3 Simple Meditations to Calm Anxiety

Amen Clinics
April 14, 2025

No experience required—just three easy meditation techniques to calm anxiety and support your brain, naturally.

Do you have a difficult time turning off your fretful and anxious thoughts? Do you think anti-anxiety pills are the only way to calm your racing mind, nervousness, or panic attacks? Wrong!

Benzodiazepines, the anxiety medications often prescribed, are actually harmful to brain function, according to brain SPECT imaging studies at Amen Clinics.

Is there an alternative? Decades of research show that a simple meditation practice can help soothe stress and anxiety…without any negative side effects !

In fact, meditation enhances brain function. And you don’t need to spend years training to think like a monk, you can start enjoying the soothing benefits of meditation in mere moments.

In this blog, you’ll discover the science behind meditation for stress and anxiety, how medication rewires your brain, and three easy meditations you can start today. What are you waiting for?

Decades of research show that meditation is an effective alternative to anti-anxiety pills…without any negative side effects!

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THE SCIENCE ON MEDITATION FOR ANXIETY AND STRESS

Decades of scientific evidence show that meditation can help to calm anxiety and stress and enhance brain function in important ways that help you keep your chronic worrying and panic in check. Let’s look at just some of the most interesting findings.

As effective as medication: A fascinating 2023 study in JAMA Psychiatry found that mindfulness-based stress reduction (MBSR), a type of meditation training, was just as effective as escitalopram (a commonly prescribed anti-anxiety medication) for reducing anxiety symptoms. Over an eight-week period, both treatments led to similar improvements in anxiety levels.

Importantly, MBSR had far fewer side effects—only about 15% of participants experienced any, compared to nearly 79% of those taking medication. These findings suggest that MBSR can be a safe, well-tolerated, and effective alternative to medication for treating anxiety disorders.

Reduces emotional reactions: This study found that practicing a form of meditation called awareness-based compassion meditation (ABCM) can actually change how the brain reacts to negative emotions. Specifically, people who practiced ABCM showed less activity in the right amygdala—a part of the brain involved in fear and stress—when looking at upsetting images, even when they weren’t actively meditating.

The more compassion-based meditation someone practiced, the greater the calming effect on the brain. This suggests that meditation can help reduce emotional reactivity and anxiety, and that these brain benefits can carry over into everyday life.

Improves stress management: For an eight-week randomized controlled trial published in JAMA Internal Medicine, 93 people with generalized anxiety disorder either took part in MBSR or a stress education class. Both groups showed less anxiety by the end.

However, the MBSR group had significantly greater improvements in how they felt overall, responded to stressful situations, and how they talked to themselves during stress. In short, mindfulness meditation not only helped reduce anxiety symptoms, but also made people better at handling stress and thinking more positively.

Works quickly: Research on college students found that just five days of short meditation sessions using a method called integrative body-mind training significantly improved attention, mood, and stress levels. Compared to students who only did relaxation exercises, the meditation group had better focus, less anxiety and fatigue, lower stress hormones, and even improved immune response.
Improves heart function: It’s important to understand that cardiovascular problems and anxiety are often connected. In a presentation at the 2018 Experimental Biology annual meeting, researchers reported that just one 60-minute session of mindfulness meditation significantly lowered both anxiety levels and stress on the heart and blood vessels in adults with mild to moderate anxiety.

The calming effects lasted at least an hour after the session and could help protect vital organs like the brain and kidneys over time.

HOW MEDITATION REWIRES YOUR ANXIOUS BRAIN

Anxiety isn’t just a feeling—it’s a pattern of brain activity. Brain-imaging studies with SPECT scans at Amen Clinics show that anxiety is associated with overactivity in areas, such as the basal ganglia and amygdala. These are considered the brain’s anxiety and fear centers.

Meanwhile, the prefrontal cortex, responsible for logical thinking and impulse control, struggles to keep this response in check. This imbalance fuels persistent worry, fear, and even physical symptoms like a racing heart and shallow breathing.

Meditation offers a scientifically backed way to rebalance these brain regions. Regular practice strengthens the prefrontal cortex while calming the amygdala, making it easier to manage stress and respond thoughtfully rather than react impulsively.

Research shows that even short daily meditation sessions can create lasting changes in brain function, helping to reduce anxiety at its root.

NEUROBIOLOGICAL MECHANISMS IN MEDITATION

Meditation influences brain function through several key mechanisms:

Amygdala Deactivation: Regular meditation practice has been associated with reduced amygdala activity, decreasing the brain’s fear response and alleviating anxiety symptoms.
Prefrontal Cortex Engagement: Meditation strengthens the prefrontal cortex, enhancing executive functions such as attention and self-control, which are crucial for managing anxiety.
Neurotransmitter Regulation: Meditative practices can balance neurotransmitters like serotonin and dopamine, contributing to mood stabilization and reduced anxiety

MEDITATION TO CALM ANXIETY: 3 SIMPLE PRACTICES

Although there are several different types of meditation practices, many share the goals of increasing mental clarity and relaxation, while reducing self-judgment and fear-based thinking.

Contrary to some common misconceptions about meditation, you don’t have to sit cross-legged on the floor (but you can) and burn incense to reap its many positive benefits.

Here are three simple meditative practices you can use to help get your nervousness, fears, and runaway thinking under control:

Kirtan Kriya Meditation: This type of meditation takes only 12 minutes, but it is very powerful at instilling a sense of calm.

This meditation involves sitting comfortably and chanting the following simple sounds, “saa” “taa” “naa” “maa,” while repeating simple finger movements with your hands. Say the sound once as you touch the corresponding finger.

Here’s how it goes:

Touch thumbs to index fingers while chanting “saa.”
Touch thumbs to middle fingers while chanting “taa.”
Touch thumbs to ring fingers while chanting “naa.”
Touch thumbs to pinkie fingers while chanting “maa.”
Repeat the sounds for 2 minutes aloud.
Repeat the sounds for 2 minutes in a whisper.
Repeat the sounds for 4 minutes silently.
Repeat the sounds for 2 minutes in a whisper.
Repeat the sounds for 2 minutes aloud.

When you finish, sit quietly for 1-2 minutes. Try to hold onto your calmed mind and body throughout the day.

The Relaxation Response: This form of meditation was developed decades ago by Herbert Benson, MD, at Harvard Medical School. It’s one of the easiest ways to meditate and soothe your worried mind.

Here are the instructions:

Sit quietly in a comfortable position.
Close your eyes or softly focus on a spot on the wall if you aren’t comfortable with closed eyes.
Beginning at your feet and progressing up to your face, deeply relax all your muscles, keeping them relaxed as you move your awareness throughout your body. Relax your tongue too.
As you do this, breathe through your nose and become aware of your breathing. After each exhale, say the word “one” (or another relaxing word you choose) silently to yourself.
When distracting thoughts arise, don’t dwell on them, simply shift your attention back to your breathing and the word “one” (or whichever word you choose)
Try to do this for 10-20 minutes (but don’t set an alarm that will induce stress). Even if you can only do a few minutes at first, it will get easier with practice.
When you finish, sit quietly for several minutes, at first with your eyes closed (if they were) and open them when you are ready to. Stay seated for a few minutes after finishing.

As you do this meditation, don’t worry about whether you are successful in achieving a deep level of relaxation. Instead, maintain a passive attitude and permit relaxation to occur at its own pace. With practice, the relaxation response should come with little effort.

Diaphragmatic Breathing: Focusing on your breath for a few minutes is one of the simplest and quickest ways to give yourself a time-out and settle down your anxious mind. This is especially helpful if you aren’t in a place where you can do a regular meditation. You can even do this at your desk at work.

Breathing with your diaphragm (or belly) rather than your chest:

Inhale for 4 seconds.
Exhale for 8 seconds.
Repeat this pattern 10 times.

If you need to practice breathing with your diaphragm (instead of your chest) try this quick exercise:

Put one hand on your chest and one on your belly. Notice how you are breathing right now. If you’re breathing with your chest, do this:
Lie on your back and place a small book on your belly.
When you breathe in, make the book go up, and when you breathe out, make the book go down.
Once you get the hang of it, then do the diaphragmatic breathing described above.

The distress related to unchecked anxiety not only disrupts your mental health functioning, but it can lead to physical health problems too. However, by incorporating simple meditation practices such as these you can start to tame your anxious thoughts, manage your stress, and get back to doing the things you love.

MAKING MEDITATION A DAILY HABIT

The key to reaping these benefits is consistency. If you struggle to sit still for long periods, start with just five minutes a day. Use guided meditations, focus on deep breathing, or practice mindfulness while walking. Over time, these small efforts compound, leading to a healthier, less anxious brain.

By understanding how meditation positively alters your brain’s response to anxiety, you can approach your practice with greater motivation and clarity. This neurological perspective not only makes meditation more appealing but also deepens your commitment to this powerful tool for anxiety relief.

THE PROBLEM WITH ADD/ADHD MEDICATIONS

Medication is one of the most common treatment methods for people with ADD/ADHD. About 62% of kids ages 2-17 with ADD/ADHD take medication for the condition, according to statistics in a 2018 study. Among adults with ADHD, the rate of those taking medication hovers around 33%. Kids and adults are often put on powerful stimulant medications in short office visits without any biological information. While medication may help some people with the condition, it doesn’t help everyone, and it can make some people worse. Taking medication for a mental health issue such as ADD/ADHD should never be the first or only thing you do. Healing ADD/ADHD requires a more comprehensive approach that includes a host of natural solutions.

ADD/ADHD TREATMENT WITHOUT MEDICATION

Here are 5 effective interventions that can help ADD symptoms without using medication:

1. Neurofeedback

Neurofeedback is a specialized treatment that uses advanced computer technology to help balance and optimize the brain. During each session, you (or your child) play a video game using just your brain. It’s a fun, interactive, and engaging treatment that helps strengthen and retrain the brain to achieve a healthier, more focused state. Using real-time displays of brain activity, neurofeedback for ADD/ADHD helps you learn how to regulate your own brain function.

2. Nutrition

A nutritional intervention can be especially helpful for those with ADD/ADHD. A higher-protein, lower-carbohydrate diet that is relatively high in healthy fats can be beneficial in reducing symptoms. This diet has a stabilizing effect on blood sugar levels and helps with both energy levels and concentration. Unfortunately, the Standard American Diet is filled with some of the worst foods for ADD/ADHD. Many popular food items, including high-glycemic snacks and treats lower dopamine levels in the brain and make it harder to concentrate. Dopamine is typically low in people with ADD/ADHD and eating foods that decrease it further can have a negative impact on symptoms.

3. Ask Yourself, “Then What?”

For anyone with ADD/ADHD, the two most important words in the English language are: “Then what?” In other words, “If I do this, then what will happen?” and “If I say this, then what will happen?” For example, “When I eat 3 chocolate doughnuts, skip the gym, get really drunk on the weekends, or call my husband a jerk, then what will happen? Do any of these behaviors help me achieve what I want for my life or help me with my goals?” Clearly, they do not! According to research in the book The Longevity Project, the people who live longest and achieve great success are the most conscientious. They know what they want and then they act in consistent ways over time to get it. This can be a unique challenge for those with ADD/ADHD because they often struggle with impulse control. Put up these two words where you can see them every day: Then what? and practice using them.

4. Exercise

Physical activity increases blood flow to all parts of the body, including the prefrontal cortex in the brain, which is particularly beneficial to those with ADD/ADHD. In people without ADD/ADHD, concentration typically increases blood flow and activity in the prefrontal cortex. However, the brain SPECT imaging work at Amen Clinics shows that when people with this condition try to concentrate, activity in this area of the brain decreases, making it harder to stay focused. Exercise also increases the availability of serotonin in the brain, which has a tendency to calm hyperactivity. At Amen Clinics, the psychiatrists have seen a direct relationship between the level of exercise a person gets and the severity of their ADD/ADHD symptoms. In general, aerobic exercises that get the heart pumping and cause you to break a sweat are best for people with ADD/ADHD. Play a recreational sport like table tennis, basketball, or pickleball. Swim, ride a bike (always wear a helmet to protect your brain), or simply walk at a fast pace for 30 to 45 minutes 4-7 days a week.

5. Meditation

Decades of research have shown that meditation can calm stress, enhance brain function, and benefit those with ADD/ADHD. Learning to meditate is easy—even kids can do it. Whether at home or at work, find a quiet spot where you can sit comfortably, then gently close your eyes and focus on your breathing. When your thoughts drift away (which they will), simply draw your attention back to your breathing. Start with just a few minutes and work up to 10, 15, or 20 minutes if you can. Make a meditation practice part of your life and watch your brain function improve.

FINDING NATURAL SOLUTIONS FOR YOUR ADD/ADHD TYPE

Did you know that ADD/ADHD is not just a single and simple disorder? The brain-imaging work at Amen Clinics—more than 225,000 brain scans—has helped identify 7 types of ADD/ADHD. Each type has unique symptoms and requires a targeted treatment plan. Giving everybody with ADD/ADHD the same treatments invites failure and frustration. Knowing your type (or your child’s type) is critical to finding the natural solutions that work most effectively for you. ADD/ADHD 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. Do you ever notice yourself becoming hyperfocused on everything that’s going wrong? If so, you may be blinded to the things that are going right in your world. And you’re certainly not alone. Criticism comes naturally to all of us, and it’s further fueled by our modern information-overload existence. Fortunately, you don’t have to be stuck in fault-finding mode. You can learn to put the brakes on overly critical thinking. Overly critical thinking gets us stuck in negative thought patterns and leads to nonstop fault finding with people and situations. That creates more stress and possibly other mental health concerns, like depression or anxiety.

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WHY HUMANS CAN BE SO CRITICAL

We, humans, are wired to note the negative when we’re taking in external stimuli. It’s one reason we have been able to survive and thrive as a species. In today’s world, however, it can feel less helpful. Overly critical thinking gets us stuck in negative thought patterns and leads to nonstop fault-finding with people and situations. That creates more stress and possibly other mental health concerns, like depression and anxiety. There are various reasons for what is called the “negativity bias,” and various ways it manifests. In simple terms, the right hemisphere of the brain develops first in infancy, before the more logical left hemisphere. Negative emotions reside in the right hemisphere of the brain. They’re helpful when warning us of danger and setting off the “fight or flight” response. But we also store any negative experiences here, including those that happen in our earliest years. In addition, we have an implicit memory system, a nonverbal type of memory that is centered in the amygdala. It holds fast to past dangers, and these memories tend to be rigid rather than evolving over time. So, we might have faced a danger years ago, but we still retain its lessons in the body and brain. It’s a useful adaptation in our evolution but less welcome when we can’t move past old fears. Perceived dangers from early traumas are essentially branded into the more primitive parts of the nervous system, including the amygdala. That’s why they persist and can even last a lifetime. Much research has examined the operation of negativity bias in humans. One study pointed to a plethora of past scientific findings to explain its prevalence, including:

Negative reinforcement speeds up learning (compared to positive reinforcement).
Negative external input commands more attention and cognitive/neural processing, as it’s perceived as more complex.
People feel like they can judge a person or situation more quickly in the face of negative facts versus positives.

The researchers concluded “an approximate encoding of the negativity bias at the neural level.” Ultimately, they said, “Adults are far more attentive to and much more influenced in most psychological domains by negative than by positive information.”

NEGATIVITY BIAS IN THE BRAIN

Excessive criticism is rooted in brain activity, according to Dr. Daniel Emina, a psychiatrist and Associate Medical Director at Amen Clinics. The brain SPECT imaging work at Amen Clinics shows that areas of the brain with too much activity or too little activity can contribute to negative thinking patterns. Some of the brain regions that can influence a critical point of view include:

Amygdala: This almond-shaped structure is involved in emotional and fear responses. According to Dr. Emina, overactivity in the amygdala can lead to flare-ups of the brain’s “alarm system” that warns of danger. This can put people on high alert, looking for trouble at every corner.
Anterior cingulate gyrus: Emina also points to the anterior cingulate gyrus as a source of critical thinking. This brain area’s job is to find errors, issues, and problems, so it can leap into fixer mode.

When this area is in balance, a person can usually let problems go. When there’s too much activity in the anterior cingulate gyrus, there can be what Dr. Emina calls excessive error detection. “That’s when you’re finding too many problems, either in yourself, in others, or in situations,” he says in an episode of Scan My Brain.

WAYS TO COMBAT OVERLY CRITICAL THINKING

According to Dr. Emina, the key is to channel negative energy in more beneficial ways. This will reduce the habit of looking for problems to solve. In other words, we can transform our critical drives into a more positive experience. Dr. Emina recommends healthy strategies to rest and disconnect. Activities such as crafting, playing a musical instrument, drawing, painting, or using adult coloring books can help. There are many other ways we can train our brains to be less critical. Here are some helpful techniques:

1. Question yourself.

When the mind is full of automatic negative thoughts (ANTs), it can lead to a racing mind or a victim mentality. Both of these can increase negative thinking. When we really analyze a problem, however, we might find that it doesn’t hold up to scrutiny. So, if you feel yourself being overly critical, take a pause and examine what’s true. Use these questions from the realm of cognitive behavioral therapy and the work of Byron Katie:

Is it true?
Is it absolutely true—are you 100 % sure it is true?
How do you feel when you have the thought?
How would you feel if you didn’t have that thought?

Then replace the negative with a kinder, more positive, and objective thought instead. Sit with this new thought for some time and see how it feels. Alternatively, if you’re focused on a bothersome trait in someone else, you might turn the microscope back to yourself. We humans often project our own “unlikable” characteristics onto others. Identifying with someone else, versus pointing the finger, can help you gain more compassion for others—and for yourself.

2. Start a gratitude practice.

When we’ve trained the brain to seek out the “bad” in the world, we can overlook the good. One way to consciously start noticing more of those positives is by seeking them out. And a gratitude practice helps you do just that. When you become accustomed to noticing the everyday joys of life, you are more likely to appreciate them when they arrive. If you’re feeling critical about a situation, can you list any positives that might emerge from it? If you are nitpicking in a relationship, can you list some positive qualities of that person instead? Looking at all sides gives you a more balanced, nuanced view. This helps fight against damaging (and untrue) black-and-white thinking.

3. Slow down.

Mindfulness, meditation, yoga, and tai chi are practices that force a slow-down in the mind and body. They also put a bit of a distance between ourselves and our thoughts. Then we can evaluate them with more objectivity instead of getting caught up in the reactive “story” we want to spin. You might also get your thoughts out on paper instead of blasting away at someone in anger or letting frustrations build. The American Psychological Association reports that journaling has been found to reduce intrusive negative thoughts. Finally, deep breathing quickly calms us, as it activates the parasympathetic nervous system. And it can be done anywhere, anytime, on the spot. With these tactics, you’ll also reduce your stress levels. This makes it less likely you’ll fly off the handle at falsely perceived injustices. Try some or all of them to reduce the negativity and instead learn how to embrace the beauty that life offers. 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. If you struggle with anxiety, which affects an estimated 40 million American adults, you may think anti-anxiety medications are the only way to cope with the excessive worry, restlessness, difficulty concentrating, and physical symptoms such as a rapid heartbeat, stomachaches, and headaches. Although medication remains one of the most common treatment options available, an increasingly popular approach to managing anxiety is through the practice of mindfulness. In this blog, we will explore the benefits of mindfulness for calming anxiety, provide scientific evidence in support of mindfulness interventions, and give you 5 ways to incorporate mindfulness into your daily life. Although medication remains one of the most common treatment options available, an increasingly popular approach to managing anxiety is through the practice of mindfulness.

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WHAT IS MINDFULNESS?

Mindfulness is a form of meditation that involves paying attention to the present moment in a non-judgmental way. It is often practiced by focusing on the breath, bodily sensations, or simply observing one’s thoughts without getting caught up in them. Mindfulness has been found to have a range of benefits for mental health, including reducing stress and anxiety, improving mood, and increasing resilience.

HOW CAN MINDFULNESS HELP WITH ANXIETY?

One of the primary ways in which mindfulness can help with anxiety is by interrupting the cycle of negative thoughts and worries that can perpetuate the condition. Anxiety often involves a pattern of ruminative thinking, where individuals become caught up in a loop of worrying thoughts that feed their anxiety. By practicing mindfulness, you can learn to observe these thoughts without getting stuck on them, which can help to break the cycle and reduce the intensity of the anxiety.

SCIENTIFIC EVIDENCE SHOWS MINDFULNESS HELPS ANXIETY

Numerous scientific studies have been conducted on the effectiveness of mindfulness in managing anxiety. A meta-analysis based on 39 studies in the Journal of Consulting and Clinical Psychology found that mindfulness interventions were effective in reducing anxiety symptoms. Another study published in the Journal of Clinical Psychiatry in 2013 found that a Mindfulness-Based Stress Reduction program was more effective in reducing symptoms in people with generalized anxiety disorder compared to a control group. A similar study published in the Frontiers in Psychology in 2022 found that a mindfulness-based cognitive therapy program was effective in reducing symptoms of anxiety and depression in adolescents with social anxiety disorder. In addition to reducing symptoms of anxiety, mindfulness has also been found to have a range of other benefits for mental health. A 2017 study in The Psychiatric Clinics of North America looked at recent reviews of randomized controlled studies and found that mindfulness interventions are an effective treatment for a variety of conditions, including:

Anxiety
Depression
Stress
Chronic pain
Emotional distress

Emerging research shows that mindfulness is also going high-tech. A 2021 study in the Journal of Anxiety Disorders found that technology-supported mindfulness involving an EEG-based neurofeedback device improved symptoms in people with obsessive-compulsive disorder (OCD), which is a form of anxiety.

HOW TO PRACTICE MINDFULNESS TO SOOTHE ANXIETY

There are many ways to practice mindfulness, and it can be helpful to experiment with different techniques to find what works best for you. Some common approaches include:

Engage in mindful breathing: Focus on your breath and observe the sensations of each inhale and exhale. Whenever your mind wanders, simply bring it back to your breath.
Do a body scan: Lie down or sit comfortably and focus on each part of your body, starting from your toes and working your way up to the top of your head. Notice any sensations, tensions, or areas of discomfort without judgment and allow yourself to relax.
Try mindful observation: Choose an object, such as a flower or a tree, and observe it closely without any judgment or analysis. Notice its colors, textures, and shape.
Practice mindful movement: Engage in physical activity such as yoga or tai chi, which can help you focus on your body and breath. Pay attention to the sensations in your body and the movement of your breath. Or try simply walking while focusing on the sensations of each step as you walk, such as the feeling of your feet on the ground or the movement of your legs.
Practice mindful meditation: Sit in a comfortable position and close your eyes. Focus your attention on your breath and notice any thoughts that come into your mind, without judgment or attachment. Acknowledge the thoughts and then let them go, bringing your attention back to your breath.

With these mindfulness interventions, you may be better able to manage your anxiety. By interrupting the cycle of negative thoughts and worries, you can learn to observe your anxiety without getting caught up in it, which can help to reduce the intensity of your symptoms. With practice, mindfulness can become a powerful tool not only for managing anxiousness but also for improving your overall well-being. If you try these mindfulness techniques, but you are still struggling with feelings of anxiety, it may be time to seek professional help for additional tools. Anxiety, stress, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. You may think life circumstances determine your mood, but there are seven brain neurochemicals that also have a huge impact on how you feel. Serotonin is one of them. Known as the “feel-good” neurotransmitter, serotonin regulates not just your mood, but a number of additional functions such as appetite, sexual desire, sleep, stress, and memory, to name a few. When serotonin levels are imbalanced, even a slight amount, it can trigger a negative mood, disrupt your sleep, increase your appetite, or lead to emotional overeating. Low levels of serotonin can also affect your thinking causing you to get stuck in worry and negative thoughts. Serotonin influences us to be more open-minded, flexible, and adaptive—and it helps us to focus our attention away from worries and be amenable to cooperating with others.

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While this powerful neurochemical can help you feel good, it can also cause you to feel bad when you have suboptimal amounts. Here’s what you need to know about serotonin, and how to keep your body’s serotonin levels balanced to maximize your happiness.

WHAT IS SEROTONIN?

In simple terms, serotonin is a chemical messenger that transmits information between nerve cells and throughout your body. About 5-10% of your body’s serotonin is produced in the brain’s raphe nuclei, located in the brainstem. The other 90-95% is surprisingly synthesized in your gastrointestinal tract. Serotonin is made from the essential amino acid tryptophan, which has to be obtained in your diet. Serotonin influences us to be more open-minded, flexible, and adaptive—and it helps us to focus our attention away from worries and be amenable to cooperating with others. When you feel respected by others and have healthy self-esteem, serotonin increases—and conversely, when you feel disrespected, serotonin levels go down. Hence, it plays an indispensable role in helping us to navigate life well. Serotonin also plays a role in sleeping, eating, digestion, blocking pain, and blood platelet function to heal wounds!

CONSEQUENCES OF SEROTONIN IMBALANCES

Less than adequate levels of serotonin are associated with low mood, worry, anxious feelings, poor memory, pain, aggression, suicidality, low self-esteem, oppositional behavior, rigidity, and difficulty dealing with new, changing, or unplanned events. On the flip side, higher levels of serotonin are associated with brighter moods, feeling more respected, and greater flexibility. Experts are not entirely sure why some people have low serotonin levels. It is thought that genetic factors, brain changes due to aging, chronic stress, lack of sunlight and physical activity, and chronic pain may play a role. Too much serotonin, better known as serotonin syndrome, shows signs that can be mild or severe and can be life-threatening. It’s often caused by a change in medication. Of course, the key to feeling good is making choices that support healthy serotonin levels in the brain and body. Below are nine researched ways to balance serotonin.

9 WAYS TO BALANCE SEROTONIN NATURALLY

1. Consume Tryptophan-Rich Foods

Since your body needs to get the essential amino acid tryptophan from the diet to make serotonin, eating tryptophan-rich foods can help increase serotonin levels. Animal proteins such as lean chicken and turkey, beef, and pork are some of the richest sources of tryptophan. Other good sources include salmon, soybeans, milk, pumpkin seed, oats, and eggs. It’s important to combine tryptophan-rich foods with complex carbs (such as sweet potatoes, quinoa, veggies, legumes, fruits, whole grains, etc.), which helps drive tryptophan to the brain.

2. Eat More Seafood

The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and vitamin D play critical roles in serotonin synthesis and release, according to a study published in the Federation of American Societies of Experimental Biology (FASEB). Ensuring your body has healthy levels of these three nutrients helps to optimize brain serotonin concentration and function. Both nutrients are plentiful in wild-caught fish such as salmon, sardines, Atlantic mackerel, cod, herring, lake trout, and canned light tuna. If you have trouble consuming adequate amounts of seafood and vitamin D, consider supplementing.

3. Make Positive Comparisons

When you negatively compare yourself to others, it erodes your self-esteem. The antidote to this kind of negative thinking is to focus on what you have and write it down. This action can give you an emotional boost, according to research, likely increasing serotonin levels. A daily focus on what you are grateful for can help build neural pathways that make it easier to recognize what is right about yourself, instead of always focusing on what you lack.

4. Exercise

Exercise helps to drive tryptophan into the brain, which can turbocharge serotonin levels. One review study found that exercise increases the firing rates of serotonin neurons. Research has demonstrated that exercise can boost mood and cognitive flexibility.

5. Take Serotonin-Boosting Nutritional Supplements

Try supplementing with targeted supplements that have shown some indication of helping to optimize serotonin levels in the body. 5-hydroxytryptophan (5-HTP), curcumin, St. John’s Wort, magnesium, and B vitamins have all been associated with increased serotonin levels in studies.

6. Enjoy Regular Massage

Research indicates that chronic stress negatively impacts serotonin production and hinders serotonin receptor function. Massage counters stress. One study evaluated 84 pregnant women with depression. Those who received a 20-minute massage twice a week reported feeling less anxious and depressed and had higher serotonin and dopamine levels and lower cortisol levels after four months.

7. Get Sunlight or Bright Light Therapy

Getting sunlight or bright light therapy increases serotonin levels and improves mood. One Australian study found higher serotonin levels in individuals who were exposed to sunnier days. Getting 15 minutes or less is enough to make a difference. Bright light therapy has been shown to have mood-boosting effects in people struggling with depression, as well as seasonal affective disorder, according to research. This convenient method allows you to safely receive the benefit of light independent of the weather outside.

8. Enjoy Meditation and Downtime

Spiritual contemplation and meditation increase serotonin levels, some research indicates. Take time out of your day for reflection and contemplation.

9. Keep Your Thoughts Positive

Your thoughts are powerful. In fact, research indicates your thoughts influence how you feel and the serotonin your brain makes. In one study that used positron emission tomography (PET) scans, researchers measured serotonin levels in healthy subjects when they focused on positive, negative, and neutral thoughts. Focusing on positive thoughts was correlated with increased levels of serotonin. If you focus on something positive, your serotonin levels increase, and you feel better! 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. Does your life seem overwhelming at times? Personal responsibilities, taking care of family and managing a career, all at a non-stop pace that can get the best of even the strongest person. Fortunately, there is a way to prioritize yourself without diminishing the commitments you have to others. It all starts in your brain by working on your mental hygiene—a daily practice that is just as important as washing your hands. When you take the necessary measures to protect your mental health so you can function well, you support your mental hygiene, which is critical for thriving in anything you do. It is directly linked to your energy, mood, conscientiousness, motivation, and many other aspects of your life, including the ability to cope with challenges and setbacks. However, if you wake up every day wanting to pull the covers over your head, often feel stressed out, struggle with cravings, or have a mind filled with negative thoughts, chances are it’s time to make some lifestyle changes to elevate your mental hygiene—and improve your life. Mental hygiene is just as important as washing your hands.

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5 MENTAL HYGIENE PRACTICES TO PROTECT MENTAL HEALTH

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

1. Have a regular morning routine.

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

2. Disinfect your thoughts.

If your mind is filled with ANTs (automatic negative thoughts) that run rampant, it’s likely making you feel miserable, stressed, anxious, or depressed. Unfortunately, ANTs are very common—especially as social and political discord continue to abound, the COVID-19 pandemic still looms, and the nightly news seems to be filled with one tragedy after another. All of these can trigger the emotional centers in our brain, making those ANTs feel difficult to control. The good news is that you can get the upper hand with them by learning to challenge the ANTs that are infecting your mind. Here’s how: For each ANT you have, write it down and answer the following questions about it:

Is it true?
Is it absolutely true—with 100% certainty?
How do you feel when you have this thought?
How would you feel if you didn’t have this thought?

Then, flip the ANT you started with to its opposite and see if this new thought isn’t actually truer—and more accurate—than the ANT is. Whenever you catch yourself ruminating on an upsetting thought, take a few minutes to challenge it. With practice, your thinking will become more realistic and improve your emotional health.

3. Fit in time for physical activity.

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

4. Make good decisions about what you eat.

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

5. Prioritize your sleep.

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

Avoid anything that interferes with your sleep, such as caffeine, nicotine, and alcohol. Even though a drink might help you feel drowsy, alcohol decreases the stages of sleep that are the most restful.
Create a regular sleep schedule by going to bed at the same time each night and getting up at the same time every morning.
Keep your bedroom dark, cool, and quiet. A white noise machine can help eliminate distracting sounds.
Turn off your devices and the TV at least an hour before you hit the hay. The blue light they emit can keep you more alert when your brain should be winding down.
Supplements like melatonin and magnesium can promote better sleep.
If you snore or stop breathing while asleep, have your doctor order a sleep study to assess for sleep apnea, a condition that deprives your brain cells of oxygen.

MENTAL HYGIENE FOR BETTER MENTAL HEALTH

Taking the steps to practice mental hygiene every day will help you feel better overall so you can enjoy the things that are important to you. Making changes might feel awkward at first, but by incorporating strategies like these into your daily life, you will quickly reap positive benefits that improve your energy and mood, support optimal mental health, and enhance the quality and success of your life. Anxiety, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. While there is more awareness than ever before about post-traumatic stress disorder (PTSD), mental health professionals and researchers are still discovering its long-term effects on the brain and body. In 2010, researchers began taking note of a greater risk of dementia in war veterans with PTSD when a study showed they had double the risk than veterans without PTSD. Today, researchers are seeing the correlation between PTSD and dementia, even in the general population. The connection between dementia and PTSD serves to underscore the importance of recognizing PTSD and getting proper treatment as early as possible. People with PTSD face a 61% higher risk of dementia. The connection between dementia and PTSD serves to underscore the importance of recognizing PTSD and getting proper treatment as early as possible.

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WHAT YOU NEED TO KNOW ABOUT PTSD

Approximately 3.5% of U.S. adults suffer from PTSD, and an estimated 1 in 11 will be diagnosed with the condition at some point during their lifetime. Although most people think the condition primarily affects military veterans or first responders, it can affect virtually anyone—any nationality, occupation, or ethnicity—adult or child. There are two types of diagnoses given to people based on symptoms that stem from significant emotional and/or physical trauma: PTSD and complex PTSD (CPTSD). PTSD may develop after a single traumatic event that is life-threatening (even if it is just perceived to be) in the person who experiences it. Most of us are familiar with these traumatic events;

Military combat
Being in a destructive natural disaster
Sexual assault
Being held at gunpoint during a robbery

However, what has received more attention in recent years is Complex PTSD. It evolves from prolonged trauma that goes on for months or years and from which rescue or escape seems impossible. Examples of CPTSD are childhood sexual, emotional, and physical abuse, as well as neglect, and related maltreatment. Symptoms of PTSD include the following:

Recurrent and upsetting thoughts of a past traumatic event (being molested, accident, fire, etc.)
Recurrent distressing dreams of a past upsetting event
A sense of reliving a past upsetting event
A sense of panic or fear of events that resemble an upsetting past event
Efforts spent avoiding thoughts or feelings associated with a past trauma
Persistent avoidance of activities/situations which cause remembrance of upsetting event
Inability to recall an important aspect of a past upsetting event
Marked decreased interest in important activities
Feeling detached or distant from others
Feeling numb or restricted in your feelings
Feeling that your future is shortened
Quick startle
Feeling like you’re always watching for bad things to happen
Marked physical response to events that remind you of a past upsetting event, i.e., sweating when getting in a car if you had been in a car accident

If you identify with 4 or more of them, it’s a good idea to get a consultation with a mental health professional. Sufferers of PTSD are more likely to engage in self-destructive behavior such as drinking too much or driving too fast. They are also more vulnerable to suicidal thoughts and behaviors.

PTSD AND DEMENTIA: WHAT THE RESEARCH SHOWS

A fascinating study published in January 2020 in the American Journal of Geriatric Psychiatry revealed a bidirectional relationship between PTSD and dementia. It reviewed 25 articles and found that PTSD in mid-life increased the risk for late-life dementia. Similarly, it found that having Alzheimer’s disease or vascular dementia later in life was associated with a greater risk of delayed development of PTSD or a worsening of symptoms related to the condition. Additionally, a diverse 2020 meta-analysis published in the British Journal of Psychiatry analyzed findings from 13 studies conducted on 4 continents, including data from nearly 1.7 million people, including war veterans and the general population. It found that PTSD was associated with a significant risk for all-cause dementia. Specifically, the researchers found that people with PTSD faced a 61% higher risk of dementia. Interestingly, PTSD was higher in the general population compared to veterans. The researchers attributed this discrepancy potentially to greater awareness and treatment for PTSD among war veterans. The researchers were unclear about how PTSD raises dementia risk. However, they hypothesized that hypervigilance and recurrent re-experiencing of trauma might engage stress-response activity in the brain, and withdrawal from socializing could negatively impact cognition and resilience.

5 STRATEGIES TO HELP HEAL PTSD

These newer studies confirm that PTSD is a strong risk factor for dementia. If you’ve experienced trauma or could identify with more than 4 of the PTSD symptoms above, don’t worry as you can heal and protect your brain. By addressing your PTSD now and adopting a brain healthy lifestyle, you’ll increase the chances of maintaining your memory and cognition as you grow older. Here are 5 strategies for healing from PTSD and Complex PTSD.

1. EMDR (Eye Movement Desensitization and Reprocessing) Therapy

EMDR therapy is a special psychotherapeutic technique that has been shown in studies to be an effective treatment for people who have been emotionally traumatized. It is believed that traumatic events can prevent the brain from processing information as it normally does, which results in these events getting “stuck” in the brain’s information processing center. EMDR therapy uses eye movements or other alternate hemisphere stimulation to remove the emotional charges of these “stuck” traumatic memories. Researchers believe the therapy activates mechanisms in the brain that help you process memory and distressing emotions.

2. Cognitive Behavioral Therapy

Developed in the 1990s, cognitive behavioral therapy (CBT) can be effective for kids, adolescents, and adults who have experienced trauma. This therapy aims to help trauma survivors overcome anxiety, depression, anger, self-harm, and more. It helps a person change unhelpful patterns of thinking, behavior, and emotions.

3. Meditation

Do not underestimate the healing power of meditation, specifically Loving Kindness Meditation (LKM). Research has shown many benefits from LKM, which focuses on developing feelings of goodwill, kindness, and warmth toward others. Reducing symptoms of PTSD and depression, as well as increasing positive feelings are just some of the many benefits researchers, have noted.

4. Brain-Healthy Habits

Brain-healthy habits mean eliminating lifestyle factors that harm your brain while increasing activities that boost your brain health. For example, drugs, alcohol, brain injuries, obesity, sleep apnea, hypertension, smoking, too much sugar, and unhealthy fats are all examples of what hurts your brain. Eating colorful fruits and vegetables rich in polyphenols and good-for-you fats found in avocados and walnuts helps to protect your brain. Getting regular exercise, keeping stress levels down, enjoying 7-9 hours of sleep a night, and engaging in brain-healthy activities are also all good for your brain.

5. Supplements and Medication

Taking nutritional supplements like fish oil can be beneficial for overall brain health. In some cases, medication may be helpful, especially when used in conjunction with other therapies. Taking any of these measures to heal from PTSD will not only help protect your memory from decline later in life, but it will also benefit your brain health, your body, and your overall well-being right now. PTSD, dementia, and memory 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. Modern life is stressful. The American Institute of Stress reports that more than 70% of Americans surveyed say stress affects their physical and mental health. To calm stress, too many people reach for anti-anxiety pills, alcohol, or drugs like marijuana. But these all come with a host of side effects that can harm the brain and lead to other problems. Taking care of your brain and body health means soberly accepting this fact, and consciously working to mitigate the effects of stress by finding activities that naturally relieve it. While that may sound like a chore, it’s actually easier than you think. You may be surprised to discover one panacea for stress reduction that is so accessible, universally enjoyed, and simple, you may have overlooked it: Nature.

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You may be surprised to discover one panacea for stress reduction that is so accessible, universally enjoyed, and simple, you may have overlooked it: Nature. It turns out that connecting with nature in any form—whether you spend time there, listen to its sounds, bring it into your home, watch it in a video, or simply look at a picture of it—calms the body and uplifts the spirit. Best of all, it’s free and there are no negative side effects.

THE SOOTHING POWER OF NATURE

When we are chronically stressed, our sympathetic nervous system activates the fight-or-flight stress response, which serves to protect us from life-threatening danger. The response releases a host of stress hormones that allow us to react quickly and get to safety. However, this response is now being activated continuously by modern life stressors such as traffic congestion, multiple distractions, work pressure, family problems, the current pandemic, natural disasters, and political unrest. High levels of stress hormones are not good for health. Research suggests that chronic stress contributes to high blood pressure and promotes the formation of artery-clogging deposits. It also causes brain changes, according to a 2014 study in Molecular Psychiatry, that may contribute to anxiety, mood disorders, or addiction. One solution to the stress problem is to engage in activities that turn off the sympathetic nervous system and turn on the parasympathetic system. The parasympathetic nervous system controls bodily functions when a person is at rest. Some of its activities include stimulating digestion, activating metabolism, and helping the body relax. That’s where nature comes in. Roughly a decade ago, a significant Japanese study recognized that because humankind spent more than 99.99% of its evolutionary history in natural environments, being in nature might have restorative effects. The study followed 420 subjects at 35 different forests throughout Japan. The results were remarkable. Stress hormones, blood pressure, and heart rates decreased. The parasympathetic nervous system activity increased by 55%, indicating a relaxed state. And activity in natural killer cells involved in the immune system increased by 56%, indicating stronger immune function. The published study caught the attention of public health experts around the world. Since that time, many more studies have been conducted confirming nature’s positive impact on health. One study showed that subjects who simply viewed awe-inspiring images of nature were more likely to do kind acts for others and had a more expansive experience of time, which is a sign of well-being. A study from earlier this year involving 20,000 people found that people who spent at least 2 hours (all at once or parceled out over several visits) a week in green spaces, such as local parks or other natural environments, were considerably more likely to report psychological well-being and good health than those who don’t. Here are 10 simple ways to get a little more nature into your life.

10 WAYS TO ENGAGE WITH NATURE AND REDUCE STRESS

1. Add plants and nature pictures to your space.

Whether you’re at the office or home, adding plants and/or pictures of nature may calm your stress. In one study, people who looked at real plants or posters of plants experienced less stress waiting for medical procedures.

2. Listen to nature sounds.

Listening to the sounds of nature may reduce your stress, whether that is live or a recording. One randomized controlled trial recognized stress-reducing effects from listening to water sounds.

3. Take a walk in the park.

Yes, believe it or not, a simple walk in the local park can take your stress levels down. Research in Behavioral Sciences shows that even short-term visits to urban nature areas have a positive effect on stress. If you can get to an urban woodland area, the positive effects are even better!

4. Watch a nature show or video.

If you can’t get out in nature, watch a nature show or video. A study that involved 120 participants watching videos of awe-inspiring nature showed signs of parasympathetic system activation.

5. Walk on the beach.

You don’t need someone to tell you that a walk near the ocean or a lake will make you feel good, but science indicates this is true. A 2020 study showed that short, frequent walks in blue spaces may have a positive effect on people’s well-being and mood.

6. Look to the birds.

It’s not just nature, but seeing animals in nature makes you feel good too. People living in areas with more birds, shrubs, and trees are less prone to suffer from depression, anxious feelings, and stress, according to research published in BioScience.

7. Swim in the ocean.

Assuming the conditions are safe, swimming in the ocean has been shown to be a boon to health, especially if it is done in a swimming group. An Australian study showed that in addition to the social bonding benefit of ocean swimming in a group, it enhanced health and well-being, and supports the development of self-efficacy and resilience. The authors wrote that swimming groups are “a lot better than medicine.”

8. Get awe-inspired.

Whether it’s looking up at the stars on a clear night or at half-dome on a visit to Yosemite, an awe-inspiring nature experience is good for you in multiple ways. A 2015 study involving Berkeley students showed that those who had experienced awe had the lowest levels of interleukin-6, which has been linked to inflammation, which when chronic can be a sign of stress or bad health.

9. Enjoy flowers.

There’s a reason we give and receive flowers. The beauty and scent of nature’s flowers, especially placed in the home, provide immediate and long-term positive emotional responses, including mood-elevating benefits, enriching social behaviors, and even boosting memory in both males and females, according to a Rutgers University study. The study went as far as to claim, “Flowers may be the plant equivalent of companion animals.”

10. Open a window.

Open your windows and let in the fresh, clean air! High concentrations of negative ions are found in natural, clean air. Ions are invisible charged particles in the air—either molecules or atoms, which bear an electric charge. Research in BMC Psychiatry shows that they are associated with a reduction in depressive symptoms in some people. Even though we live and work in structures and cities that separate us from nature, it is still our original home. Seek out nature and it will reward you with its restorative benefits! Anxiety, depression, PTSD, and other mental health issues related to chronic stress can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. In the U.S., millions of people celebrate “Happy Hour” to decompress at the end of the day. Whether it’s at a bar, a casual get-together with friends, or alone with some beers or a bottle of wine, drinking to unwind is par for the course in American culture. And this lifestyle is clearly reflected back to us on TV and in other media advertising by its portrayal of people smiling and having fun, which then makes drinking alcohol seem like the best way to feel good.

Are You a Heavy Drinker Without Knowing It?

To put your drinking in perspective, the National Institute on Alcohol Abuse and Alcoholism defines heavy alcohol users in this way:

Men who have over 4 drinks in a day or more than 14 drinks per week.
Women who down more than 3 drinks per day or more than 7 in a week.

If you’re like many other people, your drinking habit might have gotten worse during the pandemic, even when restrictions were placed on social interactions. According to a research article in JAMA Network Open, in March 2020—right off the bat—store sales of alcohol in the U.S. increased 54% over the previous year, while online liquor sales increased a whopping 262%! Another study that was published in December 2020 in the International Journal of Environmental Research and Public Health assessed changes in alcohol consumption during the pandemic. The researchers found that 60% of the participants drank more, with almost half of that group drinking to help them manage their stress. This is essentially the same reason so many people use alcohol to unwind at the end of the day anyway.

10 Alcohol-Free Ways to Wind Down

Even though its use is very common, alcohol is a toxin. In addition to the potential for addiction, it increases your risk of liver, heart, pancreas, and brain diseases as well as colon, breast, oral, esophageal, rectal, and liver cancers. Therefore, learning to de-stress without that cold beer, cocktail, or glass of wine will do wonders for the health of your body and your brain. Learning to de-stress without that cold beer, cocktail, or glass of wine will do wonders for the health of your body and your brain.

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Here are 10 great ways to wind down without the booze:

1. Go outside and get some fresh air.

Whether it’s taking your kids to a park, walking the dog, or going for a long stroll while listening to some music or a podcast, simply getting out of your work orbit, moving your body, and shifting your focus onto positive things can help you feel more relaxed.

2. Read a book.

If you’ve been on your feet all day and can’t wait for a chance to relax on your derriere, sit down in a comfy chair (instead of on a barstool) and spend some time reading a good book. Stories can capture our attention and help to shift our thoughts away from the day’s stressors.

3. Cuddle or play with your pet(s).

The mere act of spending time with your furry friends can lower levels of the notorious stress hormone, cortisol. At the same time, it boosts levels of oxytocin which helps you relax. Petting your dog or cat can also lower your heart rate and blood pressure.

4. Exercise.

One of the best ways to shake off the day’s tension is by breaking a sweat and getting in a good workout. Not only is exercise effective in lowering cortisol levels too, but it also increases the production of endorphins, the body’s pain-relieving hormones. And, if you’ve had a really tough day, consider playing a competitive game of tennis, pickleball, racquetball—or even ping pong—to exercise your body and your brain!

5. Do some yoga.

Whether you’re a total beginner or an advanced practitioner, this 5,000-year-old practice helps to reduce mental and physical tension. It can improve muscle strength and the breathing exercises that are incorporated into the movements or poses can induce a sense of calm and clarity.

6. Spend time on your favorite hobby.

If you like to garden, carve wood, play an instrument, paint, sew, or engage in other creative leisure activities, take time after work—or whenever you’re feeling stressed out—to immerse yourself in it for a while. Shifting your focus onto something enjoyable, like hobbies, can lower your blood pressure and stress hormones. Plus it’s fun, which is why you like to do it!

7. Try some meditation.

Sometimes after a long day, it can be difficult to turn off all the noise in your head, which then prolongs feelings of stress. Meditating can help you let go of all that chatter while lowering stress hormones and at the same time enhancing your brain function. If you’ve never done it before, you can find plenty of free beginner meditations online.

8. Have a nice long soak.

Take some time to yourself and draw a hot bath with some lavender, bergamot, or cedarwood essential oil sprinkled into the water. Soaking in the tub causes your skin to release endorphins which makes your muscles relax, so it can be the perfect antidote for a long day.

9. Watch a comedy.

Whether it’s a TV show, stand-up act, or hilarious movie, laughter is one of the best ways to release your tension Interestingly, when you’re having a good laugh at something really funny, your stress response system gets activated at first but then lowers itself. This reduces your blood pressure and heart rate causing you to feel relaxed and happy—with a smile on your face.

10. Choose a non-alcoholic drink.

It is 100% possible to gather with your friends and have a great time even when you are going booze-free. Sparkling water with some lemon, lime, or a few drops of flavored stevia, a low sugar mocktail, or even ice water is refreshing and will give you something cold to sip on while enjoying good company. If alcohol consumption has become your go-to way of coping, you are certainly not alone. Many others increased how much they drink too and now are struggling with overcoming this bad habit. However, by practicing new ways to unwind and release your stress, like the ones described above, you’ll discover how possible and easy it is to decompress in a healthy manner while protecting yourself from the harmful effects of alcohol. Alcohol and drug addiction 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.

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

How Zach Healed His Brain from Alcohol and Drug Addiction

3 Simple Meditations to Calm Anxiety

THE SCIENCE ON MEDITATION FOR ANXIETY AND STRESS

HOW MEDITATION REWIRES YOUR ANXIOUS BRAIN

NEUROBIOLOGICAL MECHANISMS IN MEDITATION

MEDITATION TO CALM ANXIETY: 3 SIMPLE PRACTICES

MAKING MEDITATION A DAILY HABIT

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5 MENTAL HYGIENE PRACTICES TO PROTECT MENTAL HEALTH

1. Have a regular morning routine.

2. Disinfect your thoughts.

3. Fit in time for physical activity.

4. Make good decisions about what you eat.

5. Prioritize your sleep.

MENTAL HYGIENE FOR BETTER MENTAL HEALTH

WHAT YOU NEED TO KNOW ABOUT PTSD

PTSD AND DEMENTIA: WHAT THE RESEARCH SHOWS

5 STRATEGIES TO HELP HEAL PTSD

1. EMDR (Eye Movement Desensitization and Reprocessing) Therapy

2. Cognitive Behavioral Therapy

3. Meditation

4. Brain-Healthy Habits

5. Supplements and Medication

THE SOOTHING POWER OF NATURE

10 WAYS TO ENGAGE WITH NATURE AND REDUCE STRESS

1. Add plants and nature pictures to your space.

2. Listen to nature sounds.

3. Take a walk in the park.

4. Watch a nature show or video.

5. Walk on the beach.

6. Look to the birds.

7. Swim in the ocean.

8. Get awe-inspired.

9. Enjoy flowers.

10. Open a window.

Are You a Heavy Drinker Without Knowing It?

10 Alcohol-Free Ways to Wind Down

1. Go outside and get some fresh air.

2. Read a book.

3. Cuddle or play with your pet(s).

4. Exercise.

5. Do some yoga.

6. Spend time on your favorite hobby.

7. Try some meditation.