few sips of my coffee:
Today I choose positivity.
I will breathe it in and allow it to flow from me.
I will remember the long game while playing the short.
The temporary loss of social contact will create relationships with greater life, greater passion, and longer hugs when this is over.
So today I play my part in focusing on the welfare of others, from the security of my home, for which I am grateful.
What’s your mantra for the day? Do you choose kindness? Patience? Forgiveness? Reflection? I would love to hear from you—my community—how you manage your attitude, maintain perspective, and what you do when you realize your brain has shifted. How do YOU get yours back? Comment below!
Dr. Jennifer Love is board-certified in psychiatry, addiction psychiatry, and addiction medicine, and is a Diplomate of the American Board of Psychiatry and Neurology and the American Board of Addiction Medicine. Dr. Love is an award-winning researcher and international speaker, interested in the interface between cultural and spiritual factors and overall mental health. She is also suboxone certified. Dr. Love’s work focuses on restoring life balance, brain and body health, and helping her patients improve their functionality and satisfaction in life. She considers a wide range of interventions including nutraceuticals, medication, exercise, yoga, psychotherapy, and sleep/relaxation training. Her specialties include mood disorders, substance use disorders, anxiety disorders, anger and irritability, behavioral addictions, co-occurring pain, and opioid dependence.
Dr. Love is the co-author of When Crisis Strikes: 5 Steps to Heal Your Brain, Body, and Life from Chronic Stress. Stay up to date by following @dr_author_jennifer_love on Instagram.
Find out more about Amen Clinics, which offers comprehensive clinical evaluations and remote therapy sessions as well as in-clinic brain scanning, 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.
When you’re feeling worried or anxious, you want to feel better now, fast, pronto! And now with the coronavirus pandemic, more than ever, we’re all feeling on edge, and that’s perfectly normal. How we respond during these difficult times, however, can make all the difference in the world when it comes to our overall health and well-being.
In my new ebook Conquer Worry and Anxiety, you’ll find dozens of feel better fast strategies to help you cope in these stressful times. Here’s one method that can help you get out of the “fight-or-flight” mode and into a calmer state.
Many people associate hypnosis with loss of control or stage tricks. But doctors know it to be a serious science, revealing the brain’s ability to heal medical and psychiatric conditions.
Using hypnosis, guided imagery or progressive muscle relaxation (PMR) can quickly decrease the fight-or-flight response in a wide variety of conditions. Research shows these techniques have many benefits, including lowering anxiety and depression.
Learning hypnosis, guided imagery, and progressive muscle relaxation is simple; there are many online audios that can guide you. You can find several audios on our BrainFitLife site, and you can certainly do it yourself.
Below are the instructions I give my patients to help them go into a deeply relaxed state. The skill builds over time, so it is important to practice this exercise to gain mastery. Set aside two 15-minute periods a day and go through the following 5 steps:
Sit in a comfortable chair with your feet on the floor and your hands in your lap. Pick a spot on the opposite wall that is a little bit above your eye level. Stare at the spot. As you do, slowly count to 20. Notice that your eyelids soon begin to feel heavy, as if they want to close. Let them. In fact, even if they don’t feel as if they want to close, slowly lower them as you get to 20.
Take a deep breath, as deep as you can, and very slowly exhale. Repeat a deep breath and slow exhale three times. With each in-breath, imagine taking in peace and calmness, and with each out-breath, blow out all the tension—all the things getting in the way of your relaxing. By this time, you’ll notice a calm come over you.
Squeeze the muscles in your eyelids, closing your eyes as tightly as you can. Then slowly let the muscles in your eyelids relax. Imagine that relaxation slowly spreading, like a warm, penetrating oil, from the muscles in your eyelids to the muscles in your face—down your neck, into your shoulders and arms, into your chest, and throughout the rest of your body. The muscles will take the cue from your eyelids and relax progressively all the way down to the bottoms of your feet.
When all the tension has left your body, imagine yourself at the top of an escalator. Step on the escalator and ride down, counting backward from 10. By the time you reach the bottom, you’ll be very relaxed.
Enjoy the tranquility for several moments. Then get back on the escalator riding up, counting to 10 as you go. When you get to 10, open your eyes, feeling relaxed, refreshed, and wide-awake.
To make these steps easy to remember, think of the following words:
If you have trouble remembering these steps, you may want to record them as you read them aloud and then do the exercise as you listen to the audio.
You can find many more calming strategies in Conquer Worry and Anxiety, a new ebook by psychiatrist, neuroscientist, brain-imaging expert, and 12-time New York Times bestselling author Daniel G. Amen, MD.
If you’re struggling with stress, anxiety, and worry, know that at Amen Clinics, we offer in-clinic and Telehealth services (via telephone and video conferencing) 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 fill out our form fill and a brain health advisors will get back to you within 24-72 hours.