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Do you ever find yourself plucking hairs from your head, eyebrows, or eyelashes? Do you do it repeatedly to the point that you have patchy bald spots or noticeable hair loss? You may have trichotillomania, a mental health disorder that involves compulsively yanking out hair despite efforts to stop doing so. Hair-pulling disorder occurs in about 1%-2% of American adults and more frequently in females, including Victoria’s Secret model Sara Sampaio. She recently spoke about having trichotillomania with Dr. Daniel Amen in an episode of Scan My Brain. “I pull on my eyebrows,” says the 31-year-old model. “It started when I was, I think 15.”

SYMPTOMS OF TRICHOTILLOMANIA

There are many signs and symptoms of trichotillomania, including: For some people, hair pulling is automatic, and they don’t even realize they are doing it. For others, it is a very focused activity that helps release tension. Individuals with this condition may also engage in other compulsive behaviors, such as biting their nails, skin picking, or chewing their lips. Sampaio says, “I tend to pick my lips a lot as well, and now I feel the need to do certain body movements.” She adds that “I just have so much tension everywhere that I feel like it just releases it.”

TRICHOTILLOMANIA AND OCD

Trichotillomania is considered to be a form of obsessive-compulsive disorder (OCD) and is believed to be related to anxiety. OCD is characterized by intrusive thoughts (obsessions) that cause distress and repeated behaviors (compulsions) that provide relief from that distress. Obsessions are recurrent thoughts that trigger unpleasant feelings of anxiety, fear, or disgust. Common thoughts include fears about germs or contamination, harm or violence, forbidden sexuality, or religion. Some weird signs of OCD include worrying about the way you breathe or being afraid you’ll steal something. Some people can’t stop thinking about dying. There is a subtype of OCD called death anxiety OCD when a person is obsessed with thoughts about their own death or the death of a loved one. Sampaio says the death of her grandfather triggered a fear of dying. “All of a sudden, I just had this big, overwhelming fear of dying,” she says. People with OCD engage in repetitive behaviors (compulsions) to calm feelings of distress. Common compulsions include excessive hand washing, extreme cleaning, counting, repeated touching, and more. In many cases, the compulsions must be performed in a ritualistic manner. When left untreated, unwanted thoughts and compulsive actions can interfere with daily life and cause problems in relationships, careers, and in academic endeavors. When people eat their hair, it can form a large, matted hairball—called a trichobezoar—in the digestive tract. This can cause vomiting, weight loss, intestinal blockage, and in extreme cases, death.

 TRICHOTILLOMANIA, OCD, AND THE BRAIN

In people with trichotillomania, brain imaging studies have shown abnormalities in activity in certain regions of the brain, including areas involved in regulating impulses and habits, emotional processing, and reward processing. Neuroimaging research also points to abnormal activity in those with OCD. At Amen Clinics, brain SPECT imaging scans of individuals with OCD show abnormal blood flow in some brain regions. SPECT (single photon emission computed tomography) is a nuclear medicine study that evaluates blood flow and activity in the brain. Basically, it shows three things: areas of the brain with healthy activity, too little activity, or too much activity. SPECT scans of those with OCD show increased activity in the following two regions: The brain imaging work at Amen Clinics shows what many doctors miss about OCD—the fact that there is more than a single brain pattern associated with it.

TREATING TRICHOTILLOMANIA AND OCD

Treating trichotillomania and OCD requires a multi-modal approach that may include the following: With treatment that is targeted to your brain and individual needs, it is possible to stop struggling with disorders such as hair pulling and other OCD-related obsessions and compulsive behaviors. Trichotillomania, OCD, 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. Have you ever wondered what it might be like to feel different inside your head? For example, imagine that: If any of these apply to you, think about how your life might be if you could change the emotions and behaviors that cause such challenges for you.

YOU’RE NOT STUCK WITH MENTAL HEALTH SYMPTOMS

Many people who have symptoms like those above accept them as part of their life, resigning themselves to feeling nervous, blue, or scattered, thinking, “well that’s just how I am.” Or maybe they believe it’s too late for them to be happier, more focused, or less stressed. Anyone who silently struggles in this way may not understand that conditions like anxiety, depression, and ADD/ADHD are not personal shortcomings, but rather a reflection of a person’s brain health. Therefore, when the underlying cause of someone’s symptoms can be identified and correctly diagnosed, effective treatment strategies can be created that lead to improvement or even elimination of symptoms. Conditions like anxiety, depression, and ADD/ADHD are not personal shortcomings, but rather a reflection of a person’s brain health.
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Let’s take a look at some examples.

3 STRATEGIES TO OVERCOME DEPRESSION SYMPTOMS

Depression is one of the most common mental health conditions. Feeling sad, empty, fatigued, pessimistic, and hopeless can make some days seem completely overwhelming. And, if you’ve felt this way for a long time, it’s easy to think this is how you’ll always feel. But the truth is, it’s possible for you to feel better. Depressive symptoms can be caused by many different things, including traumatic experiences, hormonal imbalances, and even an unhealthy diet. So, by identifying the factors that led to the emergence of symptoms, specific strategies can help you heal and feel more vibrant again. Although an actual treatment plan for each person would be unique, some things that might be included in it are:

1. Try EMDR.

If a history of trauma is the underlying cause, psychotherapy with EMDR (eye movement desensitization and reprocessing) can be very effective for healing and releasing the negative hold of past experiences.

2. Balance your hormones.

Hormone therapy (for men and women), when appropriate, can restore balance and relieve irritability and sadness.

3. Eat good mood foods.

If you’ve been eating a diet that includes lots of sugar and/or high-fat and processed foods, switching to one with fresh produce, healthy fats (i.e. avocados), and clean protein can increase energy, lift mood, and boost motivation. Alcohol is a depressant, so avoiding it is helpful too.

3 WAYS TO CALM ANXIETY SYMPTOMS

If you tend to catastrophize situations—always imagining the worst outcome, feel nervous all the time, worry incessantly, and have physical symptoms like chronic muscle tension or trembling hands, you may be dealing with anxiety. If this sounds familiar to you, you’re not alone—each year, about 40 million people in the U.S. have this condition too. Fortunately, even if you’ve had anxiety symptoms for a long time, there are some simple therapies to reduce them, so they don’t continue interfering with your ability to relax and enjoy life. Here are 3 things you can do:

1. Breathe deeply.

If you feel like you’re always stressed out, incorporating a practice of diaphragmatic breathing can be really helpful for calming your mind. Here’s how to do it: Breathing with your diaphragm (belly), rather than your chest, repeat this pattern 10 times—it only takes a few minutes. You can even do this breathing exercise at work—no one will know—and it’s an easy way to manage anxiety on the fly.

2. Manage your mind.

Learning to pay attention and reality-test the fearful or automatic negative thoughts (ANTs) that plague your mind can help your thinking become more accurate, instead of being full of worries and doubt. Each time you catch yourself having an ANT, ask yourself the following questions: Next, flip the ANT to its opposite and see if that thought isn’t actually truer than the ANT is.

3. Consider nutraceuticals.

Natural supplements such as GABA (gamma-aminobutyric acid), magnesium, and L-theanine, as well as the scent of lavender can promote a sense of calmness and help you relax. Incorporating multiple strategies can have a compounding beneficial effect on reducing anxiety symptoms.

3 TIPS TO MANAGE ADD/ADHD SYMPTOMS

Having lots of unfinished projects and a short attention span, being disorganized, distracted, and impulsive, along with a tendency to procrastinate are core symptoms of attention-deficit disorder (ADD), which is more commonly called attention-deficit hyperactivity disorder (ADHD). This condition typically begins in childhood due to lower levels of dopamine in the brain and can cause behavioral issues as well as academic problems. Unfortunately, it often goes undiagnosed and untreated; thus, the challenges of it can carry over into adulthood. Head injuries and other insults to the brain can also lead to symptoms of ADD/ADHD. Like other mental health conditions, ADD/ADHD is not a simple or singular disorder. The brain SPECT imaging work at Amen Clinics has helped identify 7 types of ADD/ADHD. Each of these requires a different treatment program, so knowing your ADD/ADHD type is critical. However, there are some simple strategies that can help anyone who struggles with this condition, including these:

1. Set goals.

On a sheet of paper, write down your important goals and put them in a place you can see and read every day. This helps you make better decisions about what you do—or don’t do—to keep your goals in mind and on track.

2. Move more.

Exercise regularly to discharge any feelings of restlessness and promote the release of neurotransmitters such as dopamine because it helps to activate the front part of the brain, an area that is critical for focus, judgment, and impulse control.

3. Use digital reminders.

Be vigilant about using the calendar on your phone or wall to keep track of appointments, deadlines, and other important responsibilities. Commit to looking at it every night and each morning so you don’t forget what you need to do. These treatment strategies are just a handful of the many ways you can help your brain become healthier and more balanced—regardless of your age or how many years you have been struggling with mental health symptoms. Through a process called neuroplasticity, the repetition of new behaviors can help rewire your brain to change the way you think and feel. It does take time—doing something once won’t do the trick—but with a commitment to yourself to work on improving symptoms, it is well worth the effort you put in. Depression, anxiety, and ADD/ADHD 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. When faced with novel, unfamiliar, or challenging situations, many people might break a little sweat or get a few butterflies in their stomach, but others become very nervous and fearful. Could this mean they have a real anxiety disorder? Maybe—but maybe not. Our brains are wired to warn us about potential threats, even if they aren’t real. Certain things that are not life-threatening but put us outside our comfort zone in some way can actually cause the brain to set off an “alarm” which manifests as mental and physical anxiety. When this happens, it might suddenly be difficult to stay focused or breathe normally and your mouth might start feeling like the Sahara desert. As distressing as symptoms like these can be if they pass pretty quickly once the circumstance that caused them is over, it’s likely due to something called situational anxiety.

WHAT IS SITUATIONAL ANXIETY?

An automatic anxious response to certain events, settings, or experiences—situational anxiety differs from one person to the next. For some people, it’s a rare occurrence, while for others it may happen each time they are in a specific type of situation. And there are a variety of things that can provoke unpleasant nervousness in those who are vulnerable to this condition. Situational anxiety is an automatic response that can occur with specific events, settings or experiences that provoke an unpleasant nervous response in those who are vulnerable to it.
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Have any of these ever made you feel worried or very apprehensive? Situations like these—or even anticipating them—can become a catalyst for the emergence of seemingly uncontrollable anxiety symptoms, such as:

ANXIETY DISORDERS VERSUS SITUATIONAL ANXIOUSNESS

Fortunately, the uncomfortable symptoms generally don’t last too long, and because of the transient nature of situational anxiety, it does not meet the criteria for a true mental health disorder. Not to say it doesn’t cause distress, but it differs considerably from the anxiety conditions that are included in the Diagnostic and Statistical Manual for Mental Disorders. For example, in generalized anxiety disorder (GAD), a person will suffer from similar symptoms, but rather than being episodic and related to specific situations, they are much more chronic. People with GAD tend to worry incessantly about normal everyday activities, responsibilities, and circumstances to the extent that it significantly impacts their psychological and social functioning. Similarly, individuals who have panic disorder struggle with recurrent and often unexpected attacks (meaning there is no known precipitating event) that come on abruptly causing physical symptoms such as a racing heart, shaking, shortness of breath, sweating, and dizziness that can make them feel like they are losing control—or even dying.

5 TIPS FOR MANAGING SITUATIONAL ANXIETY

Not only is it stressful to endure the anxiety that arises with certain situations, but it can also be embarrassing and affect your confidence and self-esteem. Fortunately, there are some actionable ways, such as the 5 tips below, that can help you learn to manage—or even overcome—the symptoms that cause you such anguish.

1. Get help.

Schedule an appointment to talk with a psychotherapist about this. By doing so, you can identify the underlying (and possibly subconscious) fears that precipitate your symptoms of anxiety related to specific situations. A therapist can help you work through them and heal from whatever memories, beliefs, or experiences are holding you back.

2. Practice diaphragmatic breathing.

This is very simple and has been shown to reduce anxiety and help people feel more grounded, especially during stressful moments. Here’s how to do it: Breathing with your diaphragm (belly), rather than your upper chest, It takes just a few minutes, and you can do this anywhere—even in a meeting.

3. Stay physically active.

Be sure to get adequate amounts of exercise to help discharge that extra nervous energy. Not only does physical activity divert your attention away from what is causing the stress, but it also increases the availability of natural anti-anxiety brain chemicals that can help you feel calmer.

4. Think about your thoughts.

With any kind of anxiety, it is common to exaggerate fearful or negative thoughts. So, when you become anxious thinking about something you must face, pay attention to the thoughts running through your mind, and write them down. Reality test each one by answering these 4 questions: Next, take the fearful or negative thought you had written down and turn it around to its opposite. Could this new thought actually be more accurate than the original one?

5. Watch what you eat and drink.

When you’re nervous, it can be easy to reach for comforting, but unhealthy foods like cookies or doughnuts. However, if you do they will destabilize your blood sugar and eventually cause you to feel more irritable, nervous, and foggy-headed. It’s also important to stay away from caffeine, which when consumed, blocks the adenosine receptors in your brain that would otherwise allow you to feel more relaxed. There’s no question that getting really nervous during important events is distressing and awkward and can affect the perceptions you have about yourself and your abilities. However, by using strategies like the ones listed above, you can get control of the situational anxiety that diminishes your sense of well-being. If, however, you find yourself becoming increasingly anxious it’s important to speak to a mental health professional who can assess your symptoms and help you with a treatment plan that can significantly reduce the anxiety that is interfering with 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. As the start of the school year nears, parents and kids—many already struggling mentally from the recent years of disrupted routines—may feel greater stress and anxiety with this year’s back-to-school hustle. Once again, there will be complex and changing COVID protocols to be followed in order to facilitate safe, in-person instruction for students of all ages. Although with vaccinations now available to young children, school officials are hopeful disruptions will be fewer and easier to manage. However, the vaccination issue itself is fraught with its own stresses, tension, anxiety, and fears. To reduce stress and prepare for the school year schedule, the brain health and mental health experts at Amen Clinics recommend adding regulating routines back into your child’s day at least a couple weeks before school begins.
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Yet, the culmination of COVID-related challenges, including disruptions to normal school and work routines, financial hardships, health challenges, and losses have taken a toll on teachers, kids, and parents alike. While some kids look forward to in-person instruction, others thrived with remote learning, making for a mixed bag of emotions with the return to school. If that weren’t enough, now skyrocketing inflation adds another level of stress on parents struggling to afford the expense of back-to-school clothing, school supplies, and after-school care for those that work. With these numerous challenges, it’s more important than ever for parents and kids to find effective ways to find resilience and refuge. Here are tips, based on the advice of the brain health and mental health experts at Amen Clinics as well as scientific research to help you and your family navigate this year’s back-to-school hustle with less stress.

5 TIPS TO SOOTHE BACK-TO-SCHOOL STRESS

1. Resume a Routine

When kids are out of school for the summer, routines often take a vacation too. To reduce stress and prepare for the school year schedule, add regulating routines back into your child’s day at least a couple of weeks before school begins. If your kids are without a bedtime, set one that can be maintained when school starts. It will give them the opportunity to adjust and help them get much-needed sleep, which benefits mood and immune system function. If they are sleeping in late, start waking them close to the time they’ll need to get up for school and be consistent. If they’ve been off with scheduled meals, begin sticking to regular meal times for breakfast, lunch, and dinner. Give them a regular chore to do, and perhaps add a couple of fun rituals into the evening or weekend routine that can continue after school starts. It is also recommended to schedule a couple of play dates or activities with one of your child’s peers that they know well during the first few weeks of school. Spending time with peers can be very beneficial psychologically and help to reduce stress during transitional or high-stress periods. Following a routine can help reduce stress and anxiety levels while promoting resilience. (That applies to parents, too!) A 2021 study conducted during the early phase of the COVID pandemic showed that families who had routines enjoyed greater well-being and resilience than those who did not.

2. Get Informed and Be Prepared for School

Gathering information and making preparations can help to quell the fear of the unknown that comes with a new school year, especially one amidst an ongoing pandemic. For example, find out as soon as possible about school COVID protocols so that you can prepare by having test kits, masks, or plans should remote learning return due to surges. Help reduce your child’s stress by sharing with them in a simple way so they can understand what COVID safety will look like for them. If you have a teen, talk to them about it and let them know your plan. Of course, there are ways to mitigate back-to-school jitters. If your child is attending a new school, review the drop-off routine by going to the school and doing a run-through. Walk on the campus, if it is open. Review school supplies lists with your children and take inventory of what you have to provide a clear idea of what you’ll need. If inflation has you worried about how to best afford back-to-school clothing and supplies, take time to research the best deals for school supplies online or find out where you can get donated school supplies. If you are concerned about affording meals at school, find out the current policy at your child’s school. While free school meals may be limited to low-income families, there’s a program called the “Community Eligibility Provision” that may make free meals available to all students.

3. Talk to Your Kids About Going Back to School

Decades of clinical practice in child and adult psychiatry at Amen Clinics show that talking about stressful situations with a trusted adult can help kids and teens. Talking allows them to put things in perspective and find solutions. One way to encourage your child to talk is to spend time with them engaged in activities that are naturally conducive to talking. For example, with a younger child, bath time and bedtime provide a great window to talk. If you read to your child at night, you might even want to select a back-to-school-themed book. The drive home from school can sometimes be a great place to listen. If you are quiet, kids often open up. If you have an older teen, try an activity together. Go see a movie, show them how to fix something in the garage, or cook a meal together. Ask your child open-ended questions (as opposed to yes/no questions) and be quiet. Really listen. They may have very different concerns than you think. Let them know it’s OK to feel anxious and stressed. Help them to find their own solutions, but be careful not to rush in to “fix it.” Don’t forget that you need to talk as well. Talk to your partner or a trusted friend. And if you or your children are particularly burdened by anxiety, depression, trouble with focus (such as with ADD/ADHD), aggression, or other issues, reach out to a mental health professional for help.

4. Don’t Forget to Take Care of Yourself

You are the leader of your family and set an example for your children. Make your health and well-being a priority during this stressful transitional time. It may mean saying “no” to plans and requests in order to conserve your energy. Ensure the basics: getting 7-9 hours of restful sleep; consuming a brain healthy diet of lean protein, colorful fruits and vegetables, healthy fats, whole grains—and very little refined carbohydrates, sugar, and alcohol; and getting plenty of exercise and stress-reducing activities like yoga, meditation, and spending time engaged in things you enjoy. These basic tenets of health are also about routine and self-regulation. They will help to keep you steady amidst a stormy sea. However, do not get down on yourself if you struggle with your self-care during this time. Do what you can. Even just one healthy action makes a difference. If practicing basic self-care is too challenging or you are struggling with depression or a substance abuse problem, seek help from a mental health professional.

5. Exercise in Nature and Enjoy Life

Numerous studies show that spending time in nature and exercise help to reduce stress for kids and adults. A Japanese study followed 420 subjects in 35 different forests throughout Japan to examine the health effects of nature. The results were extraordinary: Stress hormones, blood pressure, and heart rates decreased. Exercise reduces tension and promotes the release of feel-good brain chemicals that elevate mood and support calm. Regular exercise may help you and your kids to sleep better, too! Take your kids to the park, the beach, a pool, or the backyard, and play! Enjoy life together. Keep it really simple. Even a half-hour or 15 minutes can make a difference. In fact, this is an excellent activity to build into your “routine” and one that continues after school begins. Stress, anxiety, and 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. Have trouble with forgetfulness? You may assume it’s due to age-related memory problems, a sign of dementia, or the harbinger of Alzheimer’s disease. But in some cases, a tendency to blank out on names, lose your keys, or space out why you walked into a room may be a consequence of anxiety. You may think you know the most common symptoms of anxiety, such as anxiousness, nervousness, restlessness, panic, rapid heart rate or breathing rate, upset stomach, muscle tension, sweating, trembling, chest pain, trouble sleeping, and dizziness. What you may not realize is that this common mental health condition may also contribute to memory problems and difficulty concentrating. For example: Struggling at work or school, in relationships, or with your personal well-being fuels anxiety and stress. In essence, it creates a cycle of increasing anxiousness and memory problems. If you’re noticing forgetfulness, it’s worth investigating all possible causes, including anxiety disorders. If you’re struggling with forgetfulness, it’s worth investigating all possible causes, including anxiety disorders.
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ANXIETY AND ELEVATED CORTISOL LEVELS

Feeling anxious, panicky, or stressed triggers the fight, flight, or freeze response and raises cortisol levels. When anxiety and stress are a constant companion, cortisol levels remain elevated. Too much cortisol is associated with shrinkage in the hippocampus, a part of the brain that is heavily involved in memory formation. Cortisol is produced in the adrenal glands, a pair of triangle-shaped glands that sit atop your kidneys. Whenever you sense a threat, whether it is physical or emotional and whether it is real or perceived, the adrenals start pumping out cortisol. In our society, you’re likely faced with psychological stress and anxiety on an everyday basis, and your body gets stuck in alarm mode, continually releasing too much cortisol. When cortisol is chronically elevated, the brain suffers. It is associated with a drop in the release of serotonin, a calming neurochemical, which leads to increased anxiety, nervousness, or depression. In addition, chronic exposure to elevated levels of stress hormones has also been shown to have a negative impact on the brain’s memory centers.

THE CONNECTION BETWEEN ANXIETY AND MEMORY LOSS

Anxiety and chronic stress are strongly linked to memory problems and the risk of Alzheimer’s disease and other forms of dementia, according to findings in Neurology and BMJ Open from a 38-year longitudinal study. Brain imaging research shows that anxiety involves many of the same brain circuits that are seen in Alzheimer’s disease. For example, a review in Learning & Memory concludes that chronic stress shrinks volume in the hippocampus, a brain region that is seriously impacted in those with Alzheimer’s disease. Another study found that anxiety disorders are a strong indicator of future cognitive decline. How does anxiety steal your memory? Stress and anxiety fire up the brain and harness mental resources that would typically be used for memory encoding. Effectively, the brain is busy coping with anxious thoughts and worries rather than processing external inputs. For example, research from the University of California, Irvine, suggests that brief bouts of intense stress can disrupt neuronal communication in the hippocampus.

CALM ANXIETY TO PRESERVE MEMORY

Because anxiety and chronic stress can trigger memory problems, it is important to find ways to soothe these issues. You may think that means reaching for anti-anxiety pills, such as benzodiazepines, but that can be counterproductive. A meta-analysis of 10 studies found that prolonged use of benzodiazepines significantly raises the chances of developing dementia. In addition, the SPECT scans of people using these prescription drugs reveal lowered blood flow throughout the brain. And low blood flow is the #1 brain imaging predictor of Alzheimer’s disease. To protect your memory, use natural alternatives to anti-anxiety pills to soothe anxiousness. Healthy ways to halt anxiety include: If these strategies effectively soothe anxiety but don’t ameliorate your memory, it’s time to get screened for memory problems to rule out other potential causes. Be aware that standard medical evaluations for memory loss may be too brief and incomplete. A comprehensive memory screening should include a complete personal history, an analysis of your lifestyle habits, lab work, and functional brain SPECT imaging. With a complete view of your health, history, and brain, you will be better equipped to identify and address the root causes of any memory loss. Memory problems, anxiety, 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. Does your life seem overwhelming at times? Personal responsibilities, taking care of family and managing a career, all at a non-stop pace that can get the best of even the strongest person. Fortunately, there is a way to prioritize yourself without diminishing the commitments you have to others. It all starts in your brain by working on your mental hygiene—a daily practice that is just as important as washing your hands. When you take the necessary measures to protect your mental health so you can function well, you support your mental hygiene, which is critical for thriving in anything you do. It is directly linked to your energy, mood, conscientiousness, motivation, and many other aspects of your life, including the ability to cope with challenges and setbacks. However, if you wake up every day wanting to pull the covers over your head, often feel stressed out, struggle with cravings, or have a mind filled with negative thoughts, chances are it’s time to make some lifestyle changes to elevate your mental hygiene—and improve your life. Mental hygiene is just as important as washing your hands.
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5 MENTAL HYGIENE PRACTICES TO PROTECT MENTAL HEALTH

Fortunately, even if you’ve never consciously paid attention to the choices and behaviors that diminish your mental health, you can change that. The practice of mental hygiene is something that can be easily incorporated into anyone’s life—and it doesn’t really cost anything. By adopting the following strategies, you can shift to new habits that improve your overall well-being.

1. Have a regular morning routine.

Starting each morning in a similar way can help you feel more grounded and focused as you prepare for the day ahead. Some people may find that sipping a cup of tea while reading or listening to the birds sing can help them feel centered. Others may spend 15 minutes in meditation, going for a walk, or doing some yoga. Whatever it is that helps you feel calmer and more mindful, rather than rattled and rushed, is good for your mental hygiene.

2. Disinfect your thoughts.

If your mind is filled with ANTs (automatic negative thoughts) that run rampant, it’s likely making you feel miserable, stressed, anxious, or depressed. Unfortunately, ANTs are very common—especially as social and political discord continue to abound, the COVID-19 pandemic still looms, and the nightly news seems to be filled with one tragedy after another. All of these can trigger the emotional centers in our brain, making those ANTs feel difficult to control. The good news is that you can get the upper hand with them by learning to challenge the ANTs that are infecting your mind. Here’s how: For each ANT you have, write it down and answer the following questions about it: Then, flip the ANT you started with to its opposite and see if this new thought isn’t actually truer—and more accurate—than the ANT is. Whenever you catch yourself ruminating on an upsetting thought, take a few minutes to challenge it. With practice, your thinking will become more realistic and improve your emotional health.

3. Fit in time for physical activity.

The many benefits of exercise for your mental and physical health can’t be overstated. Not only does it help with your fitness, but it also promotes the growth of new brain cells and increases the release of neurotransmitters like dopamine and serotonin, as well as endorphins, which are the body’s natural pain-relieving hormones. Physical activity can induce calmness and clarity, which elevate your mental hygiene. Exercising doesn’t have to be a chore—choose a variety of activities you enjoy. Better yet, get an exercise buddy to make it more fun. Even if you can only squeeze in 10-15 minutes at a time, it is still worth the effort.

4. Make good decisions about what you eat.

As Dr. Amen’s wife, Tana, always says, “Food is medicine, or it is poison.” Everything you drink or put on the end of your fork can help your feel energized and focused, or end up making you irritable, tired, and foggy-headed. A healthy balanced diet includes lots of fresh produce, clean protein, healthy fats, such as the ones from avocado and coconut, and foods like walnuts, salmon, and flax seeds that are high in omega-3 fatty acids. Starting your day off with a boost of protein, whether it’s a brain-healthy smoothie, eggs, or almond flour pancakes can provide you with the energy and focus needed to achieve your goals. Sugar, processed foods, and alcohol do not support your mental or physical health, so steer clear of these. To help you make better decisions about food and beverages, every time you plan to consume something, ask yourself, “Is this good for my brain, or bad for it?”

5. Prioritize your sleep.

When you don’t get adequate amounts of sleep, it affects the health of your brain and body beyond feeling cranky and tired. Sleep deprivation can increase the risk for mental health issues like depression and anxiety, make you prone to cravings, addiction, and brain fog, cause weight gain, and elevate the risk for type 2 diabetes and Alzheimer’s disease. One reason for this is that while you sleep, your brain undergoes a critical process during which it eliminates toxins and waste that are normal byproducts of cellular function. These mechanisms help to keep your brain healthy, which is a vital component of good mental hygiene. Making the necessary changes to get at least 7 hours of sleep each night supports your mental and physical health and will help you think more clearly, manage your thoughts, make better decisions, and give you the energy necessary to accomplish what you need to do. These guidelines can help you get the zzzzzz’s you need:

MENTAL HYGIENE FOR BETTER MENTAL HEALTH

Taking the steps to practice mental hygiene every day will help you feel better overall so you can enjoy the things that are important to you. Making changes might feel awkward at first, but by incorporating strategies like these into your daily life, you will quickly reap positive benefits that improve your energy and mood, support optimal mental health, and enhance the quality and success of your life. 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. When the anti-anxiety medications benzodiazepines hit the market in the mid-20th century, they earned the nickname, “mommy’s little helper.” The Rolling Stones even wrote a song entitled “Mother’s Little Helper” in 1966 that included these lyrics: Mother needs something today to calm her down And though she’s not really ill, there’s a little yellow pill She goes running for the shelter of her mother’s little helper And it helps her on her way, gets her through her busy day The song made reference to a little yellow pill, Valium, which remains one of the most commonly prescribed brands of benzodiazepines. Other widely used brands include Xanax, Ativan, and Klonopin. But research shows that “mommy’s little helper” can steal mommy’s mind. Scientists have long known that long-term use of benzodiazepines for the treatment of anxiety disorders or panic disorder can increase the risk of cognitive impairment or dementia later in life. A 2022 study in Nature Neuroscience provides new insights into how these drugs impact brain function, and it’s frightening. According to the researchers, benzodiazepines damage microglial cells, which then interfere with the synaptic connections that allow parts of the brain to communicate with other regions. When communication is disrupted, cognitive decline can occur. Research shows that “mommy’s little helper” can steal mommy’s mind. Anti-anxiety medications can increase the risk of cognitive impairment or dementia later in life.
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INCREASED USE OF ANTI-ANXIETY PILLS

This is extremely disturbing considering the increased use of such drugs. An estimated 66 million doctor appointments annually result in prescriptions for benzodiazepines, according to a report from the U.S. Department of Health and Human Services. This means that for every 100 adults who go to a doctor’s office visit, 27 will leave with a prescription for a benzodiazepine. Those numbers are getting even higher. A report released in 2020 pointed to a 34% increase in the number of anti-anxiety medication prescriptions filled during the pandemic. An even higher number, 38%, represented new prescriptions filled for benzodiazepines. This could signal a rising tsunami of dementia in the future.

CONSEQUENCES OF USING ANTI-ANXIETY MEDICATIONS

When you have anxiety or a panic attack, it can make you feel awful—nervous, fearful, jittery, breathless, and out of control. It’s no wonder people want fast relief and turn to quick fixes like benzodiazepines that can be prescribed by a primary care physician in a brief office visit. But the short-term benefits of anti-anxiety medications come with serious long-term consequences.

5 NATURAL WAYS TO SOOTHE ANXIETY WITHOUT PRESCRIPTION DRUGS

For all of these reasons, it is recommended to try alternatives to anti-anxiety pills whenever possible. Here are 5 strategies to soothe anxiety naturally. Note: If you’ve taken benzodiazepines for a long time, don’t stop taking them abruptly as this can heighten anxiety. Work with a physician to gradually taper off the drug as you try these other techniques.

1. Practice meditation, prayer, or self-hypnosis.

Research shows that all 3 of these techniques can help calm stress and anxiety. Check out 3 simple meditations to calm anxiety and discover more about how self-hypnosis can help. If you respond to prayer, recite your most comforting favorites or read Bible verses that calm your anxiety.

2. Do deep breathing.

Deep belly breathing can soothe anxiety, and it does it quickly. It can even help with panic attacks. Here’s how you do it: Take a deep breath in for 4 seconds, hold it for 1 second, then exhale for 8 seconds, and hold it again for 1 second. Repeat this 10 times, and it will induce relaxation. Watch Dr. Amen’s video on how to break a panic attack in 2 minutes where he demonstrates this breathing technique.

3. Learn to manage your mind.

Anxiety is often associated with anxious and fearful thoughts that make you feel bad. These automatic negative thoughts (ANTs) infest your mind and fuel anxiety. You can learn to gain control of your mind and eliminate the ANTs. Any time you feel sad, mad, nervous, or out of control, write down what you’re thinking. This helps get the ANT out of your mind. Then talk back to your ANTs and ask yourself if they are true. Chances are, many of your most worrisome thoughts are not true at all.

4. Try soothing activities.

Proven ways to decrease anxiety and stress include yoga, tai chi, and qigong. Make them part of your daily anti-anxiety practice. A 2017 EEG study that looked at brainwaves, concluded that qigong promotes a relaxed state.

5. Take calming nutritional supplements.

A number of nutraceuticals—such as GABA, l-theanine, and magnesium—have strong scientific evidence that they can be beneficial for anxiousness or stress. Anxiety disorders, 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 a lack of concentration, muddied thinking, forgetfulness, memory problems, or other cognitive concerns? Occasional bouts of brain fog may be due to lack of sleep, overeating unhealthy foods, or the lingering aftermath of COVID-19. But, in certain cases of brain fog, there may be another underlying factor at work: anxiety. Anxiousness is characterized by a range of symptoms, both relatively minor (feelings of nervousness, tendency to predict the worst, or physical symptoms like muscle tension) and more serious (panic attacks and suicidal thoughts). Anxiety disorders are the most common mental health condition in the country, affecting more than 40 million American adults (and disproportionately prevalent among women, teens, and those with ADD/ADHD). When anxiety monopolizes the brain, other tasks suffer—including processing information, concentration, paying attention, and remembering. The result can feel like brain fog.
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THE ANXIETY-BRAIN FOG CONNECTION

The brain SPECT imaging work at Amen Clinics indicates that people with increased activity in the basal ganglia are vulnerable to anxiety. Other brain imaging research shows that ongoing stress actually causes shrinkage in the brain’s hippocampus, a region involved in the formation of memories. When anxiety takes over, the brain may not have the required capacity for other mental tasks, and a stress overload may decrease the generation of those neurons that typically form in the hippocampus. In other words, an onslaught of anxiety can cause problems with how the brain functions and how it retains information. When anxiety monopolizes the brain, other tasks suffer—including processing information, concentration, paying attention, and remembering. The result can feel like brain fog, a state that causes people to act spaced-out, distracted, or forgetful. SPECT can help determine if brain fog is anxiety-related, or if it might point to a serious long-term issue, such as dementia. SPECT is a functional brain imaging technology that measures blood flow and activity in the brain and reveals areas with healthy levels of activity, or too much or too little activity. Because brain fog can point to a bigger problem (for example, if it has persisted and/or worsened over time or is starting to seriously interfere with everyday tasks), it’s important to pinpoint the root causes and develop an appropriate treatment plan as needed.

3 TECHNIQUES TO CALM ANXIETY AND CLEAR BRAIN FOG

In some cases, it’s possible to clear brain fog and optimize cognitive function through brain healthy dietary choices, such as consuming filtered water, antioxidant-rich foods, and lean proteins, while aiming for the optimal nutrition-packed calorie counts on a daily basis. Additionally, nutritional supplements, including GABA, can help calm an overactive brain. But if anxiety, specifically, is at the root of brain fog symptoms, there are a variety of practices designed to help tackle that issue. A number of studies, for example, have shown that holistic and natural solutions—think yoga, tai chi, biofeedback, and meditation—are often helpful, and usually can be undertaken without the risk of negative side effects. Rather than reaching for anti-anxiety medications, which can carry serious side effects, try these techniques to lessen anxiety and thus free up some brainpower for healthier brain functioning:

1. Try diaphragmatic breathing.

Did you know stress negatively affects your breathing? Rapid, shallow breaths—common during bouts of anxiety—can actually impact the blood’s oxygen levels and increase anxiety further. Calm your nervous system by repeating 10 cycles of this diaphragmatic breathing cycle: Inhale through the nose for 3 seconds, hold for 1 second, exhale for 6 seconds, and hold for 1 second. A bevy of research shows that diaphragmatic breathing practices are associated with reducing the negative consequences of stress, with the added benefit of improving cognitive performance.

2. Connect with your spiritual side.

Saying a prayer or meditating can help distract a brain that’s riddled with worry, while also stimulating prefrontal cortex activity (an area of the brain associated with focus). Even reading religious or spiritual texts, writing out personal prayers or gratitude lists, chanting, or memorizing inspirational passages can work to calm stress. A review of 32 clinical studies showed that religious practices such as these were associated with reduced anxiety.

3. Decrease the stress response.

Tactics like hypnosis, guided imagery, or progressive muscle relaxation may mitigate anxiety and even offer up ancillary benefits like better sleep. Alternatively, soothing music may help calm the brain, reduce anxiety, and sharpen focus. Aim for tunes with a slower tempo (between 60 and 80 beats per minute) versus more aggressive genres (120 to 200 or more beats per minute). You can even compile your own relaxing playlist with happy-making melodies—simply press “play” in those moments when stress threatens to overwhelm. If calming anxiousness with these strategies doesn’t alleviate brain fog, it’s a good idea to consider getting a memory evaluation to determine what’s causing your symptoms. Brain fog, 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, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Playboy founder Hugh Hefner’s widow Crystal Hefner lived with “Hef” in the Playboy mansion for 10 years. The mansion lifestyle revolved around lavish parties with celebrities and Playmates, but it wasn’t always a good time for Crystal. In fact, she began experiencing brain fog, anxiety, and other health issues. In a candid conversation with Dr. Daniel Amen on an episode of his show Scan My Brain, Crystal discussed her struggles with emotional and cognitive health and explored what might have been causing them. “I’ve had a really hard time recently,” she says, adding that she has been diagnosed with many health conditions. “I feel kind of like a shell of my former self.” Crystal spoke about her search to discover the root causes of her issues. She began to suspect that the famed Playboy mansion, which was originally built in the 1920s, might be contributing to her brain health problems. Despite the fact that the mansion was a sprawling property with over 21,000 square feet, Crystal spent the vast majority of her time in a small space called “the vanity.” Concerned about the air quality and the possibility of mold in the area, she eventually brought in a mold inspector who told her, “There’s mold everywhere. There’s fungus in these vents right above where you’ve been sitting for the last 8 years.” While living in the Playboy mansion, Playmate Crystal Hefner began experiencing brain fog, anxiety, and other health issues. In a candid conversation with Dr. Daniel Amen, she explored what might have been causing these problems.
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MOLD, MENTAL HEALTH, AND BRAIN FOG

Brain SPECT imaging studies show that exposure to toxins, such as mold, harms the brain and is associated with overall decreased cerebral blood flow in a pattern called scalloping. Research indicates that mold causes inflammation in the brain and can lead to emotional, cognitive, and behavioral dysfunction. For example, a study in Archives of Environmental Health involving 100 people found that mold exposure led to impaired cognition and emotional issues in every one of the study participants. A 2020 animal study in Brain, Behavior, and Immunity involved administering toxic or nontoxic Stachybotrys spores or a saline solution in the nose. The toxic spores increased immune response in the hippocampus and both toxic and nontoxic spores reduced neurogenesis—new cell growth—and led to marked memory decline. An increase in anxiety-like behavior was also noted from the nontoxic spores. In humans, exposure to toxic mold has been linked to a range of psychological and cognitive symptoms, including: In any instance of mold exposure, the first step to healing is to remove yourself from the moldy environment or do mold remediation. That’s what Crystal did. “Because of me, Playboy had to do a $2.5 million mold remediation at the mansion,” she says.

CONCUSSIONS, LYME DISEASE, AND COMPLEX MENTAL HEALTH ISSUES

For the vast majority of people who are struggling with psychiatric issues or cognitive dysfunction, there are multiple contributing factors. This is true for Crystal too. In addition to being exposed to toxic mold, she had been diagnosed with Lyme disease, and her SPECT scan showed signs of a past head injury. Lyme disease, which is transmitted through tick bites, increases the risk of a wide range of neurological and psychological disorders, including anxiety, depression, bipolar disorder, obsessive-compulsive disorder (OCD), anger issues, dementia-like symptoms, chronic fatigue, and suicidal thoughts and behaviors. Similarly, head injuries are a major cause of psychiatric issues, as well as memory loss and brain fog. At Amen Clinics, brain SPECT imaging shows that an astounding 40% of patients have experienced head trauma, although many of them don’t recall an injury. And most of them never made the connection between their mental health or cognitive issues and past head trauma. To overcome the consequences of Lyme disease, it’s important to treat the underlying infection. Seeing an integrative medicine physician who is trained in diagnosing and treating Lyme disease is a good place to start. As for head injuries, putting the brain in a healing environment with nutritious foods, supportive supplements, and healthy thinking patterns can help optimize brain function. Hyperbaric oxygen therapy (HBOT), which increases oxygen to the brain, has been found to accelerate healing. In fact, a study in Plos One that used brain SPECT imaging found that HBOT can help reverse the damage from mild traumatic brain injuries and enhance cognitive functions.

WHEN EMOTIONAL TRAUMA ADDS TO PSYCHOLOGICAL PROBLEMS

Another key piece that often contributes to problems with mental health and cognitive function is emotional trauma. This was also the case for Crystal, who lived through several traumatic events during her formative years. First, her father passed away when she was just 12 years old. Then her high school boyfriend joined the military and lost his life in Afghanistan. When multiple traumas add up, it leads to an increased likelihood of issues like anxiety, depression, and posttraumatic stress disorder (PTSD). Addressing past emotional trauma is an important step in the journey to wellness. Psychotherapy can be helpful for many people. Research has also found that a special type of therapy called eye movement desensitization and reprocessing (EMDR) can have powerfully beneficial effects on trauma survivors. This technique helps eliminate the emotional charges linked to memories of traumatic events.

HEALING FROM MULTIPLE BRAIN HEALTH RISK FACTORS

To overcome brain fog, anxiety, and other issues, it is critical to identify and treat all of the contributing factors. Only by addressing the many root causes of brain dysfunction can you truly heal and achieve overall mental and cognitive well-being. Anxiety, brain fog, 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. A large 2021 study in The Lancet found that 34% of people who tested positive for COVID-19 experienced psychiatric or neurologic issues within the first 6 months of being diagnosed. Anxiety disorders ranked highest among the mental health conditions, affecting 17% of those infected. Another study published in 2021 in the Journal of Neurology, Neurosurgery & Psychiatry confirms that people who have tested positive for COVID are at a slightly higher risk for anxiety and depression compared with people who have never had the infection. The emerging research shows that you don’t have to be hospitalized or have a severe case to feel the mental health effects. Even people with mild cases of COVID-19 may develop anxiousness or panic attacks or may experience a worsening of anxiety symptoms. Experts point to several potential causes for the symptoms of long COVID, including inflammation and vagus nerve dysfunction. Experts point to several potential causes for the symptoms of long COVID, including inflammation and vagus nerve dysfunction.
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THE VAGUS NERVE, LONG COVID, AND ANXIETY

What is the vagus nerve? The body’s lengthiest cranial nerve, the vagus nerve stretches all the way from the brain to the large intestine. The word “vagus” means “to wander” in Latin, and this nerve essentially wanders throughout the body, connecting the brain, heart, lungs, gut, and intestines. It plays a role in a variety of involuntary bodily functions, including heart rate, perspiration, and getting food from the mouth into the stomach. The vagus nerve is involved in both the sympathetic (fight or flight) nervous system and the parasympathetic (rest and digest) nervous system. It activates the sympathetic nervous system when you’re in a dangerous or stressful situation and then switches back to the parasympathetic nervous system when the threat is gone. When vagal tone—how well your vagus nerve communicates with all these various organs—is healthy, your body is able to downshift back into relaxation mode more quickly. In some people, this important nerve can get stuck in fight-or-flight mode, ramping up feelings of nervousness and anxiousness Emerging research points to a link between long COVID symptoms—such as tachycardia (fast heart rate), dysphonia (difficulty speaking), and dysphagia (difficulty swallowing)—and vagus nerve dysfunction. One study used ultrasound to examine the vagus nerve in patients with long COVID and found changes, such as nerve thickening as well as signs associated with inflammation. Additional research suggests vagus nerve stimulation may have therapeutic benefits for those suffering from long COVID.

NATURAL WAYS TO STIMULATE THE VAGUS NERVE AND CALM ANXIETY

Here are 12 natural ways to stimulate the vagus nerve and elicit a relaxation response.

1. Get vocal.

The vocal cords located at the back of the throat are connected to the vagus nerve. Gargling, singing loudly, humming, or chanting activates the nerve and improves vagal tone. A 2019 study in BMJ Open found that singing significantly reduced anxiety over a 6-month period.

2. Go for a foot massage.

Reflexology is a method of massage that when used on the feet activates the vagus nerve, decreases sympathetic response, and lowers blood pressure, according to findings in a study in Alternative Therapies in Health and Medicine.

3. Try cold exposure.

Research shows that cold water immersion triggers vagus nerve activity that is associated with a decrease in heart rate. Take a cold shower, go outdoors on a frosty day, or simply immerse the top half of your face—down to your cheeks—in cold water to elicit the response. As an added bonus, research shows that cold water also reduces inflammation.

4. Use your mind to warm your hands.

Using metal imagery to warm your hands counteracts the stress response and increases parasympathetic tone and relaxation. A number of studies report lowered blood pressure with hand-warming, including one study from Korea, in which a significant decline in the systolic and diastolic blood pressure was observed in the treatment group.

5. Watch what you eat.

High-fat and high-carbohydrate diets have been found to impair vagus nerve signaling, according to a 2021 study in Scientific Reports. Conversely, consuming fiber-rich foods—such as oatmeal, broccoli, or chia seeds—improves vagal tone for better signaling.

6. Enjoy a belly laugh.

Letting out a good chuckle can stimulate the vagus nerve and promote relaxation in response to stress. One 2018 study in BioPsychoSocial Medicine suggests that simply hearing laughter can increase a parasympathetic response.

7. Meditate.

Decades of research show that this ancient practice stimulates the vagus nerve, decreases the sympathetic fight-or-flight response, promotes relaxation, and calms anxiety.

8. Get active.

Physical exercise promotes vagus nerve stimulation while lowering the stress responses associated with the sympathetic nervous system.

9. Blow on your thumb.

This may sound weird, but it works. Put your thumb in your mouth and blow on it, but don’t let the air escape. This odd trick activates the vagus nerve.

10. Breathe deeply.

Scientific findings indicate that slow diaphragmatic breathing activates the vagus nerve and reduces the stress response. It can also help break a panic attack quickly. To do it, lie on your back and place a small book on your belly. When you breathe in, make the book go up, and when you breathe out, make the book go down. Shifting the center of breathing lower in your body will help you feel more relaxed and in better control of yourself.

11. Listen to calming music.

Music creates vibrations that can impact the vagus nerve, according to scientific studies. Listening to relaxing music can trigger a parasympathetic response that reduces anxiousness.

12. Smell the lavender.

Aromatherapy activates the parasympathetic nervous system, according to research. Specifically, the scent of lavender was found to soothe anxiety in a 2017 study.

OTHER NATURAL WAYS TO SOOTHE COVID-RELATED ANXIETY

Natural supplements that can help promote relaxation and calm an anxious mind include: Anxiety, long COVID, 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.