Do you believe that many of the people you work with are smarter and more capable than you are and that it is only by sheer luck you have been successful in your accomplishments so far? Deep inside, do you have a nagging fear that someone will discover you are not qualified for the work you do; that in fact, you’re a fraud?
If so, you’re not alone and may be suffering from a stressful phenomenon known as imposter syndrome. Although it is not considered a mental health diagnosis, it is a prevalent condition that, according to research, can affect up to 70% of professionals at some point in their careers.
At first glance, it might be easy to assume that the word imposter would be a reflection of someone who really is unqualified for a position but got the job anyway. To the contrary, and while imposter syndrome can affect anyone, it is a condition that often plagues high achievers, such as graduate students, actors, and medical, academic, and science professionals. Regardless of how well their peers view them, people with imposter syndrome have difficulty recognizing the strength of their own abilities and success.
Regardless of how well their peers respect their work and contributions, people with imposter syndrome have difficulty recognizing their own intelligence, abilities, and success.
The prevalence of feeling like a fraud in one’s field was originally brought to light in a 1978 published study that was conducted with 150 women over the course of 5 years. The study participants ranged from undergraduate, graduate, and faculty in college settings to professionals working in a wide range of respected positions. Despite their positive impact and accomplishments in their fields, the women shared many common negative self-perceptions, including:
A belief they lacked intelligence compared to their peers
An inability to internalize their sense of success
Feeling that their abilities were overrated by others
Attributing personal achievements to luck
Looming fear that an important person would discover they are a fraud
This information struck a chord with many people who resonated with the same thoughts the women in the study had. In the 4-plus decades since then, ongoing research has brought to light even more information about this phenomenon that can affect people of all genders and races.
4 POTENTIAL CAUSES OF IMPOSTER SYNDROME
While the risk factors for imposter syndrome will vary from one person to the next, here are some of them:
Being raised in a family with high expectations for success; feeling like your grades were never good enough for your parents; or growing up with a sibling who seemed to excel at everything, such that you felt your own achievements paled in comparison.
Being a member of an ethnic or marginalized group where institutional racism, discrimination, and related psychosocial stressors make you feel like an outsider, thus causing you to doubt your own abilities and diminishing your self-confidence.
You are often thought of as a natural genius because things tend to come easily to you. However, when faced with new challenges that cause you to struggle, you interpret this to mean you’re not smart enough for the work or project, and you feel like a fraud for even attempting it.
You’re a perfectionist. No matter how hard you have worked and how well your accomplishments are received, you tend to notice only where the minor flaws are, rather than recognize all that you have done well. You feel like a phony when things are not completely flawless.
The burden of carrying the secret feeling of being an imposter who is bound to be exposed can interfere with, not only your career goals and self-esteem but also with your mental health. It can lead to problems with anxiety and depression, which in turn can make it even more difficult for you to recognize your competence and the contribution of your work and efforts in your field.
A SIMPLE STRATEGY TO HELP YOU OVERCOME IMPOSTER SYNDROME
If you struggle with being able to give yourself credit where credit is due, chances are it’s like having a shadow always hanging over you. This in turn makes it difficult for you to feel good about what you are doing, despite the praise, recognition, and respect you get from colleagues and others who value your contributions.
Even if you have been operating this way for a while, it does not mean you have to continue diminishing yourself. However, it will require that you make some changes, the first of which is to recognize your unhealthy thinking patterns. Here is a straightforward strategy for doing this:
Start noticing what you say to yourself when you’re working on a project.
Pay particular attention to the thoughts that make you feel more stressed, anxious, or defeated, and write them down.
One at a time, reality-test those thoughts using this simple, but incredibly effective, 4-Question technique. For each thought ask yourself:
Is it true?
Is it absolutely 100% true?
How does this thought make me feel?
How would I feel if I didn’t have this thought?
Next, turn around the original thought to its opposite and see if the new thought isn’t actually truer. Spend some time reflecting on this new thought.
STOPPING IMPOSTER SYNDROME TAKES PRACTICE
The more you practice challenging the self-diminishing and fearful thoughts that drive your feelings of being an imposter, the more quickly you’ll be able to accurately assess their validity and keep them from holding you back. In addition, it can be very helpful to reach out to a trusted mentor or professional counselor to help you work through your negative thinking patterns.
Like so many other people, you have worked hard to get where you are—even if you are only at the beginning of your career. Every person in your field—and in the world—has strengths and vulnerabilities. It is a natural part of being human. Rather than focusing on any perceived shortcomings, learning to accept your talents and abilities and see them in the same positive light that those around you do will open the door to emotional freedom and the well-deserved feelings of accomplishment and pride that you have been denying yourself without realizing it.
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. It’s bad enough that Alzheimer’s disease ravages a person’s memory. What’s even worse is that the disease is also associated with a number of psychological and behavioral symptoms that negatively impact quality of life. Research shows that an estimated 90% of people with dementia experience neuropsychiatric symptoms at some point in the progression of the disease. In some cases, emotional and behavioral changes may be some of the first warning signs of Alzheimer’s disease.
About 90% of people with dementia experience neuropsychiatric symptoms. In some cases, emotional and behavioral changes may be some of the first warning signs of Alzheimer’s disease.
MENTAL HEALTH SYMPTOMS LINKED TO ALZHEIMER’S DISEASE
According to decades of research, psychological and behavioral symptoms associated with Alzheimer’s disease include:
1. Anxiety
Symptoms of anxiety occur in about 40% of people with Alzheimer’s disease, according to a 2021 study in the Journal of Alzheimer’s Disease Reports. Anxiousness is frequently seen in the early stages of the disease when mild cognitive impairment surfaces. Experts agree that anxiety worsens cognitive impairment.
2. Apathy
A lack of enthusiasm or motivation is considered a core symptom in all stages of Alzheimer’s disease. People with the condition tend to have little interest in activities they once enjoyed. Apathy is also recognized as a symptom of depression, but it may occur without dysphoria in those with dementia.
3. Agitation
Approximately 30%-50% of people with Alzheimer’s experience verbal or physical agitation, according to findings in a study in Frontiers in Neurology. Agitation is characterized by restlessness, worries, and emotional distress.
4. Anger and aggression
People with Alzheimer’s may unpredictably lash out in anger. They may become verbally or physically aggressive, throwing things or swearing at caregivers or family members. This can be due to underlying confusion, frustration, side effects from medication, pain, or other issues related to the condition.
5. Depression
Depressive symptoms are frequently seen in people with cognitive impairment and the early stages of Alzheimer’s disease. A 2018 meta-analysis in the Journal of Clinical Psychiatry found that major depressive disorder is present in about 15% of those with Alzheimer’s. Too often, depression goes undetected as dementia causes a number of similar symptoms, such as difficulty concentrating, social withdrawal, apathy, and loss of interest in hobbies or activities they used to enjoy.
6. Psychosis
Psychotic symptoms in dementia include hallucinations, delusions, and paranoia. Hallucinations may involve seeing, hearing, feeling, or smelling things that aren’t really there. For example, they may think they see a loved one, such as a spouse or parent, who is deceased.
When a person with memory loss and confusion firmly believes something that is not real, it is called a delusion. While hallucinations are sensory in nature, delusions are not. Delusions can take the form of paranoia. Becoming suspicious that others are lying to them or conspiring against them is commonly seen in people with Alzheimer’s. Dementia sufferers who misplace items or forget where they put things may be fearful that their caregivers are stealing from them. If they fail to recognize caregivers or family members, they may believe these people are strangers trying to hurt them.
7. Sleep Problems
Sleep disturbances are common in people with Alzheimer’s and tend to get worse as the disease progresses. People may have trouble falling asleep or staying asleep and may experience increased daytime sleepiness. A lack of adequate rest can worsen symptoms of the disease as sleep is a critical component in the memory consolidation process.
WHAT CAUSES NEUROPSYCHIATRIC SYMPTOMS IN DEMENTIA?
For years, researchers have been trying to determine if the psychological and behavioral symptoms seen in people with Alzheimer’s are the result of changes in the brain or due to a reaction to cognitive impairment. We may have an answer thanks to a 2022 brain imaging study from Sweden. For this study, researchers followed 356 seniors aged 60 and over for 8 years, assessing cognitive function, biomarkers associated with Alzheimer’s disease, and psychological symptoms, such as anxiety and apathy.
Participants with elevated levels of the biomarkers linked to Alzheimer’s at the start of the study were at increased risk of developing anxiety and apathy. The study authors concluded that psychiatric symptoms are the result of the brain changes that occur in Alzheimer’s, which also affect both the memory centers and emotional centers of the brain.
THE LINK BETWEEN MENTAL HEALTH AND INCREASED RISK OF ALZHEIMER’S DISEASE
A growing body of scientific evidence also shows that mental health issues increase the risk of Alzheimer’s disease and other forms of memory loss. Findings in a 2017 study in the Journal of Alzheimer’s Disease show that having neuropsychiatric symptoms triples the risk of dementia. Other research shows that elderly people with anxiety and apathy may be at increased risk of developing the cognitive impairment seen in Alzheimer’s. Additional research points to untreated depression, bipolar disorder, schizophrenia, posttraumatic stress disorder (PTSD), ADD/ADHD, and sleep problems as risk factors for memory problems.
DIAGNOSING AND TREATING MEMORY PROBLEMS AND MENTAL HEALTH
Treating mental health and behavioral issues is critical if you want to save your mind. Getting an accurate diagnosis is the first step in the healing process. Because there are so many overlapping symptoms, functional brain SPECT imaging can be helpful in differentiating dementia from other issues, such as depression. In addition, assessing and treating all risk factors for memory loss is the best approach.
Memory loss, 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 888-288-9834 or visit our contact page here. Are you lashing out at your spouse over every little thing? Are you feeling extra sensitive to critiques that are directed at you? Or is your significant other more irritable these days? Are you—or they—just being a jerk, or is something else coming between you? Science is pointing to COVID-19 as a possible culprit.
As if the list of COVID fallout consequences wasn’t already long enough, you can now add breakups, divorces, and relationship troubles. Being infected with COVID can wreak havoc with your love life or sour your relationships with your family and friends. However, people are largely unaware that lingering impacts of the infection could be the cause of friction in relationships.
People are largely unaware that lingering impacts of COVID-19 could be the cause of friction in relationships.
Emerging research shows that people who have had COVID, even mild cases of the infection, are at risk for lingering mental health issues. Anxiety, depression, post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), and sleep disturbances have all been noted among other psychiatric symptoms. All of these issues can have a negative impact on relationships.
Anxiety
When long COVID causes anxiousness it makes it hard for people to relax. It is also associated with being more sensitive to criticism as well as being more clingy and needy. People with anxiety are often conflict-avoidant, which means they may let small issues fester until they become insurmountable problems.
Relationship enhancers: If you are experiencing anxiety due to COVID, consider psychotherapy and anxiety-reduction strategies such as meditation and deep breathing. If a loved one is feeling anxious, take extra care to help them feel safe, valued, and loved. Find ways to help them relax—a shoulder rub, calming music, or time alone with a good book.
Depression
When people feel depressed after a bout with COVID, it can affect everyone around them. In relationships, they may focus on a loved one’s flaws, drag others down with their negativity, or hole up at home rather than going out to socialize. They also tend to take things the wrong way, so innocuous comments by a significant other can lead to misunderstandings or fights.
Relationship enhancers: Bright light therapy and supplements containing saffron can promote a more positive mood so you can both feel happier.
OCD
Long COVID symptoms associated with OCD include a need to have everything in its place, performing rituals (such as excessive hand washing), and having obsessive thoughts. These thoughts may center on worries that their partner no longer loves them, fears that there is something wrong in the relationship or doubts that the significant other is the right person. OCD can get in the way of a healthy sex life as people may have obsessions related to their partner’s hygiene or unwanted, disturbing sexual thoughts.
Relationship enhancers: Physical activity and complex carbohydrates boost serotonin production, which promotes better cognitive flexibility, can help.
PTSD
Having PTSD can make it hard to connect on an emotional level with others. Some people experiencing PTSD as a symptom of long COVID may clam up when uncomfortable feelings arise, essentially cutting themselves off from their loved ones. Intimacy can also be challenging for these people as they may feel emotionally detached.
Relationship enhancers: There is hope for people suffering from PTSD after COVID. Psychotherapy, as well as a therapy called EMDR (Eye Movement Desensitization and Reprocessing), can be helpful. Becoming aware of what triggers stressful feelings and using stress-relief techniques (such as deep-breathing exercises) can also promote relaxation and more openness to connecting with loved ones on an emotional level.
Sleep Disturbances
A lack of adequate sleep can make anyone feel irritated, foggy, and stressed. It’s like a recipe for unhappy relationships. People who aren’t sleeping well in the weeks or months following infection with COVID may be more likely to snap at others, forget appointments, or space out during conversations. In addition, when you aren’t well-rested it’s hard to feel sexy, which can drive a wedge between partners.
Relationship enhancers: Adopt a sleep hygiene routine to help establish better habits. Go to bed and get up at the same time each day, skip daytime naps, and keep your room cool.
COVID AND THE EMOTIONAL BRAIN
Brain imaging studies show that having COVID, even if it is a mild case, can promote inflammation in the brain. In particular, it appears to impact the emotional centers of the brain, leading to overactivity in these areas. Too much activity here is associated with issues like depression, anxiety, and negativity, which helps explain why some people are experiencing these symptoms after recovering from COVID.
Anxiety, depression, and other effects of long COVID 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 our society opens up again following the pandemic, feelings of social anxiety are understandably on the rise. Adolescents and teens are heading back to the classroom after months and months of online learning. Adults are returning to offices after working from home for a lengthy period. And social gatherings are making a comeback—from dinner parties to weddings to large-scale concerts and sporting events. It all adds up to increased anxiousness about socializing. For some people, it’s debilitating.
When uncomfortable anxious feelings persist or intensify, it’s a sign of trouble. When you routinely avoid meeting new people or your fears and worries interfere with daily life, it’s an indicator of social anxiety disorder, also known as social phobia.
When you routinely avoid meeting new people or your fears and worries interfere with daily life, it’s an indicator of social anxiety disorder, also known as social phobia.
Social phobias are the most common form of phobia, affecting an estimated 15 million adults in the U.S. Social anxiety disorder involves intense self-consciousness in social situations and worry that others are watching and judging you. This can disrupt everyday activities and makes it challenging to develop and maintain friendships and relationships.
WHAT IS SOCIAL ANXIETY DISORDER?
Social anxiety disorder is a mental health condition that involves intense and irrational fears of being criticized or judged, debilitating anxiousness, and deep shame or embarrassment. These distressing emotions are so strong they interfere with everyday living and get in the way of relationships, school, and career success. Ultimately, they can keep you from reaching your potential in life.
How does this differ from ordinary shyness? Depending on personality types, some people are less outgoing and more reserved than others. People who are shy may prefer solitary hobbies and working independently, however, shyness doesn’t negatively impact their life. For those with social anxiety, even routine situations—such as eating in front of others, asking for directions, or using a public restroom—can ramp up feelings of angst.
SYMPTOMS OF SOCIAL ANXIETY
There are many physical, psychological, and behavioral signs and symptoms of social anxiety disorder.
Physical symptoms include:
A rapid heartbeat
Feeling lightheaded or dizzy
Shaking or trembling
Perspiring
Blushing
Feeling nauseous
Trouble speaking or only being able to speak in a very soft voice
A rigid body stance
Psychological symptoms include:
Feeling like your mind has “gone blank”
Intense fear of situations where you might be judged negatively
Trying to blend into the background
Feeling self-conscious in the presence of others
Avoiding eye contact
Worrying excessively about upcoming social events
Behavioral symptoms include:
Using alcohol or drugs to cope with distress in social situations
Skipping school or work to avoid uncomfortable situations
Repeatedly declining invitations to social events
These symptoms may range from mild to severe, and people with social phobia may experience only some of them.
WHAT CAUSES SOCIAL ANXIETY?
As is the case with many other mental health conditions, social anxiety is believed to be caused by a combination of biological and environmental factors.
Family history: Mental health issues such as anxiety disorders tend to run in families. Researchers are still investigating how genetics may be involved in the process.
Brain function: The brain SPECT imaging work at Amen Clinics shows that overactivity in an area of the brain called the basal ganglia is associated with anxiety. The basal ganglia are involved in integrating feelings, thoughts, and movements. This region plays a role in why you tremble when you’re nervous, freeze when you’re frightened, or get tongue-tied on a date. When there is too much activity in the basal ganglia, people are more likely to be anxious or overwhelmed in stressful situations. Overactivity in the amygdala, the brain’s fear center, is also linked to increased risk anxiety and social phobia.
Anxious role models: Experts believe that social anxiety may be a learned trait, especially if a person’s parents modeled anxious behavior in social settings.
Negative experiences:Adverse childhood experiences—such as emotional, physical, or sexual abuse; family conflict; or being bullied, rejected, or teased—may contribute to the development of social anxiety. Experiencing extremely embarrassing moments or deep humiliation can also play a role in the onset of social phobia.
CONSEQUENCES OF UNTREATED SOCIAL PHOBIA
When social anxiety disorder remains untreated, it can have devastating consequences in important areas of your life. It can negatively impact your relationships and family life, your career, schoolwork, and overall happiness. In particular, untreated social phobia can lead to:
If you have social anxiety disorder, there is hope for healing. Taking a comprehensive bio-psycho-social-spiritual approach to treatment is important.
Biological: Eat a healthy diet and avoid caffeine and sugary foods that can increase anxiousness. Also, have your healthcare provider check your thyroid levels as imbalances with this important hormone can be associated with anxiety.
Psychological: Several forms of psychotherapy can be beneficial in treating this condition. For example, cognitive behavioral therapy can help you retrain your brain to think, act, and react differently in social situations. Learning to “Kill the ANTs,” the automatic negative thoughts that infest your mind and ruin your day, is a powerful strategy to change unhelpful thinking patterns. In addition, treating any co-existing mental health conditions is key to overcoming social phobia.
Social: Talk about your fears and worries with a trusted friend or family member.
Spiritual: Having a deep sense of passion and purpose can lead to an overall sense of calm. When you feel anxious, focus on meaningful and goal-directed activities.
By addressing all of these areas of your life, you will be better able to overcome social anxiety.
Social anxiety, other types of anxiety or phobias, 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. Feel like you’re losing your grip? In today’s information-overload world, it’s easy for problems to seemingly pile up even before we attempt to address the personal issues that are also clamoring for our limited attention. A worldwide pandemic, political divides, and social unrest can all contribute to feelings of being out of control in life, while individual stresses may also combine to set us off. Coping with a personal illness or the illness of a loved one, drowning under too much work or getting laid off, dealing with adult children or aging parents, or struggling with marital conflict can all make us feel overwhelmed.
Fortunately, there are plenty of healthy coping strategies to help regain a sense of control and provide a dose of equanimity in the face of our most common stressors. Implement these 4 techniques to create a more positive, less-stressed state of mind, even when life feels like it’s going off the rails.
When you holistically care for your body—physically, mentally, and emotionally—you’ll be better equipped to handle whatever stressors come your way.
Erratic world leaders, mutating viruses, rising gas prices—there are plenty of outside forces you simply cannot control in life. So, instead, focus on what you can control. For example, shore up your immune system to ward off illness or commit to walking or taking public transportation to work (if possible) a few days a week to offset gas expenditures. The other primary thing that is 100% in your control is your reaction to everything going on out there.
To help regulate your stress response, first eliminate any bad habits you may have (such as chronic drinking, smoking, drug use, or poor diet or sleep), as they may be sneakily sabotaging your overall well-being. Pick up positive brain health habits and tune out the noise when necessary—which may mean switching off the 24-7 news channel, halting the endless doomscrolling, or spending (technology-free) time in nature. Being more mindful about what information you allow in your life will help you focus on what’s most important in your immediate orbit.
2. Seek professional help.
When stresses threaten to overwhelm you, ignoring the problem can lead to an array of negative, even debilitating, consequences such as anxiety, depression, trouble sleeping, or turning to mood-altering addictive substances for relief. Instead of trying to tackle the problem single-handedly, it might be a good idea to seek a psychiatric evaluation, which can point you toward therapy modalities that can help. For example, approaches such as cognitive behavioral therapy (CBT) or hypnotherapy can help mitigate the effects of chronic stress. The American Psychological Association reports that therapy, though often underutilized among the general population, is effective to help treat a variety of mental and behavioral health issues, and it works across a spectrum of population groups.
3. Practice self-care.
This step will manifest differently for different people—to some, soaking in a bubble bath or hitting a health spa helps ease their worries, while others find that giving back to others is the key to making themselves feel like a million bucks over the long haul. Over time, you’ll learn which strategies are most effective at helping you quell the signs of stress, from the calm-inducing benefits of breathing and meditation to invigorating and distracting physical activity, which has been shown to reduce depression and stress. (Bonus: Building a toolbox of possible strategies that can help will allow you to mix and match in the moments you need them most.)
Additionally, other less-expected methods of self-care, such as setting boundaries with others or knowing when to say no, can be just as important as setting time aside for personal health efforts or solitude. When you holistically care for your body—physically, mentally, and emotionally—you’ll be better equipped to handle whatever stressors come your way.
4. Reframe your thinking.
Keeping up with current events can often be stressful, but when you look at them with a bit of perspective, even a worldwide pandemic can offer up a slew of silver linings. Or, if it’s a personal problem that’s nagging you, take a step back from the situation and analyze it from different angles. Sometimes all you need is a bit of distance between you and your thoughts, understanding that you don’t need to remain a victim to the running internal commentary interrupting your everyday life. Other times, it’s helpful to face your emotions head-on, in order to kill those automatic negative thoughts (ANTs) that crop up to destroy your serenity.
Whatever situation is causing you stress, try to evaluate what it may be teaching you or what unresolved issue it may be calling your attention to, or explore the ways in which it may turn out to be a blessing in disguise. Often, our issues are rooted in our limited view of the world, so getting outside of yourself for a moment can help put things in the proper perspective. In a few days’ time, you might even find that a mountainous problem has naturally shrunken to a molehill.
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, 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. Sleepless nights—we’ve all had them. Whether you feel like you’re buzzing at night and can’t fall asleep, you toss and turn all night, or you wake up at 2 a.m. and can’t get back to sleep for hours, a lack of sleep can make you feel miserable. If you have chronic insomnia, which affects approximately 1 in 10 adults according to statistics, it’s even worse. Any form of sleep disorder can leave you with a bad mood, anxiety, and brain fog.
To get the quality sleep you need, you first have to find out what’s causing your sleep issues. Is it something related to your physical health? Is it due to emotional issues? For many people, sleep problems are connected to both biological issues and psychological conditions. Learn the most common physical and emotional sleep stealers so you can overcome them to sleep better.
For many people, sleep problems are connected to both biological issues and psychological conditions.
Sleep issues are more common in people who have psychiatric disorders. Research shows that in more than 50% of cases, insomnia is linked to anxiety, depression, or stress. Some of the more common mental health conditions that are associated with sleep problems include the following:
Depression
Sleep problems are one of the symptoms of major depressive disorder. Depressed people may have trouble falling asleep or staying asleep, or they may feel overly fatigued during the day. Research shows that about 75% percent of people with depression also have insomnia. In some cases, they may sleep too much.
Anxiety
When you’re filled with fear, anxiousness, and worry, it’s no wonder it’s hard to get restful sleep. In fact, a 2020 study in Psychiatry Advisor shows that people with anxiety are 5 times more likely to have sleep disorders or insomnia.
Bipolar Disorder
Sleep disturbances are extremely common in people with bipolar disorder, a condition that is characterized by alternating periods of heightened moods and depressive symptoms. According to a 2016 study on the role of sleep in bipolar disorder, from 69% to 99% of people with the condition experience insomnia or feel a reduced need for sleep during manic episodes. During depressive episodes, disrupted sleep is more common as well as hypersomnia, which affects an estimated 38% to 78% of those with bipolar disorder.
ADD/ADHD
Having attention-deficit disorder (ADD), or attention-deficit hyperactivity disorder (ADHD) as it is more commonly called, increases the likelihood of experiencing sleep issues. Findings from a 2018 study show that 25% to 50% of people with the condition report troubled sleep.
BIOLOGICAL CAUSES OF SLEEP ISSUES
Numerous physical conditions can interfere with a good night’s rest. Some of the most common biological causes of sleep disturbances include the following:
Sleep Apnea
Affecting an estimated 22 million Americans, sleep apnea interrupts breathing for short periods throughout the night, robbing you of restful sleep and leaving you feeling fatigued, forgetful, and unfocused the following day.
Restless Leg Syndrome
One of the most common sleep and movement disorders, this condition causes uncomfortable feelings in the legs and an uncontrollable need to move them to calm those sensations. Affecting an estimated 5% to 10% of adults, this condition typically occurs while a person is at rest and becomes most severe at night during sleep. This makes it difficult to fall asleep and stay asleep.
Thyroid Imbalances
Having thyroid imbalances such as hypothyroidism, which affects about 5% of the US population, or hyperthyroidism, which affects about 1% of Americans, can cause sleep problems. A 2021 study shows that over 66% of people with hyperthyroidism have trouble falling asleep, and those with hypothyroidism have lower sleep duration.
Hormonal Issues
Low levels of progesterone, often seen in women during perimenopause and menopause, are associated with poor sleep. This is often attributed to the hot flashes and night sweats commonly experienced during this time of a woman’s life.
Congestive Heart Failure
Research shows that people with heart failure often experience sleep apnea, leg twitching, or orthopnea (paroxysmal nocturnal dyspnea), which is a shortness of breath that causes periodic awakenings during sleep.
Chronic Pain
When your body aches due to arthritis, headaches, or past injuries, it can lead to long-term sleep deprivation. Unfortunately, the lack of quality sleep increases pain susceptibility, creating a vicious cycle. An estimated 50% to 80% of people living with chronic pain suffer from some form of sleep disruption, according to the Psychiatric Times.
Dementia
Research shows that about 25% of people with dementia experience sleep issues. For example, people with Alzheimer’s disease “sundown,” or rev up at night and wander.
Acid Reflux
Gastroesophageal reflux disease (GERD), also known as acid reflux, affects an estimated 1 in 5 American adults and can interfere with sleep. Experiencing heartburn, indigestion, or vomit rising up in your throat can wake you during the night.
Enlarged Prostate Gland
Having an enlarged prostate gland, also known as benign prostatic hyperplasia, interrupts sleep due to an urgent need to use the restroom multiple times during the night.
Medications and Substances
Certain medications—including stimulants, beta-blockers, and nasal decongestants—and foods, such as caffeine, can contribute to sleep disturbances.
TREATING BIOLOGICAL AND PSYCHOLOGICAL CAUSES OF SLEEP PROBLEMS
To get more restful sleep, it’s important to address any underlying physical or psychiatric issues. Taking care of your overall health and well-being will enhance your sleep, which in turn, will improve your life.
Sleep disorders, as well as the mental health issues that contribute to them, 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. Are you constantly worried that something bad is going to happen? When you drop your kids off at school, do you imagine that it could be the last time you’ll see them? When you see a tragic event in the news—a house fire, a child attacked by a dog, or a horrible car crash—do you believe that it will happen to you or a loved one? If so, you have something in common with a Grammy Award-winning singer-songwriter.
Superstar Meghan Trainor, whose debut single “All About That Bass” hit #1 on the charts and sold over 11 million copies worldwide, says she lives with a persistent sense that something terrible is about to happen.
“I have an impending fear that I’m going to die or that someone I love is going to die,” she says in a session with Dr. Daniel Amen as part of the Scan My Brain series. “Every time they leave the house, I think they’re going to get in an accident and that’s the last time I’ll see them.” She also worries that her baby will die from SIDS or will get cancer.
Maybe you can relate.
When it comes to mental health and well-being, input equals output. What you consume—social media, TV shows, films, music, and more—can have either a positive or negative impact on your emotions.
Having a sense of dread or a premonition that something tragic is about to happen is common and may involve feeling anxious, restless, a sense of urgency, or a premonition that tragedy is imminent. It is especially common among people with certain mental health issues, such as:
Anxiety disorders and panic attacks: People who have anxiety are likely to predict the worst and to have other automatic negative thoughts (ANTs) that increase fear and worry. Feelings of intense fear or dread that come on suddenly may be a sign of a panic attack.
Postpartum anxiety: You may be aware of postpartum depression, which affects approximately 25% of new moms, but you may not realize that postpartum anxiety (PPA) is also common. One study in the Journal of Women’s Health showed that 18% of women experienced postpartum anxiety symptoms. affecting about 10% of new moms. While the baby blues can make you feel down, this related condition is associated with excessive worry, feelings of dread, and racing thoughts. Meghan Trainor says her anxious thoughts ramped up after having a baby.
Post-traumatic stress disorder (PTSD):Research from 2019 suggests that living with anxiety or PTSD is associated with a heightened stress response, indicating that the brain senses disaster even when you are not in a dangerous situation.
Depression: When you have depression, you tend to view the world in a negative way. Depressive symptoms include feeling hopeless or helpless to change your situation, thoughts of death or suicide, and pessimism—all of which add up to a gloomy outlook.
Bipolar disorder: People with bipolar disorder experience dramatic mood changes characterized by periods of mania and depression. During depressive periods, a sense of impending catastrophe may emerge.
Physical causes: Biological factors can also lead to a sense of impending doom. Some people experience a feeling of dread prior to a heart attack, seizure, or other physical issues. Exposure to toxins can also trigger a sense of malaise.
ARE YOUR HABITS INCREASING A SENSE OF DOOM?
When it comes to mental health and well-being, input equals output. What you consume—social media, TV shows, films, music, and more—can have either a positive or negative impact on your emotions. In the episode of Scan My Brain, Trainor admits to Dr. Amen that she has a habit of watching Dateline and other whodunnit murder investigations before going to sleep. Is it any wonder, Dr. Amen says, that Trainor’s dreams are riddled with angst?
To overcome feelings of dread, it’s important to fuel your brain with positivity.
Watch your input.
Leave the scary movies, frightening news, and murder stories behind and fill your brain and mind with happy thoughts and feel-good stories.
Train your mind.
Don’t let the ANTs take control of your mind. Learn to challenge your negative thoughts.
Seek help.
If you feel paralyzed by your fears, it may be time to seek professional help. Psychotherapy and other forms of treatment may help you develop a more optimistic view of 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 888-288-9834or visit our contact page here. With various root causes, types, and degrees of intensity, anxiety is a complex mental health condition. And, when left untreated, anxiety can produce a plethora of negative effects—everything from trouble sleeping or concentrating to panic attacks and depression.
Anyone who has felt the onset of anxiety knows that it can quickly feel overwhelming and difficult to manage. But there’s good news, too: Anxiety can be reduced through a variety of treatments—both ongoing efforts, like professional therapy, and on-the-spot calming practices, such as breathing and journaling.
Anxiety can be reduced through a variety of treatments—both ongoing efforts, like professional therapy, and on-the-spot calming practices, such as breathing and journaling.
Here are 7 essential strategies to help manage this common condition.
1. Psychotherapy
Anxiety may stem from a variety of sources, from the biological (such as head injuries, addiction, or genetics) to psychological (like past trauma) and social (for example, stress at work). To pinpoint the causes, as well as potential methods of addressing the issue, it’s helpful to employ psychotherapy. A variety of therapeutic approaches can produce positive effects on anxiety: EMDR (Eye Movement Desensitization and Reprocessing), Cognitive Behavioral Therapy (CBT), hypnotherapy, couples or individual therapy, and more. These modalities offer multiple benefits, including strategies to cope with anxiety, a reduction in symptoms, and improved well-being and social relationships.
2. Killing the ANTs
Automatic negative thoughts, or ANTs, can creep in and drive anxiety levels higher. ANTs can take many forms, including all-or-nothing thinking, blaming others, and focusing on imagined doomsday scenarios. These negative thoughts rob you of joy in the present moment, but that’s not all. Research shows that repetitive negative thinking over time can increase the risk of long-term conditions, such as Alzheimer’s disease and dementia. Eliminating these thoughts involves employing techniques inspired by Cognitive Behavioral Therapy: writing down the negative thought, asking if the thought is completely true, and imagining yourself without the thought. Over time and with consistent practice, killing those ANTs helps reshape thought processes and diminishes anxiety.
3. Diaphragmatic breathing
When anxiety or a panic attack strikes, there’s a simple way to soothe the system in as little as 2 minutes, using the skill of diaphragmatic breathing. In times of anxiety, breathing may naturally become erratic, fast, or shallow, but diaphragmatic breathing teaches us how to breathe deeper, doubling lung capacity and feeding more oxygen to the brain. To practice this technique, lie down on your back and place a book or other light object on the stomach (the belly, not the chest, should rise and fall with the breath). Take in a slow, deep breath for 4 seconds, hold for a second, and breathe out for 8 seconds. Practice this twice daily so it feels natural when it’s needed most—i.e., when anxiety surfaces in response to a sudden stressor.
4. Mindfulness
Breathing techniques can be combined with meditation practices for improved results in lowering anxiety. For example, mindfulness meditation, a form of Dialectical Behavior Therapy (DBT), has been shown in one study to lower symptoms of anxiety and even improve cardiovascular health by lowering pressure on the arteries. The American Psychological Association reports that mindfulness—which involves paying attention to the present moment without passing judgment—reduces stress and anxiety, improves physical health, and may even boost the immune system. Ultimately, mindfulness practitioners learn, over time, how to face stressful situations with fewer reactive negative thoughts and emotions.
5. Learning to say no
Find yourself overextended and exhausted because you just can’t say no? Taking on more than you can handle may seem like a selfless impulse, but in reality, it creates an anxiety-producing stream of overwhelm, leading to long-term resentments and chronic stress. This habit is often spurred on by anxiety and low self-worth, as those who practice it falsely believe their willingness to help will earn them approval. Furthermore, saying yes to too much can occur without thought; this habit is associated with low activity in the prefrontal cortex, which leads to less ability to think ahead or consider consequences. Hence, one way to battle the habit is to pause. Instead of automatically saying yes, say, “I’ll have to think about that,” and honestly evaluate whether you have time. If not, politely but firmly decline. Luckily, learning to say no—a skill often learned in Dialectical Behavior Therapy—feels easier and more natural with practice.
6. Knowing your values and purpose
A form of acceptance and commitment therapy, defining core values—and allowing those to drive your actions—helps create a happier, lower-anxiety life. Researchers have found that living in a purposeful way is associated with less depression, higher levels of satisfaction, better sleep, improved mental health, greater self-acceptance, and more. To determine core values, outline your most important 1 or 2 characteristics or traits in 4 categories (biological, psychological, social, and spiritual), and consider the values that draw you to your most influential heroes. Then, to find your purpose, examine what you love to do, how it can connect to and help others, and how you’d like to be remembered in years to come. A sense of values and purpose helps foster personal growth, gives back to others, and can even increase life longevity.
7. Journaling
Starting a practice of journaling was shown in one study to positively impact participants who otherwise experienced increased psychological distress. But one approach in particular, gratitude journaling, offers a bevy of benefits for those with anxiety by shifting the focus from the negative to the positive. Specifically, gratitude practitioners activate the parasympathetic nervous system, reduce inflammatory markers, experience less depression and stress, and increase overall happiness. Particular subsets of the population have also been shown to benefit—think boosted life satisfaction in the elderly and less stress among healthcare practitioners. To practice, simply write down 3 things to be grateful for on a regular basis. Over time, gratitude will become ingrained, so looking for the positives in life will start to feel like second nature.
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. As COVID-19 variants cause a surge in mild cases, you may think getting sick won’t be so bad. People with the illness are complaining of physical symptoms such as headaches, body aches, congestion, cough, and fever. But even if COVID-19 symptoms resolve quickly, there is still a possibility of experiencing detrimental effects on mental health. Anxiousness, blue moods, and other issues may develop or worsen.
In some people, mild COVID infections have precipitated a sudden onset of significant neuropsychiatric illness. For example, a case study published in the journal Biological Psychiatry detailed how a 30-year-old man with mild COVID symptoms began experiencing delusions, extreme anxiety, paranoia, and violent outbursts. He also experienced hypersomnia—sleeping 22 hours a day—followed by a period of insomnia during which he slept only 3-4 hours a day. Other cases of sudden severe psychiatric symptoms in those with mild COVID cases were noted in JAMA Neurology.
However, the mental health issues in people who have had COVID can also develop more slowly and aren’t typically so severe. In some instances, you may not connect feelings of sadness or nervousness with the illness you had weeks or months earlier. This is why if you test positive for COVID, you need to be on the lookout for any changes in your mental health and address them early.
If you test positive for COVID, you need to be on the lookout for any changes in your mental health and address them early.
A wealth of emerging research shows that having COVID-19—even mild or moderate cases—can trigger or exacerbate mental health issues such as anxiety and depression, as well as other mental health or brain-related problems. These are some of the symptoms of long-haul COVID, which Amen Clinics calls COVID-Brain. Here’s a look at some of the evidence about the COVID-mental health connection.
A 2021 study in The Lancet analyzed data from 236,379 people diagnosed with COVID-19 and found that 34% of people developed psychiatric or neurological problems within 6 months following infection. The most common mental health issues included the following:
An earlier study in The Lancet found that 20% of COVID-19 patients who had no history of mental illness developed a psychiatric issue within 3 months of getting diagnosed with the disease.
Add these findings to a 2020 study in the Journal of Alzheimer’s Disease showing that long-term consequences of COVID-19 may include depression, obsessive compulsive disorder (OCD), psychosis, insomnia, and posttraumatic stress disorder (PTSD), as well as brain-related issues such as memory loss, poor attention, mild cognitive impairment, and accelerated brain aging.
There is another link between COVID-19 and mental health. An additional 2021 study in The Lancet found that a commonly used antidepressant, fluvoxamine, may reduce the risk of severe disease from COVID-19. Fluvoxamine is a selective serotonin reuptake inhibitor (SSRI), which has anti-inflammatory properties and may have anti-viral effects.
COVID-19 AND THE EMOTIONAL BRAIN
Brain SPECT imaging scans of patients at Amen Clinics reveal that COVID-19 can contribute to changes in brain activity. SPECT is a functional brain imaging technique that measures blood flow and activity in the brain. SPECT scans of Amen Clinics patients show elevated activity in the limbic system, which is considered the brain’s emotional center.
The limbic system is the part of the brain that colors our emotions and is involved with bonding, nesting, feeding, sexuality, and emotions. Heightened activity in the limbic system is associated with an increased risk of sadness, negative thinking, sleep problems, and clinical depression.
OVERCOMING POST-COVID MENTAL HEALTH ISSUES
Anyone who is experiencing the onset or worsening of anxiety, depression, or other mental health issues post-COVID should seek professional help. Brain SPECT imaging, which shows activity patterns in the brain, can help provide answers regarding mental health problems. In addition, functional or integrative medicine providers can investigate root causes of anxiety and depressive symptoms to determine if issues such as chronic infections or systemic inflammation may be contributing to symptoms.
In addition to getting professional help, there are many things you can do to boost mental health post-COVID. Here are 5 simple at-home strategies to boost moods and calm anxious minds:
Ditch the sugar. The sweet stuff increases inflammation, which may be a contributor to mental health issues.
Stay away from alcohol. Booze is pro-inflammatory and can exacerbate depressive symptoms ad fatigue.
Fuel your mind with healthful foods. Focus on organic produce, antibiotic-free and hormone-free lean protein, and good fats such as avocados and nuts.
Get moving. Physical activity can lift your mood and exercises like yoga can relax your mind.
Promote good sleep hygiene. Create a sleep schedule and stick to it. Switch off your electronic gadgets at least 1 hour before you go to bed and make sure your room is cool and dark.
COVID-Brain and the mental health issues associated with it 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. Anxiety can feel overwhelming. Depression can be crushing. Even worse, it is possible to have both anxiety and depression at the same time, creating a double dose of psychological pain. In fact, it’s not unusual to suffer from both of these conditions. The Anxiety & Depression Association of America reports that nearly one-half of those diagnosed with depression are also diagnosed with an anxiety disorder, making these commonly co-occurring concerns. Read on to discover the telltale signs and symptoms of each condition to see if you may have this challenging combination, what functional brain imaging shows about this duo and healthy ways to help you manage it.
Anxiety can feel overwhelming. Depression can be crushing. Even worse, it is possible to have both anxiety and depression at the same time, creating a double dose of psychological pain.
People who have both anxiety and depression experience a combination of the following signs and symptoms associated with each disorder.
Anxiety symptoms include:
Although symptoms of either condition may rise to the forefront at different times, both groups of symptoms are present on a regular basis in people who have both anxiety and depression.
ANXIETY AND DEPRESSION IN THE BRAIN
Functional brain imaging can be helpful in understanding if a person has both anxiety and depression. The brain SPECT imaging work at Amen Clinics has helped identify 7 types of anxiety and depression. Each type is associated with specific blood flow patterns in the brain.
The brain SPECT scans of people with Type 1: Pure Anxiety show high activity in the basal ganglia—structures that integrate feelings, thoughts, and movement, and play a role in motivation. The basal ganglia also help to set the body’s idle and anxiety level. High activity in this brain region is associated with anxiety.
The SPECT scans of people with Type 2: Pure Depression show increased activity in the deep limbic system, which is the brain’s emotional center.
When people have symptoms of both conditions and there is excessive activity in both the basal ganglia and the deep limbic system, it is associated with Type 3: Mixed Anxiety and Depression.
MANAGING MIXED ANXIETY AND DEPRESSION
Especially when Mixed Anxiety and Depression are left untreated, it’s not unusual for people with these co-occurring disorders to take treatment into their own hands through harmful choices—for example, self-medicating with toxic substances that calm the brain, such as alcohol or marijuana.
Fortunately, there are healthier ways to cope. First, when feeling anxious or depressed, identify and challenge the automatic negative thoughts (ANTs) that are worsening these problems. Ask yourself if the thought is 100% true. There’s a good chance it won’t stand up to scrutiny.
Then, throughout the day, incorporate wellness-enhancing habits to help keep the symptoms of anxiety and depression at bay. Try spending 10 to 20 minutes each day in meditation—this simple step can improve your mood by calming stress and anxiety, which often lead to symptoms of depression. (New to meditation? Try these 3 calming practices.) In addition, getting regular exercise is a great way to discharge anxious energy and clear the mind. Physical activity can also boost brain health and provide a release of endorphin hormones, which help lift your mood.
DIAGNOSING AND TREATING MIXED ANXIETY AND DEPRESSION
Because Mixed Anxiety and Depression are complex conditions, and because each of the 7 types of anxiety and depression can create many overlapping symptoms, it can be very difficult to get an accurate diagnosis without looking at the brain. Furthermore, with so much variation in brain function, there isn’t a one-size-fits-all treatment that will work for everyone—and what is helpful for one type may worsen symptoms for another type. Customized treatment ensures that each person reaps the best possible results.
Without treatment, Mixed Anxiety and Depression can significantly disrupt the personal, professional, social, and occupational aspects of a person’s life. In fact, untreated anxiety and depression are associated with higher incidences of:
The good news is, with the right diagnosis and a personalized treatment plan, people suffering from Mixed Anxiety and Depression can overcome their symptoms and have healthier, happier, and more fulfilling lives.
Anxiety, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
