As the coronavirus continues to spread around the globe and more people hunker down at home, you may get sucked into binge-watching TV shows or endlessly scrolling through your social media feed. Neither of these activities is good for your brain, and they could increase feelings of stress, anxiety, and depression.
Get your blood pumping and the oxygen flowing to your brain with an indoor dance party. Just turn up your favorite tunes and start moving. Coordination activities like dancing activate the brain’s cerebellum, an area associated with thought processing. Dancing can be a helpful treatment for depression, according to a 2017 study, and research in The New England Journal of Medicine shows that it reduces dementia risk by 76%.
A 2016 study shows that doing things for others boosts happiness by activating the release of dopamine in the brain. A simple way to do this at home is to write letters to seniors in nursing homes. Many assisted living facilities are tightening visitor regulations or banning all visitors. You can brighten up a senior’s day—and your own—by sending a greeting card.
Your brain (and your immune system) needs nutrient-dense foods to function optimally. Try these free recipes from nurse and bestselling author of The OMNI Diet and The Brain Warrior’s Way Cookbook Tana Amen to boost your brain health. Whip up a yummy protein smoothie—like the Focus & Energy Smoothie—to start your day. Make an awesome anti-inflammatory salad—like Tana’s Rainbow Chard Salad—that’s packed with prebiotics (dietary fiber) such as cabbage and carrots. Boost immunity with onions and garlic in soups and stews like Healthy Turkey Chili. And satisfy everybody’s sweet tooth with a brain healthy dessert, like Nutty Butter Cups.
This meditation is intended to develop feelings of goodwill and warmth toward others. It has been found to quickly increase positive emotions and decrease negative ones, reduce symptoms of posttraumatic stress disorder (PTSD), increase gray matter in the emotional processing areas of the brain, and boost social connectedness. Here’s how you do it.
Take 2-3 deep breaths, taking twice as long to exhale. Let any worries or concerns drift away and feel your breath moving through the area around your heart. As you sit, quietly or silently repeat the following or similar phrases:
May I be safe and secure
May I be healthy and strong
May I be happy and purposeful
May I be at peace
Let the intentions expressed in these phrases sink in as you repeat them. Allow the feelings to grow deeper.
After a few repetitions, direct the phrases to someone you feel grateful for or someone who has helped you:
May you be safe and secure
May you be healthy and strong
May you be happy and purposeful
May you be at peace
Next, visualize someone you feel neutral about. Choose among people you neither like nor dislike and repeat the phrases.
Next, visualize someone you don’t like or with whom you are having a hard time. Kids who are being teased or bullied at school often feel quite empowered when they send love to the people who are making them miserable.
Finally, direct the phrases toward everyone universally: “May all beings be safe and secure.”
You can do this for up to 30 minutes. It’s up to you.
The best way to slow the brain aging process is to learn something new. Take an online course (like the Change Your Brain Masters Course to conquer anxiety, depression, obsessiveness, anger, and memory problems), download a foreign language app, or read a book like Dr. Amen’s The End of Mental Illness, which offers over 100 simple things you can to heal your brain and prevent or reverse the problems that are making you feel sad, mad, or bad.
Music can soothe, inspire, improve your mood, and help you focus. After evaluating more than 800 people, researchers have found that people listen to music to regulate energy and mood, to achieve self-awareness, and to improve social bonds. In his powerful book, The Secret Language of the Heart, Barry Goldstein reviews the neuroscience properties of music. “Music stimulates emotional circuits in the brain … Releases oxytocin, the cuddle hormone, which can enhance bonding, trust, and relationships. Soothe your stress with the following research-based playlist (without lyrics because words can be distracting).
Sonata for Two Pianos in D Major (K. 448) – Mozart
Clair de Lune – Debussy
Adagio for Strings – Samuel Barber
Piano Sonata No. 17 in D Minor (“The Tempest”) – Beethoven
First Breath After Coma – Explosions in the Sky
Adagio for Strings – Tiësto
Fanfare for the Common Man – Aaron Copeland
Weightless – Marconi Union
Flotus – Flying Lotus
Lost in Thought – Jon Hopkins
The Soundmaker – Rodrigo y Gabriela
See – Tycho
Spectre – Tycho
If you’re looking for inspiration, relaxation, stress relief, background music for meditation, or something to spark your creativity, you can find instrumental music on the BRIGHT MINDS: Memory Rescue Music CD.
This is a wonderful time to enhance your brain and activate the brains of your furry family members. Studies have found many mental health benefits of pet ownership. For example, petting your pooch triggers the release of feel-good neurotransmitters serotonin and dopamine, and it lowers levels of the stress hormone cortisol. Just looking in your dog’s eyes produces the bonding chemical oxytocin.
You don’t need access to a yard to get your green thumb in action. There are many indoor garden kits available that will allow you to grow brain healthy bell peppers, microgreens, and herbs (think basil, oregano, and rosemary). A 2019 study found that gardening was associated with a significant increase in levels of brain-derived neurotrophic factor (BDNF), which is associated with cognitive function and memory.
Social isolation drains your brain, but social distancing doesn’t have to mean loneliness and solitude. Exercise your social skills with video conferencing, Instagram Live, FaceTime chats, and more.
Exposure to toxins can harm your brain and increase the risk of depression, suicide, ADD/ADHD, learning problems, memory problems, brain fog, autism, temper outbursts, psychotic behavior, and dementia. Download the Think Dirty app and dump the chemical-laden personal care products and household cleaners that can harm your brain.
If you’re really struggling during this time but don’t want to leave your home, take action to enhance your brain and mental wellbeing with video therapy sessions.
If you’re struggling with anxiety, panic attacks, depression, or other mental health issues, you aren’t alone—45% of Americans say the coronavirus pandemic has impacted their mental health. Just because you’re sheltering at home doesn’t mean you have to wait for the pandemic to be over before seeking help. In fact, during these uncertain times, your mental well-being is more important than ever and waiting to get treatment is likely to make your symptoms worsen over time.
At Amen Clinics, we’re here for you. We offer mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples, as well as in-clinic brain scanning to help our patients. Find out more by speaking to a specialist today at 888-568-6141. If all our specialists are busy helping others, you can also schedule a time to talk.
You probably know that persistent sadness, feelings of hopelessness, and withdrawal from social connections are common symptoms of major depressive disorder. But there are many other signs that you may not know are associated with the condition. At Amen Clinics, we see patients every day who complain about symptoms that they don’t realize are associated with the disorder. Based on our experience with tens of thousands of patients, here are 10 signs of depression that often go unrecognized. Do you have any of these?
Many of the patients we see complain of back pain, muscle soreness, headaches, or chest pain that isn’t related to a specific injury or activity and that doesn’t go away with treatment. In most cases, it never occurred to them that it might be related to depression. But research in CNS Drugsshows that approximately two-thirds of people with depression report unexplained physical pain. Our brain imaging work using SPECT technology shows that people who experience chronic pain tend to have high activity in a part of the brain called the limbic system. When there is too much activity in this area of the brain, it is also associated with depression.
One of the things we notice in our depressed patients is that they tend to catch every cold or flu bug that’s going around. They are usually surprised to learn that depression may negatively impact your immune system, making you more susceptible to viruses and infections. It can also make it harder for you to fight off infections, which means it may take you longer to get over that cold.
When negative thoughts keep swirling in your head, it’s hard to stay focused on the task at hand. A 2014 study in Plos One found that aside from sad moods, concentration problems were one of the most common and debilitating symptoms among depressed people. In our clinics, we see many people who think their problems with focus are a sign of ADD/ADHD, but their brain scans show that it’s actually depression.
Do you find yourself getting irritated at the smallest things your family, coworkers, or friends do? Are you feeling angry at the world? Research in the Asian Journal of Psychiatry shows there is a close relationship between anger and major depressive disorder. In our experience, people often don’t make the link between irritability and depression. That’s what happened with Chad. He came to see us because his wife said he needed to get anger management, or she would divorce him. She was tired of Chad getting mad at her and their kids for really insignificant things. When we scanned his brain, however, it was consistent with one of the 7 patterns of depression we have identified. Treating his depression helped him feel less annoyed and more accepting.
At Amen Clinics, many of the people we see who have memory issues are unaware that it may be related to depression. A growing body of scientific evidence shows that untreated depression significantly raises the risk of developing memory problems and cognitive impairment. For example, a 2015 study concluded that depression is associated with short-term memory loss. Other research has found that people who are depressed have a harder time recalling the intricate details of their lives, meaning you may remember general events but have trouble with the specifics.
At Amen Clinics, we know that physical health is tied to mental health, so we delve into our patients’ overall wellbeing as part of our evaluations. People are often stunned to learn that having constipation is linked to depression. According to a 2011 report, 22% of constipated people studied showed symptoms of severe depression and 13% had borderline depression levels.
Some people we see don’t think they’re depressed because they don’t feel sad or weepy. One woman, Sarah, said she didn’t feel much of anything at all and was basically devoid of any emotion. She wasn’t even sad about her child’s high school graduation. “It’s just the next step in life,” she said flatly. She mistook her lack of emotion as a sign of strength. When you don’t feel anything no matter what happens in your life, it can be a sign of depression.
These days, it seems like everybody’s perpetually tired. The majority of our depressed patients say they feel exhausted, but they often blame it on something else like not getting enough sleep. When you’re depressed, it takes so much extra effort just to get through your day, it can leave you feeling wiped out.
For some people with depression, the idea of relaxing or having nothing on your calendar can induce stress and anxiety. Our patients often say that downtime is just that—a time when the ANTs (automatic negative thoughts) infest their brains and make them feel down. For example, Shailene thought she was just a type-A go-getter who liked to feel productive at all times and didn’t realize that her need to fill up her time was really just a way to avoid the negativity that would creep in when she wasn’t busy.
Some of our patients say they feel like they’re wearing a mask during the day, trying to appear cheerful and motivated. This can be a sign of “smiling depression,” in which people look like the picture of success on the outside, but they feel empty inside.
If you’re experiencing any of these issues, it’s a good idea to investigate if it might be a sign of depression.
At Amen Clinics, we take a unique brain-body approach to diagnosis and treatment that includes brain SPECT imaging, as well as laboratory testing to check physical health, and other important factors that could be contributing to symptoms. By getting to the root cause of your symptoms, we can create a more effective, personalized treatment plan for you.
If you want to join the tens of thousands of people who have already enhanced their brain health, overcome their symptoms, and improved their quality of life at Amen Clinics, speak to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.
Are you one of those people who are hoarding toilet paper and face masks? Are you freaking out from all the scary news or feeling completely depressed from all the social distancing? Or are you like those Spring Breakers flocking to the beaches like nothing’s wrong?
The way you react in a crisis like the coronavirus pandemic depends on your brain type. After studying more than 160,000 brain SPECT scans at Amen Clinics, it’s clear that not all brains are the same. SPECT is a brain imaging tool that measures blood flow and activity and shows areas of the brain with healthy activity, too much activity, or not enough activity.
Based on our brain imaging work, we have identified 5 primary brain types that influence who you are, how you behave, and how you relate to others. Here’s a look at how each of the brain types tends to respond during times of crisis and pandemics.
On brain SPECT scans, the balanced brain shows full, even, symmetrical blood flow in most areas.
If you have the Balanced Brain Type, you’re likely to be focused, flexible, and emotionally stable. You’re one of those people who shows up on time, follows through on promises, and copes well with life’s ups and downs—even with global pandemics.
In times of extreme stress, you tend to have healthy levels of worry and anxiety, which means you’ll be prepared but won’t go overboard by hoarding or panicking. In general, you aren’t much of a risk-taker, so you listen to what the government and experts say and follow the rules regarding social distancing. You stick to getting information about the virus from reputable sources like the CDC, and you also follow sound advice to boost your immune system to minimize your risk of developing COVID-19.
Support your Brain Type: Eat a healthy diet; get regular exercise; and take multi-vitamins, omega-3 fatty acids, and vitamin D.
This type typically has lower activity in the front part of the brain in an area called the prefrontal cortex (PFC).
The Spontaneous Brain Type tends to be creative, out-of-the-box thinkers who would rather do things on the spur of the moment than have a set schedule. You may struggle with a short attention span, distractibility, disorganization, and impulse control problems. These people are often adrenaline junkies—think of firefighters, for example, who are more likely to run toward a fire than away from it. Spontaneous types often don’t believe that rules apply to you, so in this pandemic, you might not be adhering to social distancing recommendations. You may even be one of those people crowding the beaches in Florida or having a “coronavirus party” with your other spontaneous friends.
These are the “Don’t worry, be happy” type of people. This means you aren’t worried about the pandemic, but you likely aren’t taking the precautions that could help you prevent exposure to it. And you may not be doing anything to enhance your immunity since you aren’t afraid of catching it. Unfortunately, a longevity study found that “Don’t worry, be happy” people die the earliest from accidents and preventable causes. This type is often seen in people with ADD/ADHD.
Support your Brain Type: Engage in lifestyle strategies that boost activity in the PFC, including eating a higher-protein diet; taking supplements, such as green tea, rhodiola, and ginseng; and doing cardio exercise.
People with this brain type often have increased activity in the front part of the brain in an area called the anterior cingulate gyrus (ACG).
People with this brain type are like a dog with a bone. You tend to be strong-willed, don’t take no for an answer, and think it’s your way or the highway. With frontal lobes that work hard, you’re always on alert, so in a crisis or pandemic, you go into overdrive. In an effort to prevent the virus, you may wash your hands so much your skin cracks, which actually increases your vulnerability for infections. You’re a natural prepper who likely has a storeroom stocked with every conceivable emergency supply. You may even be one of those people stockpiling face masks, toilet paper, and hand sanitizer. It isn’t because you lack empathy for others; it’s because you worry so much you need to feel like you have some control over the situation.
You also tend to thrive when you can follow a routine, so suddenly being out of a job, having to work from home, or having to self-isolate can cause you to get bent out of shape. You may struggle more than others with a new schedule. When the brain’s ACG is overactive, it also means you can get stuck on negative thoughts, which can be associated with anxiety, depression, and obsessive compulsive disorder (OCD). It’s critical for people with this type to disinfect your thoughts. Mental hygiene is just as important as washing your hands.
Support your Brain Type: To calm an overactive ACG, boost serotonin in the brain with healthy carbs (such as sweet potatoes and hummus), salmon, turkey, eggs, nuts, and seeds; supplements like 5-HTP and saffron; and burst training.
This type often has increased activity in the limbic system, the emotional centers of the brain.
Having the Sensitive Brain Type means you tend to have great empathy for others. On the downside, it means you can be deeply impacted by frightening news and distressing social media posts. In a global crisis like the coronavirus pandemic, you may be feeling so overwhelmed that you retreat from everything and everyone. You may go beyond healthy social distancing and self-isolation by completely removing yourself from any contact with anyone, which only exacerbates feelings of sadness and loneliness.
Many people with this brain type struggle with moods, can feel overwhelmed and are likely to have lots of automatic negative thoughts (ANTs). You’re a glass half empty type who tends to see doom and gloom in our future. Being highly sensitive can make you more vulnerable to depressive disorder, addiction, and cyclic mood disorders like bipolar disorder.
Support your Brain Type: Calm the emotional centers of the brain with healthy fats, such as avocado, almonds, and salmon; take omega-3 fatty acids (the kind with more EPA than DHA), s-adenosylmethionine (SAMe), and vitamin D; get some sunshine or try bright light therapy; and do physical activities like dancing. Be sure to reach out to connect with loves ones, whether it’s a phone call, a video conference, or Face Time.
Heightened activity in the anxiety centers of the brain—such as the basal ganglia, insular cortex, or amygdala—is seen in this type. This is often linked to low levels of the neurotransmitter GABA.
If you have the Cautious Brain Type, you’re likely to feel anxious, which typically makes you more prepared. You probably already had extra rolls of toilet paper and paper towels on hand before the pandemic even arrived. People with this type tend to have such busy minds that it’s hard to relax. In stressful situations, it’s common to have trouble sleeping or to experience physical symptoms from anxiety, such as headaches, muscle aches, or an upset stomach.
You may be so anxious about what’s going on that you watch the news constantly for the latest updates, but this just fuels your anxiety. You typically follow the rules, so in a pandemic, you’re doing what the experts recommend. You may even be going further by wearing a face mask at all times in your own home or preaching to your followers on social media to make sure they take things seriously.
People with this brain type are more vulnerable to anxiety and panic attacks, and substance use disorders. This means you may be turning to a glass of wine—or 3 or 4 of them—to self-medicate in times of stress. This may work in the short-term, but it boosts anxiety in the long run. There are healthier ways to soothe your nerves.
Support your Brain Type: Calm the brain’s anxiety centers by avoiding caffeine, booze, and sugary sweets; supplement your diet with GABA, magnesium, omega-3 fatty acids (higher in DHA than EPA), and theanine from green tea; and try calming activities like meditation, hypnosis, deep breathing, and yoga.
If you’re struggling with anxiety, panic attacks, depression, or other mental health issues, you aren’t alone—45% of Americans say the coronavirus pandemic has impacted their mental health. Just because you’re sheltering at home doesn’t mean you have to wait for the pandemic to be over before seeking help. In fact, during these uncertain times, your mental well-being is more important than ever and waiting to get treatment is likely to make your symptoms worsen over time.
At Amen Clinics, we’re here for you. We offer mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples, as well as in-clinic brain scanning to help our patients. Find out more by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.
Tensions are high. You’re on edge. Your nerves are frayed. And you’re stuck at home your significant other—all day and all night! Attorneys are expecting a rise in divorce rates due to couple self-isolating, according to media reports.
At Amen Clinics, we’ve been hearing from many couples who are struggling while sheltering in place due to the coronavirus pandemic. Here are some of the most common concerns we’re hearing and some strategies to turn this stressful time into one that strengthens your connection.
With the high anxiety that has come with the global pandemic, tempers are running hotter than ever. The human brain is wired for negativity and during this time, you may be noticing every single thing your loved one is doing that irritates you—leaving the toilet seat up, talking too loud on the phone, not being able to make a decision about anything. It can lead to the two of you spewing venomous words at each other.
Try to rewire your brains to notice the good things rather than just the bad things. Make it a priority to look for the positives throughout the day. Start your day by saying, “Today is going to be a great day.” Then every time your partner does something nice—or even just something that isn’t annoying—take notice. Say thank you for washing the dishes after lunch, tell her how good her hair smells after a shower, or tell him how much you appreciate him walking the dog. These little things will help train your brain to seek out the positive.
Even couples who typically get along really well can suffer from too much togetherness. Some people feel like having their significant other around all the time is crowding them. Even if you live in a small apartment, you can still find ways to get a little alone time.
For example, take turns exercising outside (weather permitting). Go for a walk in the neighborhood by yourself and suggest your partner do the same at a different time. The fresh air can stimulate your senses and give you a breather from each other. You can also indulge in some “me” time by taking a bath. And headphones or earplugs can help create artificial space even when you’re sitting right next to each other.
When someone loses their job, it steals a bit of their identity, self-confidence, and self-worth. Your significant other may be wearing their pajamas all day, lying on the couch binge-watching TV shows, and eating chips or ice cream. Meanwhile, you feel like you’re stuck doing everything around the house and might also be trying to work from home to keep at least one income.
Suggest (don’t nag) that you tackle a few household projects together. Maybe you clean out the closets or put together that Ikea bookshelf you bought but never assembled. By presenting these projects as team endeavors you alleviate the idea that you’re criticizing them for being lazy.
Anxiety and negativity are contagious. If both of you are constantly talking about feeling depressed and stressed, you may be creating a downward spiral that causes you both to isolate from each other emotionally.
Schedule some fun time. Make an appointment with each other to do something uplifting every day. Make a silly dance video for TikTok. Play a board game. Teach your dog new tricks. Or schedule time for sex. The idea is to do something enjoyable together that generates positive feelings, triggers the release of feel-good neurohormones, and enhances bonding.
If one or both of you are unable to escape the anxiety and depression you’re feeling, it’s important to seek help. During this time, mental telehealth and video therapy is a great option.
Some couples who have been married for many years and have raised children are discovering that all this togetherness is shining a glaring light on hidden problems in their relationship. In the hustle and bustle of normal everyday life, you may not have noticed that you have drifted apart or that you haven’t been connecting on a meaningful level.
If you’re finding yourself feeling alone even though the two of you are together, it’s time to open up the lines of communication. Before turning on the TV or diving into your social media feed, make it a point to talk to each other. Ask your significant other how they’re feeling or what their biggest concerns are. It can jumpstart the conversation and help you rediscover what you love about each other. If you need help reconnecting, couples therapy can help.
If you’re struggling with anxiety, panic attacks, depression, or other mental health issues, you aren’t alone—45% of Americans say the coronavirus pandemic has impacted their mental health. Just because you’re sheltering at home doesn’t mean you have to wait for the pandemic to be over before seeking help. In fact, during these uncertain times, your mental well-being is more important than ever and waiting to get treatment is likely to make your symptoms worsen over time.
At Amen Clinics, we’re here for you. We offer mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples, as well as in-clinic brain scanning to help our patients. Find out more by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.
By Jennifer Love, MD
As time marches on, and we try to adjust to seeing masks on people everywhere we go (will we ever really get used to that?), COVID-isolation is growing. Yesterday at my neighborhood market a shopper was wearing a gas mask, which totally freaked me out since I recently watched Season 3 of The Tunnel on PBS Passport. But that aside, I observed two extremes at the store that day.
First, I noticed an eerie solitude, a somber atmosphere, with people disconnected from faces, from expressions, from smiles. People turned inward, watching the scene in silence, avoiding eye contact. The atmosphere was heavy, anxious, apocalyptic.
Then a woman rode up on her bicycle and started talking to the people in line as she removed her helmet and locked up the bike. I made a place for her in the long line in front of me. Behind her homemade bandana mask was a smile. No one could see it, but it was obvious. What makes her so different from the rest? And how can we learn to be more like her?
As I’ve been caught up in my own COVID-isolation—feeling challenged every day to avoid feeling the impact of not having hugged another human being in a month, keeping myself busy seeing patients, writing, making my environment cozy—I’ve discovered a new type of creative connection. And once I opened myself up to these new COVID-connections, I felt less isolated and less lonely.
***
I’ll admit my first attempt was a little rough around the edges. I read a post online written by a doctor in Michigan about the importance of social distancing before it was really catching on. My office was still open at the time, so I reached out, introduced myself, and thanked him for the info. I communicate with doctors and researchers all the time, but this time this introvert uncharacteristically (and quite frankly nervously) added a postscript: “I requested to follow you on Instagram. I’m not a crazy stalker—it’s my non-professional page I use to connect to non-work things.” (OMG!)
What ensued were a few days of engaging conversation, ranging from COVID safety to jokes about alcohol consumption, to graphs of sleep patterns (his, not mine, but clearly, I had found a fellow nerd). After about a week it petered out; we’re busy doctors after all. But it was my first COVID connection.
***
Soon following were messages from a friend I knew and adored in high school, who is now a traveling hospice nurse in rural Montana, helping people die with love and grace and the support of her kind and gentle spirit, in the comfort of their homes, without a single piece of personal protective equipment. We’ve been discussing her fears, her asthma, her daughters, her vulnerabilities, and I’m trying to remind her of her strengths and resilience. I’m also sending her my emergency N95 mask. She needs it more.
***
My best friend’s brother-in-law is also a physician. His life is overflowing with work and family and responsibilities, but as a sensitive human, he saw through my humor into my isolation and started making me laugh via text. He’s a musician in a band, and I call him Sgt. Pepper. He sends me tracks from his band, and they’re really weird and creative. They are also always appreciated.
***
A woman I’ve known since we were in Brownies together in kindergarten (!) recently moved to Morro Bay with her wife and opened a coffee shop called Skippers Brew. They were just hitting their stride when social distancing started, and soon California was put under “shelter in place” orders. They were scrambling—limiting their hours and taking on side jobs to stay afloat. But instead of thinking only about themselves, they started a campaign for people in their community who suddenly couldn’t afford the luxury of stepping out for a coffee-to-go. Did they ask for donations? You betcha! But not for themselves.
They started a “skip it forward coffee giving campaign” so that when people go online and pay for a drink option, a coupon for that drink is posted on the wall. So all anyone has to do is walk in, take a coupon, and enjoy a latte or cappuccino thanks to the kindness of another human. Even during this time when small businesses are crashing, these women are trying to make it work and supporting their community in the process.
It’s COVID-kindness at its best.
***
Yesterday I was contacted by a stranger online (always sketchy—I mean, look what I said to the Michigan doc!), who had a package of cookies delivered to her door for someone who shares my last name (I use a different name on my private social media accounts). She wanted to know whether I knew this person, so she could have the cookies redirected. She said she kept them on her porch in case she found the rightful recipient, so they could easily be picked up and redirected with minimal handling. I referred her to a second cousin of mine, who lives in this woman’s area. She signed off with, “Thank you so much for answering me, and stay well with your loved ones,” with a little heart emoji. Just a kind stranger from across the country, trying to help a neighbor get her cookies.
***
Two nights this week I stayed up texting until one in the morning with a friend from high school I haven’t seen or heard from since the early ’90s. It was completely random, unexpected, and ended up being quite heart-fulfilling.
***
Are you experiencing COVID-isolation? It certainly isn’t easy. But as my own experience shows, it is possible to connect while sheltering at home. Here are a few strategies that even introverts like me can try:
Go ahead, create some COVID-connections. I’d love to hear about them!
Dr. Jennifer Love is board-certified in psychiatry, addiction psychiatry, and addiction medicine, and is a Diplomate of the American Board of Psychiatry and Neurology and the American Board of Addiction Medicine. Dr. Love is an award-winning researcher and international speaker, interested in the interface between cultural and spiritual factors and overall mental health. She is also suboxone certified. Dr. Love’s work focuses on restoring life balance, brain and body health, and helping her patients improve their functionality and satisfaction in life. She considers a wide range of interventions including nutraceuticals, medication, exercise, yoga, psychotherapy, and sleep/relaxation training. Her specialties include mood disorders, substance use disorders, anxiety disorders, anger and irritability, behavioral addictions, co-occurring pain, and opioid dependence.
Dr. Love is the co-author of When Crisis Strikes: 5 Steps to Heal Your Brain, Body, and Life from Chronic Stress. Stay up to date by following @dr_author_jennifer_love on Instagram.
If isolation and loneliness are causing you to feel depressed or suicidal, or if it’s causing you to relapse or to think about relapsing, Amen Clinics is here for you. We offer remote clinical evaluations as well as mental telehealth sessions to help you. Find out more by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.
Note: If you are suicidal, in the U.S. you can call 9-1-1, or text the word “home” to 741741, or call 1-800-273-TALK (8255) for support.
The coronavirus, raging wildfires, mass shootings—the world has become an increasingly scary place. You may be filled with anxiety about the latest threat—COVID-19—or wracked by obsessive worries about what might occur in the future. In our modern world, it seems like there is always a threat looming. Can you ever feel safe? You can’t stop what’s happening around the globe, but you can change what’s going on inside your brain to prevent fear from ruling your life.
Given our ancestry, negative thoughts protected us from early death or becoming supper for more powerful animals. From our earliest times on earth, being aware of and avoiding danger was crucial to survival. Unfortunately, even when the world became safer, negativity bias remained in our brains.
Researchers have demonstrated that negative experiences have a greater impact on the brain than positive ones. People pay more attention to negative news than to positive news, which is why news outlets typically lead broadcasts with floods, murders, political disasters, and these days, coronavirus. Studies from the content marketing website Outbrain.com found that the average click-through rate on headlines with negative adjectives was an astounding 63% higher than positive ones.
Negative emotions outweigh positive emotions, which is why it is critical to discipline your natural tendency toward the negative and amplify more helpful thoughts and emotions to help you feel more safe and secure regardless of current events.
We are not controlled by events or people, but rather by the perceptions we take of them. Perception is the way we, as individuals, interpret ourselves and the world around us. The view that you take of a situation has more reality than the actual situation itself. You don’t need to try to change the outside world, but rather to change your inside world.
Take a look at the following A-B-C model:
A is the actual event.
B is how we interpret or perceive the event.
C is how we react to the event.
Other people or events (“A”) can’t make us do anything. It is our interpretation or perception (“B”) that causes our behavior (“C”). Questioning the “B” stuff is so important. It can make the difference between feeling secure and fearing that your life is about to end.
So many external events are out of our control. Natural disasters, terrorist attacks, and health threats like the current COVID-19 pandemic can come out of nowhere and have devastating effects. Rather than letting your thoughts spin out of control about what might happen, shift your focus to the things you can do to prevent a problem or react to it if it affects you. With the coronavirus, the CDC and WHO have shared many strategies to protect yourself. Keep those top of mind, and repeatedly tell yourself you’re doing the right things to stay safe.
Staying glued to the TV or scrolling endlessly on news sites on the internet can fill you with fear. Allowing yourself to be constantly inundated with scary headlines can keep you mired in a sense of panic. Research shows that just 14 minutes of negative news has been found to increase both anxious and sad moods. Minimize your exposure by setting time limits for viewing and internet browsing. Stick with about 5 minutes during the day, and skip it at night completely when it is more likely to interfere with your sleep.
Developing the habit of accurate, honest, and disciplined thinking is essential to feeling safe in times of stress. This is not positive thinking, which can actually inhibit feeling better over the long run. In fact, people who live by the philosophy “don’t worry, be happy” die the earliest from accidents and preventable illnesses.
Killing the ANTs (automatic negative thoughts) is one of the best strategies to change your thinking and conquer overwhelming feelings of fear and anxiety as well as obsessive worries. You can learn to eliminate the ANTs and replace them with more helpful thoughts that give you a more accurate, fair assessment of any situation. Simply notice your thoughts when they are negative, write them down, and talk back to them. If you can correct negative thoughts, you take away their power. This skill alone can completely change your life if you embrace and practice it.
As soon as you awaken or your feet hit the floor in the morning, start the day by saying these words out loud. Since your mind is prone to negativity, unless you train and discipline it, it will seek out stress in the upcoming day. When you direct your thoughts to “Today is going to be a great day,” your brain will help you uncover the reasons why it will be so. You have a choice in where you direct your attention, even in times of uncertainty. This simple strategy can make a powerfully positive difference in your life.
Another exercise that has been shown to quickly increase your feelings of well-being is called “What Went Well.” Research has shown that people who did this exercise were happier and less depressed at 1-month and 6-month follow-ups than at the study’s outset. Right before bed, write down 3 things that went well that day, then ask yourself, “Why did this happen?” In a 2017 study, this simple exercise has been found to help people in stressful jobs develop a more positive sense of wellbeing.
If you find yourself overwhelmed by anxiety, and your heart starts racing and you can’t catch your breath, take heart in knowing that you can calm a panic attack. Here is a 4-step prescription to fight panic:
If you’re struggling with anxiety, panic attacks, depression, or other mental health issues, you aren’t alone—45% of Americans say the coronavirus pandemic has impacted their mental health. Just because you’re sheltering at home doesn’t mean you have to wait for the pandemic to be over before seeking help. In fact, during these uncertain times, your mental well-being is more important than ever and waiting to get treatment is likely to make your symptoms worsen over time.
At Amen Clinics, we’re here for you. We offer mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples, as well as in-clinic brain scanning to help our patients. Find out more by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.
Over 15,000 lives lost. Nearly half a million people infected. Millions of jobs lost. Nearly all of us forced into isolation. As a nation of over 327 million people, we are all feeling the effects and being traumatized. For some of us, it may develop into posttraumatic stress disorder (PTSD), a condition that affects approximately 3.5% of American adults.
PTSD has been making headlines in recent years as awareness about the condition grows, but there’s another side to trauma that few people know about. In some people, trauma can actually lead to something positive. And during these unprecedented times, it may spark post-pandemic growth.
First, let’s look at the effects of trauma on brain activity. Brain imaging research has shown that PTSD is associated with hyperactivity in the amygdala (the brain’s fear center) and other emotional parts of the brain. It also leads to decreased activity in parts of the prefrontal cortex (PFC), which is the region involved in impulse control, judgment, empathy, and forethought. This means that people who suffer from trauma can have heightened fear responses (high amygdala activity) and lower self-control (lower PFC activity).
The combination of heightened fear and lowered self-control is a prescription for trouble and often leads people to try to self-medicate. Common forms of self-medication, such as alcohol, opiates, marijuana, or a diet laden with sugar and foods that turn to sugar, can help to calm the amygdala and anxiety in the short run, but they also reduce the activity of the PFC even more, giving someone less control over these behaviors. It all adds up to further trouble, including addictions and obesity.
But it doesn’t have to.
One of the most exciting areas of trauma research is in posttraumatic growth (PTG). The term was coined in the mid-1990s by psychologists Richard Tedeschi and Lawrence Calhoun at the University of North Carolina at Charlotte.
They have found that whenever a group of people is traumatized—as we are all currently being traumatized—about 10% will develop PTSD. Considering our current population, this means that following the pandemic, about 30 million people could develop symptoms of PTSD, such as nightmares, flashbacks, or feeling numb. Approximately 80% of people will return to their normal baseline within a few months. Another 10% will actually be stronger than they were before the trauma happened—they will experience post-pandemic growth.
Achieving this type of growth is based on 5 factors that can improve symptoms of distress. The mnemonic SPARK can help you remember them. Here’s a look at how some people are already planting the seeds for post-pandemic growth.
In this current time of coronavirus-fueled trauma, ask yourself what changes you can start making now to spark post-pandemic growth. According to Dr. Tedeschi, as many as 90% of trauma survivors report at least one aspect of posttraumatic growth. Which aspect of your life can you improve?
If you’re struggling with anxiety, panic attacks, depression, or other mental health issues, you aren’t alone—45% of Americans say the coronavirus pandemic has impacted their mental health. Just because you’re sheltering at home doesn’t mean you have to wait for the pandemic to be over before seeking help. In fact, during these uncertain times, your mental well-being is more important than ever and waiting to get treatment is likely to make your symptoms worsen over time.
At Amen Clinics, we’re here for you. We offer mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples, as well as in-clinic brain scanning to help our patients. Find out more by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.
By Michelle Flowers, MD
Parenting isn’t easy, even on an ordinary day. Like many of you, my normally jam-packed, but somewhat routine life, has been uprooted and chaos has taken hold. If you, like me, are feeling a bit disoriented, here are a few strategies that can help.
Unrealistic expectations are the enemy of a peaceful life. Now is a time to seriously evaluate what you can let go. I know your neighbor is posting on social media about how they’re getting organized or getting into the best shape of their lives thanks to “quarantraining.” But you need to remember that the “just-right” thing for your neighbor isn’t necessarily the just-right thing for you. Make a list of the expectations you have for yourself and your children then get rid of at least half of them. Leave space for peace by keeping only the essentials.
Although social media can be an excellent way to stay connected to friends and family, it can also cause suffering. Switching your attention back and forth creates stress in your brain. Decide on a reasonable amount of time (probably less than what your screentime app currently shows) and then schedule it into your day. Turning off notifications or keeping your phone in another room while you are working or spending time with your family helps create healthy boundaries. For more on this subject, check out the ScreenAgers movie or the Center for Humane Technology.
Even during uncertain times, you can still be certain of a few things. The steadiness of the Earth beneath your feet is one of them. The oxygen in the air you breathe is another. Make time to get outside and give nature a chance to support and energize you.
It may sound simple, but you need to keep breathing. You might be holding your breath without even knowing it’s happening. Take a moment to stop and become aware of your breathing. Breathe deeply and with a sense of wonder and gratitude. Notice the difference in how you feel when you inhale and exhale slowly. Link up this practice to something you already do multiple times a day, such as making a phone call, writing an email, or walking through a doorway. This will set a reminder in your brain to check in and take a relaxing breath.
There will be times when your emotions choose you, but you can empower yourself by deciding how you would like to feel and then taking steps to make it happen. Gratitude is one of my favorite emotions and often an excellent place to start. Make time in your day to consider at least one thing you are genuinely grateful for. Think about it in great detail and try to recreate a sense of gratitude that fills your entire body. Like most things, you’ll get better if you practice. (Watch this short video I made to learn the secret to get a bigger mood boost from your gratitude practice.)
Find family-friendly ways to relieve stress and anxiety. Blowing bubbles can easily become a fun way to teach kids how to breathe away the worry and anxious thoughts. Mind-jars can help introduce children and adults alike to the power of meditation. (Watch this video I made with two of my daughters to learn how to make a mind-jar.) Zen-doodling and coloring mandalas while listening to soothing music can become part of a nightly routine that will also prepare brains for more restful sleep.
It’s okay to reach out to friends and family and let them know if you’re struggling. The staff at Amen Clinics will continue to be available. (Find out more about our mental telehealth and video therapy services or reach out to us at the number below.) If you’re feeling overwhelmed, please call 1-800-4-A-CHILD or visit Childhelp.
I am grateful to be on this journey with all of you and look forward to hearing more about what you’re doing to grow even more resilient during this challenging time. Share your quarantine parenting tips in the comments section, and let’s all get through this together!
Dr. Michelle Flowers is certified by the American Board of Psychiatry and Neurology. Dr. Flowers is passionate about helping people enhance the meaning of their lives. She works with you to identify your unique talents and direct your purpose. “Wellness comes from cultivating curiosity, seeing opportunities in challenges, practicing gratitude, and delighting in simple joys,” according to Dr. Flowers. “Listening to the deep wisdom that resonates within and around us allows us to move past fear and discover our power.” Dr. Flowers integrates modern and traditional practices. Her eclectic approach is inspired by Rogerian person-centered techniques and grounded in cognitive behavioral therapy (CBT). She is also a certified hypnotherapist and has specialized training in aromatherapy. She customizes her approach to enhance your emotional, psychological, physical, and spiritual health. She is committed to your pursuit of meaningful, realistic, and honest evolution.
Find out more about Amen Clinics, which offers comprehensive clinical evaluations and remote therapy sessions as well as in-clinic brain scanning, by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.
By Jennifer Love, MD
Confession #1—I’m totally eating all the chocolate. Times are tough, people! The words “SHELTER IN PLACE!!” create a sense of unease within me that is almost palpable. How does a psychiatrist survive social isolation, the increasing need to connect with patients by videoconference, and friends and faraway family? How does a psychiatrist cope with a global pandemic?
Well, I eat chocolate (it’s OK, Dr. Amen sells a brain healthy Brain in Love Chocolate Bar on BrainMD). But that isn’t the secret to stress management. My book When Crisis Strikes isn’t going to be out until the end of the year (if its release isn’t now postponed), and I’m not allowed to reproduce any of the content prior to publication. But here are my personal strategies for managing chronic stress when crisis strikes.
I learned from a DVD (Restorative Yoga Practice with Deborah Donahue), but everything you need is probably online these days. I have a quiet space, I light some candles, and I consciously let go of the physical stress taking residence in my muscles. Often, I take some magnesium beforehand (or a soak in an Epsom salt bath—Epsom salts contain magnesium), and allow myself to fully relax into each pose, letting go of my need to hold onto anything and everything.
Multiple times throughout the day I stop myself and do a quick check. I consciously relax any muscles that are tense (my jaw, shoulders, and hamstrings, commonly), and reset my breathing—4 counts in, 6 counts out, holding my breath out for 2 counts, then 4 counts in, 6 out, hold for 2, and repeat for a few minutes. I learned this at a yoga festival in Norway, and it makes perfect sense medically.
On inhalation, the heart beats faster; on exhalation, a little slower. Our heart and lungs can literally set us up to breathe under high alert or within a space of comfort and safety. Inhalation or holding one’s breath speeds up the heart, which is the opposite of what most of us need when we’re stressed. Work on letting your exhalation be slightly longer than your inhalation to bring your body back into a state of calm.
I do a lot of DBT (dialectical behavior therapy) with patients, and one of the principles of DBT is self-soothing through the 5 senses. Take a few minutes and think about your senses and what you like.
More soon, friends. Hang in there. For reliable updates, check the CDC and be sure to follow your local government’s guidelines for isolating, handwashing, and when to get tested.
Dr. Jennifer Love is board-certified in psychiatry, addiction psychiatry, and addiction medicine, and is a Diplomate of the American Board of Psychiatry and Neurology and the American Board of Addiction Medicine. Dr. Love is an award-winning researcher and international speaker, interested in the interface between cultural and spiritual factors and overall mental health. She is also suboxone certified. Dr. Love’s work focuses on restoring life balance, brain and body health, and helping her patients improve their functionality and satisfaction in life. She considers a wide range of interventions including nutraceuticals, medication, exercise, yoga, psychotherapy, and sleep/relaxation training. Her specialties include mood disorders, substance use disorders, anxiety disorders, anger and irritability, behavioral addictions, co-occurring pain, and opioid dependence.
Dr. Love is the co-author of When Crisis Strikes: 5 Steps to Heal Your Brain, Body, and Life from Chronic Stress. Stay up to date by following @dr_author_jennifer_love on Instagram.
Find out more about Amen Clinics, which offers comprehensive in-clinic services as well as remote therapy sessions, by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.
In these unprecedented times as the coronavirus spreads across the globe, people are feeling more anxious, depressed, scared, stressed, and lonely than ever. To help you soothe your fears and nourish your soul, read these Bible verses whenever you need comfort. May God bless you and keep you healthy.
We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation.
Romans 5:3-4
Let all that I am praise the Lord; may I never forget the good things he does for me. He forgives all my sins and heals all my diseases.
Psalm 103:2-3
When you ask him, be sure that your faith is in God alone. Do not waver, for a person with divided loyalty is as unsettled as a wave of the sea that is blown and tossed by the wind.
James 1:6
Jesus told them, “I tell you the truth, if you have faith and don’t doubt, you can do things like this and much more. You can even say to this mountain, ‘May you be lifted up and thrown into the sea,’ and it will happen.”
Matthew 21:21
Don’t be afraid, for I am with you. Don’t be discouraged, for I am your God. I will strengthen you and help you. I will hold you up with my victorious right hand.
Isaiah 41:10
God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.
2 Timothy 1:7
I pray that God, the source of hope, will fill you completely with joy and peace because you trust in him. Then you will overflow with confident hope through the power of the Holy Spirit.
Romans 15:13
“I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope.”
Jeremiah 29:11
No one will be able to stand against you as long as you live. For I will be with you as I was with Moses. I will not fail you or abandon you.
Joshua 1:5
Even when I walk through the darkest valley, I will not be afraid, for you are close beside me. Your rod and your staff protect and comfort me.
Psalm 23:4
Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.
Philippians 4:6-7
Don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.
Matthew 6:34
He will wipe every tear from their eyes, and there will be no more death or sorrow or crying or pain. All these things are gone forever.
Revelation 21:4
I have told you all this so that you may have peace in me. Here on earth you will have many trials and sorrows. But take heart, because I have overcome the world.
John 16:33
Excerpted from Stones of Remembrance: Healing Scriptures for Your Mind, Body, and Soul by Daniel G. Amen, MD. During this time of uncertainty, we are making this eBook available to you on Amazon and Google for FREE through April 15, 2020.
If you are struggling with anxiety, depression, or other issues, find out how Amen Clinics can help. For more information, speak to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.