Anxiety disorder is the most common mental health condition in the United States, affecting nearly 30% of adults at some point in their lives, according to the American Psychiatric Association. Under this general umbrella, there are a variety of conditions that can create serious obstructions in daily life. Anxiety disorders include:
They can also increase the risk of physical ailments like common colds.
We all have worries from time to time—they’re a normal part of life. Anxiousness is common, especially when we’re faced with stressful situations like a first date or a job interview. Anxiety disorders, though, can be more debilitating with physical symptoms such as dizziness, headaches, nausea, fatigue, trembling, or a racing heartbeat. These can interfere with everyday tasks and make typical environments—work, school, or family life—feel difficult to cope with.
Like with many mental health conditions, anxiety symptoms may occur as a byproduct of nature or nurture or both. More than 30% of anxiety disorder patients show a genetic link. Upbringing can also factor in—as a result of childhood trauma, for example, or growing up with overly controlling parents. And there are many other risk factors that can arise throughout life, such as a traumatic brain injury, substance abuse, or a hormonal imbalance, to name a few.
When it comes to excessive anxiety, it’s a good idea to seek treatment. Natural solutions like meditation, mindfulness, a healthy diet, exercise, and supplements can be especially helpful. But for those of us who experience manageable levels of anxiety, here’s a radical thought: Be thankful for it—it’s actually helping to keep you alive!
EMBRACING HEALTHY ANXIETY
Recently, Neels Visser, a young entrepreneur, appeared in an episode of Scan My Brain with Dr. Emina. Visser was seeking a brain SPECT scan specifically to understand his own symptoms of anxiety and stress. “It kind of circulates in my brain daily, and I wanted to find better ways to manage it and understand it,” he told Dr. Emina. “Over the past 6 years, I’ve had a very unique lifestyle, where I’ve pretty much lived on airplanes every 4 to 5 days, and that has created a disbalance.”
While most of us aren’t stressed out about jet-setting around the world, many Americans can relate to Visser’s feelings of anxiety, which he described as “a negative feedback loop” playing in his brain. But when Dr. Emina asked if there are any benefits to the loop, Visser admitted that it can aid him in preparing for life, such as by helping him avoid mistakes he’s made in the past.
Dr. Emina briefly described how neurophysiology works in that way. “We have a thought pattern that eventually leads to an emotion, eventually leads to behaviors and repetition…and just like any other habit that we form, good or bad, you can strengthen them,” he said. “There may be good things about being able to overthink about a situation—that allows you to prepare for something. The challenge is usually when you get to a situation where you feel like you can’t improve, or you can’t fix.”
Looking at Visser’s brain scan, Dr. Emina noted a lot of activity in the emotional brain, or the basal ganglia, which acts as the pleasure reward center and assists with fine motor movement. In addition, high activity in the caudate, which helps set anxiety levels, validated Visser’s reports of increased anxiety.
According to Dr. Emina, however, the extra brain activity here can turn into a positive when channeled into a productive activity. He suggests playing a musical instrument, doing calligraphy, or other hobbies that involve fine motor skills.
“We actually need anxiety,” Dr. Emina concluded. “Everybody thinks that anxiety is a bad thing, but you’re not supposed to try to completely avoid all anxiety. You’re supposed to see it as your brain is trying to tell you something.”
He says he gets concerned when people’s anxiety levels dip too low. Whether it’s due to taking anti-anxiety medications or from things like smoking weed or drinking alcohol, it can be a problem. When anxiety drops too low, it will eventually impact motivation.
THE BENEFITS OF HEALTH ANXIETY
As Dr. Emina noted, anxiety is not always an evil to be erased at all costs. Instead, we should be aware of the many ways it helps us in life. We’ve all heard phrases like “Don’t worry, be happy.” People who adopt this attitude, however, are more likely to die early from things like accidents or preventable illnesses.
Many people who come to Amen Clinics are surprised that it isn’t beneficial to eliminate all traces of anxiety. Without some level of worry, what would stop us all from making careless and downright dangerous choices, like driving too fast, eating junk food, or indulging in harmful drugs? In essence, a healthy dose of anxiety keeps us alive. We become more responsible citizens who exercise a fair amount of caution and conscientiousness.
Ultimately, the people who have some anxiety are living more consistent, longer, healthier lives. They avoid making potentially tragic mistakes. And like Visser, they’re better prepared for life’s demands. They’re showing up ready for a job interview, a test in school, or a challenging work assignment.
That enhanced mental preparation then works to lower anxiety levels because we’re better equipped to meet the situation and perform accordingly.
On the other hand, the various opposites of anxiety can easily lead to more serious issues:
Mass denial exists among people who don’t want to face our skyrocketing obesity and diabetes rates. A healthy dose of anxiety would drive more people to action in preventing these issues.
Too-low anxiety levels can cause people to underestimate the risks of their behavior, leading to bad decisions.
Positive thinking can allow people to indulge in bad habits, ignore major red flags in key relationships, or fail to prepare for the future. When we insist, “Everything will be OK,” we can actually overlook important warning signs instead of addressing them head-on. Or we may bury emotions rather than process them in a healthy way.
Many people who visit Amen Clinics are surprised to hear that anxiety can help us, but they’re also relieved to know that their worries aren’t always working against them. Instead, try a dose of realism (versus blind optimism), and find healthy outlets for relieving stress. Rather than fearing anxiety’s effects, you can learn to embrace the many ways it can improve and lengthen your life.
Anxiety, panic disorders, 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, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. If you struggle with anxiety, which affects an estimated 40 million American adults, you may think anti-anxiety medications are the only way to cope with the excessive worry, restlessness, difficulty concentrating, and physical symptoms such as a rapid heartbeat, stomachaches, and headaches. Although medication remains one of the most common treatment options available, an increasingly popular approach to managing anxiety is through the practice of mindfulness. In this blog, we will explore the benefits of mindfulness for calming anxiety, provide scientific evidence in support of mindfulness interventions, and give you 5 ways to incorporate mindfulness into your daily life.
Although medication remains one of the most common treatment options available, an increasingly popular approach to managing anxiety is through the practice of mindfulness.
Mindfulness is a form of meditation that involves paying attention to the present moment in a non-judgmental way. It is often practiced by focusing on the breath, bodily sensations, or simply observing one’s thoughts without getting caught up in them. Mindfulness has been found to have a range of benefits for mental health, including reducing stress and anxiety, improving mood, and increasing resilience.
HOW CAN MINDFULNESS HELP WITH ANXIETY?
One of the primary ways in which mindfulness can help with anxiety is by interrupting the cycle of negative thoughts and worries that can perpetuate the condition. Anxiety often involves a pattern of ruminative thinking, where individuals become caught up in a loop of worrying thoughts that feed their anxiety. By practicing mindfulness, you can learn to observe these thoughts without getting stuck on them, which can help to break the cycle and reduce the intensity of the anxiety.
Numerous scientific studies have been conducted on the effectiveness of mindfulness in managing anxiety. A meta-analysis based on 39 studies in the Journal of Consulting and Clinical Psychology found that mindfulness interventions were effective in reducing anxiety symptoms. Another study published in the Journal of Clinical Psychiatry in 2013 found that a Mindfulness-Based Stress Reduction program was more effective in reducing symptoms in people with generalized anxiety disorder compared to a control group.
A similar study published in the Frontiers in Psychology in 2022 found that a mindfulness-based cognitive therapy program was effective in reducing symptoms of anxiety and depression in adolescents with social anxiety disorder.
In addition to reducing symptoms of anxiety, mindfulness has also been found to have a range of other benefits for mental health. A 2017 study in The Psychiatric Clinics of North America looked at recent reviews of randomized controlled studies and found that mindfulness interventions are an effective treatment for a variety of conditions, including:
Emerging research shows that mindfulness is also going high-tech. A 2021 study in the Journal of Anxiety Disorders found that technology-supported mindfulness involving an EEG-based neurofeedback device improved symptoms in people with obsessive-compulsive disorder (OCD), which is a form of anxiety.
HOW TO PRACTICE MINDFULNESS TO SOOTHE ANXIETY
There are many ways to practice mindfulness, and it can be helpful to experiment with different techniques to find what works best for you. Some common approaches include:
Engage in mindful breathing: Focus on your breath and observe the sensations of each inhale and exhale. Whenever your mind wanders, simply bring it back to your breath.
Do a body scan: Lie down or sit comfortably and focus on each part of your body, starting from your toes and working your way up to the top of your head. Notice any sensations, tensions, or areas of discomfort without judgment and allow yourself to relax.
Try mindful observation: Choose an object, such as a flower or a tree, and observe it closely without any judgment or analysis. Notice its colors, textures, and shape.
Practice mindful movement: Engage in physical activity such as yoga or tai chi, which can help you focus on your body and breath. Pay attention to the sensations in your body and the movement of your breath. Or try simply walking while focusing on the sensations of each step as you walk, such as the feeling of your feet on the ground or the movement of your legs.
Practice mindful meditation: Sit in a comfortable position and close your eyes. Focus your attention on your breath and notice any thoughts that come into your mind, without judgment or attachment. Acknowledge the thoughts and then let them go, bringing your attention back to your breath.
With these mindfulness interventions, you may be better able to manage your anxiety. By interrupting the cycle of negative thoughts and worries, you can learn to observe your anxiety without getting caught up in it, which can help to reduce the intensity of your symptoms. With practice, mindfulness can become a powerful tool not only for managing anxiousness but also for improving your overall well-being. If you try these mindfulness techniques, but you are still struggling with feelings of anxiety, it may be time to seek professional help for additional tools.
Anxiety, stress, 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, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here.Content updated from previous publish date.
Americans are the unhappiest they have been in over 50 years. Because of this, it’s not surprising that antidepressants are some of the most common medications used in the United States. And the number of people taking them is on this rise. During the pandemic, the number of new prescriptions for antidepressants spiked by close to 19%, based on a 2020 report. In 2021, statistics show that the number of prescriptions for antidepressants topped 337 million.
In 2021, the number of prescriptions for antidepressants topped 337 million.
When prescribed appropriately based on findings from a comprehensive evaluation that includes brain imaging, these medications can be helpful as a part of a treatment program for some people suffering from depression. But they don’t help everyone. In fact, they can make some people worse. Here’s why.
THE PROBLEMS WITH ANTIDEPRESSANTS
Most prescriptions for antidepressants are doled out after brief office visits with healthcare providers who do not look at the brain or consider any biological information. It’s like they are throwing darts in the dark at the problem. This diagnostic and treatment paradigm isn’t working.
In a large study in Health Technology Assessment, researchers found that over 50% of depressed people failed to reach full remission of their symptoms after taking antidepressants. And for one-third of people, remission continued to elude them after 4 courses of medication. One review in Evidence-Based Mental Health found that except for people with severe depressive disorder, antidepressants worked no better than placebos. These are depressing statistics.
For some people, antidepressant medication comes with unwanted side effects, including:
Weight gain
Fatigue
Nausea
Lower sex drive
Difficulty achieving orgasm
Heightened anxiety
Trouble sleeping or insomnia
Headaches
Restlessness or agitation
Constipation
Diarrhea
Dry mouth
Dizziness
Blurry vision
Tremors
Even worse, lawsuits have claimed that the antidepressant medication Prozac caused violence or suicidal thoughts and behaviors. Virtually all antidepressants have black box warnings, which, in simple terms means the FDA cautions patients in the strongest terms to pay close attention to potentially extremely harmful or dangerous threats to their health.
In addition to these risks, antidepressants can change how you feel in ways you didn’t expect. Antidepressant medication is intended to decrease negative emotions. However, according to an Oxford University study, the majority of selective serotonin reuptake inhibitors (SSRIs)—the most commonly prescribed type of antidepressants—effectively dampen all emotions, including love, happiness, and joy. In this study, participants reported feeling distant from their surroundings, and they no longer cared as much about important aspects of their everyday lives. They said it seemed like their personalities had changed.
These are serious downsides.
NOT ALL DEPRESSED PEOPLE ARE THE SAME
One of the reasons why antidepressant medication has such a high failure rate is that depression isn’t a single or simple disorder. Brain SPECT imaging studies at Amen Clinics have helped identify 7 types of depression, and each type requires a different treatment plan. Giving everyone with depression the same treatment will never work, and it can make some people worse.
For example, many practitioners prescribe SSRIs (such as Prozac, Zoloft, and Lexapro) as a first line of defense for patients who say they feel depressed. But these antidepressants don’t work for all 7 types of depression, and they exacerbate symptoms for several subtypes of the condition.
A pair of 2019 studies in Nature Human Behavior and The American Journal of Psychiatry suggests that brain imaging may help predict which antidepressants will work best for individuals.
Another reason why treatment failures are so high is that depression is not a disease; it’s a symptom similar to the way chest pain is a symptom. It doesn’t indicate what’s causing it. Chest pain can be caused by many different things. It’s the same with depression. Many factors contribute to depressive symptoms, including some biological issues that aren’t resolved by antidepressants. For instance, depression has been associated with:
In some people, addressing these underlying issues can be critical in overcoming sadness or low moods.
ANTIDEPRESSANTS AREN’T THE ONLY OPTION
If you’re struggling with depression, medications should not be the first or only thing you do to help your brain and your mind. To overcome depressive symptoms, think about using all the tools available, and focus first on the least toxic, most effective solutions. These may include:
Nutritional supplements (Did you know that 20 studies have shown that saffron is more effective than a placebo and equal to the antidepressants Prozac, Zoloft, Effexor, and imipramine for depression?)
Depending on your individual needs, medication may be necessary in addition to these other solutions. Getting a brain scan to more accurately diagnose your subtype of depression can be very helpful in determining which antidepressant is most likely to work for you. And follow-up brain imaging can show how well treatment is working and if any adjustments are needed.
Depression, anxiety, 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, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here. How can someone with a million-watt smile, a powerhouse singing voice, and wild success feel so empty, so blah, so ho-hum? Just ask Grammy Award winner LeAnn Rimes. The superstar singer, actress, and author has spoken publicly about dealing with a lack of motivation, a shortage of energy, anxious thoughts, and a serious lack of joy in her life. To help her understand why, LeAnn visited Amen Clinics to get a brain scan and talked about it in an episode of Scan My Brain with Daniel Amen, MD. Her brain scan revealed some surprises about dopamine, depression, and anxiety.
For about 10 years, LeAnn Rimes has been dealing with a lack of motivation, a shortage of energy, anxious thoughts, and a serious lack of joy in her life. To help her understand why she visited Amen Clinics to get a brain scan.
Like many young people, LeAnn grew up with a lot of stress. Stress can take many forms. For some kids, it’s due to neglectful parents, domestic violence, abuse, food insecurity, bullying, or other issues. For LeAnn, it took shape in her teenage years when at the age of 16 she sued her father, who was her manager at the time, and her record label.
In the Scan My Brain episode, she told Dr. Amen the lawsuit against her father was due to financial mismanagement. And the one against her record label? “The record deal I signed is known as the worst deal in history,” she sighs. It took time to disentangle herself from it, and she recalls that period of her life as a traumatic one.
Despite this, LeAnn loved performing, and in her first 3.5 years as an entertainer, she did about 500 concerts. Her songs hit the charts and fans screamed her name everywhere she went. That kind of fandom can go to a person’s head—literally! That much excitement and adulation at such a young age can have a significant impact on the developing brain. In particular, it affects the brain’s reward system and dopamine production.
DOPAMINE AND MOTIVATION
Dopamine is a feel-good neurotransmitter that is involved in motivation, mood, and attention. It is released whenever something rewarding happens, such as eating that first bite of a tasty meal, having sex, buying something new, or getting a promotion. Think of these rewards as a dopamine drip, that gives you little doses of the neurotransmitter. In LeAnn’s case, performing on stage in front of thousands of fans as a teenager was more like a dopamine flood.
This can wear out the dopamine receptors in the brain, causing a person to need more and more excitement to feel happiness. When the receptors are worn out, it can be associated with depression, a lack of motivation, and low energy. It’s like the zest for life got squashed.
LeAnn says she feels a need to be in constant motion—recording music, doing interviews, and more. “They’re all dopamine drivers,” she acknowledges.
WHAT BRAIN SCANS REVEAL ABOUT DEPRESSION, ANXIETY, AND MORE
Brain SPECT imaging reveals so much about depression, anxiety, and more. SPECT is a neuroimaging technology that measures blood flow and activity in the brain. It shows areas of the brain with healthy activity, too much activity, and too little activity.
What did LeAnn’s brain scan show?
In the Scan My Brain episode, Dr. Amen explains that the singer’s brain scan reveals low blood flow in the temporal lobes—a common sign of a past head injury. LeAnn shares that she hit her head in a car accident when she was about 25. Concussions can be associated with moodiness and anxiousness. And it was a few years later that the singer’s struggles with depression and anxiety began.
The brain imaging work at Amen Clinics shows that mild traumatic brain injuries are a major cause of psychiatric symptoms, but few people know it because most psychiatrists never look at the brain. Considering there are millions of head injuries each year, there are likely millions of people with undetected damage to the brain that may be causing symptoms associated with psychiatric conditions.
HOW MEDICATION CAN CHANGE YOUR BRAIN
SPECT shows that medications can alter the way the brain functions. For the Scan My Brain episode, LeAnn’s brain was scanned multiple times—once while taking a medication called Vyvanse, which is a prescription medication that boosts frontal lobe function, and again when she was not taking the medication. Her brain scans on and off the prescribed drug show marked differences in activity.
While off the medication, her brain scan reveals heightened activity in the emotional centers of the brain, which is associated with depression. On the medication, the activity in the emotional centers is more balanced, however, there is increased activity in the basal ganglia, which is commonly seen in people with anxiety.
Seeing the images helped LeAnn understand the changes in the way she feels when taking or not taking the medication. On it, she says she feels more motivated but also more anxious. Off it, she’s calmer but moodier and lethargic.
HEALING THE ANXIETY AND EMOTIONAL CENTERS OF THE BRAIN
Medication isn’t the only way to balance brain function in the emotional centers or anxiety centers of the brain, improve moods, and calm anxiousness. There are many natural strategies to overcome depression and anxiety. In addition, there are several natural ways to balance dopamine in the brain. In the Scan My Brain episode, Dr. Amen introduces LeAnn to a few simple techniques to reduce negative thinking patterns that contribute to depression, anxiety, and worry. By incorporating daily brain-healthy habits, many people can reduce or eliminate prescription medications altogether.
Depression, anxiety, 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, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here. Being leveled by depression or anxiety, unable to engage in daily activities, is no joke. But before seeking an antidepressant or other mood-altering medications, you may want to start by having your thyroid levels checked.
“Patients with hypothyroidism and those with depression can present with similar general symptoms,” according to the American Thyroid Association.
Because many mood disorders may have a fundamental root cause in thyroid disorders, it’s wise to have blood work done to see if you may be suffering from an underactive thyroid, in the form of hypothyroidism or Hashimoto’s disease; an overactive thyroid, with a disease called Grave’s disease; or any number of other related conditions.
A gland shaped like a bowtie wrapped at the front of your lower neck, the thyroid is a key regulator of the body’s metabolic processes. It also oversees the production of many neurotransmitters, such as dopamine, serotonin and GABA, which explains its paramount role in brain health.
COMMON SYMPTOMS OF THYROID AND MENTAL HEALTH ISSUES
For more than 200 years, the medical profession has identified the connection between optimal thyroid function and mental health.
An Anglo-Welsh physician named Caleb Parry all the way back in 1825 noted “nervous affectations” in people suffering from thyroid dysfunction. More than a century later, in 1969, depression was identified as a potential early sign of thyroid disease. It is also linked to schizophrenia, borderline personality disorder, bipolar disease, ADD/ADHD, and other mental health problems.
Before seeing your doctor, look for additional symptoms that could indicate there is more than meets the eye in your mental health struggles. They may include weight loss or gain, hair loss, fluctuations in your body temperature—feeling generally too hot or too cold—changes to your menstrual cycle, or persistent troubles with diarrhea or constipation.
Other symptoms to look for include:
Sluggishness
Racing thoughts
Memory problems
Trouble sleeping or unrestful sleep
Cramps or pain in your muscles or joints
Brittle nails
Extra dry skin
Yellowing skin
Symptoms of psychosis
Episodes of mania
Attentional problems or difficulty concentrating
Swelling in the front of your neck, which could indicate a swollen thyroid
Some of these symptoms on their own, such as difficulty sleeping and concentrating, can be primary symptoms of depression. However, the existence of one or several at the same time also could indicate your thyroid is involved.
Blood work can reveal low or high levels of the three main thyroid hormones, including thyroid-stimulating hormone, or TSH; thyroxine, or T4; and triiodothyronine, called T3. If so, treating your thyroid first to re-establish optimal hormonal levels may resolve, or at least lessen, psychiatric symptoms.
KNOW YOUR THYROID BLOOD TESTS—AND YOUR DOCTORS
While standard thinking holds that healthy levels of TSH, or thyroid-stimulating hormone, should range between .5 and 5 in blood work results, not every medical professional agrees. A TSH test reveals just how hard the thyroid gland is working to keep a person’s metabolism working. The higher the test score, the harder the gland is pumping out hormones to jolt you into gear. Generally speaking, lower TSH test results indicate the metabolism is in balance, working well enough on its own, without this assist.
Some doctors, often those with a greater focus on lifestyle or integrative health, believe optimal results should always be below 2 or 2.5. The lower reading ideally indicates the gland is not over-stressed.
So be aware that some more traditional doctors may not prescribe thyroid medication when a test shows a TSH between 2 and 5. They may only do so when the test comes in above 5, or even higher. To treat subclinical hypothyroidism may require a visit to a functional or integrative doctor.
WHAT FACTORS WRECK THYROID HEALTH AND CONTRIBUTE TO MENTAL ILLNESS?
A wide variety of factors, acting alone or in combination, can conspire to undermine thyroid health, including dietary factors and exposure to environmental toxins.
One of them is a rapid loss of a large, or even moderate, amount of weight. When you lose weight rapidly, your thyroid slows, producing lower levels of TSH. This can throw off the delicate balance that the body must maintain in producing different thyroid hormones. In particular, rapid weight loss can result in a diminished ability to convert T4, also known as a “prohormone,” into the more active T3.
Dietary factors such as gluten sensitivity and celiac disease, both of which involve reactions to the gluten in wheat, can trigger thyroid disorders. For people with either, eating gluten can create leaky gut symptoms and release an antibody that can attack the thyroid. Given that celiac disease is often accompanied by thyroid disorder, one clinical study suggests gluten-free diets can help people struggling with thyroid health. Other studies have found that a failure to adhere to a gluten-free diet, for people with these risk factors, can contribute to a host of debilitating diseases such as osteoporosis, anemia, and increased risk of mortality.
Zinc deficiency is another risk factor, a particularly pervasive one given the depletion of zinc in many plants. Along with copper and selenium, zinc is required for the production of thyroid hormones. On the other side of the coin, thyroid hormones are necessary for the body to absorb zinc, which means hypothyroidism itself can lead to a zinc deficiency. When it comes to hair loss caused by hypothyroidism, often hormone supplementation won’t be sufficient without proper zinc supplementation.
Lastly, women with hypothyroidism who take supplemental estrogen for their health may need to increase the amount of thyroxine or T4 they take in order not to prevent a drop in their thyroid function.
SUPPLEMENTS FOR THYROID BALANCE AND HELP FOR MENTAL HEALTH
In addition to seeking a functional doctor, a wide variety of natural supplements can boost your thyroid health. These include ashwagandha; zinc (which supports healthy hair); selenium; the herb rosemary; l-tyrosine; potassium; chromium; and vitamins A, B2, B3, B6, C, and D. Consult with your doctor to ensure your supplements support and do not conflict with your medications.
If psychiatric symptoms, such as anxiety, depression, attention issues, psychosis, or mania persist after regulating your thyroid levels, it’s time to seek help from a mental health professional.
Depression, anxiety, bipolar disorder, 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, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Feeling anxious, nervous, stressed, or overwhelmed? You may think it’s just a normal part of life in our hectic society, so you ignore it and keep pushing through your days. But what you think is everyday anxiousness might be an anxiety disorder. Alarmingly, more than half of the estimated 19.1% of American adults suffering from an anxiety disorder will not get treatment, according to figures from the National Alliance on Mental Illness.
While some anxiety can be helpful and good—even life-saving, too much is not. For millions of Americans, untreated anxiety is a destructive force negatively impacting health, relationships, and overall well-being.
When anxious feelings build slowly over time, you may not realize you have an anxiety disorder; it’s important to recognize the signs.
When anxious feelings build slowly over time, you may not realize you have an anxiety disorder; it’s important to recognize the signs. Without understanding the difference between situational anxiousness and anxiety disorders, you may unwittingly be making your anxiety worse.
Here are some of the most common warning signs to look for. If you observe them in yourself, it’s likely time to see a qualified therapist.
8 WARNING SIGNS OF ANXIETY
1. You’re experiencing intense worry or panic.
If worrying is getting in the way of normal, day-to-day functioning, you may have an anxiety issue. Perhaps you’re overthinking so much that you can’t focus on your work or even relax reading a book. Or maybe your mind races with a cascade of stressful thoughts that takes you so out of the moment, you lose track of what you are doing, like missing your exit on the freeway.
If you experience a sudden episode of intensified anxiety and unreasonable feelings of fear that produces physical symptoms such as a racing heart, fast breathing, and sweating—it is likely a panic attack and a sure sign you need to see a mental health professional.
2. You’re more forgetful.
Working memory can be adversely affected by anxiety, research shows. You use your working memory for solving problems and managing bits of information in current time. When it’s disrupted by anxiety and worry, you might forget where you parked your car or if you took your medicine. If you continually forget things—even recent events, it could be anxiety affecting you.
3. You notice changes in your sleep or appetite.
If you’re having trouble falling asleep and/or staying asleep, that’s a red flag for anxiety. Worried thoughts, an activated stress response, and rumination can all disrupt sleep. Plus, it’s anxiety-provoking to have trouble sleeping, And the big topper, lack of sleep is associated with higher levels of anxiety, causing a vicious circle.
If you notice that you’re overeating or not eating enough, it could be that you are dulling anxiety-driven feelings. Indeed, one recent study on anxious college students showed a high association with overeating during the pandemic. Research has noted that acute stress and anxiety appear to be more tied to undereating, and chronic stress and anxiety to overeating. Seeing a therapist can help address your anxiety and normalize your eating.
4. You’re losing your cool more frequently.
Anger and anxiety are strongly linked. Experts warn that if you have a shorter fuse than usual or are quick to anger, it may be related to increasing anxiety levels. Anxiety can masquerade as anger. When you rage at someone else, it allows you to blame your anxious feelings on something outside of yourself. Yet, research shows that anger coupled with untreated anxiety leads to negative outcomes.
Anxiety can trigger the fight-or-flight stress response as a result of real or perceived danger. Thus, physiologically, your body readies itself to potentially fight off a danger, which can cause an overreaction as a means of self-defense.
Also, anxious feelings can drive you to try to keep very tight control over your life situations, experiences, and feelings, which, ultimately, cannot be controlled. This leads to bitterness, frustration, and anger.
So, if you’re feeling restless, irritable, highly reactive, and frequently angry, it may be time to address your anxiety with a professional.
5. You’re experiencing physical symptoms.
Physical symptoms such as nausea, headaches, shortness of breath, shakiness, or stomach pain can be caused by anxiety, according to a Harvard Medical School report. Experts believe that this may be a result of the autonomic nervous system getting activated by the fight-or-flight stress response. Additionally, pain conditions such as fibromyalgia, migraines, back pain, and arthritis are highly associated with anxiety, according to the Anxiety & Depression Association of America.
A number of digestive issues are related to anxiety too. Experts believe this is due to the connection between the brain and the gastrointestinal system. Your enteric nervous system is embedded in the lining of the gastrointestinal system, and information is shared between the brain and the gut. That’s why you get that fluttery feeling in your stomach when you’re nervous.
Some research also shows that dizziness is a common symptom related to anxiety. Scientists believe this may be due to the vestibular system, the part of the brain that controls balance, frequently interacting with the areas of the brain responsible for anxiety.
If you’re experiencing these types of symptoms, not related to any other medical condition, it may indicate an anxiety issue.
6. You’re engaging in unhealthy coping strategies.
If you find yourself staying up too late binge-watching television or having a drink to unwind every night, consider that untreated anxiety may be driving your behavior. Indeed, research involving college students showed that anxious students frequently engaged in a number of negative coping behaviors such as self-harm, drinking alcohol, smoking, overeating, undereating, and using recreational drugs. Yet, any type of behavior can be an unhealthy coping skill if it is used to avoid anxious feelings—including reading heaps of books, spending too much time on social media, or shopping compulsively online.
7. You’re struggling with procrastination and perfectionism.
Studies show that high levels of procrastination are associated with poor mental health, including anxiety. It’s common to put off the very thing that you’re anxious about, such as a difficult work task or an uncomfortable conversation. However, if you start to avoid and procrastinate on practically everything in your life, it’s a sign of a potential anxiety problem.
Where there’s procrastination, there’s often perfectionism—another indicator of anxiety. In fact, in most cases, research suggests that perfectionism derives from anxiety or low self-esteem, and perfectionists are at a higher risk of having an anxiety disorder.
If you struggle with procrastination, perfectionism, or both, you’re probably anxious too, and therapy can help.
8. Your relationships are suffering.
We would not be human if we didn’t have trouble in relationships from time to time. However, when your romantic relationships are often in turmoil, or you’re having blowups with friends—or you have few, if any, relationships at all, it’s a sign of anxiety.
In one study, participants suffering from anxiety were significantly less likely to describe their relationship with a partner or spouse as “healthy and supportive.” The study found that anxious participants were twice as likely to have regular arguments with their partners, and three times as likely not to be intimate. It’s not surprising then to learn that people who have anxiety disorders are more likely to be single and have higher rates of divorce, according to research.
Anxious people can be overly dependent on others, needing constant reassurance. Or they can be cold and avoidant, out of fear of getting close and rejected. Either side of the anxiety spectrum makes maintaining healthy relationships difficult.
If you notice any of these warning signs of anxiety, you may benefit from seeking professional help and getting to the root causes of your issues.
Anxiety, panic attacks, 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, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
Struggling with anxiety, panic attacks, mood disorders, chronic stress, or alcohol issues? Research shows that these conditions may be associated with low levels of an important neurotransmitter—gamma aminobutyric acid (GABA)—that acts as your brain’s calming messenger. While other neurotransmitters get more attention (like dopamine and endorphins), GABA quietly does the important work of serving as your brain’s principal inhibitory neurotransmitter.
Low levels of GABA have been found in patients who suffer from anxiety, panic attacks, alcohol issues, mood disorders, and seizure disorders.
Neurotransmitters are the brain’s messengers, which move from one neuron to another to relay information. GABA’s main job is to keep brain cell hyperactivity in check and to put the brakes on rapidly firing neurons. Without this calming neurotransmitter slowing things down, unchecked neuronal stimulation in the brain can fuel feelings of anxiousness, racing thoughts, and even seizures.
On the flip side, if your brain doesn’t have enough nerve cell firing, it can cause confusion, lethargy, and sedation. Having healthy levels of GABA is key for brain health and function. Here’s what you need to know about this important neurochemical, and how you can optimize it to experience more calm.
HOW GABA WORKS
A wide array of cells in the brain and body make GABA. When GABA lands and binds to a neuron’s GABA receptor, its inhibitory action is triggered, immediately slowing the ability of the nerve cell to receive, create, or send chemical messages to other nerve cells. GABA’s calming influence serves to balance stimulating neurotransmitters like dopamine and adrenaline. In practical terms, GABA plays a vital role in keeping anxious thoughts, stress, and fear at manageable levels.
BENEFITS OF GABA
Ensuring your body has adequate amounts of GABA provides many benefits. Researchers recognize that healthy GABA levels may help reduce symptoms of a number of mental health and neurologic conditions, including (as mentioned above) anxiety, in addition to pain, sleep disturbances, and some cases of depression, according to one review study. And research does indeed indicate that increased GABA levels in the brain is associated with improved seizure control. GABA’s benefits extend to the circulatory system too, as it has been found to lessen hypertension.
GABA also can be instrumental with certain addiction issues. One study on alcohol withdrawal states that increased levels of GABA can help symptoms. Similarly, another study found that healthy GABA levels may lessen symptoms of overeating. For women struggling with PMS adequate GABA levels appears to lessen those symptoms as well, research suggests.
CONSEQUENCES OF LOW LEVELS OF GABA
Interestingly, low levels of GABA have been found in patients who suffer from anxiety, panic attacks, alcohol issues, mood disorders, and seizure disorders.
Genetics, especially if you have anxious family members, can contribute to GABA deficiency, as well as poor diet, early life stress, and prolonged, chronic stress.
It’s not surprising that a number of drugs have been developed to work on the GABA receptors in your brain to treat some of these conditions. For example, benzodiazepines (a class of drugs that includes Valium and Xanax) are used in anesthesia for surgeries, sleep disorders, alcohol withdrawal, anxiety, and more. There are many others, including anti-seizure medications.
However, many of these medications are highly addictive or come with side effects. There are more natural ways to support your body’s optimal GABA levels without the problems that come with pharmaceuticals.
8 WAYS TO BALANCE GABA NATURALLY
Here are 8 research-backed ways to help your body synthesize the GABA it needs.
1. Consume GABA’s building blocks.
While foods do not contain GABA, you can consume foods rich in the building blocks of GABA to aid your body in making it. Such foods include tea (green, black, and oolong), berries, tomatoes, potatoes, noni fruit, lentils, wild-caught fish, and grass-fed beef.
2. Eat vitamin B6-rich foods.
Vitamin B6 is an important cofactor in GABA synthesis. Supply your body with ample amounts of it by consuming foods such as salmon, lean chicken, tofu, potatoes, bananas, avocados, spinach, garlic, broccoli and Brussels sprouts – which are all known to be rich in vitamin B6.
3. Enjoy fermented food.
Your gut’s beneficial microflora can synthesize GABA, and experts believe that GABA may then travel to the brain via the gut-brain axis, according to research. Enjoy ample fermented foods that are rich in beneficial bacteria such as kimchi, sauerkraut, unsweetened kefir, and coconut water kefir. It will benefit your digestive health too!
4. Take probiotics for GABA synthesis.
Probiotics, especially Lactobacillus rhamnosus, increase GABA, research indicates. A review also show that Lactobacillus paracasei,Lactobacillus brevis, and Lactococcus lactis are associated with increased GABA synthesis. Make use of probiotics containing these GABA-producing strains.
5. Take nutritional supplements.
One of the simplest ways to boost your body’s GABA levels is to take supplements such as GABA, valerian, lemon balm, passionflower, l-theanine, magnesium, taurine, which are all associated with greater levels of this calming neurotransmitter.
6. Meditate.
Meditation is a calming activity. It’s no wonder that research suggests that meditation is linked to GABA production, as well as greater emotional regulation.
7. Strike a yoga pose.
Remarkably, one study showed a 27% increase in GABA levels in yoga participants after a 60-minute session versus a comparison group that read for an hour. Another study compared yoga participants to a group of walkers, with both groups either practicing yoga or walking 60 minutes a few times a week over 12 weeks. The yoga participants showed increased GABA levels and greater improvements in mood and anxiety than the walkers! If you have ever taken yoga, you are probably well aware of the calm feeling and well-being that follows.
8. Eliminate GABA zappers.
Here’s another reason to limit your caffeine intake and lose your smoking or drinking habit: They zap your GABA levels. You can add chronic stress to that list as well. They are all known to deplete your levels of GABA. If you meditate and practice yoga, you can eliminate stress and boost GABA at the same time!
Anxiety, depression, chronic stress, 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, clinical evaluations, and therapy for adults, teens, 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, MDContent updated from previous publish date.
Do you have fears or anxiousness that you can’t explain? It’s one thing to experience some form of trauma and then have anxiety related to that incident. But why do some worries seem to exist for no apparent reason? Irrational fears, anxiety, and worries are often due to Ancestral Dragons, the inner “mental dragons” that are inherited from your parents or other relatives.
With these dragons, the issues you have are in fact not your own, but rather passed down to you from your ancestors. They’re some of the sneakiest dragons of the 13 Dragons from the Past that can continue to haunt you. Unless you recognize and tame these dragons, they can run wild in your brain and ruin your life.
Irrational fears, anxiety, and worries are often due to Ancestral Dragons, the inner “mental dragons” that are inherited from your parents or other relatives.
If you experience these signs, you may have Ancestral Dragons that are related to your parents, grandparents, or earlier ancestors.
HOW COMMON ARE ANCESTRAL DRAGONS AND GENERATIONAL TRAUMA?
Ancestral Dragons are far too common in our society. Through a process called epigenetics, you can inherit your ancestor’s fears, worries, or even prejudices without ever being aware of it. The anxiety or trauma is written in your genetic code.
For example, children and grandchildren of Holocaust survivors have a higher risk of anxiety disorders and PTSD. In a similar way, 9/11 survivors; children of the Cambodian and Rwanda genocide survivors; children of those who survived abandonment; people who have had a loved one die by suicide; anyone who has lived in a war zone; children of refugees; or those who have experienced the early death of a child, parent, or sibling often have their nervous system so deeply affected that it changes the nature of their genes to impact their offspring for generations.
Research confirms the impact of generational trauma. Children of a parent struggling with PTSD are three times more likely to have PTSD themselves. Thirty percent of kids with a parent who served in Iraq or Afghanistan and developed PTSD had similar symptoms. Native American teens on reservations have the highest suicide rate in the Western Hemisphere. In some places, it is 10 to 19 times higher than other American teens and young adults, according to a 2015 article. It is as if the endless massacres against Native Americans continue. Some scholars believe generational grief is fueling the epidemic.
WHAT TRIGGERS ANCESTRAL DRAGONS?
It’s often unknown what triggers the Ancestral Dragons. It can be any unconscious reminders of stressful times stored in our genes. It can be when you were the same age as a parent or grandparent when they had the original trauma. Take a look at this Amen Clinics patient, who is a prime example.
She stayed in an abusive marriage for 20 years because she could never sleep alone after the age of 22. During therapy, while searching for her Ancestral Dragons, she revealed that her mother had been raped at age 22 causing terrible anxiety and insomnia. Knowing the origin of her fear of sleeping alone helped her heal and move on from the toxic relationship. Sometimes your anxiety is just not your own.
ANCESTRAL DRAGONS AND GENERATIONAL TRAUMA IN THE BRAIN
Generational trauma can cause changes in the brain. In a large study in the Journal of the American Academy of Child & Adolescent Psychiatry, children of depressed parents had smaller volume in the pleasure centers of the brain, making the children more vulnerable to depression themselves. And the societal traumas keep coming. A 2020 paper in JAMA Internal Medicine suggested that the aftermath of physical distancing and COVID-19 will bring a rise in anxiety, depression, substance abuse, loneliness, and domestic violence. It is likely that global trauma will impact future generations.
6 WAYS TO TAME THE ANCESTRAL DRAGONS AND GENERATIONAL TRAUMA
Ancestral trauma can affect generations, but it can be stopped with the right strategies. To tame the Ancestral Dragons:
Know your family history. Get as much detail as possible, so you will be aware of past traumas experienced by your ancestors.
Talk to your parents, grandparents, or family historian. It can help you understand some of your own automatic reactions.
Work to separate your ancestors’ issues from your own issues. This can help you to live in the present rather than the past. This may require professional help. If you sense Ancestral Dragons breathing fire on your emotional brain, read It Didn’t Start with You by Mark Wolynn.
Reduce exposure to triggers. This doesn’t mean avoiding your family’s past or pretending it didn’t exist. Rather, it means you don’t have to subject yourself to painful reminders that cause you to relive the trauma over and over.
Design a new future. Focus on creating a future for yourself that is no longer stuck in the pain of ancestral trauma. Imagine yourself living in a way that you are not weighed down by the chains of your ancestors. When you can envision this, you may break the cycle of generational trauma.
Try somatic experiencing. This type of trauma psychotherapy involves paying close attention to your inner body sensations as a way to regulate emotions. It is similar to mindfulness practices that help you tune in to your body to achieve a desired emotional state. A mental health professional can guide you through the process more effectively.
Learning about your Ancestral Dragons can help you stop being stuck in the pain of the past, so you can create a brighter future for yourself and your offspring. With practice, you can stop the cycle of ancestral emotional pain and make the next generation better and stronger.
Emotional trauma, 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, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. In the health-damaging confines of the standard American diet, much of what is classified as “comfort food” is anything but, especially when we examine the impacts it can have on our bodies. Sadly, those foods we so often reach for when we’re stressed might actually be worsening the problem—and, in more serious cases, even affecting our mental health.
Anxiety in particular—the most common mental health issue in the United States, affecting 40 million-plus adults every year—has been closely linked with unhealthy dietary choices. In an animal study from 2018, researchers noted increased symptoms of anxiety and depressive behavior in mice that were fed a diet high in refined carbohydrates. Another study from 2019, which looked at more than 1,100 Greek adults over age 50, found that consuming higher levels of saturated fats and added sugars was associated with higher anxiety levels.
While many foods can contribute to anxiousness, let’s look at some of the most common culprits and why they’re best avoided by those who struggle with everyday nervousness or who have been diagnosed with an anxiety disorder—and by anyone who wants to avoid experiencing these symptoms.
In the health-damaging confines of the standard American diet, much of what is classified as “comfort food” is anything but, especially when we examine the impacts it can have on our bodies and mental health.
If you’re one of the millions of people who reach for candy or desserts when feeling anxious, understand that these kinds of sugar-packed foods should never be considered treats. On the contrary, they create disturbance inside the body by causing a spike in blood sugar, which then leads to a quick crash. It’s this up-and-down roller coaster that worsens levels of anxiety in those who already struggle with it (even leading to symptoms that feel like a panic attack). Diets high in sugar are also linked to a range of additional anxiety-increasing side effects, such as inflammation, fatigue, and erratic brain cell activity that has been implicated in aggression, according to one 2021 study—while also leading to cravings for more, perpetuating an addiction-like cycle.
Remember that added sugar can assume many forms on a food label, from high-fructose corn syrup and dextrose to honey and molasses. And sugar can be hiding in a variety of store-bought foods that are definitely not viewed as desserts. Check the labels on packaged foods before you buy, including fruit juice, salad dressings, nondairy milk, yogurt, condiments, soups, cereals, marinades, and sauces—you might be surprised at the added-sugar counts. If you tend to feel anxious, nervous, jittery, or tense, avoid blood sugar spikes and dips by eating balanced meals instead. Aim for a mix of protein, carbs, fat, and fiber to keep moods steadier throughout the day.
2. Processed meats
If you’re thinking of arranging a charcuterie plate for guests at your next gathering, think again. Due to their high saturated fat content, cured meats, like salami, bacon, and jerky—just like red meats in general—have been linked to inflammation in the body, which fuels anxiety. Cured meats have an additional strike against them, as they are prepared with sky-high amounts of salt. High sodium intake raises blood pressure and puts extra strain on the heart, causing the body to release adrenaline into the bloodstream, which leads to feelings of anxiety.
On the other hand, if you’re looking to consume less meat, processed or otherwise, be careful also to avoid highly processed meat alternatives. Protein replacements can be a healthier choice if they’re made up of whole grains and vegetables, but make sure to read the labels for the ingredients list, as well as nutritional information like sodium counts.
3. Artificial sugar substitutes
We already know that artificial sweeteners, like the ones used in diet sodas, won’t help you lose weight. But, since they’re harmful to the brain, they can also be destructive to mental health. One 2018 study noted that aspartame (as found in NutraSweet or Equal) has been associated with anxiety and irritable moods, along with depression, insomnia, and a host of other neurophysiological issues. That’s because these fake sugars are known as neurotoxins that disrupt the functioning of the nervous system, which leads to increased symptoms of anxiety.
One study, which focused on nutritional interventions as possible treatments for anxiety, suggested that the increased anxious feelings associated with artificial sweeteners may result from the adverse effects they have on the body, such as causing inflammation and disrupting the microbiome. Another study suggested that aspartame can inhibit the transport of dopamine and serotonin precursors to the brain and may increase the levels of excitatory neurotransmitters—changes that alter brain chemistry for a more anxiety-prone effect.
4. Caffeinated beverages
With so many Americans coping with improper sleep, hectic schedules, and a lack of energy-boosting diet and exercise plans, it’s no wonder they feel tired on a daily basis. In an effort to push themselves toward better performance, highly caffeinated beverages such as coffee and energy drinks have become more popular standards in our diets, and in larger serving sizes than ever.
Unfortunately, in addition to these drinks often being loaded with sugar, they can also wreak havoc on those with anxiety—or create symptoms in those who add these beverages to their diet. One study found that consuming more than 250 mg of caffeine per day “can lead to physical symptoms including restlessness, nervousness, psychomotor agitation, tremulousness, and insomnia.” Another, from 2020, studied the consumption of energy drinks among young adults who were 20 and older, to examine its effects on mental health symptoms—and found that participants who added these drinks to their routines registered an increase in stress scores after the 2-year study.
Similarly, a Cambridge study that tracked the coffee consumption of college students found that those who had high caffeine intake were more prone to headaches, anxiety, and psychological distress. Even moderate intake, as little as 1½ cups of coffee (equal to 150 mg of caffeine), may lead to increased anxiousness among those who have certain sensitivities, including those with markers associated with panic disorder, according to a different study.
5. Cocktails
Cocktails serve up a double-whammy of anxiety-increasing elements. First, alcohol (our country’s most dangerous drug, killing more than 140,000 Americans each year, according to the CDC) has been shown to be linked with anxiety. In fact, alcohol use disorder and anxiety co-occur at notable rates—about 2-3 times as often as would be expected by chance alone, say researchers. Others have noted that 1 out of every 3 alcoholics “has experienced episodes of intense depression and/or severe anxiety,” the latter generally occurring after the drinking period (for example, in the hangover stage), which often leads them to drink more to quell that anxiety. This dangerous cycle can lead, ultimately, to addiction.
But even for drinkers who do not imbibe to addictive levels, many cocktails pile on to existing anxiety through the element of added sugar—heaps of it. Sugary drinks such as Pimm’s Cups, piña coladas, margaritas, and fruity martinis pack a shocking amount of added sugar. This is often due to ingredients like flavored spirits, fruit juice, sodas, and mixers. The USDA estimates more than 33 grams of sugar in a daiquiri and more than 36 in a margarita. Stats like this put the “toxic” in intoxicated.
MAKE SMALL CHANGES TO IMPROVE ANXIETY
If all of this feels overwhelming—or if you’re a consumer of many or all of the culprits listed above—don’t panic. Making healthier choices can start with small changes. Swap out cured meats for lean proteins, exchange sugary cocktails for a club soda with fresh lime juice, or try drinking antioxidant-rich green tea versus coffee to start your day. Being armed with this information and choosing anti-anxiety foods instead will help calm busy brains and lower stress levels over the long haul. In the meantime, those with anxiety disorders can also consult with a mental health professional to determine a targeted treatment plan and improve symptoms in conjunction with a better diet.
Anxiety, panic disorders, 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, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Although anxiety is the most common mental health condition in the U.S., the 40 million people who struggle with it can tell you it’s much more than being stressed out and worried about something. With symptoms that range from apprehension, fear, worry, and dread to chest pain, a racing heart, dizziness, and chronic muscle tension, untreated anxiety disorders can significantly interfere with the ability to achieve goals, be socially engaged, and fully enjoy life.
Fortunately, there are some very effective therapeutic treatment options that can make a world of difference in reducing or eliminating symptoms. Here are two of the most notable ones.
There are some very effective therapeutic treatment options that can make a world of difference in reducing or eliminating anxiety symptoms. Some of the most effective therapies are EMDR and CBT.
Otherwise known as eye movement desensitization and reprocessing, this method of treatment is commonly used for posttraumatic stress disorder. However, EMDR can also be very effective for other disorders, including anxiety conditions. A systematic review published in Frontiers in Psychology found that multiple studies showed EMDR is helpful for people who have generalized or social anxiety disorders, panic disorder, and agoraphobia, as well as other phobic conditions.
Unlike most types of psychotherapy, EMDR does not require as much talking about frightening, painful, or anxiety-provoking memories—although these issues are certainly addressed. After building rapport and discussing present concerns with a psychotherapist, usually over the course of a few sessions, the EMDR phase of treatment will begin. This method involves thinking about a specific experience while you either hold a pulsating device in each hand or watch a therapist move two fingers back and forth while you visually track the movements.
This technique, known as bilateral (both sides) hemispheric stimulation, reduces the emotional charge of a memory that has gotten “stuck” in the brain. People often find significant relief from their anxiety symptoms, sometimes after just a few sessions.
TREATING ANXIETY WITH COGNITIVE BEHAVIORAL THERAPY
Cognitive behavioral therapy (CBT) is one of the most well-studied therapeutic modalities and has been found to be effective for a wide array of mental health conditions, including anxiety disorders. Research has shown it can be very useful for reducing symptoms of worry that plague this condition. The basic premise of CBT is that our thoughts and beliefs directly impact our emotions, which in turn leads to behavior choices. In other words, what we think about a situation directly affects the way we feel about it, and then what we do in response to those feelings.
But here’s the catch. Just because we think a certain way about an event, doesn’t mean it’s true. You don’t have to believe every thought you have. Sometimes our thoughts lie to us and make us miserable. However, most people go with the first thing that pops into their head in response to something, and they don’t really consider alternative explanations. And multiple people will view the same objective event in different ways based on their own automatic thoughts. For those who struggle with anxiety disorders, these thoughts usually cause distressing and fearful emotions such as feeling nervous, scared, or worried.
HOW CBT CALMS ANXIOUS THOUGHTS
During CBT treatment, a therapist will help you identify the thoughts that drive anxiety symptoms, and one at a time, practice examining them to discover alternative ways of thinking about particular situations. This process isn’t intended to change a negative experience into a positive one, but rather it is about learning to have more accurate and realistic thoughts in response to something.
Borrowing from CBT and the works of Byron Katie, you can eliminate the ANTs (automatic negative thoughts) that bring you down and exacerbate mental health symptoms. Here’s an example of how this works:
Anxiety-provoking situation: You have been tasked at work to lead a group presentation.
ANT: I will look like a complete idiot and failure if I screw this up in any way. (thus causing triggering an anxious response in your mind)
With this ANT in mind, ask yourself the following 5 questions:
Is it true? Is it true that if you make any mistakes in the presentation everyone will think you’re a complete idiot and failure?
Is it absolutely true—with 100% certainty?
How do you feel when you have the thought that making any mistakes will be totally demoralizing and catastrophic for you?
How would you feel if you didn’t have that thought?
For this last question, turn around the ANT to its opposite: If I make any mistakes, my colleagues are not going to suddenly see me as some kind of foolish failure. Everyone makes mistakes at times. Is this new thought more accurate than the ANT that made you feel so anxious about having to give the presentation?
Working through these 5 questions with the ANTs that elevate anxiety requires some practice, so try it whenever you have a thought that makes you feel anxious, worried, or fearful. With practice, you will find that questioning your thoughts teaches you to think more accurately, which then reduces the distress caused by unchallenged automatic negative thoughts.
LIFESTYLE STRATEGIES TO HELP REDUCE ANXIETY
In addition to the therapies described above, there are some things you can do to help minimize anxious moments in day-to-day life. They won’t cost you a thing but can make a big difference in how you feel.
Exercise regularly.
Not only is this a great way to get your mind off your worries and lift your spirits, but it also helps lower stress hormones like cortisol which tend to be higher in those who struggle with anxiety.
Watch what you eat.
Some comfort foods—think sugar and high-glycemic foods—make you feel good at the moment, but they increase anxiety in the long run. This is because they rapidly increase your blood sugar level, but later cause it to crash—and when it does, it can lead to feeling jittery, irritable, and fatigued. In addition, research has found that artificial sweeteners, like aspartame, can elevate cortisol and trigger anxiety symptoms.
Practice belly breathing.
Also called diaphragmatic breathing, this simple strategy is a very effective way to mitigate anxious feelings. To discern the difference between breathing with your diaphragm, rather than your chest (which most people do when they feel nervous), put your hand on your belly and as you inhale, notice that your hand moves out and when you exhale it moves in toward your spine. Once you get the hang of it, practice this pattern:
Inhale for 3 to 4 seconds, pause
Exhale for 6 to 8 seconds, pause
Repeat 10 times
This type of breathing is a natural way to calm your nervous system anywhere, at any time.
There’s no question that suffering from anxiety can feel overwhelming and uncontrollable, and without effective treatment, it can lead to many challenges in life. However, taking the needed steps to reach out to a licensed mental health practitioner to help you work through your symptoms often opens the door to feeling healthier and more balanced, so that everyday living can become more enjoyable and fulfilling.
Anxiety, panic disorders, 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, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
