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Anxiety can feel overwhelming. Depression can be crushing. Even worse, it is possible to have both anxiety and depression at the same time, creating a double dose of psychological pain. In fact, it’s not unusual to suffer from both of these conditions. The Anxiety & Depression Association of America reports that nearly one-half of those diagnosed with depression are also diagnosed with an anxiety disorder, making these commonly co-occurring concerns. Read on to discover the telltale signs and symptoms of each condition to see if you may have this challenging combination, what functional brain imaging shows about this duo and healthy ways to help you manage it. Anxiety can feel overwhelming. Depression can be crushing. Even worse, it is possible to have both anxiety and depression at the same time, creating a double dose of psychological pain.
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ANXIETY AND DEPRESSION SYMPTOMS

People who have both anxiety and depression experience a combination of the following signs and symptoms associated with each disorder. Anxiety symptoms include: Meanwhile, depressive symptoms include the following: Although symptoms of either condition may rise to the forefront at different times, both groups of symptoms are present on a regular basis in people who have both anxiety and depression.

ANXIETY AND DEPRESSION IN THE BRAIN

Functional brain imaging can be helpful in understanding if a person has both anxiety and depression. The brain SPECT  imaging work at Amen Clinics has helped identify 7 types of anxiety and depression. Each type is associated with specific blood flow patterns in the brain. The brain SPECT scans of people with Type 1: Pure Anxiety show high activity in the basal ganglia—structures that integrate feelings, thoughts, and movement, and play a role in motivation. The basal ganglia also help to set the body’s idle and anxiety level. High activity in this brain region is associated with anxiety. The SPECT scans of people with Type 2: Pure Depression show increased activity in the deep limbic system, which is the brain’s emotional center. When people have symptoms of both conditions and there is excessive activity in both the basal ganglia and the deep limbic system, it is associated with Type 3: Mixed Anxiety and Depression.

MANAGING MIXED ANXIETY AND DEPRESSION

Especially when Mixed Anxiety and Depression are left untreated, it’s not unusual for people with these co-occurring disorders to take treatment into their own hands through harmful choices—for example, self-medicating with toxic substances that calm the brain, such as alcohol or marijuana. Fortunately, there are healthier ways to cope. First, when feeling anxious or depressed, identify and challenge the automatic negative thoughts (ANTs) that are worsening these problems. Ask yourself if the thought is 100% true. There’s a good chance it won’t stand up to scrutiny. Then, throughout the day, incorporate wellness-enhancing habits to help keep the symptoms of anxiety and depression at bay. Try spending 10 to 20 minutes each day in meditation—this simple step can improve your mood by calming stress and anxiety, which often lead to symptoms of depression. (New to meditation? Try these 3 calming practices.) In addition, getting regular exercise is a great way to discharge anxious energy and clear the mind. Physical activity can also boost brain health and provide a release of endorphin hormones, which help lift your mood.

DIAGNOSING AND TREATING MIXED ANXIETY AND DEPRESSION

Because Mixed Anxiety and Depression are complex conditions, and because each of the 7 types of anxiety and depression can create many overlapping symptoms, it can be very difficult to get an accurate diagnosis without looking at the brain. Furthermore, with so much variation in brain function, there isn’t a one-size-fits-all treatment that will work for everyone—and what is helpful for one type may worsen symptoms for another type. Customized treatment ensures that each person reaps the best possible results. Without treatment, Mixed Anxiety and Depression can significantly disrupt the personal, professional, social, and occupational aspects of a person’s life. In fact, untreated anxiety and depression are associated with higher incidences of: The good news is, with the right diagnosis and a personalized treatment plan, people suffering from Mixed Anxiety and Depression can overcome their symptoms and have healthier, happier, and more fulfilling lives. Anxiety, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Feeling more depressed and anxious these days? Join the club. The numbers of people feeling blue and nervous are skyrocketing. In fact, research shows that from August 2020 to February 2021, the percentage of American adults reporting symptoms of major depressive disorder or an anxiety disorder jumped from 36.4% to 41.5%. For most people, it’s a double whammy as anxiety and depression occur together 75% of the time, according to brain SPECT imaging findings at Amen Clinics.   Anxiety and depression occur together 75% of the time, according to brain SPECT imaging findings at Amen Clinics.
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To overcome low moods and anxiousness, many people turn to antidepressants or anti-anxiety pills, or both. But prescription medications aren’t the only way to decrease depression and anxiety. Here are 10 science-backed natural solutions that can boost moods and calm anxiety.

10 NATURAL WAYS TO HELP ANXIETY AND DEPRESSION

1. Eat more veggies and fruits.

Mom was right when she told you to eat your veggies. A 2020 systematic review concluded that higher consumption of fruits and vegetables is associated with greater overall mental health, including improvements in both depression and anxiety.

2. Eliminate processed and artificial foods.

You have to eat right to feel right. This means ditching unhealthy, fake foods that drive depression and anxiety. A 2019 French study found that as consumption of ultra-processed foods go up, so does depression. Research in Nutritional Neuroscience suggests there is a link between the artificial sweetener aspartame and several neurophysiological symptoms, including anxiety and depression.

3. Say “om.”

A Johns Hopkins review of existing scientific research shows that meditating for 30 minutes a day has beneficial effects on symptoms of both anxiety and depression.

4. Practice prayer.

Prayer can have a powerful and long-lasting effect on depression and anxiety. According to a 2012 study, depressed and anxious people who participated in an intervention involving 1-hour prayer sessions for 6 weeks saw a significant reduction in their symptoms as well as an increase in optimism. Even more promising, the positive improvements were maintained a year after the completion of the prayer intervention.

5. Breathe.

You may be aware that deep breathing promotes relaxation and reduces stress, but did you know it can also improve depression and anxiety? A 2016 study in the Journal of Clinical Psychiatry found that a yogic breathing practice helped fight treatment-resistant depression (people who did not respond fully to medication treatment), and it also lowered anxiety symptoms. This breathing technique centers on alternating between slow, calm breaths and fast, stimulating breaths.

6. Kill the ANTs.

Automatic negative thoughts (ANTs) infest your mind and fuel blue moods, anxiousness, and stress. Whenever you feel sad, mad, nervous, or out of control, write down what you’re thinking. Then, use an elegantly simple yet powerful strategy to challenge your thoughts developed by Byron Katie and ask yourself, “Is it true?” Chances are, you’ll find that these intrusive thoughts aren’t true at all.

7. Get moving.

Physical activity lifts moods and eases anxiousness. Research in the International Journal of Psychiatry in Medicine points to exercise as a first-line treatment for mild to moderate depression and as an effective alternative treatment for anxiety disorders.

8. Add saffron to your daily supplements.

Scientific evidence supports the use of nutraceuticals to promote healthy moods and relaxation. One supplement that has positive effects on both anxiousness and depression is saffron, according to a 2019 systematic review and meta-analysis. The review authors suggest that “saffron could be an effective intervention for symptoms of depression and anxiety,” however, they add that more trials are necessary.

9. Optimize omega-3 levels.

Another key nutritional supplement that does double duty is omega-3 fatty acids. A 2018 study in JAMA Open Network found that supplementation with omega-3 fatty acids improves symptoms of clinical anxiety. Similarly, findings from a 2019 meta-analysis point to the beneficial effects of omega-3 fatty acids on symptoms of depression. You can check your omega-3 levels by taking the Omega-3 Index blood test.

10. Try neurofeedback.

Neurofeedback is a form of biofeedback that assesses brainwave activity in real-time and helps you gain control of your brainwaves to reach a desired brain state. A 2017 review shows that neurofeedback has the potential to treat both depression and anxiety. Depression, anxiety, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Can you be a happy-go-lucky type of person for most of your life and then fall into depression in mid-life or beyond? Unfortunately, the answer is yes. Stress is a constant in modern-day life. Deadlines at work, tension in relationships, mounting debt—they all cause stress. But what about when tragedy is added to the mix? Like a loved one is diagnosed with a life-threatening illness, a marriage crumbles, or a pandemic hits. Or do all of them happen at once? When serious setbacks in life are piled on top of everyday stressors, it can be too much to bear, and even typically cheerful people can become depressed. When serious setbacks in life are piled on top of everyday stressors, it can be too much to bear, and even typically cheerful people can become depressed.
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WHEN A SUNNY OUTLOOK SINKS INTO DEPRESSION

This is the situation that actress (“General Hospital” and “The Bold and the Beautiful”) and producer Lilly Melgar found herself in recently. In an episode of Scan My Brain, she explained to clinical psychiatrist Jay Faber, MD, that she’d been through the proverbial wringer in the last few years. After a challenging marriage during which she felt like she was in constant fight-or-flight mode, she lived through what she called “an unnecessarily chaotic divorce.” The experience did a number on her nervous system, leaving her feeling exhausted and drained. As if that wasn’t enough, the night before the pandemic lockdown began in 2020, her former husband took his own life. A month later, Melgar’s father was diagnosed with a life-threatening illness, but she couldn’t be with him due to the quarantine. Not long after that, her beloved dog died too. It was one tragedy after another. It was all too much for Melgar, who says she used to be a happy person by nature. Her usual sunny disposition and drive disappeared, and she says, “I discovered depression, insomnia, and lack of motivation.” To see how the compounded grief and stress were affecting her brain, Melgar visited Amen Clinics for a brain SPECT scan. She was hoping for answers to help her overcome the pain and sadness.

STRESS AND GRIEF IN THE BRAIN

Emotional trauma and stress impact the brain in many ways. In many people, stacked stresses, pain, and loss are associated with overactivity in the emotional centers of the brain. Among other findings, that’s what Melgar saw on her own brain scan—overactivity in the basal ganglia, anterior cingulate gyrus, and thalamus (part of the deep limbic system).

HOW TO CALM AN OVERACTIVE BRAIN

As Dr. Faber explained to Melgar, with the right strategies, it is possible to calm an overactive brain. Some lifestyle changes that promote calm include: Emotional trauma, depression, anxiety, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Most kids are scared of monsters—the kind that hide under the bed or in the closet at night. For some youngsters, however, monsters aren’t figments of their imagination. They are real people who do horrible things and change the trajectory of a child’s life. Just ask Hannah Brown, the star of season 15 of The Bachelorette and the winner of the 2019 season of Dancing With the Stars. In an episode of Scan My Brain, she tells Daniel Amen, MD, about a terrifying ordeal that happened when she was just 7 that changed her outlook on life, made her fearful, and led her on a path to depression. For some youngsters, monsters aren’t figments of their imagination. They are real people who do horrible things and change the trajectory of a child’s life.
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WHEN TRAUMA FUELS FEAR, ANXIETY, AND DEPRESSION

In the Scan My Brain episode, Brown reveals a traumatic event that changed her life. It happened when she was only 7 years old, but she vividly remembers the day her aunt and cousins were brutally murdered. Brown’s aunt and uncle were kind people who believed in giving people a second chance in life. They had hired a former inmate who had been jailed for a nonviolent offense and who was on work release to work on their home and became friendly with him. Some time later, he started using drugs and needed money. Brown’s aunt got a call from him, and she invited him over. She made tea for him, but then saw him rummaging around in her purse. An altercation ensued, and her aunt and two young cousins were killed. As a child, all Brown knew of the story was that someone had gone into their home and “hurt” her extended family and that they were now in heaven. Just that bit of knowledge scared her. “I was terrified as a kid. I thought someone was going to come in. I wasn’t scared of monsters. I was scared of a person,” she says. It wasn’t until years later that Brown pieced together what really happened on that fateful day. In the meantime, other things added to the trauma she experienced. At age 11, she was diagnosed with pancreatic cancer, one of the deadliest forms of cancer. She underwent surgery to have an egg-sized tumor removed, and fortunately, the cancer had not spread to other organs. Brown eventually fell into depression and sought treatment to try to feel better. “I had never been to a psychiatrist, but I’m on medication,” she tells Dr. Amen in the episode. As Dr. Amen explains to her, 85% of psychiatric drugs are prescribed by non-psychiatrists—primary care physicians, nurse practitioners, and physician assistants—in brief, office visits. One study shows that 72% of antidepressant prescriptions are accompanied by no diagnosis in the medical charts. It’s no wonder these medications often fail, he says. Despite her newfound celebrity, Brown continues to be haunted by dark days. That’s part of what prompted her to visit Amen Clinics to get a brain SPECT scan. She was hoping it would give her clues to why she feels the way she does and why she acts the way she does.

THE BACHELORETTE’S BRAIN SCAN

Among the findings on Brown’s brain scan, which can be seen in the Scan My Brain episode, was a pattern of overactivity that is commonly seen in people who have experienced trauma. At Amen Clinics, this is referred to as the diamond pattern, and it is often associated with worry, anxiousness, and sadness. This helped Brown understand why she felt depressed. The good news for Brown and for anyone who has suffered from trauma or depression is that there are strategies that can help calm brain activity. Some beneficial strategies include: For Brown, balancing her brain is now a priority. In addition, becoming an advocate for mental health and sharing her story to help others and give them hope, is giving her own life purpose. She hopes that’s one step in the direction to greater happiness and fulfillment. Depression, trauma, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Turns out that the old adage “’Tis better to give than receive” is more than a slogan—it’s a concept increasingly supported by science. There is now a significant (and still growing) amount of research to support the notion that the many benefits of helping others reach beyond the recipient, right back to the giver. In fact, giving consistently can positively impact one’s overall quality of life, both in the moment and over the long haul. From improved physical and emotional well-being to lowered risks of dementia and depression, giving back offers a bevy of boons across all age groups. Even better, reaping these rewards doesn’t necessarily require a gargantuan effort, tons of time, or large sums of money; minor efforts can offer major payback, too. Giving back—whether donating, helping a friend or volunteering—helps boost the brain by releasing neurochemicals associated with feelings of happiness, thus improving mental health and making everyone feel a bit more joyful. Giving back—whether donating, helping a friend or volunteering—helps boost the brain by releasing neurochemicals associated with feelings of happiness, thus improving mental health and making everyone feel a bit more joyful.
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Giving Back Is the Gift That Keeps On Giving

Has anyone ever encouraged you to “get outside yourself” when you’re feeling down? They may be on to something: According to a 2021 survey of 2,000 U.S. adults conducted by OnePoll on behalf of Walgreens, 9 of 10 respondents reported feeling better about themselves when giving to a charity. Such good deeds contributed to an array of positive feelings, including “happy” (according to 92% of respondents), “relaxed” (77%), and “healthy” (71%). However, unlike other positive feelings, which may prove fleeting, these can persist over time, lingering after the giving event itself. In 2010, The Journal of Social Psychology noted a study in which 86 participants ranked their life satisfaction and then split into 3 groups. One group was instructed to perform an act of kindness every day for 10 days. Afterward, researchers found that this group reported significantly increased levels of happiness. There’s a scientific basis for this sensation. The Cleveland Clinic notes that scientists, examining the functional MRIs of subjects who gave to charities, discovered that giving back stimulates the mesolimbic pathway, which is the reward center in the brain. That, in turn, releases endorphins, producing a feeling that is sometimes called the “helper’s high.” Finally, giving back is an act that seems to perpetuate itself. In a 2011 study, researchers found that subjects were happier when they were asked to recall a time when they had purchased something for someone else—regardless of the gift’s cost—versus buying a gift for themselves. And the happier they felt about giving in the past, the more likely they would be to spend money on someone else in the future. That may be because the joy of giving doesn’t wane over time; as one experiment found, unlike many other pleasures, giving doesn’t lose its luster even through repetition.

The Physical and Emotional Benefits of Volunteering

While giving back can entail anything from helping a friend to writing a check, many choose to donate their time via volunteering. This practice has been researched at length, including in a study published in 2020 in the Journal of Happiness Studies that tracked 70,000 participants in the United Kingdom over an 18-year period. Results, reported by The Greater Good Science Center at the University of California, Berkeley, showed that those with volunteering experience in the past year “were more satisfied with their lives and rated their overall health as better” than non-volunteers. Greater frequency of volunteering (at least once monthly) ushered in bigger benefits, versus sporadic engagement. Researchers were even able to pin a price value on these efforts, estimating that, for those with a typical middle-class income, volunteering offered the feel-good equivalent of an extra $1,100 per year. A comprehensive online survey, conducted in 2010 among 4,582 American adults, found that volunteering offered a dizzying array of benefits for volunteers, including: Ultimately, the survey found, volunteers tend to draw a connection between their volunteer work and an improved emotional state, and they’re significantly more likely to rate their emotional well‐being in a positive light. They’re also more likely to have a brighter life outlook, including a greater sense of meaning—while they’re less apt to experience periods of isolation and despair or experience negative emotions. Most applaud the “interpersonal and societal benefits” of volunteering, including the ability to “help strengthen their community on a local and national level.” The advantages of volunteering also reach across age groups, with the survey showing that seniors, in particular, can maintain more positive feelings about getting older; are less likely to develop a chronic condition, especially asthma; and are less likely to experience negative sentiments like anxiety, hopelessness, and helplessness. The Greater Good Science Center notes that younger and older demographics profit from volunteering: Ages 16 to 24 and 55 to 74 were especially likely to reap benefits, possibly because these opportunities teach important life skills and help foster interpersonal connections.

Acts of Service Trigger Happiness Neurochemicals

According to the Detroit Free Press, even thinking about helping others can trigger a flood of feel-good chemicals in the brain, such as dopamine, oxytocin, and endorphins that block pain signals. There are other neurotransmitters at work, too: Experts at Cedars-Sinai find that being kind to others can rev up levels of serotonin, which helps regulate mood and can also “increase levels of an endorphin-like chemical in the body called substance P,” which assists in pain relief. Indeed, studies have shown that pain tolerance positively predicts social network size, since oxytocin, vasopressin, and endocannabinoids are associated with social behavior and offer analgesic effects. Other studies have noted that these positive results aren’t simply imagined, as those who volunteer showed better physical health in both self-reported and expert-assessed categories. They also demonstrated better mental health and performed better on cognitive tasks.

7 Ways to Give Back to Get the “Helper’s High”

With all the scientific evidence supporting the physical, cognitive, and mental health benefits of giving, make it a priority in your life. Some simple ways to get started include:
  1. Participating in a fundraiser
  2. Volunteering at a local senior center
  3. Performing a random act of kindness
  4. Donating food to a local food bank
  5. Organizing a clean-up at a local park or beach
  6. Donating blood
  7. Offering to mentor someone
Try a variety of giving options until you find something that brings you joy. Anxiety, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.  Post-traumatic stress disorder (PTSD) has earned a place in the social consciousness due to increased media coverage about the condition. If you’re like most people, you probably think PTSD predominantly affects military veterans. Wrong! Surprisingly, the #1 trigger of PTSD in the U.S. is rape. Statistics from the Anxiety and Depression Association of America shows that 46% of women and 65% of men who are raped will develop the disorder, which affects 7.7 million adult Americans. Other forms of sexual assault—including attempted rape, unwanted physical contact, and childhood sexual abuse—can also increase the risk of developing PTSD. If you’re like most people, you probably think post-traumatic stress disorder (PTSD) predominantly affects military veterans. Wrong! Surprisingly, the #1 trigger of PTSD is rape.
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HOW COMMON IS SEXUAL ASSAULT?

Sexual assault is alarmingly common. Every 68 seconds, someone in America is sexually assaulted, according to RAINN, the nation’s largest anti-sexual violence organization. And CDC statistics show that over 1 in 3 women and 1 in 4 men experience sexual violence in their lifetime. Experts agree that the incidence of sexual assault is likely much higher as many cases go unreported. The lack of reporting is due, in part, to the stigma attached to being a rape survivor. Victims often feel guilt and shame about the experience, so they keep it to themselves. In some cases, an abuser threatens the victim or their loved ones with physical violence if they tell anyone. In other instances, victims feel hopeless and think that telling someone will do no good. Still, others may fear that speaking up will invite unwarranted scrutiny and victim-blaming. Sadly, this means that millions of Americans keep rape and other forms of sexual assault a secret and don’t seek help for the distressing psychological consequences they bring.

SEXUAL ASSAULT AND PTSD

Following sexual trauma, it’s common to experience feelings of stress, anger, fear, anxiousness, guilt, and sadness. For most survivors, these feelings subside over time, but in others, they fester into PTSD. The researchers behind the 2020 meta-analysis mentioned earlier suggest that the trauma associated with sexual assault can result in the dysregulation of the body’s stress response system, leading to chronic stress or PTSD. Sexual assault survivors are more likely to develop PTSD than people who experience other forms of trauma. An epidemiological study of over 4,000 women found that 32% of rape survivors and 31% of sexual assault survivors will have PTSD at some point during their lifetime. Compare that to just 9% of survivors of traumatic events, such as a car accident or natural disaster, that aren’t crime-related. Brain SPECT imaging, which measures cerebellar blood flow and activity, shows that PTSD is associated with overactivity in the emotional centers of the brain. This overactivity seen on SPECT scans typically looks like a diamond pattern that is also associated with an increased risk of other mental health issues.

OTHER MENTAL HEALTH CONSEQUENCES OF RAPE

PTSD isn’t the only psychological fallout associated with rape and other forms of sexual assault. Being the victim of this form of trauma is also linked to a heightened risk of a range of psychiatric issues, including:

Depression and anxiety.

Take a look at the findings of a 2019 study involving over 300 middle-aged women in JAMA Internal Medicine, for example. In this study, 22% of the participants said they had been sexually assaulted, and the survivors were 3 times as likely to experience symptoms of major depression and twice as likely to have anxiety.

Suicidal thoughts and behaviors.

For some victims, the psychological impact of the incident is so powerful that they begin having suicidal thoughts. A 2020 meta-analysis of dozens of studies with over 88,000 participants found a significantly greater prevalence of suicidal thoughts and behaviors among people with a history of sexual assault compared with those who had no such experiences. Specifically, over 27% of sexual assault survivors experienced suicidality compared to just 9% of people with no history of assault. This analysis confirms earlier research indicating a rise in suicidality following sexual assault. For example, a study in the Archives of General Psychiatry indicates an increased risk of suicide attempts in women with a history of sexual assault. When the sexual trauma occurred before the age of 16, the rate of attempted suicide was 3-4 times higher. Increased suicide risk also affects teens. Troubling findings in JAMA Pediatrics point to an increased rate of suicide attempts among teenage females who have experienced recent dating violence and males who have been subjected to sexual assault.

Addictions.

A wealth of research indicates that sexual assault and rape increase the risk of developing substance abuse. Experts suggest that sexual assault victims may turn to alcohol or drugs to cope with the psychological distress that typically follows an attack.

Dementia and other brain disorders.

New brain imaging research from the University of Pittsburgh shows that not only does sexual assault impact mental health, but it can also harm brain health. This 2021 study in Brain Imaging and Behavior found that experiencing trauma, and especially sexual assault is associated with greater volumes of white matter hyperintensities (WMH), which are considered neuroimaging markers of dementia, cognitive decline, stroke, and other brain disorders.

OVERCOMING PTSD ASSOCIATED WITH SEXUAL ASSAULT

If you’ve endured the trauma of a sexual assault and developed PTSD, it is possible to heal. In order to overcome PTSD related to rape—even if it occurred decades earlier—it’s critical to get a comprehensive assessment. SPECT can help you see if there are changes in blood flow or activity in the brain, such as the diamond pattern, that are typically associated with trauma and PTSD. Determining if you’re also suffering from other mental health issues—such as anxiety, depression, or substance abuse—is another critical part of the process to ensure you get the most targeted and effective treatment plan. PTSD, anxiety, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Major depressive disorder, also known as clinical depression or depression, is the leading cause of disability around the world with close to 300 million affected, according to figures from the World Health Organization. While depression certainly needs to be taken seriously, it’s important for those who have it to know that depression is not a life sentence of gloom and doom. Indeed, depression is highly treatable.     We are not controlled by events or people, but by the perceptions we make of them.
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In addition to seeking the guidance of a mental health professional, there are many actions you can take that will help you to successfully overcome this common mood disorder. Here are 7 to get you started.

7 THINGS YOU CAN DO TO OVERCOME DEPRESSION 

1. Know your depressive type.

You need to know the type of depression you have in order to treat it effectively. Brain SPECT imaging at Amen Clinics has shown that there are 7 brain patterns associated with anxiety and depression, two closely linked conditions that occur together 75% of the time. With each type, different areas of the brain are activated. For example, the “Pure Depression” type often results from excessive activity in the deep limbic system—the brain’s emotional center with symptoms that range from chronic mild sadness to crushing major depressive disorder. Check out the 7 Types of Depression to help determine your type.

2. Eliminate your Automatic Negative Thoughts.

When you are depressed, rampant automatic negative thoughts (ANTs) randomly pop into your mind without your permission. Often distorted from the truth, these angry, unkind, hopeless, helpless, worthless, sad, or irritating thoughts actually affect your brain chemistry causing you to feel bad. You can work to eliminate these ANTs and develop a new habit of accurate, honest, and disciplined thinking, which can help you feel better by following these steps: Step 1. Pay attention to what your mind says. Notice when you have ANTs and write them down, especially the most persistent ones. Step 2. Identify the ANT. These are common examples of negative thoughts: Step 3. Question your thought. Is it true?  Are you 100% certain it is true? Step 4. How do you react when you think that thought? Step 5. Who would you be without that thought? How would you feel? You’ll find that shining the light of truth on the ANTs causes them to disintegrate.

3. Start a journal to record your moods.

Begin taking note of your moods, keeping a daily journal to record and measure your feelings—all of them, including joy, happiness, anxiety, fear, sadness, anger, grief, or other emotions.  What you record at first will serve as a baseline to measure your progress as you begin to get better. If you have a tough day or a string of challenging days, your journaling may start to reveal trends. Perhaps your mood is low at the start of the week and gradually gets better, or you feel great at certain times of the day. Writing down your feelings also helps you to get them out of your head and allows you to gain perspective.

4. Start every day with “Today is going to be a great day.”

It may sound silly, but it works! Our brains have a negative bias. They store bad news for future reference in order to keep us safe. That’s why it is especially important to counter your brain’s natural inclination to look for the negative. When you state “Today will be a great day” aloud first thing in the morning, your brain will find the reasons why it will be so. This is a simple way to start training your brain to focus on things that are going right in your life.

5. Cultivate gratitude.

Don’t underestimate the power of gratitude to transform. A 2020 analysis of 50 research studies posted by the Happier Human suggests that gratitude can remarkably enhance your life in 31 different ways from boosting your self-esteem, to helping you reach your goals, to enhancing your relationships, physical health, and longevity. One study found that a daily practice of writing out 3 things for which you’re grateful can improve emotions, health, sleep, and relationships, as well as increase optimism and altruism. Similarly, sharing gratitude in the form of appreciation of people in your life can increase your own good feelings while spreading it to others. So, write down what you are grateful for daily. And make it a practice to tell one person a week why you appreciate him or her.

6. Change your perception of events.

Consider this idea: We are not controlled by events or people, but by the perceptions we make of them. Our perception is the way we interpret ourselves and the world around us. While our 5 senses take in the world, our brains process the incoming information through our “feeling filters.” When we are feeling good, we translate information in a positive way. When we are feeling angry or temperamental, we perceive the world as negative toward us. Because our perceptions of the outside world are colored by how we feel, we can often interpret events or the actions of others incorrectly. If you question the accuracy of your perception (especially the negative ones), you have a better chance of seeing things as they are. In fact, when you learn to challenge your initial negative perceptions and see other alternatives, you’ve traveled a long way toward emotional health!

7. Take mood-boosting nutraceuticals.

A number of nutraceuticals have been researched for their mood-boosting benefits with promising results. Make use of them! Over a decade of research has shown that saffron benefits mood, including a randomized controlled trial in the Journal of Affective Disorders that found saffron to be as effective as antidepressant medication in treating people with mild to moderate depression. Another study in World Psychiatry showed EPA, a type of omega-3 fatty acid found in fish oil, to have positive effects on mood. Additional research in The American Journal of Psychiatry showed that S-adenosylmethionine (SAMe), folate, and vitamin D helped to improve low mood. Nutrient deficiencies can be associated with depression. Make sure your multivitamin includes plenty of B complex and minerals such as iron, zinc, magnesium, and selenium, as well as amino acids like acetyl-l-carnitine—which are all needed in adequate amounts to maintain a stable mood.

Pull Every Lever

To successfully overcome depression, do your best to “pull every lever” to promote brain health and a positive mood. While we’ve listed 7 things you can do to defeat depression here, there are many more, including exercise, consuming what we call mood foods, and achieving a healthy weight, to name a few. You may also find that in fighting depression, your overall health improves too! Depression and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Diamonds are a girl’s best friend, as the saying goes. Not in the case of your brain. A diamond-shaped pattern of overactivity in the brain’s emotional centers is actually a sign of trouble. On brain SPECT imaging scans, the diamond pattern is associated with emotional trauma that has pushed the brain into overdrive. The diamond pattern is one of the findings noted on the brain scans of Rachel Hollis, entrepreneur and author of the bestselling Girl, Wash Your Face and Girl, Stop Apologizing. She recently sat down with Dr. Daniel Amen for an episode of the Scan My Brain video series to discuss her SPECT scan at Amen Clinics. When he asked Hollis about past emotional trauma, she revealed a horrific experience with her brother who had schizophrenia and depression. “When I was 14, my brother committed suicide,” says Hollis, who found his lifeless body in their home. “I couldn’t understand what I was looking at. My brain could not process what I was looking at.” Extreme emotional trauma like this can contribute to the diamond brain pattern. A diamond-shaped pattern of overactivity in the brain’s emotional centers is actually a sign of trouble. On brain SPECT imaging scans, the diamond pattern is associated with emotional trauma that has pushed the brain into overdrive.
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EMOTIONAL TRAUMA AND THE DIAMOND BRAIN

Amen Clinics has conducted several brain SPECT imaging studies on trauma survivors, including a 2015 study in Plos One, and the scans show significantly increased activity in the limbic, or emotional, areas in a pattern that looks like a diamond. The affected brain areas are: In some people, the right lateral temporal lobe is also overactive. This area of the brain is involved in reading the intentions of other people. When activity here is excessive, people can misread cues from others.

Healthy “Active” Brain SPECT Scan              

The most active areas are in the cerebellum at the back of the brain.
 

Diamond Pattern SPECT Scan

Diamond pattern shows increased activity in the anterior cingulate (top of diamond), basal ganglia/amygdala (middle), and thalamus (bottom).
  Problems commonly seen in people who have suffered emotional trauma and who have the diamond brain pattern include: For Hollis, it’s as if her emotional brain is on fire. “I have a really hard time controlling my emotions,” she says. “It’s affecting my ability to be productive and to do my work well and to be the kind of mom I want to be and the kind of human I want to be.”

GETTING THE RIGHT DIAGNOSIS AFTER EMOTIONAL TRAUMA

Whenever you go through emotional trauma or grief it can leave a lasting imprint on the brain, as is seen with the diamond pattern. In order to properly heal the brain, it is critical to get the right diagnosis. Symptoms of PTSD (emotional trauma) often overlap with those seen in traumatic brain injuries (physical trauma), such as anxiety, depression, irritability, headaches, and insomnia. Although the symptoms are the same, the treatments for these conditions are very different. In fact, treating PTSD as if it were a TBI or vice versa can actually make people worse. This is why neuroimaging studies are so important if conventional treatments for your symptoms are ineffective. In 2015, Amen Clinics published 2 studies in Brain Imaging and Behavior and Plos One on more than 21,000 patients, including veterans, demonstrating that SPECT can distinguish between PTSD and TBI with high levels of accuracy. In addition, grief is often mislabeled as depression, PTSD, ADD/ADHD, panic disorder, and other psychiatric conditions. If grief is misdiagnosed, psychotropic medications can get in the way of or even prolong recovery.

HEALING FROM EMOTIONAL TRAUMA AND THE DIAMOND BRAIN

Even if emotional trauma has contributed to overactivity in the brain in a diamond pattern, there is hope for healing. One powerful psychological treatment that can help people overcome emotional trauma is called EMDR (eye movement desensitization and reprocessing). This non-invasive therapy is based on research suggesting that experiencing trauma can change the way the brain processes information, causing events to get “stuck” in the brain’s processing center. EMDR is designed to eliminate the emotional charges associated with traumatic memories. Scientific studies show that EMDR therapy can be beneficial for trauma survivors and that it can work more quickly than traditional psychotherapy. A 2014 review of studies found that 3 sessions of EMDR therapy led to relief from PTSD symptoms in 84%-90% of individuals who had experienced a single traumatic event. The positive effects of EMDR can be amplified when combined with other therapies, such as trauma-focused cognitive behavioral therapy, and lifestyle changes that help calm an overactive brain. Emotional trauma, PTSD, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Depression hurts, not just emotionally but also physically. Sure, we’re all aware of the psychological pain associated with low moods, loss of pleasure, and hopelessness, but that’s only the beginning. When major depressive disorder goes untreated, it can also have devastating effects on your physical health. Here are 8 physical consequences associated with depression and the devastating toll they can take.   Depression hurts, not just emotionally but also physically. The psychological pain associated with low moods is only the beginning. When depression goes untreated, it can also have devastating effects on your physical health.
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8 Ways Depression Hurts Your Body

1. Heart disease.

The National Heart, Lung, and Blood Institute writes that adults who have been diagnosed with major depressive disorder or who have symptoms of depression are 64% more likely to develop coronary artery disease. Even more worrisome, depressed people who have heart disease are 59% more likely to have a heart attack or die from a cardiac incident. One study presented at the American College of Cardiology’s 66th Annual Scientific Sessions in 2017 showed that heart disease patients who are diagnosed with depressive disorder are twice as likely to die compared to non-depressed patients. In fact, depression was the most significant predictor of death in heart disease patients, according to the study.

2. Chronic pain.

Depression can make your body feel pain more acutely. A wealth of research, including findings in a 2016 paper in the Journal of Pain, has shown that depression is associated with increased pain sensitivity. This can lead to chronic aches and pains that may not dissipate with treatment. The relationship between the mood disorder and pain goes both ways, as they negatively influence the other. Being both chronically achy and depressed is associated with a litany of other detrimental physical and psychological issues.

3. Migraine headaches.

Unfortunately, depression and migraine headaches tend to go together. In a 2016 study in the International Journal of Behavioral Medicine, researchers found that being diagnosed with major depressive disorder significantly heightened the risk of having migraine headaches. Additionally, the researchers concluded that the more severe the depression, the more likely people are to suffer from migraines.

4. Impaired endothelial function.

Depression, especially when it’s combined with everyday stressors, has a negative impact on blood vessels. According to a 2019 study in the Journal of the American Heart Association, people with a mood disorder who reported stress experienced greater impairments in endothelial function compared with people who aren’t depressed. Why is endothelial function so important? The endothelium is a small layer of cells within blood vessels of the heart that is responsible for their dilation and constriction. Endothelial dysfunction causes the heart’s blood vessels to constrict rather than dilate, which can be a predictor of stroke or heart attack.

5. Weight changes.

Both weight gain and weight loss are associated with depressive disorder. For example, about 43% of people with depression are obese, and being diagnosed with a mood disorder increases the chances of becoming obese, according to the CDC. People with depression may use food to cope with feelings of sadness, emptiness, or hopelessness. This can lead to extra pounds that further negatively impact physical health by increasing the risk of heart disease, stroke, arthritis, and more. In other people, depression can reduce appetite and lead to weight loss. In part, weight loss may be due to depressive symptoms like low energy, lack of motivation, and loss of pleasure. You may not have the energy to prepare healthy meals, or you may no longer have a zest for cooking even though you used to enjoy it. A brain imaging study in The American Journal of Psychiatry looked at brain activity in depressed people with increased or decreased appetite as well as a healthy control group while they viewed photos of food and non-food items. Depressed people with increased appetite had heightened activity in the brain’s reward centers while those with decreased appetite had reduced activity in an area of the brain involved in interoception (the ability to understand and respond to the body’s internal signals). The differences in brain activity in this study underscore the concept that depression is not just one thing.

6. Nutritional deficiencies.

Whether you have a reduced appetite and aren’t eating enough or you’re filling up on sweets to ease emotional pain, you may not be getting adequate nutrition. Research shows that nutrient deficiencies commonly seen in people with depression include low levels of vitamin D, omega-3 fatty acids, B vitamins, folate, amino acids, and magnesium. Such nutritional deficiencies are associated with a number of physical health risks.

7. Inflammation.

Decades of scientific research point to an association between depression inflammation. However, mounting evidence suggests that depression is not an inflammatory disease, and not every person with the mood disorder experiences high levels of inflammation. When inflammation does strike, it can increase the risk for serious diseases like heart disease, cancer, and diabetes.

8. Early death.

Sadly, having depression raises mortality risk. A 2014 meta-analysis of 293 studies found that having depression is linked to a 50% increased risk of death. Among people with depressive disorder, mortality may be related to associated chronic health issues or suicide. Statistics show that half of all deaths by suicide are associated with depression and other mood disorders.

Overcoming Depression to Improve Physical Health

Clearly, untreated depression puts you at risk for a wide range of unwanted physical health issues. Treating depressive disorder can put you on a path to healing not only emotional pain but also physical problems. Take note that when it comes to depression treatment, one size does NOT fit all. The brain imaging work at Amen Clinics has helped identify 7 types of depression and anxiety and knowing your type is the key to getting a treatment plan that is targeted to your needs. Medication isn’t the only option, and there are many effective alternatives to antidepressants. Depression and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Raven-Symoné gained a reputation as one of the greatest child stars of all time by appearing in the Cosby Show and Hangin’ with Mr. Cooper. As an adult, she continued to make audiences laugh with That’s So Raven and many other comedy series and movies. But in a revealing episode of Scan My Brain, she opens up to Dr. Daniel Amen about the depression, anxiety, and irritability in her life. There are times when she goes inside her brain and can’t say a word or express herself. She calls it “burritoing.” What a great term for something that so many people with depressive disorder experience. It’s when you want to wrap yourself up and hide from the world. How can you tell if you’re struggling with “burrito syndrome?” Look for these signs. “Burritoing”—what a great term from actress Raven-Symoné for something that so many people with depressive disorder experience. It’s when you want to wrap yourself up and hide from the world.
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5 SIGNS YOU HAVE “BURRITO SYNDROME”

1. You turn into a hermit.

When you sink into a low mood, do you retreat from your loved ones? When they try to offer support or ask you to talk about what you’re feeling, do you tend to shut them out? Isolating yourself and withdrawing from friends and family is one of the most common symptoms of mood disorders. Shutting yourself off in your home or in your bedroom if you live with others increases feelings of depression. The more alone you feel, the more depressed you are likely to feel.

2. You sleep too much (or too little).

Major depressive disorder often comes with sleep issues. You may find yourself sleeping more than usual—cocooning in bed and taking numerous naps throughout the day. Or you may have trouble falling asleep or staying asleep, tossing and turning all night. In fact, an estimated 75% of depressed people suffer from insomnia, according to a study in Dialogues in Clinical Neuroscience. Still, you may be seeking solace by wrapping yourself up in your blankets in bed to try to get the sleep you need.

3. You have no energy.

In addition to sleep issues, you may lack any “get-up-and-go” energy. Forget things like going out to dinner with friends, you may not be able to motivate yourself to go to the mailbox or to head to the kitchen to make meals. And that low energy level may contribute to why you have a hard time collecting your thoughts, talking to anyone, or expressing yourself.

4. You have aches and pains.

Depression can manifest with physical symptoms like back pain, joint pain, or headaches. In fact, 85% of people with chronic pain also suffer from severe depression, according to findings in a 2017 study in Neural Plasticity. Other research suggests the biological connection between these conditions may lie in the neurotransmitters serotonin and norepinephrine, both of which influence mood and pain. When you feel achy and uncomfortable, it doesn’t make you want to venture out of your “burrito.”

5. You snap at others.

When you’re all wrapped up in your own misery, it can lead to anger and irritability. A 2013 study in JAMA involving 536 depressed people found that 54.5% of them expressed overt anger and irritability. If loved ones try to coax you out of your isolation, you’re likely to lash out at them. This can lead to people avoiding you, which contributes to your social isolation.

6 WAYS TO OVERCOME DEPRESSION AND “BURRITO SYNDROME”

1. Reconnect.

Take it slow. If you live with others, start by simply saying hi or good morning. If you live alone, send a text to someone you care about. It can be as simple as an emoji.

2. Develop a healthy sleep routine.

Getting the sleep you need is so important. Try to go to sleep and wake up at the same time each day. Get into the habit of winding down in the evening by turning off your electronic devices a few hours before bedtime. Avoid alcohol and caffeine and practice relaxation activities, such as taking a warm bath, listening to soothing sounds, or reading (nothing stress-inducing though).

3. Get out of your pajamas.

To help regain your energy, get dressed every day. Even if it just means trading your PJs for sweatpants, making the effort to get out of your sleeping attire can change your frame of mind.

4. Get moving.

You may feel achy, but physical exercise is a proven pain reliever. Start small with just a few minutes a day of walking, yoga, or swimming. If you find it hard to motivate yourself, ask a friend to be your exercise buddy. Knowing someone else is counting on you can be encouraging.

5. Breathe.

If you’re feeling irritable and want to snap at someone, take a moment and breathe deeply. Inhale for 3-4 seconds, hold it for 1 second, then exhale for twice as long as your inhale. This can very quickly calm tension.

6. Seek treatment for depression.

Getting the treatment you need is the most important step you can take for your mental health. Be sure to look for a provider who understands that depression is not just one thing. The brain imaging work at Amen Clinics has shown there are 7 types of depression and anxiety and each type needs a targeted treatment plan. Depression, anger issues, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.