The Risk Perception Gap: Why We Fear the Unlikely

Amen Clinics
May 5, 2025

Most of us panic about rare dangers while ignoring real, everyday threats. Here’s the neuroscience why and what to do about it.

Have you ever wondered why dramatic news stories easily get you into panic mode, but warnings about the everyday habits that threaten your health don’t phase you?

This kind of mismatch is called the risk perception gap, a phenomenon that influences how our brains prioritizes fear. If there’s a news alert about contaminated vegetables, for example, people will rush to throw out all their groceries and warn their loved ones about it.

Interestingly, later that day, those same people will grab fast food, even though we all know that poor diet is linked to health issues like diabetes and heart disease. In general, we tend to overestimate the danger posed by rare events and underestimate more prevalent risks.

In this blog, we will unpack why our brains work this way, how it affects the decisions we make, and what we can do to focus on the real dangers.

Have you ever wondered why dramatic news stories easily get you into panic mode, but warnings about the everyday habits that threaten your health don’t phase you? This kind of mismatch is called the risk perception gap.

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WHAT IS THE RISK PERCEPTION GAP?

The risk perception gap is the discrepancy between how risky something actually is based on statistics or facts and how risky people think it is based on their personal beliefs, feelings, or instincts. According to research, this is a case of risk misperception where people categorize threats based on emotions rather than rationality or reason.

For instance, some people may have an intense fear of occurrences like plane crashes, even though they are very rare, yet they underestimate more common and fatal risks like car accidents or heart disease. Such misperception leads to complacency or unnecessary fear as people try to manage real-world risks.

COGNITIVE BIASES THAT DISTORT RISK PERCEPTION

Our brains often rely on mental shortcuts, also known as cognitive biases, to simplify information processing.

These biases can be useful in quick decision-making, especially when managing complex life situations in limited time. Even so, cognitive bias and fear usually work hand in hand, bypassing logical thinking in favor of past experiences or instincts.

So, what are some of the most common cognitive biases? Here are four mental shortcuts that distort thinking:

Availability Heuristic

This is an important element of the risk perception psychology that explains how we judge the probability of an event based on how easily we can recall instances or examples. In most cases, this results from the level of attention some of these events receive from the media.

For example, after hearing about a plane crash, you are more likely to believe that air travel is riskier than it actually is. You may overestimate such a risk just because that memory is still fresh in your mind.

Neutral Bias

Our brains are hardwired to focus more on negative information than positive or neutral information. Naturally, your mind is attracted to negative emotions, experiences, or events because they are usually viewed as threatening or urgent.

For instance, if you see numerous positive reviews about a product but only one negative review, you’re more likely to focus on and remember the negative review. This can influence your decisions based on fear and caution rather than rationality.

Probability Neglect

Probability neglect is the cognitive bias where emotions like excitement or fear can cloud your judgment, making you overlook the actual likelihood of an event taking place.

For instance, watching a horror movie can make you so scared that you believe something dangerous could be lurking around you. This feeling of fear can make you exaggerate the risk in your mind and overlook the reality of the matter.

Anchoring Bias

This is about how we tend to rely heavily on the first bit of information we come across, to make judgements or decisions. This piece of information is called the anchor. Anchoring bias causes your brain to cling to the first information you received and use it to judge everything that follows.

As an example, let’s say you hear that a certain purse costs $1,000. That price will stick in your mind. But later when you see a similar bag being sold for $700, it will feel like a bargain even though it’s still costly.

THE ROLE OF THE BRAIN

To understand how the brain assesses risk, let’s begin by examining the key areas and processes involved in rational and emotional thinking:

· The Amygdala

This part of the brain processes emotions, especially fear. Once the amygdala senses a potential threat, it initiates an immediate emotional response that is meant to protect you.

This usually happens even before the logical regions of your brain get time to assess the situation. This is why you may react impulsively, and in some cases, overestimate risks based on emotions rather than reason.

· The Prefrontal Cortex

This region is responsible for advanced-level thinking processes like planning, rational decision-making and impulse control. In essence, this is the part of the brain that helps in logical risk assessment. It allows you to carefully weigh facts.

That said, whenever you have strong emotions like fear, your prefrontal cortex gets overpowered by the amygdala. That results in distorted judgment, which can cause you to prioritize immediate emotional reaction instead of careful reasoning.

MEDIA AMPLIFICATION OF UNLIKELY RISKS

Media coverage plays a significant role in influencing how our brains perceive risks. Research shows that through dramatic and emotionally charged reporting, the media heavily amplifies threats that are unlikely to actualize.

Unusual events like terrorist incidents, shark attacks, or airplane crashes often grab public attention as they trigger intense emotional reactions. That can lead to distorted risk perception, whereby, as a viewer, your fears become misaligned with the actual probabilities.

Social media algorithms often highlight shocking content, which induces fear. It makes uncommon occurrences seem more frequent than they actually are. As a user, you find yourself constantly worrying about rare dangers while overlooking everyday risks.

Press Play to Find Out Why We’re Addicted to Fear

In this video, health and wellness expert and bestselling author Tana Amen shares why she stopped watching the news and how you need to take notice of what’s driving your fears.

Click below to tune in:

REAL RISKS WE OFTEN IGNORE

This gap between rare vs. real dangers often goes unnoticed, more so because of the dramatic headlines that steal the spotlight. While we’ve been conditioned to focus on the rare dangers, the risks that quietly affect our environment, physical, and mental health tend to slip under the radar.

Having a clear understanding of the brain and risk assessment will save you from unnecessary panic and help you to focus on avoiding or addressing the real dangers.

Factors like lack of exercise, poor diet, excessive alcohol, and smoking continue to pose major health risks. Similarly, chronic stress, among other untreated mental health-related issues, have been silently eroding the quality of life for many.

At the same time, people have been exposing themselves to long-term air pollution, among other invisible health hazards, oblivious to the fact that they contribute to diseases and premature death. These are the real dangers, but unfortunately, they receive far less attention.

HOW TO TRAIN YOUR BRAIN FOR RATIONAL RISK ASSESSMENT

Understanding why you fear the wrong things is just the first step. Next, it’s important to focus on practical ways to restructure your thinking. Rather than relying on fear-based assumptions, you can rewire your response patterns by taking the following simple steps:

1. Embrace Cognitive Behavioral Techniques

These are tactics that will help you identify your distorted thought patterns and replace them with more rational perspectives.

For instance, if you are always assuming the worst when someone doesn’t respond to your messages right away, pause and ask yourself, “Is there real evidence that something is wrong, or am I just jumping to conclusions?” Consider alternative explanations; “Perhaps, they haven’t seen the messages yet.”

2. Practice Mindful and Grounding Exercises

If you notice that your emotions are taking over in any situation, pause and redirect your focus on your breathing, sounds, or even the physical sensations around you. These exercises will calm your nervous system, allowing you to think more clearly.

3. Improve Your Statistical Literacy

In today’s world, where there is constant media fearmongering, it’s a good idea to get familiar with basic probabilities. Researchers in Germany suggest adopting a habit of questioning any dramatic claims you come across. Always ask, “How likely is this risk?” This will allow you to focus on real concerns.

YOU HAVE MORE CONTROL THAN YOU THINK

Say no to living in a constant state of unnecessary fear. Understanding the way your brain works can help you redirect your focus to risks that matter rather than exaggerated threats. The good news? The risk perception gap isn’t permanent. You can rewire it with intention and practice.

All you have to do is begin with one small action. At the end of the day, take time to reflect on a fear you’ve always had and ask, was it about facts or just feelings? Noticing when it’s your emotions or objective data that are influencing your fears is how you are going to reshape your worldview over time.

Also, limit the amount of time you spend every day consuming content that makes you feel overwhelmed with fear. Remember, five minutes of watching doom-laden news can hijack your emotional state for days. Replace that with reading a self-help book, engaging in mindful meditation, or some other form of relaxation.

COMMON CAUSES OF MENTAL HEALTH SYMPTOMS

Without using functional brain scans—such as SPECT (single photon emission computed tomography) or QEEG (quantitative electroencephalogram)—your doctor cannot tell if your inattention, depression, compulsions, mood swings, or aggression is from:

Seizure activity
Nutrient deficiencies
Hormonal imbalances
A genetic abnormality
Undiagnosed sleep apnea
Blood sugar abnormalities
A premature aging process
Infections, such as Lyme disease
Low blood flow from vascular disease
A brain that is working too hard and needs to be calmed down
A brain that is not working hard enough and needs to be stimulated
An inflammatory process, related to low omega-3 fatty acids or gut problems
Lasting physical trauma from a car accident or from playing football in high school
Toxic exposure from carbon monoxide or mold exposure, which needs to be treated

If mental health professionals don’t look at the brain, they are unnecessarily flying blind. That can lead them to miss important diagnoses, give the wrong treatment plan, and hurt the people they are entrusted to help.

HOW TRADITIONAL PSYCHIATRY MISSES THE ROOT CAUSES OF MENTAL ILLNESS

Jason is a prime example of how not looking at the brain can be life-threatening. He was 18 and in his first year in college at the University of Rhode Island when he first started hearing voices and having visual hallucinations.

Based on his symptoms, the university psychiatrist diagnosed him with schizophrenia and told his parents he would need to be on antipsychotic medication for the rest of his life. But the medication triggered suicidal thoughts.

Horrified, his mother called Amen Clinics, where Jason underwent a functional brain-imaging study.

Jason’s SPECT scan showed evidence of a past brain injury affecting his left temporal lobe, which when damaged is often involved in mood instability, dark thoughts, and hallucinations. It also showed low activity in his frontal lobes (where focus, forethought, and planning occur).

When he was 5 years old, Jason jumped headfirst into an empty bathtub and was unconscious for a brief period. He also had sustained several concussions from wrestling and playing soccer.

Since the age of 5, Jason had struggled with low-grade depression. His symptoms worsened when he was 12 years old and experienced bullying at school.

While at college, Jason started hearing voices. They constantly made mean comments about him and others. Often, the voices would speak at the same time. In addition, he began seeing gory visions of his own death, including being strangled by a snake.

After a comprehensive evaluation at Amen Clinics, including his personal history, SPECT brain scans, neuropsychological assessments, and more, his diagnosis changed.

Jason didn’t have schizophrenia. Rather, he had experienced a psychotic depression, which had been made worse by the prior brain injury, undisciplined thought patterns, and chronic stress.

Jason stopped taking his antipsychotic medication and began supporting his brain recovery with healing nutrients and cognitive behavioral therapy (CBT). He also did multiple sessions of hyperbaric oxygen therapy (HBOT) to help heal his prior brain injury.

Within 4 months, Jason was remarkably improved and the following year he was back at school. If no one had ever looked at his brain and put him on a more effective treatment plan, his life would have been very different.

BENEFITS OF BRAIN IMAGING IN PSYCHIATRY

Functional brain imaging takes psychiatry from a generalized symptom-cluster diagnostic and treatment specialty without any biological evidence to a more objective specialty, one that is solidly based on using state-of-the-art brain mapping tools to help optimize the patient’s brain function.

Besides completely changing the way mental health professionals diagnose mental health disorders, functional imaging leads to completely different treatment protocols to improve brain function.

By finding the root causes of your symptoms—such as exposure to toxic mold, Lyme disease, or a past head injury—you can get more targeted treatment that works.

For example, if your depressive symptoms are related to toxic mold exposure, it’s unlikely that antidepressant medications are going to help. Unless you eliminate the mold, you’re going to continue struggling with low moods.

Similarly, if Lyme disease is causing psychotic episodes, but you’re diagnosed with schizophrenia, antipsychotics won’t work. You have to treat the underlying infection.

When brain scans help a psychiatrist get to the root causes, you’re more likely to feel better faster.

Looking at the brain also leads to more natural strategies to treat mental health conditions. Seeing areas of the brain that are either overactive or underactive helps physicians pinpoint lifestyle habits to optimize brain function.

If you’re struggling with mental health symptoms that aren’t responding to traditional treatments or psychiatric medications, it’s a good idea to consider a brain scan. Additional biological information can be so helpful in discovering why you feel depressed, anxious, angry, or unfocused. And it can give you a clearer roadmap to healing.

HOW BRAIN SCANS REVEAL THE ROOT CAUSE OF ANXIETY

Anxiety is often misunderstood as simply a reaction to stress or negative thoughts, but the reality is far more complex.

Brain imaging has shown that anxiety is not just an emotional state—it has a biological foundation that varies from person to person. Understanding this deeper level is essential for effective treatment.

DIFFERENT BRAIN PATTERNS IN ANXIETY

SPECT is a functional brain-imaging technology that measures blood flow and activity in the brain. A brain scan can uncover which specific areas of the brain are overactive or underactive, providing valuable insight into what’s fueling anxiety.

Here are a few common patterns, based on scientific research as well as over 250,000 SPECT scans performed at Amen Clinics:

Overactive Basal Ganglia – This structure is involved in setting the body’s anxiety level. When overactive, it can lead to excessive worry, tension, and nervousness, according to scientific findings.
Increased Activity in the Amygdala – The amygdala is the brain’s fear center. Hyperactivity in this area can result in heightened emotional reactivity and an exaggerated fight-or-flight response, according to a 2022 study.
Low Prefrontal Cortex Activity – Research shows that the prefrontal cortex is responsible for rational thinking and impulse control. If underactive, it may lead to poor emotional regulation and increased susceptibility to anxiety.
Anterior Cingulate Gyrus Overactivity – The Amen Clinics database shows that when this part of the brain is overactive, it can cause repetitive thoughts, making it difficult to let go of worries or anxieties.

WHY BRAIN IMAGING MATTERS FOR ANXIETY TREATMENT

Traditional approaches to treating anxiety often take a one-size-fits-all approach, assuming all anxiety disorders are the same. However, the different brain patterns associated with anxiety suggest that what works for one person may not work for another.

Brain imaging can help tailor treatments by:

Identifying which medications or natural interventions may be more effective based on the specific brain pattern.
Guiding behavioral therapies to target the overactive or underactive regions of the brain.
Providing patients with a clearer understanding of their condition leads to a sense of validation and a more proactive approach to healing.

10 WAYS BRAIN IMAGING CAN HELP WITH ANXIETY

Seeing is believing.

For Marsha, seeing her SPECT brain scan convinced her that her condition wasn’t something that she should be able to control on her own. It made her realize that taking medication might be necessary on a temporary basis.

For many people who seek treatment at Amen Clinics, seeing their SPECT scans validates their feelings.

Brain scans show that anxiety is not just one thing.

Most people assume that people with anxiety experience the same signs and symptoms. This isn’t true.

The brain-imaging studies at Amen Clinics reveal that anxiety is not a single or simple disorder. In fact, there are seven different brain patterns associated with the condition, and each one requires a targeted treatment program.

The seven types of anxiety disorders are:

Type 1: Pure Anxiety

Type 2: Pure Depression

Type 3: Mixed Anxiety/Depression

Type 4: Over-focused Anxiety/Depression

Type 5: Temporal Lobe Anxiety/Depression

Type 6: Cyclic Anxiety/Depression

Type 7: Unfocused Anxiety/Depression

Brain imaging helps minimize feelings of guilt.

Many people with anxiety feel like their condition is a sign of weakness, a personal failure, or a lack of willpower. This can prevent you from seeking help, which compounds the problem.

When you realize that anxiety disorders aren’t your fault, it’s much easier to seek the help you need. You stop feeling ashamed and start feeling empowered to do something about it.

Brain scans give your loved ones better understanding and empathy.

Some family members may have a hard time understanding your struggles with anxiety or panic attacks. They may think you aren’t trying hard enough to get over it.

Seeing your brain scan can help them realize that your condition is biological in nature. This typically leads to family members being more encouraging and supportive in your healing journey.

Brain imaging can reveal unsuspected causes of anxiety.

Anxiety can be caused by many things, such as genetic vulnerabilities, neurochemical imbalances, hormonal issues, adverse childhood experiences, post-traumatic stress disorder (PTSD), head injuries, certain medications, and more.

Brain scans can offer clues about anxiety causes. This provides psychiatrists with valuable information that allows them to ask better questions to help get to the root causes of anxiety. By understanding underlying causes, mental health professionals are better equipped to develop more effective treatments for anxiety.

Seeing your brain can give you brain envy.

When people see their own brain scan compared with a healthy brain scan, it can prompt them to develop something the experts at Amen Clinics call “brain envy.” Wanting a better brain makes you more inclined to follow an anxiety treatment plan.

It also encourages you to make simple yet powerful lifestyle changes that optimize brain function. With better brain function comes better anxiety management.

Brain scans can reveal if anti-anxiety medications are harming your brain.

Brain imaging at Amen Clinics has shown that some anti-anxiety pills are damaging to overall brain function. For example, on SPECT scans, people taking benzodiazepines typically have reduced overall brain activity.

Research shows that decreased brain activity is associated with memory loss and an increased risk for Alzheimer’s disease. Finding treatments that don’t impair brain function is critical for better health.

Imaging tests can reveal other conditions.

Many people with anxiety disorders have a co-existing disorder. Common co-occurring disorders include ADHD, depression, eating disorders, substance use disorders, and chronic pain.

For example, among the tens of thousands of patients seen at Amen Clinics, anxiety and depression occur together 75% of the time.

SPECT scans offer important information that helps you see if you may have depression or other mental health conditions in addition to anxiety. Understanding if there are co-occurring disorders helps mental health professionals find solutions that address all underlying issues for better anxiety control.

Brain imaging takes the guesswork out of treatment.

When it comes to treatment in the field of psychiatry, health care providers basically throw darts in the dark at conditions. Brain imaging offers objective data for more targeted and effective solutions.

Treatment for anxiety disorders can include a wide range of interventions, including medications and nutritional supplements, different types of psychotherapy such as cognitive behavioral therapy (CBT), killing the ANTs, and more.

Looking at your own before-and-after SPECT scans offers an ideal opportunity to see how well your treatment is working. Seeing improvement in your brain function provides motivation to stick with your anxiety treatment program.

In addition, brain imaging lets your mental health professional know if treatment adjustments could enhance your progress.

SPECT brain scans offer a sense of hope.

Seeing the brain scans of other patients who have overcome anxiety and regained their life can be very powerful. Witnessing another person’s successful healing journey can give you hope that you can overcome anxiety.

CONNECTING BRAIN IMAGING TO HEALING

When viewed through the lens of brain imaging, it’s easier to understand why some anxiety treatments work while others fail. By identifying the exact brain mechanisms at play, you can pursue interventions that are truly effective rather than relying on trial and error.

Brain scans provide a window into what’s happening beneath the surface, offering hope and clarity to those struggling with chronic anxiety.

WHAT IS BRIGHT LIGHT THERAPY?

Bright light therapy, also known as light exposure therapy, circadian light therapy, light therapy, and phototherapy, has been a first-line treatment for seasonal affective disorder for several decades.

During a light therapy session, patients sit in front of a special light box positioned 16 to 24 inches away from the face for a set amount of time each day, often in the morning at home. The duration and frequency of the therapy is determined by a medical doctor or mental health professional.

The light therapy mimics natural outdoor light, but without the harmful UV rays. A session may last from 20 to 40 minutes, usually at the optimal intensity of 10,000 lux.

When the light sends signals to the brain, a number of brain chemical responses are triggered that can both uplift mood and help to beneficially impact an individual’s circadian rhythm (the sleep/wake cycle). Studies show only mild side effects (jumpiness, headache, nausea) in some cases.

SEASONAL AFFECTIVE DISORDER

Seasonal affective disorder (SAD) is a type of depression sometimes called seasonal depression or winter depression because the symptoms most often occur during the fall and winter months when there is less sunlight. While the cause of SAD is not entirely clear, researchers believe that the reduced sunlight in fall and winter may trigger winter-onset SAD.

SAD is typically associated with depressive symptoms—feeling sad, losing interest or pleasure in activities once enjoyed, appetite changes, fatigue, feeling low self-esteem, trouble concentrating and making decisions, and even suicidal thoughts. In addition, weight gain is common with SAD due to increased cravings for carbohydrates and an increase in sleep. Symptoms last typically 40% of the year.

In roughly 10% of those with SAD, the disorder has the opposite seasonal pattern, occurring in the spring and summer months and going away during the fall and winter months. These individuals usually have a loss of appetite and sleep. In some people with bipolar disorder, spring and summer can bring on symptoms of mania or a less intense form of mania (hypomania), and fall and winter can be a time of depression.

A 2020 study estimates that SAD affects .5 to 2.4% of the population. It is more prevalent among younger people, women, and individuals in northern climates.

WHAT CAUSES SEASONAL AFFECTIVE DISORDER?

The exact cause of SAD is not clear. It is a complex disorder resulting from a combination of factors. The decrease in sunlight may disrupt your body’s internal clock and lead to feelings of depression. A drop of serotonin levels also may factor in. Reduced sunlight can cause a drop in serotonin, which can trigger depressive symptoms. The seasonal change can also disrupt the body’s melatonin levels, which can impact sleep patterns and mood. Additional contributing mechanisms may include retinal sensitivity to light, neurotransmitter dysfunction, and genetic variations affecting circadian rhythms.

STUDIES ON BRIGHT LIGHT THERAPY AND SAD

The great news for those experiencing SAD is that consistent use of bright light therapy is an effective treatment. One study examining SAD patients who underwent BLT found immediate improvement in mood in as little as 20 minutes, and greater improvement with 40 minutes of exposure.

Another BLT study showed remission of SAD symptoms and an “antidepressant effect” over placebo after 3 weeks of regular light therapy treatments. A longer study that tracked SAD patients undergoing BLT for short-term (2-8 weeks) and long-term (fall and winter months for 3-6 years) treatment found that “light therapy yields about 75% clinical remissions” and was as effective as an antidepressant.

Compelling research in a 2023 issue of Translational Psychiatry found that just four weeks of bright light therapy increased brain volume in an area associated with mood regulation and memory. The study involved 24 adults diagnosed with either major depression or bipolar disorder.

In the group that received bright light therapy, there were significant increases in the left hippocampal dentate gyrus as well as marked improvements in depressive symptoms.

BENEFITS OF LIGHT THERAPY FOR MOOD DISORDERS, ADHD, INSOMNIA, AND DEMENTIA

In recent years, bright light therapy has shown benefits for a number of additional mental health conditions—all of which are in some way impacted by disruption to a patient’s circadian rhythm.

Bright Light Therapy for Bipolar Disorder and Depression

Altered sleep patterns and disrupted circadian rhythms play a role in both bipolar disorder and depressive disorder. A 2020 meta-analysis was performed evaluating 12 bright light therapy studies involving 847 patients with bipolar disorder. The results showed that BLT significantly reduced the severity of bipolar depression.

An extensive review in Neuropsychobiology examined studies on bright light therapy for the treatment of mood disorders. It found substantial evidence for BLT efficacy in the treatment of chronic depression, antepartum depression, premenstrual depression, bipolar depression, and disturbances of the sleep-wake cycle. While more studies are recommended, this research is very promising.

Bright Light Therapy for ADHD

New research from the Netherlands has noted delayed circadian rhythms in individuals with ADHD. In fact, this study estimates a whopping 73–78% of children and adults with ADHD have the issue, which means they are night owls and don’t get sleepy or tired enough to fall asleep until 2 or 3 a.m. Hence, getting a good night’s sleep is an integral part of ADHD treatment.

Light therapy was used to treat ADHD in a 2006 pilot study. The study found the shift toward an earlier circadian preference with BLT was the strongest predictor of improvement on both subjective and objective ADHD measures. Similar findings were found in a more recent study in the Journal of Psychiatric Research. These results are promising for further investigation in larger studies.

Bright Light Therapy for Insomnia and Dementia

The Sleep Foundation touts light therapy as helpful to those who suffer from insomnia, especially sleeplessness that is linked to circadian rhythm sleep disorders. A 2016 review study on light therapy and sleep problems surveyed 53 studies with a total of 1,154 participants. It concluded that “light therapy is effective for sleep problems in general, particularly for circadian outcomes and insomnia symptoms.”

One of the main symptoms of dementia after impaired cognition is that of sleep disturbances. The most problematic sleep disturbances are found in Alzheimer’s disease. While more research is needed, a small 2016 study in Psychogeriatrics using bright light therapy showed improvement of sleep disturbances in patients with mild to moderate Alzheimer’s disease.

A BRIGHT FUTURE FOR LIGHT THERAPY

Despite the wealth of research showing its efficacy, this simple, non-drug therapy remains underutilized, according to a recent study. Hopefully with education and increased awareness, many more people struggling with seasonal affective disorder and other mental health issues can be helped by bright light therapy.

UNDERSTANDING MAJOR DEPRESSIVE DISORDER

Major Depressive Disorder (MDD) is a serious mental health condition that affects millions of people worldwide. Characterized by persistent feelings of sadness, hopelessness, and a lack of interest in activities that once brought joy, MDD can significantly impair daily life.

This condition can stem from a complex interplay of genetic, environmental, and psychological factors, often triggered by stressful life events, trauma, or underlying medical conditions.

Common depression symptoms include:

Persistent feelings of sadness, emptiness, or hopelessness
Loss of interest in activities that once brought pleasure
Changes in appetite or sleep patterns
Fatigue or loss of energy
Difficulty concentrating or making decisions
Feelings of worthlessness or guilt
Recurrent thoughts of death or suicidal ideation

Diagnosing clinical depression involves a comprehensive evaluation by a mental health professional, which includes a physical exam, medical history, and psychological assessment.

Treatment typically involves a combination of medication, therapy, and lifestyle changes, tailored to the individual’s needs. Understanding MDD is the first step towards effective depression treatment and improving overall mental health.

TYPES OF ANTIDEPRESSANT MEDICATIONS

There are several types of prescription antidepressants, which are believed to work by altering brain chemistry. Some of the most commonly prescribed antidepressants include:

Selective serotonin reuptake inhibitors (SSRIs) increase serotonin availability in the brain and are one of the most commonly prescribed types of antidepressants
Serotonin-norepinephrine reuptake inhibitors (SNRIs) increase the availability of serotonin as well as norepinephrine in the brain.
Norepinephrine-dopamine reuptake inhibitors (NDRIs) increase the availability of both norepinephrine and dopamine in the brain.
Atypical antidepressants, such as bupropion (Wellbutrin), aren’t as easily categorized as the ones mentioned above.

BETTER WAYS TO BOOST MOODS

Beyond traditional treatments, several alternative therapies have shown promise in managing depression symptoms. These therapies can be particularly beneficial for those seeking holistic approaches to mental health.

1. Attack your BRIGHT MINDS risk factors.

At Amen Clinics, the world’s leader in brain health and mental wellness, the specialists typically assess each patient’s biological risk factors. These are known as the 11 BRIGHT MINDS risk factors that steal your mind and can increase mental illness, including depression and anxiety. BRIGHT MINDS stands for:

B is for Blood flow

R is for Retirement/Aging

I is for Inflammation

G is for Genetics

H is for Head Trauma

T is for Toxins

M is for Mental Health

I is for Immunity and Infections

N is for Neurohormones

D is for Diabesity

S is for Sleep

To learn more about how to prevent, treat, or minimize your risk factors to help soothe depression and other mental health issues, watch this video. You’ll discover how the BRIGHT MINDS risk factors impact depression and other mental health symptoms, and what you can do about them.

2. Check for and correct low thyroid function.

Hypothyroidism is a very common cause of depression. Be aware that most traditional medical professionals only check for “normal” levels of thyroid, but some people may have normal test results but have symptoms. It’s better to test for “optimal” levels.

3. Eliminate the ANTs (automatic negative thoughts) to reduce depression symptoms.

Whenever you have a thought, your brain releases chemicals. Whenever you have an angry, hopeless, helpless, or worthless thought, your brain releases chemicals that make you feel bad. On the flip side, hopeful, helpful, loving, happy thoughts release chemicals that make you feel good.

If you focus on what you hate about your life, you’ll hate it. Focus on what you love about your life, and you will love your life.

To kill the ANTs, learn to question your negative thoughts. Whenever you have a thought that makes you feel sad, ask yourself if it is true. Chances are, it isn’t.

This simple technique is similar to mindfulness-based cognitive therapy (MBCT). Combining mindfulness techniques with cognitive-behavioral therapy, MBCT helps individuals manage negative thoughts and behaviors, promoting a more balanced mental state.

4. Try Eye Movement Desensitization and Reprocessing (EMDR) therapy.

This innovative therapy uses eye movements or other forms of stimulation to process and integrate traumatic memories, reducing symptoms of post-traumatic stress disorder (PTSD) and depression.

5. Exercise for better mental health.

In a head-to-head study against Zoloft, exercise was equally effective in treating depression at 12 weeks. At 10 months, exercise was more effective than antidepressant medication.

To get the antidepressant benefits of exercise, walk like you’re late for 45 minutes 4-5 times a week. In addition, do weight training twice a week as it can increase testosterone, which improves mood, memory, and motivation. Do some kind of coordination exercise, such as table tennis, to work your cerebellum, which activates the rest of your brain.

6. Take saunas.

Getting a good sweat from taking saunas has been shown to help reduce symptoms associated with depression.

7. Eat right to feel right.

Your diet has a major impact on your moods. Increase your consumption of foods that boost moods and decrease your intake of foods that contribute to depressive symptoms.

For example, eat high-quality protein, complex carbohydrates, and lots of colorful vegetables. A 2016 study showed a linear correlation between the number of fruits and veggies in your diet and your level of happiness. The more fruits and veggies (up to eight servings per day), the happier you will be.

On the flip side, eliminate processed foods, fried foods, and high-glycemic foods. To determine if specific foods are contributing to your depression, try an elimination diet.

Eliminate sugar; gluten; dairy; corn; soy; artificial dyes, preservatives, and sweeteners; and other potentially allergenic foods from your diet for three weeks. Then add each one back one at a time (except for sugar, which you should eliminate for good) and take note of any reactions to them, which would indicate that you should permanently eliminate that food.

Some people say they can’t afford to eat well, but how much is your depression costing you? A study from the Harvard School of Public Health found that eating well can cost just an extra $1.50 a day. That’s less than the cost of one session with most psychiatrists.

8. Try Mindfulness-Based Stress Reduction (MBSR).

Combining mindfulness techniques with stress reduction strategies, MBSR helps individuals manage stress and anxiety, contributing to improved mental health.

MBSR may include yoga and meditation. These mind-body practices incorporate physical postures, breathing techniques, and meditation to reduce stress and anxiety, fostering relaxation and mental clarity.

9. Consider acupuncture.

A 2022 systematic review of 22 trials involving 2,391 participants found that acupuncture has clinical benefits and is a safe alternative for managing depression. Rooted in traditional Chinese medicine, acupuncture involves inserting thin needles into specific points on the body to stimulate healing and relaxation, potentially alleviating depression symptoms.

10. Consider emerging alternatives to antidepressant medications.

Transcranial magnetic stimulation (TMS) is a non-invasive treatment that uses magnetic pulses to stimulate nerve cells in the brain, showing effectiveness in treating depression, particularly for those who haven’t responded to other treatments.

11. Check nutrient levels and use nutritional supplements.

You can’t change what you don’t measure. Having abnormal levels of these certain vitamins and nutrients has been linked to symptoms of depression. For example, having low levels of omega-3 fatty acids, folate, vitamin B12, vitamin D, and homocysteine have been associated with depressive symptoms.

Approximately 93% of the population has sub-optimal levels of omega-3 fatty acids. The Omega-3 Index is a blood test that measures your omega-3 level. Try to get it above 8% by using 1,000mg-3,000mg of omega-3 fish oil. EPA has been found effective for depression, so be sure to choose a high-quality fish oil that is rich in EPA to help treat depression.

To boost methylfolate, vitamin B12 and vitamin D levels, take a high-quality supplement.

Work with a nutritionally informed physician, such as a functional medicine physician (also known as an integrative medicine physician), to check and optimize your nutrient levels.

Other natural supplements have A-level or B-level scientific evidence for mood and can be used to treat severe depression. What does that mean? A-level means there is robust research conducted with more than 2 placebo-controlled, double-blind clinical trials. B-level means there are multiple studies where at least 2 are placebo-controlled, double-blind studies. Among these well-studied supplements for mood are:

Saffron: There are more than 20 studies showing saffron is more effective than placebo and equal to the antidepressants Prozac, Zoloft, Effexor, and imipramine for depression.
Curcumin: Studies have found that curcumin—not as turmeric root but as Longvida, which is much more efficiently absorbed—helps with depression.
Zinc: A review of the existing studies suggests potential benefits of zinc supplementation—as citrate or glycinate—either as a stand-alone therapy or as an adjunct to antidepressants for depression.

Exploring these alternative therapies for depression can provide additional tools for managing depression and enhancing overall mental health.

Take Caution with Psychedelics as an Alternative to Antidepressant Medications

In recent years, psychedelics have emerged as alternatives to antidepressants and have gained attention. Although some believe they offer new hope for individuals struggling with treatment-resistant depression, they come with potentially dangerous side effects and may harm the brain in the long-term.

Ketamine: Known for its rapid antidepressant effects, ketamine has shown some benefits for individuals with treatment-resistant depression. However, it may produce serious side effects. Several research studies have concluded that ketamine may be addictive and can lead to cognitive deficits.
Psilocybin: This psychedelic compound has demonstrated antidepressant effects in clinical trials, but adverse side effects include anxiety, paranoia, and psychosis. Tune in to the Change Your Brain Every Day podcast with Dr. Daniel Amen and his wife Tana Amen for a deep dive into the hope, the hype, and the risks of psilocybin.

Before resorting to these antidepressant alternatives, it’s important to understand the pros and cons of psychedelics for depression.

Managing Depression Symptoms

Effectively managing depression symptoms can often involve alternatives to antidepressants, such as therapy, lifestyle changes, and natural remedies, which offer holistic paths to recovery. Here are some strategies to help manage depressive symptoms and improve mental health:

Establishing a Daily Routine: Creating a structured daily routine can provide a sense of stability and control, helping to alleviate feelings of chaos and uncertainty.
Practicing Self-Care: Engaging in self-care activities such as regular exercise, meditation, and spending time in nature can significantly improve mood and reduce stress.
Building a Support Network: Surrounding yourself with supportive friends, family, and mental health professionals can provide emotional support and reduce feelings of isolation.
Engaging in Pleasurable Activities: Participating in activities that bring joy and satisfaction can help counteract depressive symptoms and enhance overall well-being.
Getting Enough Sleep: Prioritizing good sleep hygiene is crucial, as sleep deprivation can exacerbate depression symptoms. Aim for a consistent sleep schedule and create a restful sleep environment.

By incorporating these strategies into daily life, individuals can better manage their depression symptoms and work towards improved mental health and well-being.

We’re Stronger Together

Anxiety, depression, and other mental health conditions 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.

Get Started

Amen Clinics

REFERENCES

Chiappelli, Joshua et al. “Depression, stress and regional cerebral blood flow.” Journal of cerebral blood flow and metabolism : official journal of the International Society of Cerebral Blood Flow and Metabolism vol. 43,5 (2023): 791-800. doi:10.1177/0271678X221148979

Nagappan A, Miller A, Jain S, Oakes AH. Stimulant, Antidepressant, and Opioid Telehealth Prescription Trends Between 2019 and 2022. JAMA Netw Open. 2024;7(9):e2433334. doi:10.1001/jamanetworkopen.2024.33334

Miller, Andrew H, and Charles L Raison. “The role of inflammation in depression: from evolutionary imperative to modern treatment target.” Nature reviews. Immunology vol. 16,1 (2016): 22-34. doi:10.1038/nri.2015.5

Warner, R.M., Frye, K., Morrell, J.S. et al. Fruit and Vegetable Intake Predicts Positive Affect. J Happiness Stud 18, 809–826 (2017). https://doi.org/10.1007/s10902-016-9749-6

Yang X, Chen X, Fu Y, Luo Q, Du L, Qiu H, Qiu T, Zhang L, Meng H. Comparative efficacy and safety of Crocus sativus L. for treating mild to moderate major depressive disorder in adults: a meta-analysis of randomized controlled trials. Neuropsychiatr Dis Treat. 2018 May 21;14:1297-1305. doi: 10.2147/NDT.S157550. PMID: 29849461; PMCID: PMC5967372.

Lopresti AL, Drummond PD. Efficacy of curcumin, and a saffron/curcumin combination for the treatment of major depression: A randomised, double-blind, placebo-controlled study. J Affect Disord. 2017 Jan 1;207:188-196. doi: 10.1016/j.jad.2016.09.047. Epub 2016 Oct 1. PMID: 27723543.

Lai J, Moxey A, Nowak G, Vashum K, Bailey K, McEvoy M. The efficacy of zinc supplementation in depression: systematic review of randomised controlled trials. J Affect Disord. 2012 Jan;136(1-2):e31-e39. doi: 10.1016/j.jad.2011.06.022. Epub 2011 Jul 27. PMID: 21798601.

Chen, Binglei et al. “Efficacy and safety of acupuncture for depression: A systematic review and meta-analysis.” Research in nursing & health vol. 46,1 (2023): 48-67. doi:10.1002/nur.22284

Strong, C E, and Mohamed Kabbaj. “On the safety of repeated ketamine infusions for the treatment of depression: Effects of sex and developmental periods.” Neurobiology of stress vol. 9 166-175. 21 Sep. 2018, doi:10.1016/j.ynstr.2018.09.001

National Center for Complementary and Integrative Health. Psilocybin for Mental Health and Addiction: What You Need To Know. https://www.nccih.nih.gov/health/psilocybin-for-mental-health-and-addiction-what-you-need-to-know

Mental Health and Post-Concussion Syndrome: Katie’s Story

Facebook-f X-twitter Youtube TL;DRKatie Jolly struggled with mental health challenges for most of her life, often feeling ashamed and without clear answers.Her breakthrough came after

How Zach Healed His Brain from Alcohol and Drug Addiction

Facebook-f X-twitter Youtube TL;DR: Zach Skow’s life was once defined by early alcohol and drug addiction, leading to liver failure and a fight for survival. Through

Amen Clinics
January 8, 2025

Financial stress and brain health are linked to a host of negative health outcomes, but there are practical tips to improve financial wellbeing and mental

Financial stress is a feeling many of us are, unfortunately, all too familiar with in today’s ever-changing economy. Whether you’re worrying about how to pay your bills, dealing with unexpected expenses, or managing debt, the weight of financial anxiety can feel overwhelming.

It’s not even just a matter of stress. These kinds of money worries can deeply impact your cognitive function. In fact, financial stress doesn’t just drain your energy—it can actually affect your brain’s ability to solve problems and plan effectively.

Understanding how financial pressure impacts your brain health and decision-making ability is the first step to overcoming money problems and mental health issues. Then you can take practical steps to improve your financial wellbeing and mental health.

Understanding how financial pressure impacts your brain health and decision-making ability is the first step to overcoming money problems and mental health issues.

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WHAT IS THE BRAIN’S EXECUTIVE CENTER?

Your brain’s executive center is essentially its control center, so it’s responsible for organizing, planning, and making decisions. This includes processes like memory, attention, problem-solving, and impulse control.

When your executive functions are compromised, tasks that require focus or long-term planning can become difficult. Think of the last time you had brain fog and anxiety at a time you needed to concentrate. Nothing gets done and everything feels impossible to accomplish.

When your brain is under stress—especially financial stress—your cognitive abilities are impaired, you get stuck on making any decisions, managing resources seems impossible, and mental clarity gets cloudy. It can be torturous when you’re just trying to get through the work day or mentally relax but you still have a million things to do.

Your executive center plays a huge role in how you navigate daily challenges and make thoughtful choices, so taking care of your brain under financial stress is critical.

WHAT IS FINANCIAL STRESS?

In a nutshell, financial stress is the mental, emotional, and psychological strain caused by financial difficulties. This can come from a variety of factors, such as:

Mounting debts
Inability to save
Fluctuating income
Living paycheck to paycheck
Unexpected personal or medical expenses

The constant worry about making ends meet or achieving your financial goals can become all-consuming, which only leads to a heightened state of anxiety. This type of stress triggers your body’s fight-or-flight response, which releases stress hormones like cortisol, ultimately affecting your brain’s ability to function efficiently.

WHAT HAPPENS TO YOUR BRAIN UNDER FINANCIAL STRESS?

When faced with money worries, the brain enters a heightened state of stress, which directly impacts cognitive function. According to research, financial scarcity can narrow your cognitive “bandwidth tax” and leave you with fewer mental resources to devote to everyday tasks.

This affects your ability to weigh the pros and cons of deciding what’s best for your financial situation, also known as “tunneling”. This means that, when your mind is consumed by financial worry, it can be harder to focus on other important things like your job, your relationships, and your physical health.

MONEY STRESS AND MENTAL CLARITY

Stress-related decision-making mistakes happen when you’re worrying about money, bills, and debt. A 2018 study conducted by the American Academy of Neurology found stress hormones, like cortisol, interfere with memory and cognitive function, which can actually make your brain volume shrink. Money worries can exacerbate those conditions since money is a necessary part of survival today.

STRESS AND POOR FINANCIAL SELF-CONTROL

Financial pressure often leads to rash decisions, such as impulse spending or avoidance of critical financial tasks. Anxiety impairs self-control because you’re more likely to try and alleviate stress by choosing short-term relief that results in long-term financial instability.

For example, people experiencing financial anxiety may resort to high-interest loans or credit card debt, ultimately compounding their stress instead of alleviating it. Some of this can be necessary to alleviate the immediate burden, but it’s still important to gain financial literacy to improve the situation sooner rather than later.

FINANCIAL PRESSURE AND YOUR PREFRONTAL CORTEX

Chronic stress alters brain structure, particularly in the prefrontal cortex, which is responsible for decision-making, impulse control, and managing complex tasks. The more stressed you are, the more difficult it becomes to take a step back and evaluate your financial situation rationally.

This can lead to a vicious cycle where stress-induced poor decisions, like overspending or delaying critical payments, further exacerbate financial strain. Over time, these repeated stress responses weaken your prefrontal cortex and make it even harder to break free from those reactive patterns.

FINANCIAL ANXIETY AND COGNITIVE FUNCTION

Financial anxiety can directly interfere with your cognitive function by overwhelming your brain with constant worry. A Pew Research study found that people who experience significant financial anxiety have higher levels of cortisol that are often associated with several adverse health outcomes, such as:

Emotional exhaustion
Reduced immune response
Heart disease
Increased mortality
Higher risk of dementia

Financial stress can also lead to increased activity in the amygdala, the brain region responsible for processing emotions like fear and anxiety. Chronic financial hardship has been associated with reduced amygdala volume, potentially impacting emotional regulation and increasing susceptibility to stress-related disorders.

THE NEUROSCIENCE OF FINANCIAL STRESS

Financial strain has been shown to reduce gray matter in areas of the brain responsible for memory and learning, especially when growing up in poverty. This increases the likelihood of errors and cognitive biases that impact future financial health and health outcomes.

Essentially, the brain’s executive function becomes compromised, affecting everything from day-to-day decisions to long-term financial planning.

HOW STRESS IMPACTS BRAIN FUNCTION

Scientific evidence shows that stress also reduces neuroplasticity—your brain’s ability to adapt and change—but all hope is not lost. For example, chronic financial stress often makes it harder for the brain to form new habits, learn new skills, or adapt to changing financial circumstances. As a result, under financial pressure, you may struggle to develop healthier financial habits or better ways of managing your money.

IMPROVING DECISIONS UNDER FINANCIAL STRESS

Making thoughtful decisions when you’re under financial stress isn’t easy, but it’s not impossible. To help you make better financial decisions, start by breaking down larger financial goals into smaller, more manageable steps. This can reduce the overwhelming feeling that often follows financial pressures—no matter the size.

Additionally, mindfulness practices like meditation or breathing exercises can help calm the mind, enabling clearer thinking and better decision-making before you dive into your budget. Taking breaks and stepping away from whatever is causing you financial worry can also help reduce your stress levels to improve your ability to make sound choices.

FINANCIAL STRESS COPING STRATEGIES

While it’s nearly impossible to eliminate financial stress completely, there are coping strategies that can reduce the severity of its impact on your brain health and mental well-being. Here are some tips that may help:

1. Budgeting and Planning:

Creating a realistic budget and sticking to it can help alleviate financial anxiety by offering clarity and control over your finances.

2. Seeking Professional Help:

If you can swing it, financial advisors and counselors can offer practical advice and guidance to reduce anxiety and improve future decisions.

3. Physical Exercise:

Regular activity can alleviate physical symptoms, reduce stress, improve cognitive blood flow, and maintain mental clarity during financial challenges.

4. Building Emergency Savings:

Focus on ways to start building an emergency fund to reduce the fear of unexpected expenses and alleviate financial burdens.

5. Mindfulness and Stress Management:

Practicing stress management can improve emotional regulation and strengthen resilience, which can keep you calm and help you focus on what you can do right now.

FINANCIAL WELLBEING AND MENTAL HEALTH

The relationship between financial stress and brain health is complex but undeniable. Money worries can diminish mental clarity, impair decision-making, and affect overall brain function.

However, by implementing stress-reduction strategies, seeking professional advice, and focusing on improving financial health and literacy, it is possible to regain control and reduce the cognitive impacts of financial pressure.

Remember, managing your financial health not only improves your bank account but also strengthens your mind, enabling you to make clearer, more thoughtful decisions, both financially and in other aspects of life.

We’re Stronger Together

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Amen Clinics

REFERENCES

Ryu S, Fan L. The Relationship Between Financial Worries and Psychological Distress Among U.S. Adults. J Fam Econ Issues. 2023;44(1):16-33. doi: 10.1007/s10834-022-09820-9. Epub 2022 Feb 1. PMID: 35125855; PMCID: PMC8806009.

Kitces, M. (n.d.). Scarcity: How this rather innocuous-sounding economics concept actually impacts decision-making. www.kitces.com/blog/scarcity-how-this-rather-innocuous-sounding-economics-concept-actually-impacts-decision-making/

University of Texas Health Science Center at San Antonio. (n.d.). Study: Stress can impair memory, reduce brain size in middle age. Retrieved from https://news.uthscsa.edu/study-stress-can-impair-memory-reduce-brain-size-in-middle-age/

ScienceDirect. (2015). Neuroscience of stress: Effects on brain function, structure, and connectivity. Retrieved from https://www.sciencedirect.com/science/article/pii/S0896627315006273

Datta D, Arnsten AFT. Loss of Prefrontal Cortical Higher Cognition with Uncontrollable Stress: Molecular Mechanisms, Changes with Age, and Relevance to Treatment. Brain Sci. 2019 May 17;9(5):113. doi: 10.3390/brainsci9050113. PMID: 31108855; PMCID: PMC6562841.

Pew Research Center. (2021). Many Americans continue to experience mental health difficulties as pandemic enters second year. www.pewresearch.org/short-reads/2021/03/16/many-americans-continue-to-experience-mental-health-difficulties-as-pandemic-enters-second-year/

Butterworth P, Cherbuin N, Sachdev P, Anstey KJ. The association between financial hardship and amygdala and hippocampal volumes: results from the PATH through life project. Soc Cogn Affect Neurosci. 2012 Jun;7(5):548-56. doi: 10.1093/scan/nsr027. Epub 2011 May 6. PMID: 21551226; PMCID: PMC3375885.

Blair C, Raver CC. Poverty, Stress, and Brain Development: New Directions for Prevention and Intervention. Acad Pediatr. 2016 Apr;16(3 Suppl):S30-6. doi: 10.1016/j.acap.2016.01.010. PMID: 27044699; PMCID: PMC5765853.

Psychology Today. (2024, July). Loud budgeting can reduce financial stress and anxiety. www.psychologytoday.com/us/blog/mental-wealth/202407/loud-budgeting-can-reduce-financial-stress-and-anxiety

Fortune. (2024, March). Financial stress can lead to mental health and physical illness. https://fortune.com/well/article/financial-stress-mental-health-physical-illness/

Mental Health and Post-Concussion Syndrome: Katie’s Story

Facebook-f X-twitter Youtube TL;DRKatie Jolly struggled with mental health challenges for most of her life, often feeling ashamed and without clear answers.Her breakthrough came after

How Zach Healed His Brain from Alcohol and Drug Addiction

Facebook-f X-twitter Youtube TL;DR: Zach Skow’s life was once defined by early alcohol and drug addiction, leading to liver failure and a fight for survival. Through

Amen Clinics
January 7, 2025

Whether you're curious about your own mental well-being or looking out for loved ones, a mental health check-in can help you catch early signs of

Taking care of your mental health can often fall to the wayside when you’re busy juggling other seemingly more pertinent things. But, just like a regular physical checkup, a mental health checkup is essential for staying emotionally and mentally fit.

According to 2022 Mental Health America stats, nearly 25% of Americans—roughly 60 million adults—experienced a mental illness in the past year. However, research found only about 50.6% of that number, which is about 30 million people, received a diagnosis and treatment for their mental illness.

Whether you’re curious about your own mental well-being or looking out for loved ones, a mental health check-in can help you catch early signs of mental health symptoms.

In this blog, we’ll go over a few starting points to assess any signs of mental health conditions so you can take action if necessary. If any of these 10 areas raise a concern, please don’t hesitate to consult with a mental healthcare professional for more in-depth mental health screening.

Whether you're curious about your own mental well-being or looking out for loved ones, a mental health check-in can help you catch early signs of mental health symptoms.

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10 QUESTIONS TO ASK FOR A MENTAL HEALTH SELF-CHECK

1. Concentration: “How Well Are You Focusing?”

Difficulty concentrating is often one of the first signs of mental health decline. According to the National Institute of Mental Health, cognitive issues, like trouble focusing or memory lapses, are common symptoms of mental disorders such as depression and anxiety.

When your brain struggles to manage emotional imbalances or hormonal changes, your ability to process information and stay attentive can rapidly decline. If you find yourself repeatedly rereading the same paragraph or zoning out during conversations, it’s time for a mental health check-in.

2. Sleep: “Are You Getting Enough Rest?”

Sleep is one of your most crucial needs to sustain life and plays a significant role in sustaining your physical well-being and mental health. Research shows that people who experience poor sleep and insomnia are 10 times more likely to develop mental health conditions like depression.

Your brain needs sleep to detoxify, process emotions, and restore itself. This is why you feel refreshed when you get quality REM sleep for seven or more hours consistently. This also affects your recovery time for any fitness goals, healing ability for your skin and gut health, and immune response for your ability to fight off illnesses.

If you’re consistently waking up tired or struggling with insomnia, this is a red flag for potential mental illness.

3. Avoidant Behavior: “Are You Purposefully Putting Things on the Back Burner?”

Procrastination and avoidance can feel like familiar habits to lean into, but they may signal underlying mental health disorders if left unchecked. Avoidance coping can quickly turn into chronic avoidance, which can lead to heightened stress and exacerbate mental health symptoms.

Ignoring responsibilities or isolating yourself from others only compounds feelings of anxiety or depression.

The real question becomes: Are you avoiding tasks or interactions because they feel overwhelming or because you need a break?

Pay attention to how your mind and body feel when you’re procrastinating and make a self-care plan to address what is causing you to avoid a task or situation.

4. Self-Awareness: “Are You in Tune with Your Mind and Body?”

Understanding the mind-body connection is vital for maintaining good mental health and building your self-awareness. Being self-aware means recognizing how your thoughts and emotions affect your physical and mental health.

Making habits of mindful practices like meditation have been shown to help improve self-awareness and reduce signs of mental health decline. In fact, a 2023 study found that prioritizing self-awareness as a mental health practice can help you develop the ability to introspect their emotions and establish necessary positive and negative cognitive functions.

Regular self-reflection will help you identify triggers and manage emotional responses more effectively. The focus should be on learning more about who you are within your mind and body to know what you need to feel and live better.

5. Moodiness: “How Stable are Your Emotions?”

Sudden mood swings, such as increased irritability or apathy, often indicates oncoming mental health issues. The World Health Organization (WHO) notes that mood disorders, including bipolar disorder and depression, affect over 280 million people globally.

Some mood changes can become more severe signs of mental health issues like:

Frequent and intense outbursts of anger or frustration disproportionate to the situation.
Prolonged periods of sadness or emotional numbness, making it difficult to feel joy or connection.
Rapid shifts between extreme highs and lows, which could indicate bipolar disorder.
Increased sensitivity to rejection or criticism, leading to feelings of worthlessness or isolation.
Persistent feelings of hopelessness or thoughts of self-harm, which require immediate professional intervention.

If you find yourself snapping at loved ones or feeling indifferent about things you once enjoyed, it’s time for a mental health assessment.

6. Energy Levels: “Do You Feel Constantly Drained?”

A noticeable drop in energy levels, despite adequate sleep and nutrition, could signal mental health symptoms. According to Harvard Health, chronic fatigue often accompanies many mental health conditions like depression, anxiety, bipolar disorder, post-traumatic stress disorder (PTSD), generalized anxiety disorder (GAD), and more.

If you’re struggling to find the energy for daily activities or socializing, it’s important to find a healthcare professional to get your important health numbers checked as well.

7. Feeling Anxious or Depressed: “Are You Ignoring the Signs?”

Anxiety and depression are two of the most common mental health conditions in the U.S., affecting tens of millions each year. These mental disorders can significantly impact your quality of life if left untreated. That’s why it’s essential to recognize the signs as early as possible.

Signs of Anxiety:

Persistent worry or fear
Racing thoughts or restlessness
Physical symptoms like a racing heart or sweating

Signs of Depression:

Feelings of hopelessness or sadness
Loss of interest in activities
Changes in appetite or sleep patterns

8. Social Life: “Are You Engaging or Withdrawing?”

A healthy social life doesn’t mean you need a large group of friends, but it does involve maintaining connections and seeking out new experiences. Research shows that people with strong social ties have a 50% increased likelihood of longevity and better mental health.

That can be for a multitude of personal reasons; however, the overarching reasons have to do with the fact that we are social beings.

The focus of your interactions should be about positive reinforcement, shared experiences, emotional support, and a sense of belonging. Just keep in mind, if you find yourself withdrawing from social interactions, it could be a sign of mental health decline.

9. Personal and Professional Satisfaction: “Are You Fulfilled?”

Finding balance between work and personal life is key to maintaining mental well-being. Research from the American Psychological Association highlights that job satisfaction and self-esteem are closely linked to mental health conditions.

Reflect on whether your current lifestyle supports your goals, values, and self-care routines. Writing in a journal can be helpful to track whether you feel accomplished or are experiencing burnout.

Focus on how you feel now and where you want to be in the future to take more concrete steps in your mental health checkup plan.

10. Physical Manifestations: “Are You Feeling Unexplained Aches?”

Mental health doesn’t just affect your thoughts—it can also manifest physically. Common signs of mental health problems can often include:

Headaches
Muscle tension
Backaches and joint pain
Higher inflammation markers
Gastrointestinal problems (like IBS)
Heart palpitations or a racing heartbeat
Skin issues, like unexplained rashes or acne flare-ups
Appetite changes, such as binge and overeating or loss of appetite

According to the Mayo Clinic, physical symptoms like these often accompany high stress, excessive anxiety, and chronic depression. Pay attention to what your body might be telling you about your mental state to know if you should see a mental health professional for screening.

Why Regular Mental Health Self-Checkups Matter

Just as routine physical exams help prevent illness, regular mental health check-ins can help you maintain emotional balance and prevent mental illness from worsening. Statistics from the National Alliance on Mental Illness (NAMI) reveal that 1 in 5 U.S. adults experience mental health disorders each year, but early intervention can significantly improve health outcomes.

By addressing mental health symptoms early, you can enhance your quality of life and reduce the risk of developing more severe mental health conditions.

We’re Stronger Together

Depression, anxiety, ADHD, and other mental health conditions 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.

Get Started

Amen Clinics

REFERENCES

Mental Health America. (2024). Prevalence of Mental Illness 2024. Mental Health America. https://mhanational.org/issues/2024/mental-health-america-prevalence-data

Substance Abuse and Mental Health Services Administration. (2023). Key substance use and mental health indicators in the United States: Results from the 2022 National Survey on Drug Use and Health (HHS Publication No. PEP23-07-01-006, NSDUH Series H-58). Center for Behavioral Health Statistics and Quality, Substance Abuse and Mental Health Services Administration. www.samhsa.gov/data/report/2022-nsduh-annual-national-report

National Institute of Mental Health (NIMH). (2024). Depression. National Institute of Mental Health. www.nimh.nih.gov/health/publications/depression

Scott AJ, Webb TL, Martyn-St James M, Rowse G, Weich S. Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Med Rev. 2021 Dec;60:101556. doi: 10.1016/j.smrv.2021.101556. Epub 2021 Sep 23. PMID: 34607184; PMCID: PMC8651630.

Scott, E., & Snyder, C. (2024, January 12). Avoidance Coping and Why It Creates Additional Stress. Verywell Mind. www.verywellmind.com/avoidance-coping-and-stress-4137836

Yeo G, Tan C, Ho D, Baumeister RF. How do aspects of selfhood relate to depression and anxiety among youth? A meta-analysis. Psychol Med. 2023 Aug;53(11):4833-4855. doi: 10.1017/S0033291723001083. Epub 2023 May 22. PMID: 37212050; PMCID: PMC10476091.

Mechlińska A, Wiglusz MS, Słupski J, Włodarczyk A, Cubała WJ. Exploring the Relationship between Mood Disorders and Coexisting Health Conditions: The Focus on Nutraceuticals. Brain Sci. 2023 Aug 30;13(9):1262. doi: 10.3390/brainsci13091262. PMID: 37759862; PMCID: PMC10526332.

Horn AJ, Carter CS. Love and longevity: A Social Dependency Hypothesis. Compr Psychoneuroendocrinol. 2021 Sep 30;8:100088. doi: 10.1016/j.cpnec.2021.100088. PMID: 35757670; PMCID: PMC9216627.

National Alliance on Mental Illness (NAMI). (2023, April). Mental Health By the Numbers. www.nami.org/about-mental-illness/mental-health-by-the-numbers/

Mental Health and Post-Concussion Syndrome: Katie’s Story

Facebook-f X-twitter Youtube TL;DRKatie Jolly struggled with mental health challenges for most of her life, often feeling ashamed and without clear answers.Her breakthrough came after

How Zach Healed His Brain from Alcohol and Drug Addiction

Facebook-f X-twitter Youtube TL;DR: Zach Skow’s life was once defined by early alcohol and drug addiction, leading to liver failure and a fight for survival. Through

Amen Clinics
January 6, 2025

One of Amen Clinics’ seven types of anxiety and depression, this type involves a mix of both anxiety symptoms and depression symptoms.

Traditional psychiatry continues to diagnose and treat people with anxiety and depression in a cookie-cutter fashion.

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Did you know that mixed anxiety and depressive disorder, where anxiety and depressive symptoms occur together, is not only common but also challenging to diagnose effectively? These conditions are common in our society, yet they aren’t the same for everyone.

Traditional psychiatry often uses a cookie-cutter approach to diagnosing and treating mixed anxiety and depressive disorder, leading to many treatment failures and unnecessary suffering. For example, physicians may throw medicated-tipped darts in the dark, guessing which antidepressants or anti-anxiety pills—or both—might work.

Traditional psychiatry continues to diagnose and treat people with anxiety and depression in a cookie-cutter fashion. Share on X

However, only one-third of people with depression respond fully to treatment with antidepressants, according to a randomized controlled trial. And anti-anxiety pills, known as benzodiazepines, may be helpful in the short term, but they can lead to long-term problems, including reduced brain activity, addiction, and memory loss.

When they don’t work, it contributes to unnecessary frustration, added expenses, and a sense of personal failure. Many treatment failures in mixed anxiety and depressive disorder stem from conventional psychiatry’s lack of focus on brain imaging, which is crucial to understanding the unique brain patterns associated with this condition.

The brain SPECT imaging work at Amen Clinics, which has the world’s largest database of functional brain scans related to behavior (over 250,000 scans from 155 countries), has identified seven brain patterns associated with anxiety and depression. Each type needs its own treatment protocol.

This blog series will explore each type, including the common symptoms, brain SPECT findings, and effective interventions.

WHAT IS MIXED ANXIETY AND DEPRESSIVE DISORDER?

Mixed anxiety and depressive disorder is a mental health condition characterized by the simultaneous presence of both Pure Anxiety and Pure Depression, significantly affecting daily functioning and quality of life.

Unlike major depressive disorder (MDD) or generalized anxiety disorder (GAD), mixed anxiety/depression involves a blend of mood and anxiety symptoms. This condition, also known as mixed anxiety-depressive disorder (MADD), can involve persistent feelings of sadness, hopelessness, and nervousness, along with panic attacks, changes in appetite, sleep patterns, and energy levels.

Mixed anxiety/depression is a common mental health issue that can affect individuals of any age, gender, or background.

According to the World Health Organization (WHO), this condition is a significant public health concern, affecting millions of people worldwide. The dual nature of mixed anxiety/depression means that individuals may experience a fluctuating dominance of either anxiety or depressive symptoms, making it a complex and often challenging condition to manage.

Based on the patient population at Amen Clinics, anxiety and depression co-occur 75% of the time. It’s also common for these people to self-medicate with toxic substances, such as alcohol or marijuana, that calm the brain.

COMMON SYMPTOMS OF MIXED ANXIETY DEPRESSIVE DISORDER

Individuals with mixed anxiety and depressive disorder experience a blend of anxiety and depression symptoms, which may vary in intensity but are persistently present. One type may predominate at any point in time, but both symptom clusters are present regularly.

Anxiety symptoms include:

Frequent feelings of nervousness or anxiety
Panic attacks
Avoidance of people or places due to a fear of having anxiety or panic attacks
Symptoms of heightened muscle tension (headaches, sore muscles, hand tremors)
Periods of heart-pounding, nausea, or dizziness
A tendency to predict the worst
Multiple persistent fears or phobias (such as dying or doing something crazy)
Conflict avoidance
Excessive fear of being judged or scrutinized by others
Being easily startled or having a tendency to freeze in anxiety-provoking or intense situations
Shyness, timidity, and getting easily embarrassed
Biting fingernails or picking skin

Depression symptoms include:

Persistent sad or “empty” mood
Loss of interest or pleasure in activities that are usually fun, including sex
Restlessness, irritability, or excessive crying
Feelings of guilt, worthlessness, helplessness, hopelessness, pessimism
Sleeping too much or too little, early-morning awakening
Loss of appetite and/or weight loss, or overeating and weight gain
Decreased energy fatigue, feeling “slowed down”
Thoughts of death or suicide, or suicide attempts
Difficulty concentrating, remembering, or making decisions
Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain
Persistent negativity or chronic low self-esteem
Persistent feelings of dissatisfaction or boredom

CAUSES AND RISK FACTORS

The causes of mixed anxiety and depressive disorder are not fully understood but are believed to involve a mix of genetic, environmental, and psychological factors, including traumatic life events, chronic stress, and personality traits.

Several risk factors can increase the likelihood of developing this condition, including:

Family History of Mental Health Disorders: A family history of anxiety disorders, depressive disorders, or other mental health conditions can increase the risk.
Traumatic Life Events: Experiences such as abuse, neglect, or significant loss can trigger mixed anxiety/depression.
Chronic Stress: Prolonged exposure to stressful situations, whether personal or professional, can contribute to the development of this condition.
Substance Abuse: The use of drugs or alcohol can exacerbate symptoms and increase the risk of mixed anxiety/depression.
Medical Conditions: Certain medical issues, such as thyroid disorders or chronic pain, can be linked to mixed anxiety/depression.
Personality Traits: Traits like perfectionism, low self-esteem, or a tendency towards negative thinking can make individuals more susceptible.
Head Injuries: Published research, as well as the brain-imaging work at Amen Clinics indicates that mild traumatic brain injuries significantly increase the risk of developing depression and anxiety.

Significant life changes, such as the loss of a loved one, job changes, or moving to a new home, can also act as triggers for mixed anxiety/depression. Understanding these risk factors can help in identifying and managing the condition more effectively.

TYPE 3: MIXED ANXIETY/DEPRESSION IN THE BRAIN

Brain-imaging studies using SPECT (single photon emission computed tomography) scans at Amen Clinics have shown that individuals with mixed anxiety and depressive disorder often exhibit excessive activity in the basal ganglia and deep limbic system, highlighting the need for tailored treatment approaches.

Anxiety disorders, characterized by excessive fear and hyperawareness of potential threats, often coexist with depression, complicating diagnosis and treatment. On SPECT scans, this type shows excessive activity in two areas of the brain—the basal ganglia and the deep limbic system.

Basal ganglia: This set of large structures toward the center of the brain surrounds the limbic system. They are involved with integrating feelings, thoughts, and movement, along with helping to shift and smooth motor behavior.
Research suggests the basal ganglia are involved in forming habits. At Amen Clinics, we’ve noticed they are also involved with setting the body’s anxiety level.
In addition, the basal ganglia help to modulate motivation and are involved with feelings of pleasure and ecstasy (which is why drugs like cocaine and methamphetamines work in this part of the brain).
Deep limbic system: Considered the brain’s emotional center, this system is one of the most interesting and critical parts of being human. It is power-packed with functions, all of which are crucial for human behavior and survival.
The limbic system typically includes the thalamus (involved in relaying information), amygdala (fear center), hippocampus (memory center), hypothalamus (emotional center), and olfactory cortex (sense of smell).

DIAGNOSIS AND DIFFERENTIAL DIAGNOSIS

Historically, depressive and anxiety disorders were understood and classified within the psychiatric community as manifestations of a single affective spectrum disorder. However, they were later defined as separate entities in the DSM-III (Diagnostic and Statistical Manual of Mental Disorders), which significantly influenced treatment and diagnostic guidelines.

The complexity and evolving definitions of anxiety and depressive disorders in clinical settings highlight the significant burden these conditions impose on patients and the healthcare system, necessitating comprehensive diagnostic criteria.

A comprehensive evaluation by a mental health professional is essential for an accurate diagnosis. It’s important to choose a mental health care provider who understands that mental health is really brain health. A complete diagnostic process should involve:

Clinical Interview: A detailed interview to assess the individual’s symptoms, medical history, and mental health history.
Neuropsychological Assessments: Tools such as questionnaires or rating scales to evaluate the severity of anxiety and depression symptoms.
Lab Work (if needed): When necessary, blood work can help rule out any underlying medical conditions that might be contributing to the symptoms.
Functional Brain Imaging: Scanning the brain with SPECT offers valuable biological data that helps mental health professionals more accurately diagnose and treat co-existing anxiety and depression.

Differential diagnosis is crucial to distinguish mixed anxiety/depression from other mental health conditions with similar symptoms, such as:

Major Depressive Disorder (MDD)
Generalized Anxiety Disorder
Bipolar Disorder
Post-Traumatic Stress Disorder (PTSD)
Substance Use Disorder

A mental health professional will work closely with the individual to develop a personalized treatment plan that addresses their specific symptoms and needs. Treatment for mixed anxiety/depression often includes a combination of interventions to achieve the best outcomes.

MIXED ANXIETY AND DEPRESSION TREATMENT OPTIONS

Mixed anxiety and depressive disorder involve a blend of symptoms that require a comprehensive treatment plan. This type is best treated with a brain-body approach that can include personalized nutraceuticals, lifestyle changes, helpful forms of psychotherapy, and targeted medications (when necessary).

Cognitive behavioral therapy (CBT) has proven to be a particularly effective treatment for mixed anxiety and depressive disorder, addressing negative thought patterns that exacerbate both anxiety and depressive symptoms.

In terms of medication, a growing body of research, including a fascinating study in Psychiatry Research, shows that SPECT neuroimaging can predict who will respond to certain antidepressants, such as SSRIs (selective serotonin reuptake inhibitors). Knowing which patients are more likely to respond well to certain medications and which aren’t improves outcomes.

In terms of natural solutions, try a combination of therapies for anxiety and depression, such as regular exercise, a healthy diet, meditation, and journaling. For treatment to be effective, any toxic substances, such as mood-altering drugs or alcohol, must be stopped.

With a comprehensive, targeted approach tailored to your brain and individual needs, you are much more likely to overcome the root causes of mixed anxiety/depression rather than just masking the symptoms.

DIAGNOSIS AND DIFFERENTIAL DIAGNOSIS

Clinical Interview: A detailed interview to assess the individual’s symptoms, medical history, and mental health history.
Neuropsychological Assessments: Tools such as questionnaires or rating scales to evaluate the severity of anxiety and depression symptoms.
Lab Work (if needed): When necessary, blood work can help rule out any underlying medical conditions that might be contributing to the symptoms.
Functional Brain Imaging: Scanning the brain with SPECT offers valuable biological data that helps mental health professionals more accurately diagnose and treat co-existing anxiety and depression.

Differential diagnosis is crucial to distinguish mixed anxiety/depression from other mental health conditions with similar symptoms, such as:

Major Depressive Disorder (MDD)
Generalized Anxiety Disorder
Bipolar Disorder
Post-Traumatic Stress Disorder (PTSD)
Substance Use Disorder

MIXED ANXIETY AND DEPRESSION TREATMENT OPTIONS

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REFERENCES

REFERENCES

Wiles N, et al. Clinical effectiveness and cost-effectiveness of cognitive behavioural therapy as an adjunct to pharmacotherapy for treatment-resistant depression in primary care: the CoBalT randomised controlled trial. Health Technol Assess. 2014 May;18(31):1-167, vii-viii. doi: 10.3310/hta18310. PMID: 24824481; PMCID: PMC4781198.

Yin, H., Knowlton, B. The role of the basal ganglia in habit formation. Nat Rev Neurosci 7, 464–476 (2006). https://doi.org/10.1038/nrn1919

Al-Kader, Dania A et al. “Depression and Anxiety in Patients With a History of Traumatic Brain Injury: A Case-Control Study.” Cureus vol. 14,8 e27971. 13 Aug. 2022, doi:10.7759/cureus.27971

Brockmann, Holger et al. “The value of HMPAO SPECT in predicting treatment response to citalopram in patients with major depression.” Psychiatry research vol. 173,2 (2009): 107-12. doi:10.1016/j.pscychresns.2008.10.006

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Amen Clinics
December 31, 2024

Dr. Amen’s top 10 brain-based strategies will help you optimize your mental health for the new year and beyond.

While many people usher in the new year with resolutions to achieve better physical health, it’s also important to commit to boosting mental wellness. After all, without maintaining brain health and adopting smart mental health self-care strategies, you can’t reach your fullest potential.

Whether you’re setting mental health goals for 2025 or simply looking for daily mental health habits that can transform your overall wellness year-round, look no further. Dr. Amen’s top 10 brain-based strategies will help you optimize your mental health for the new year and beyond.

Dr. Amen’s top 10 brain-based strategies will help you optimize your mental health for the new year and beyond.

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DR. AMEN’S TOP 10 BRAIN HEALTH TIPS

1. Love your brain.

Just like your heart and liver, your brain is an organ—and it creates your mind. You can put your brain at risk through various lifestyle choices, like poor diet and lack of exercise or sleep. Or you can dedicate your efforts to tactics that promote better brain health.

When your brain suffers, your whole life can suffer: relationships, decision making, mental health, and more. On the other hand, when you work to optimize the physical functioning of your brain, you’ll enjoy a better mind—one that fosters more well-being, peace, and happiness in your everyday life.

2. If you’re struggling, ask for help.

In decades past, mental health issues were shrouded in stigma, shame, and misconceptions. Even today, individuals may hesitate to seek help for their mental health issues because they don’t want to be viewed as “defective” or “weak.”

However, stats show that if you have mental health symptoms—such as depression, anxiety disorders, memory loss, brain fog, or problems with focus—you’re no longer in a small minority. A wide-scale survey of individuals in 29 countries published in 2023 found that by age 75 about half the population will develop 1 or more of the 13 mental disorders considered.

Remember that asking for help is a sign of strength, and spreading awareness will contribute to ending the shame around mental health conditions.

3. When things go wrong, be curious, not furious.

Do you tend to beat yourself up for failures or bad days? If so, rethink your perspective. Slip-ups, setbacks, and mistakes can offer great lessons if you choose to learn from them rather than use them as evidence of your inadequacy.

In fact, setbacks are part of your progress, not in opposition to them. When you’re enacting any new habit, you’ll need time to adjust. Then, through practice, healthier habits will become automatic. And, when you backslide into old ways, don’t get frustrated—get curious. Ask yourself, “How can I learn from this experience?”

4. Find the root cause of your mental health problems.

Even though we give simple labels to mental health issues like generalized anxiety disorder and major depressive disorder, we should never treat them as simple or straightforward.

Depression, for example, is a symptom with multiple possible causes, including biological reasons, lifestyle choices, and circumstances such as grief or stress. Amen Clinics has outlined seven types of depression and anxiety, seven types of ADD (attention deficit disorder), also called attention deficit hyperactivity disorder (ADHD), and six types of addiction.

Therefore, diagnosis and treatment should never be one-size-fits-all. Amen Clinics uses state-of-the-art brain scan technology called SPECT to enable the most effective targeted treatment.

5. To feel better, look for the positive.

Did you know that you can choose your own mood and attitude, simply by training your mind? You may have already noticed this phenomenon working in your life: When you focus on positive thoughts, you tend to breed more positive thoughts. When you focus on everything that is going (or could go) wrong, you’re more likely to notice the negative.

Your thoughts actually change your brain chemistry. Negative thoughts boost cortisol, the stress hormone, making you feel anxious and depressed. Positive thoughts generate feel-good chemicals, like dopamine and serotonin. To create your own “positivity bias,” make a daily gratitude list or journal about three positive things that happened in your day.

6. Discipline your mind.

Related to #5 above, negative thinking is a habit like any other—and one you can break by exercising more discipline. First, become familiar with your automatic negative thoughts (ANTs). When you start to examine them and ask yourself if they’re true, you’ll find that they often aren’t based in reality. They also tend to build upon each other, creating further negative thoughts.

You don’t want to engage only in positive thinking, either. Aim instead for accurate thoughts. When your thoughts are realistic rather than falsely positive or doom-and-gloom, you’ll enjoy better mental health and more happiness, while engaging in fewer bad habits.

7. Don’t argue with reality.

This phrase, adopted from Byron Katie, refers to the frustration that’s bound to result when you can’t roll with life’s punches. Those who are trapped in rigid thinking patterns, as opposed to embracing cognitive flexibility, create unnecessary suffering for themselves and others.

Instead of fighting reality, focus on what you can control. Notice and redirect negative thinking loops and seek to boost serotonin for better moods. When you go with the flow and adapt to uncertainty, you will create more peace and stability, even amid life’s inevitable stormy periods.

8. Try natural treatments whenever possible.

Doctors all too frequently consider prescription medications as the first or only line of defense for mental health issues. Sometimes, these can be helpful components of a treatment plan. But we should never overlook the many natural solutions available to counteract mental health symptoms like depression and anxiety.

Options like supplements, dietary changes, and exercise can make significant impacts on mental health. They can also be affordable (or free), without the side effects that medications may bring. Just make sure that any supplements you take contain clinically studied ingredients that are verified by an independent third party for optimal quality and efficacy.

9. Feed your brain with healthy foods.

Diet can aggravate common mental health conditions—including autism, memory problems, ADD/ADHD, and clinical depression—or it can assist in healing the brain and body.

Elimination diets help you find out if certain foods are contributing to physical, mental, cognitive, or behavioral issues. If you’re noticing symptoms associated with mental health disorders, examine and/or adjust your diet. As a bonus, every member of the family, including children and pets, will benefit from eating more brain-healthy foods.

For 2025, you can’t afford not to prioritize fueling your body with a high-quality diet. It will save you untold amounts of money and difficulties in the long term, helping decrease the risk of chronic diseases for years to come.

10. Know that the price of treatment is less than the cost of lifelong mental health problems.

People often assume that seeking mental health treatment is too expensive or time-consuming. They may believe they’re performing at their best even while struggling with common mental health symptoms.

However, untreated psychiatric issues can take a serious toll. Strained relationships, substance abuse, lost jobs, and underperformance at work or school are just some potential outcomes. Just like maintaining a well-balanced diet, getting mental health help may require money and effort in the short term, but you’ll enjoy major savings over time.

DAILY MENTAL HEALTH HABITS ADD UP

These 10 mental health tips for 2025 may seem like small efforts, but they’re designed to create maximum impacts in your life and health. Even subtle tweaks, with consistent and diligent practice, can make a big difference.

Try a few of them—or all of them—to enjoy major strides in your mental health and prepare to mark significant progress by this time next year.

Reviewed by Amen Clinics Inc. Clinicians

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REFERENCES

McGrath JJ, et al. Age of onset and cumulative risk of mental disorders: a cross-national analysis of population surveys from 29 countries, The Lancet Psychiatry, Volume 10, Issue 9, 2023, Pages 668-681, ISSN 2215-0366, https://doi.org/10.1016/S2215-0366(23)00193-1. (https://www.sciencedirect.com/science/article/pii/S2215036623001931)

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Facebook-f X-twitter Youtube TL;DRKatie Jolly struggled with mental health challenges for most of her life, often feeling ashamed and without clear answers.Her breakthrough came after

How Zach Healed His Brain from Alcohol and Drug Addiction

Facebook-f X-twitter Youtube TL;DR: Zach Skow’s life was once defined by early alcohol and drug addiction, leading to liver failure and a fight for survival. Through

Amen Clinics
December 25, 2024

Travel anxiety can prevent a person from enjoying new places, experiencing different cultures, or visiting loved ones.

Every year, millions of American hit the roads and the skies to travel to see loved ones, enjoy destination vacations, or both. For many people, anticipating travel is a mood booster and something to look forward to. However, for many others, travel is fraught with anxiety-inducing uncertainties.

Indeed, the realities of today’s travel—especially air travel—can cause a lot of anxiety about traveling for even those who normally enjoy taking a trip. Flight delays, the possibility of getting sick, unpredictable weather, and unanticipated expenses are just a few conditions that can increase stress levels.

Of course, for the estimated 19.1 percent of Americans who have some type of anxiety disorder, anxious feelings can intensify around travel as well.

If you or someone you love struggles with anxiety about traveling, here are common travel anxiety symptoms to look for, as well as expert tips on how to overcome your travel-related fears.

WHAT IS TRAVEL ANXIETY?

Travel anxiety is quite simply experiencing fear or anxiousness about any aspect of traveling. For example, you might feel fear or worry about traveling to an unfamiliar or faraway place. You may also experience anxiety while contemplating, booking, preparing for, or during your travels.

Having some stressful and/or anxious feelings about traveling is normal—even necessary to help you to rally and get yourself to your destination. However, disruptive travel anxiety is not normal.

While not a diagnostic term, having a travel anxiety disorder (severe travel anxiety) can deter an individual from ever taking trips at all. For this type of individual, travel and anxiety are inextricably linked.

This can lead to a diminished quality of life. Travel anxiety can prevent a person from enjoying new places, experiencing different cultures, or visiting loved ones.

It’s not exactly clear how many U.S. adults suffer from travel anxiety, but it is believed to be very common. Research from 2023 shows that 2.5% to 40% suffer from a fear of flying (aviophobia) in North America and regions of Europe, depending on how aviophobia is defined.

SIGNS AND SYMPTOMS OF TRAVEL ANXIETY

For individuals who suffer from travel anxiety, simply the idea of going to a new place may bring on feelings of fear and extreme nervousness. Any of the following signs or symptoms of travel anxiety may occur:

Problems with sleep leading up to the travel date
Stomach upset, muscle tension, headaches
Having overwhelming feelings of worry and concern about traveling
Feeling generally irritable and short-fused
Feeling restless or on edge while in airports, train stations, or cruise terminals
Loss of appetite or increase of appetite
Having panic attacks (symptoms include sweating, racing heart, trouble breathing, feeling out of control) or increased worry about having panic attacks
Being easily distracted, unable to focus on the task at hand
Unable to carry on with everyday activities due to excessive worry
Overpreparing for travel, packing weeks in advance
Excessive worry about leaving loved ones or pets behind

WHAT CAUSES TRAVEL ANXIETY?

There’s no single cause of travel anxiety, but typically there are several factors that lead to its development. Here are the most common causes:

1. Anxiety Disorders

Individuals with anxiety disorders are the most likely candidates to experience increased anxiety about travel, and even phobias about common scenarios that happen while traveling.

2. Specific Phobias

Research suggests that the neurobiological cause of specific phobias occurs when fear processing in the amygdala is impaired, which leads to an exaggerated response to threat stimuli. A perceived threat usually triggers travel anxiety.

The most common type of phobia that causes travel anxiety is, as mentioned above, aviophobia or a fear of flying. Individuals with aviophobia may experience overwhelming anxiety about air turbulence, the very idea of flying thousands of feet off the ground, taking off and landing, or the possibility of crashing, to name a few.

An individual may feel overwhelmingly fearful about all these aspects of flying even knowing that air travel is one of the safest forms of travel.

Other specific phobias that can get triggered by travel are agoraphobia (fear of leaving environments that are known and safe) and claustrophobia (fear of confined spaces).

3. Social Anxiety and Panic Disorders

Social anxiety disorder and panic disorder can be at the root of travel anxiety as well. Individuals with these disorders may fear being around or engaging with other people or having a panic attack while flying. These may stem from:

Having bad travel experiences in the past
Seeing media reports of crashes or operational problems in planes, trains, or cruise ships, etc.
Genetics—a family history of anxiety or other mental health conditions
Having another mental health condition
Being reserved or shy as a child
Having high intake of caffeine or other substances
Physical health conditions such as thyroid disorders, obesity, or heart health problems
Taking certain medications
Fear of leaving loved ones or pets at home
All of the uncertainties of traveling to a new destination, such as fears about being in a different culture or where a different language is spoken, finding food you can eat, finding your accommodations, losing luggage, finding necessities at your destination, being mugged, getting a good exchange rate, etc.

7 TIPS FOR OVERCOMING TRAVEL ANXIETY

1. Meditate

Research has found that mindfulness-based interventions or meditation exercises aimed at calming worry and rumination may be especially effective protectors against anxiety. Download some anxiety-calming guided meditations from apps to listen to before or during your travel.

2. Practice deep breathing

A 2023 study showed that deep breathing or diaphragmatic breathing diagnostically improves symptoms of anxiety and fewer panic attacks. Taking a few minutes for deep breathing at any point during your travels may almost instantly calm your nervous system and reduce anxiety levels.

3. Exercise

Animal studies strongly suggest that regular exercise can do wonders for calming anxiety. Also, yoga and tai chi have been shown to reduce anxiety levels too, according to research. Simply taking a walk can make a difference!

4. Eat anti-anxiety foods

A 2021 scoping review of more than 400 studies found that a dietary pattern with a higher intake of fermented foods, vegetables, fruit, whole grains, fish, legumes, and unprocessed meats was associated with decreased anxiety.

Additionally, increased consumption of culinary herbs and herbal teas; flavonoid-rich foods like dark chocolate and cocoa; phytoestrogenic foods such as soy and nut and seed extracts; and healthy fats such as omega-3s were all associated with lowered anxiety levels.

Do your best to keep anxiety-stoking foods such as alcohol, coffee, refined carbohydrates, saturated fats, artificial sweeteners, and sugar to a minimum and find healthier alternatives.

5. Supplement with nutraceuticals

GABA, l-theanine, magnesium, and vitamin B6 supplements are all known for their calming properties. GABA can be particularly helpful in countering overactivity in your brain’s amygdala, research shows, helping to reduce anxiety. These are great go-to supplements to take when you plan to travel.

6. Kill your automatic negative thoughts (ANTs)

Use Dr. Amen’s Kill the ANTs exercise, inspired by author Byron Katie, to counter your negative thoughts. When you have a worrisome or anxious thought, ask yourself several questions.

First, ask “Is it true?” Second, “Am I absolutely certain that it’s true?” Third “What would it feel like to think another thought?” Then meditate or focus on an opposite thought to the one that is torturing you.

For example, if the ANT is “The plane is going to hit turbulence and possibly fall out of the sky,” counter it with “Flying is one of the safest forms of travel. I’m safer flying in the sky than I am driving down on the ground.”

7. Be prepared

There’s wisdom to the Boys and Girls Scouts’ motto “Be prepared.” There’s even some scientific evidence showing it to be true. Studies show that both informational preparation and psychological preparedness can reduce anxiety before a stressful exam or medical procedure.

Prepare yourself for your upcoming travel by taking actions to help alleviate your anxieties. Here are several examples of actions you can take:

Consider travel insurance. A comprehensive policy will typically cover expenses related to delays, lost luggage, lost or stolen electronics, cancellations due to illness or death, and specified emergency medical costs—as well as provide 24/7 travel assistance.
Take photos of important information such as your passport, driver’s license, accommodation reservations/instructions, etc. Send them to a trusted family member or friend at home so that you can access them if they get lost or stolen.
Do travel “reconnaissance” on your destination. Get information about the weather, culture, customs, convenience stores, hospital locations, political climate, safety, areas of interest, etc.
Bring comforting “distractions” to occupy your attention while traveling. This could be novels, music, online games, movies, etc.
Pack healthy snacks ahead of time so that you have nourishment if your flight has limited food options or restaurants/markets are closed when you arrive at your destination. Include some herbal tea bags so that you have a non-caffeinated hot beverage option.
If you are afraid of getting sick, bring an N95 mask to wear if you will be traveling with large groups of people in confined spaces. Pack immune-boosting supplements such as vitamins D, C, selenium, and zinc. Visit the website Sitata, which features topics such as diseases to be aware of, recommended vaccinations, and emergency numbers.

WHEN TO SEEK PROFESSIONAL HELP

If your anxiety is more than mild and interferes with your ability or desire to travel, reach out to a qualified mental health professional.

Cognitive behavioral therapy, exposure therapy, and virtual reality-based gradual exposure methods have all been shown to be effective in reducing travel anxiety. Learning about your triggers related to travel and how to deal with them can be an important aspect in helping you to overcome travel anxiety.

Getting professional help for other underlying anxiety disorders is critical too. When necessary, some forms of medications may also be helpful.

Reviewed by Amen Clinics Inc. Clinicians

We’re Stronger Together

Travel anxiety, panic attacks, phobias, and other mental health conditions 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 877-230-8695 or visit our contact page here.

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REFERENCES

Abuso ABV, Hashmi M, Hashmi H, Khoo A, Parsaik A. Overcoming Fear of Flying: A Combined Approach of Psychopharmacology and Gradual Exposure Therapy. Cureus. 2023 May 31;15(5):e39773. doi:10.7759/cureus.39773

Parmentier FBR, García-Toro M, García-Campayo J, Yañez AM, Andrés P, Gili M. Mindfulness and Symptoms of Depression and Anxiety in the General Population: The Mediating Roles of Worry, Rumination, Reappraisal and Suppression. Front Psychol. 2019 Mar 8;10:506. DOI: 10.3389/fpsyg.2019.00506

Banushi B, Brendle M, Ragnhildstveit A, Murphy T, Moore C, Egberts J, Robison R. Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review. Brain Sci. 2023 Feb 2;13(2):256. DOI: 10.3390/brainsci13020256

Anderson E, Shivakumar G. Effects of exercise and physical activity on anxiety. Front Psychiatry. 2013 Apr 23;4:27. doi: 10.3389/fpsyt.2013.00027

Field T, Diego M, Hernandez-Reif M. Tai chi/yoga effects on anxiety, heartrate, EEG and math computations. Complement Ther Clin Pract. 2010 Nov;16(4):235-8. doi: 10.1016/j.ctcp.2010.05.014

Aucoin M, LaChance L, Naidoo U, Remy D, Shekdar T, Sayar N, Cardozo V, Rawana T, Chan I, Cooley K. Diet and Anxiety: A Scoping Review. Nutrients. 2021 Dec 10;13(12):4418. DOI: 10.3390/nu13124418

Quirk, G, Gehlert, D. Inhibition of the Amygdala: Key to Pathological States? Annals of the New York Academy of Sciences. 2006, Jan 24. https://doi.org/10.1111/j.1749-6632.2003.tb07087.x

The Work of Byron Katie, Four Liberating Questions, https://thework.com/2017/10/four-liberating-questions/, Accessed November 15, 2024

Yusefzadeh H, Amirzadeh Iranagh J, Nabilou B. The effect of study preparation on test anxiety and performance: a quasi-experimental study. Adv Med Educ Pract. 2019 May 3;10:245-251. doi: 10.2147/AMEP.S192053

National Clinical Guideline Centre (UK). Sedation in Children and Young People: Sedation for Diagnostic and Therapeutic Procedures in Children and Young People [Internet]. London: Royal College of Physicians (UK); 2010 Dec. https://www.ncbi.nlm.nih.gov/books/NBK82237/

Mental Health and Post-Concussion Syndrome: Katie’s Story

Facebook-f X-twitter Youtube TL;DRKatie Jolly struggled with mental health challenges for most of her life, often feeling ashamed and without clear answers.Her breakthrough came after

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Facebook-f X-twitter Youtube TL;DR: Zach Skow’s life was once defined by early alcohol and drug addiction, leading to liver failure and a fight for survival. Through

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The Risk Perception Gap: Why We Fear the Unlikely

WHAT IS THE RISK PERCEPTION GAP?

COGNITIVE BIASES THAT DISTORT RISK PERCEPTION

Availability Heuristic

Neutral Bias

Probability Neglect

Anchoring Bias

THE ROLE OF THE BRAIN

· The Amygdala

· The Prefrontal Cortex

MEDIA AMPLIFICATION OF UNLIKELY RISKS

REAL RISKS WE OFTEN IGNORE

HOW TO TRAIN YOUR BRAIN FOR RATIONAL RISK ASSESSMENT

1. Embrace Cognitive Behavioral Techniques

2. Practice Mindful and Grounding Exercises

3. Improve Your Statistical Literacy

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DIFFERENT BRAIN PATTERNS IN ANXIETY

WHY BRAIN IMAGING MATTERS FOR ANXIETY TREATMENT

10 WAYS BRAIN IMAGING CAN HELP WITH ANXIETY

CONNECTING BRAIN IMAGING TO HEALING

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How Bright Light Therapy Improves Moods, Focus, and Sleep

WHAT IS BRIGHT LIGHT THERAPY?

SEASONAL AFFECTIVE DISORDER

WHAT CAUSES SEASONAL AFFECTIVE DISORDER?

STUDIES ON BRIGHT LIGHT THERAPY AND SAD

BENEFITS OF LIGHT THERAPY FOR MOOD DISORDERS, ADHD, INSOMNIA, AND DEMENTIA

Bright Light Therapy for Bipolar Disorder and Depression

Bright Light Therapy for ADHD

Bright Light Therapy for Insomnia and Dementia

A BRIGHT FUTURE FOR LIGHT THERAPY

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11 Alternatives to Antidepressant Medications

UNDERSTANDING MAJOR DEPRESSIVE DISORDER

TYPES OF ANTIDEPRESSANT MEDICATIONS

BETTER WAYS TO BOOST MOODS

1. Attack your BRIGHT MINDS risk factors.

B is for Blood flow

R is for Retirement/Aging

I is for Inflammation

G is for Genetics

H is for Head Trauma

T is for Toxins

M is for Mental Health

I is for Immunity and Infections

N is for Neurohormones

D is for Diabesity

S is for Sleep

2. Check for and correct low thyroid function.

3. Eliminate the ANTs (automatic negative thoughts) to reduce depression symptoms.

4. Try Eye Movement Desensitization and Reprocessing (EMDR) therapy.

5. Exercise for better mental health.

6. Take saunas.

7. Eat right to feel right.

8. Try Mindfulness-Based Stress Reduction (MBSR).

9. Consider acupuncture.

10. Consider emerging alternatives to antidepressant medications.

11. Check nutrient levels and use nutritional supplements.

Take Caution with Psychedelics as an Alternative to Antidepressant Medications

Managing Depression Symptoms

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