Trauma touches our lives more than we know. An untimely death of a parent or loved one, a car accident, a natural disaster, a life-threatening health diagnosis, an assault, or combat exposure—these are examples of traumas that happen every day around the world. While most people fully recover from trauma, some do not. In some people, trauma-related symptoms persist—or show up months or years later—and develop into posttraumatic stress disorder (PTSD). But PTSD is not one single disorder. There are four groups or “clusters” of symptoms that indicate a problem. Gaining a basic understanding of them may help you or someone you love get treatment sooner.
PTSD is not one single disorder. There are four groups or “clusters” of symptoms that indicate a problem. Gaining a basic understanding of them may help you or someone you love get treatment sooner.
PTSD is defined as a psychiatric disorder that involves intense distress and disruption in one’s life after exposure to a traumatic experience. Anyone, including children, can be exposed to trauma and potentially develop PTSD, whether they experience the trauma themselves, personally witness it happen to someone else, or learn that a loved one had a traumatic event. First responders (firefighters, police, and EMTs) and combat veterans, who are routinely exposed to trauma, are at the highest risk of PTSD.
Immediately following a traumatic event, most people experience any number of stress-response symptoms, including sadness, anxiousness, agitation, fatigue, numbness, confusion, physical arousal (high adrenaline), and more.
Normally, these feelings subside with time. The body slowly comes down out of its heightened arousal in the days and weeks following the event. The internal alarms turn off and the body can reset itself to a normal state of balance. However, with PTSD persistent symptoms or clusters of symptoms can occur for a month or longer—or they can appear sometimes months or years later.
PTSD can develop in anyone as a response to traumatic events; it is not a sign of personal weakness. Research indicates that women are twice as likely as men to develop PTSD, in part, due to a higher likelihood of being victims of adult and child sexual abuse. People who struggle with depression or anxiety, or who have little social support may be more likely to develop PTSD—and some may be genetically predisposed.
HOW COMMON IS PTSD?
It’s estimated that 70 percent of people worldwide will experience a trauma in their lifetime, according to one published world survey. In the U.S., the National Center for Post-Traumatic Stress Disorder (PTSD) estimates that roughly 60% of men and 50% of women experience at least one trauma in their lives. It’s estimated that roughly 6% of Americans suffer from PTSD. When PTSD goes untreated, it can affect all aspects of an individual’s functioning causing a wide array of serious symptoms and even leading to suicide.
CONSEQUENCES OF PTSD
PTSD is a serious disorder with far-reaching consequences. Indeed, studies have shown that PTSD puts one at greater risk for substance use disorder, anxiety, suicidal behavior, high-risk behaviors, depression, and a number of serious health issues and mental health disorders. Work performance and social relationships in the family, workplace, and community can also be adversely affected, according to research. It can affect loved ones too. It’s not uncommon among spouses of veterans with PTSD, to experience PTSD symptoms as well. It’s vital to be able to recognize the symptoms of PTSD.
THE FOUR SYMPTOM CLUSTERS OF PTSD
With PTSD diagnosis, individuals typically experience one or two or more of the symptoms listed in each group or cluster listed below for one month or longer (and not as a result of medication, substance use, or illness). The symptoms are usually pronounced enough to cause considerable distress or difficulty in multiple areas of one’s life.
1. Intrusive Thoughts or Memories
An individual with PTSD will experience one or more of the following symptoms:
Involuntary, reoccurring, intrusive, and distressing memories of the trauma
Upsetting dreams or nightmares related to the event
Reliving the traumatic event as if it were happening again (flashbacks)
Intense emotional or physical reactions to a “trigger” (a reminder of the traumatic event)
For example, an individual who experienced a head-on collision in their car might describe intrusive images of seeing smoke, glass, and debris scattered everywhere and hearing the loud bang of the airbag release.
2. Avoidance
An individual with PTSD will show at least one avoidant-type symptom such as:
Actively avoiding people, places, conversations, activities, objects, physical sensations (like smells or sounds) or situations that stir up memories of the trauma
Avoidance of thoughts or feelings that trigger memories of the event
For example, a car accident survivor may avoid driving near the accident site—or may stop driving altogether. Or a first responder may try to shut down feelings of sadness about a tragic event or series of tragic events they had to attend to.
3. Negative Thought Patterns and Mood
An individual with PTSD will show at least two of the following negative thought patterns or moods:
Having a persistent negative emotional state such as having feelings of shame, anger, or fear—and having negative feelings about others and the world in general
Feeling hopeless about the future
Experiencing memory issues related to the event, unable to recall significant aspects of the trauma
Trouble maintaining close relationships
Being emotionally “numb”
Losing interest in activities once enjoyed
Difficulty feeling positive emotions such as love, joy, and humor
Feeling detached from others
For example, someone with exhibiting this cluster of symptoms might have a persistent thought of “I’m a bad person” or “You can’t trust anybody.”
4. Changes in physical and emotional reactions
An individual with PTSD will have at least two of the following changes in physical and emotional reactions (also called “arousal” systems):
For example, common self-destructive behavior might be starting to drink too much or drive too fast.
DIAGNOSING AND TREATING PTSD
If you recognize symptoms from each cluster in yourself or a loved one, reach out to a mental health professional for an evaluation. Be aware that PTSD symptoms overlap with many other conditions, including traumatic brain injury (TBI), so it’s important to find a professional who understands this. A 2015 neuroimaging study at Amen Clinics published in Plos One shows that brain SPECT imaging can distinguish PTSD from TBI and identify co-occurring disorders. An accurate diagnosis is key to getting the most effective treatment.
Treatment recommendations for PTSD include several types of cognitive behavioral therapy (CBT) as well as eye movement desensitization and reprocessing (EMDR) therapy. People who get treatment for PTSD can improve the quality of their lives. They learn skills to better cope with their condition, and in many cases, symptoms can improve or resolve completely.
PTSD and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.Content updated from previous publish date.
Has your sunny disposition recently turned dark and stormy? Have your occasional blue moods become your everyday norm? Or have you been feeling fearful for months or even years? It could mean that your brain is listening to Dragons from the Past. These inner “mental dragons” breathe fire on the amygdala (the almond-shaped structure on the inside of your temporal lobes involved in emotional reactions), driving depression, anxiety, anger, irrational behavior, and automatic negative reactions. This concept of mental dragons comes from Dr. Sharon May, a world-renowned relationship psychologist. Your brain is always listening to these Dragons from the Past and unless you recognize and tame them, they will steal your happiness.
Is your brain listening to Dragons from the Past? These inner “mental dragons” breathe fire on your emotional brain, driving depression, anxiety, anger, irrational behavior, and automatic negative reactions.
Over time, Amen Clinics has identified 13 different Dragons from the Past that can continue to haunt your present and sabotage your emotional well-being.
Abandoned, Invisible, or Insignificant Dragons—feel alone, unseen, or unimportant
Inferior or Flawed Dragons—feel inferior to others
Anxious Dragons—feel fearful and overwhelmed
Wounded Dragons—bruised by past trauma
Should and Shaming Dragons—racked with guilt
Special, Spoiled, or Entitled Dragons—feel more special than others
Responsible Dragons—need to take care of others
Angry Dragons—harbor hurts and rage
Judgmental Dragons—hold harsh or critical opinions of others due to past injustices
Death Dragons—fear the future and lack of a meaningful life
Grief and Loss Dragons—feel loss and fear of loss
Hopeless or Helpless Dragons—have pervasive sense of despair and discouragement
Ancestral Dragons—affected by issues from past generations
Almost all of us have at least one of these Dragons from the Past. If you’re like most people, you may have multiple mental dragons dragging you down.
WHAT PROBLEMS DO DRAGONS FROM THE PAST CAUSE?
Some of the most common Dragons from the Past are the Hopeless and Helpless Dragons, which fuel depression, withdrawal, and even suicidal thoughts. When your brain is always listening to the Hopeless and Helpless Dragons, it can drag you down into the dumps. How can you tell if these dragons are filling your brain with their negativity? Look for these common signs:
Feelings of depression
Social isolation
Resignation
A tendency to see the bad in situations—glass half-empty
Sadly, the Hopeless and Helpless Dragons are far too common among us. Even before the pandemic, these dragons were assaulting our brains. However, with illness and deaths due to COVID-19, months and months of isolating lockdown, and economic troubles, the ranks of this army of dragons are skyrocketing. Check out these alarming statistics:
Twice as many people reported symptoms of depression during the pandemic compared with a survey from 2014.
63% of people with pre-existing depression or anxiety surveyed by GoodRx said their symptoms were worse or much worse since the pandemic began.
At Amen Clinics, which has treated tens of thousands of people from over 150 countries, patients are saying their depression symptoms are more severe due to the pandemic.
WHAT TRIGGERS HOPELESS AND HELPLESS DRAGONS?
The Hopeless and Helpless Dragons are often born when stresses stack too high. They can also originate from chronic frustration. It’s a concept called learned helplessness. This is where you try to feel better, but it doesn’t work, so you try again, but it still doesn’t improve. You keep trying until eventually, you feel helpless and lose hope that your situation will change. These dragons can also come from a family history of depression, a pessimistic mindset, or a loss of control.
This breed of Dragons from the Past can be triggered in situations that remind you of feeling overwhelmed by stress or times when you felt powerless. Living through a pandemic, feeling like you aren’t in control of your life, or being stuck at home without being able to visit your family and friends can all trigger these sad dragons and rob you of your joy.
HOPELESS AND HELPLESS DRAGONS IN THE BRAIN
The brain imaging work at Amen Clinics—over 300,000 brain scans and growing—reveals a lot about depression, which is common in people who are always listening to the Hopeless and Helpless Dragons. Overactivity in an area called the deep limbic system is often seen with major depressive disorder.
An Amen Clinics study on 15,000 patients found that when there is excessive activity in this brain region, people are more likely to say they have feelings of hopelessness and helplessness, in addition to a tendency to be negative, to be wracked with guilt, or to have crying spells.
6 WAYS TO TAME THE HOPELESS AND HELPLESS DRAGONS
It is possible to overcome the blue moods and depressive symptoms associated with Dragons from the Past. Some of the natural treatments that promote positive moods and help tame the Hopeless and Helpless Dragons include:
Create a positivity bias. Purposefully start each day on a positive note. As soon as you awaken or your feet hit the floor in the morning, start the day by saying, “Today is going to be a great day” out loud. Since your mind is prone to negativity, unless you train and discipline it, it will find stress in the upcoming day. When you direct your thoughts to Today is going to be a great day, your unconscious brain will help you uncover the reasons why it will be so.
Train your brain in gratitude. Gratitude directs your attention to positive feelings and away from negative ones.
Get physical exercise. Breaking a sweat increases the release of feel-good neurotransmitters.
Take nutritional supplements. Nutraceuticals such as fish oil, saffron, and curcumins promote positive moods.
Try bright light therapy. Using an indoor light box has been shown to enhance moods and boost energy.
Write down your accomplishments and strengths. Rather than focusing on what is wrong in your life, pay attention to what is going well. Odds are, you will feel much 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 888-288-9834or visit our contact page here. Sleep, glorious sleep! Why is this natural bodily function so elusive—especially if you struggle with depression? Most of us know that getting 7-9 hours of restorative sleep each night is essential for healthy brain and body function, but it may be a surprise to learn that sleep—or the lack thereof—is tightly linked to mental health as well.
THE MOOD-SLEEP CONNECTION
Research has found that sleep and depression are deeply intertwined. Experts believe that there’s likely overlap between the neural mechanisms that control sleep and the neural mechanisms that regulate mood. Those who struggle with sleep are at greater risk for depression (or a depressive relapse), and those who are depressed are very likely to have problems with sleep.
When you consider that an estimated 50-70 million people in the U.S. suffer from disordered sleep and roughly 17.3 million U.S. adults are affected by depression, the impact of the bi-directional relationship between sleep and depression is worth understanding. Here’s what you need to know if you—or someone you love—struggle with sleep, depression, or both.
Insomnia is defined as difficulty falling or staying asleep, or early morning wakening—and those who have it are 3 times more likely to develop depression.
The link between depression and sleep disorders is strong. In fact, one study reports that researchers caution medical professionals against making a depression diagnosis if no sleep disturbances are evident, as they are nearly always present with persistent low mood. Unfortunately, sleep problems can exacerbate depression, leading to a negative cycle between depression and sleep that can be very difficult to break.
Indeed, people with depression suffer from sleep disorders at astounding rates. One study found 97% of its depressed participants reported having a sleep disorder, and in clinical samples, about 75% of depressed patients have the most common sleep disorder, insomnia. Insomnia is defined as difficulty falling or staying asleep, or early morning wakening—and those who have it are 3 times more likely to develop depression, a study on sleep disturbances reports.
Hypersomnia (excessive daytime sleepiness and/or total sleep time) is present in roughly 40% of young adults with depression and 10% of adults over 50—and with a higher incidence in women of all ages, research has found. For hypersomnia patients with depression, there’s also an increased risk of suicide. In some cases, depressed patients may experience both insomnia and hypersomnia in a single bout of depression.
Additionally, a 2019 observational study found that obstructive sleep apnea (OSA)—when you snore loudly, stop breathing multiple times at night, and often feel excessively tired during the day—is associated with an increased incidence of depression, particularly in women. One study estimates that 17.6% of those with OSA also have depression, and 18% of those with depression also have OSA.
It’s important to note that while issues of sleep regulation can be secondary to depression, more often they precede it and can persist even during remission. Hence, it’s important to address both sleep issues and depression to ensure the best outcome if you struggle with low mood and/or sleep.
YOUR BRAIN, SLEEP, AND DEPRESSION
When you sleep, your brain conducts cleaning and maintenance—eliminating waste that builds up as a result of daytime functioning and consolidating learning and memory as it prepares for the following day. Other processes during sleep are important to immune health, control of appetite, and, importantly, neurotransmitter production. Of course, sleep disorders compromise these functions.
A balance of increasing and decreasing neurotransmitters are needed for the mutual transformation between sleep and wake. However, if these relational neurotransmitters are disrupted or released abnormally, it can affect the normal stages of sleep, causing sleep problems, such as trouble falling asleep and staying asleep. Depression is associated with low levels of a number of these neurotransmitters.
Research has found changes in what’s called “sleep architecture” (the normal phases of sleep) in depressed patients—such as alterations in slow-wave sleep and rapid eye movement (REM) sleep. Specifically, REM sleep appears to be experienced earlier in the night, leaving less time for restorative slow-wave sleep, which is associated with mood problems like depression.
Many antidepressant medications aim to alleviate depressed symptoms by correcting neurotransmitter levels and restoring the normal phases of sleep, reports a review on antidepressants and sleep, which can be an effective treatment for some people. However, better results are seen when antidepressant treatment is combined with therapy, according to an online report from Harvard Medical School.
TREATING SLEEP ISSUES AND DEPRESSION
If you think you may be suffering from a sleep disorder and/or depression, it is important to first be properly diagnosed by a medical professional. There are several underlying causes of sleep disorders and 6 different types that may or may not be related to depression. Brain SPECT imaging at Amen Clinics has shown that there are 7 different brain patterns associated with depression. Accurate diagnosis is essential to determine the appropriate treatment.
One of the more promising new methods for addressing both disordered sleep and low mood is something called cognitive behavioral therapy for insomnia (CBTI). In one small study, patients who had both insomnia and mild depression underwent 6 weeks of CBTI, which included sleep hygiene education, muscle relaxation, and controlling stimuli. After 3 months, remarkably, all of the patients who participated in the CBTI no longer exhibited clinically measurable insomnia, and a number of the patients were no longer in a depressive episode.
Of course, you can begin practicing good sleep hygiene starting today to help improve your sleep and boost your mood.
6 WAYS TO IMPROVE SLEEP AND BOOST MOOD
Ensuring you get restorative sleep each night can go a long way to boosting your overall health, as well as your mood.
Devise a soothing bedtime routine to encourage sleep. Power down electronic devices an hour before you go to bed and dim the lights in your home. Relax in a warm bath or shower, pray or meditate.
Ensure your bedroom temperature is not too warm but slightly on the cool side.
Use ear plugs or an eye mask, if need be, to ensure it is quiet and dark. If you don’t like wearing an eye mask, invest in some blackout curtains or shades.
Follow regular sleep/wake time by going to bed at the same time every night and waking up at the same time every morning. This will help to regulate your internal body clock and make sleeplessness less likely.
Enjoy reading a book (but not an e-reader or tablet as the light will activate your brain). Preferably choose something dense and not overly exciting like a spiritual book or scripture. You want to promote sleep, not stay up all night reading!
Indulge in some sound therapy. It can be very calming. Consider getting a singing bowl or turning on soothing sounds, a fan, or soft music. Look into sleep-enhancing music.
In addition to restful sleep, boost your mood by getting regular exercise, eating a brain healthy nutrients, and connecting with others. Keep it simple and build on your healthy habits, one at a time.
Depression, sleep disorders, 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.
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.By Daniel G. Amen, MDContent updated from previous publish date.
Daily habits make up the foundation of your life. Practically everything you do is based on a series of habits that have developed throughout your lifetime. Our daily habits include hundreds of routines, such as:
Making your bed in the morning
Brushing your teeth after meals
Flossing before bedtime
Going to the gym before (or after) work
Feeding pets
Ordering fruit with your meal
Closing cabinet doors
Putting dirty clothes in the hamper
Saying “I love you” to your spouse before going to sleep
Habits are behaviors that your brain has automated, so you don’t have to think about them. You just do them. Good habits can fuel health, happiness, and hope, while bad habits damage your brain, body, and mind.
Some people are filled with “Bad Habit Dragons”—one of 13 types of “Dragons from the Past” that breathe fire on your amygdala (the almond-shaped structure on the inside of your temporal lobes involved in emotional reactions). These inner dragons drive unhealthy behaviors and automatic negative reactions and contribute to emotional issues like anxiety, depression, and anger. The concept of mental dragons originated with Dr. Sharon May, a world-renowned relationship psychologist. Your brain is always listening to these dragons and learning how to notice them and tame them is the key to overcoming bad habits.
Habits are behaviors that your brain has automated, so you don’t have to think about them. You just do them. Good habits can fuel health, happiness, and hope, while bad habits damage your brain, body, and mind.
Habits form through a process called long-term potentiation. When neurons fire together, they wire together, and habits and responses become an ingrained part of your life. Long-term potentiation occurs when the brain learns something new, whether it’s good or bad for you, and causes networks of brain cells to make new connections. Early in the learning process, the connections are weak, but over time, as you repeat behaviors, the networks become stronger, making the behaviors more likely to become automatic, reflexive, or habitual.
Some of your habits move your life forward in ways that make you proud, while other habits become dragons that lead to trouble in relationships, work, and finances. Wasting time, allowing distractions, interrupting, arguing, and being disorganized or oblivious are habits that hurt you. They have a negative impact on your health, relationships, or finances; others find it annoying, and it becomes a dragon that influences your brain.
10 COMMON BAD HABITS
There are thousands of bad habits, but here are 10 of the most common Bad Habit Dragons that steal your happiness, health, and relationships. And check out the dragon tamer tips that can help you overcome your bad habits.
1. Saying Yes When You Should Say No
When someone asks you to do something, you reflexively say yes without thinking through all the consequences and end up so busy you don’t have time for family and other priorities. Ultimately, being overcommitted breeds resentment and unhappiness.
Bad Habit Dragon Tamer: Whenever someone asks you to do something, start by saying, “I have to think about it.” Then filter your response through the goals you have. If it doesn’t fit, politely decline.
2. Automatic No or Arguing
This is like being stuck in the terrible twos. It is normal for 2-year-old children to assert their independence and automatically say no. It’s cute when they’re 2, but it’s really irritating when they’re 6, 16, 46, or 86.
Bad Habit Dragon Tamer: Before answering questions or responding to requests in a negative way, catch yourself, take a breath, and think first if it’s best to say no.
3. Interrupting or Having No Filter
Watch any political talk show, and you’ll see and hear these Bad Habit Dragons screaming and talking over each other. They don’t really listen; they say the first thing that comes to mind. As soon as someone else says something, the other person is formulating a response without really knowing what the other person is saying. Political pundits do this. Supervisors do this. Many parents do this—and it shuts down communication.
Bad Habit Dragon Tamer: Practice active listening, and before you say anything, filter it through the impact it may have on others.
4. Having Trouble with the Truth
Lying leads to mistrust in your relationships, and if you can lie to others, you also lie to yourself. Of course, you do not need to be brutally honest. I often tell my patients there are ways to say things and there are more tactful ways to say things. Lying is a common bad habit. In fact, according to a study in the Journal of Personality and Social Psychology, most people lie once or twice a day.
Bad Habit Dragon Tamer: When you catch yourself starting to lie, take a breath, pause, and say, “I meant . . .” followed by the truth.
5. Being Distracted, Obsessive, or a Multitasker
Smartphones, laptops, tablets, email, text messages, the internet, and streaming services are stealing our time and attention. Technology has hijacked developing brains with potentially serious consequences for many, including trouble in relationships, difficulty with focus, and more.
Bad Habit Dragon Tamer: When you need to get things done, shut down your email and put your phone on airplane mode. Your productivity will go way up.
6. Procrastinating (I’ll Do It Tomorrow)
Procrastination is the act of unnecessarily postponing decisions or actions. When you wait until the very last minute to get things done (completing schoolwork, paperwork, or chores; paying bills; buying birthday, anniversary, or Christmas gifts, etc.), it increases stress and often irritates those around you who feel the need to pick up the loose pieces.
Bad Habit Dragon Tamer: Don’t see procrastination as a character problem but rather as a problem to solve. The secret to stop procrastinating is to have a method to get things done.
7. Disorganization
Through a series of bad habits—such as saying yes when you should say no; being distracted, obsessive, or a multitasker; or procrastinating—or being overloaded, many people struggle with organization, both for time and their space. They tend to be late, finish tasks at the last moment, or have trouble completing tasks on time. They also tend to struggle to keep their spaces tidy, especially their rooms, book bags, filing cabinets, drawers, closets, and paperwork.
Bad Habit Dragon Tamer: Ask for help from a friend or family member who is organized. Or hire a professional organizer to come to your home or work to teach you systems and to organize your spaces.
8. Let’s Have a Problem
Do you know people who think the sky is always falling? Their minds habitually go to the worst possible outcomes, and they express it to others. They frequently say negative things, stir up trouble, or “poke the bear.” This is common in people with ADD/ADHD, who typically have low activity in the brain’s prefrontal cortex and seek stimulation as a way to activate this brain region.
Bad Habit Dragon Tamer: Before you say anything negative, ask yourself if the negativity serves your relationships or your own mental health. Does it fit the goals you have for your life or your relationship? “Does it fit?” are 3 powerful words to help break the pattern of negativity or conflict-seeking behavior.
9. Overeating
Nearly everywhere you go—schools, work, shopping malls, airports, or grocery stores—someone is trying to sell you food that will kill you early. The Standard American Diet (SAD) is filled with pro-inflammatory foods that increase your risk for diabetes, hypertension, heart disease, cancer, ADD/ADHD, depression, dementia, and obesity, which is now a serious national crisis with 72% of Americans overweight and 40% obese.
Bad Habit Dragon Tamer: Your brain already has a food routine—is it serving you or hurting you? If it is not serving you, create a new one.
10. Being Oblivious
This is likely the worst of all the bad habits. It is where you just don’t think about the consequences of your behavior before you engage in it. This is what happens when you let your brain run on autopilot, listening to the loudest dragons inside your mind.
Bad Habit Dragon Tamer: Before you buy anything, do anything, or say anything, ask yourself, Is this good for my brain or bad for it? Repeat it over and over until this question becomes a habit itself. Start getting serious about being well and learn what’s good for you and your brain.Anxiety, depression, 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 888-288-9834or visit our contact page here. You’re out in the fresh air having one of the best hikes, swims, bike rides, golf games, or pickleball matches you can remember. The next thing you know, you feel a twinge. It could be in your knee, back, shoulder, hip, elbow, or foot, but it’s enough to make you cut your activity short and get home as soon as possible. You cross your fingers that you’ll make a quick recovery, but after a few days of rest and ice, the pain has gotten worse. You go to a doctor, who tells you to take time off from all exercise for at least one month. Ugh! When you’ve suffered a physical injury, the absence of exercise and all the feel-good properties that come from it can leave you feeling down and, according to research, could lead to depression.
When you’ve suffered a physical injury, the absence of exercise and all the feel-good properties that come from it can leave you feeling down and, according to research, could lead to depression.
Some of the contributing factors involved with depression from lack of exercise due to an injury include:
1. Coping with physical pain.
Experiencing pain is distracting at best and can overtake your ability to function. You might find yourself in “survival mode,” just trying to get through each moment of the day without feeling excruciating pain. This, of course, is no way to live and can take not only a physical toll but a mental one. You might notice that you’re more irritable, less tolerant of normal daily stressors, less patient, and more on edge in general.
2. Missing out on the mental benefits of exercise.
A 2010 study in the Journal of Sport and Exercise Physiology suggests that physical activity boosts our moods. Exercise also supports our overall health and wellness and can even ward off Alzheimer’s disease and other memory issues as well as encourage the growth of new brain cells, ease ADD/ADHD symptoms, help with maladaptive addictive behavior, increase the quality of sleep and balance out hormonal changes. Feeling great from exercise is in part due to the impact it has on stress hormones such as adrenaline and cortisol, which decrease during a workout. Physical activity also increases endorphins that help reduce pain and elevate your mood. When you suddenly stop exercising, these important benefits stop as well.
3. Not getting the social bonding benefits.
Perhaps you play a team sport, enjoy one-on-one activities such as racquetball, or small group gatherings such as golf. No matter how many people are involved, missing out on the social connections made during exercise can be a huge loss and one that feels difficult—if not impossible—to fill in any other way.
4. Being stuck inside.
We need our Vitamin D, and not just in a capsule; being outdoors, and exposed to nature has tremendous mental health benefits. Data from a 2013 study show that outdoor exercise improves mental well-being and if your sport of choice means spending time outdoors, the loss of time in nature can be debilitating.
5. Decreased feelings of self-worth.
Deriving our self-worth from a variety of sources is important, and exercise can contribute to feeling great about yourself. A 2016 study in Neuropsychiatric Disease and Treatment suggests that physical activity is directly correlated to an increase in self-esteem. If you regularly set physical goals and work toward achieving them, you can feel a drop in your sense of value when you’re taken out of an exercise routine.
9 WAYS TO COPE WITH POST-INJURY DEPRESSION
Validating your feelings, knowing that they are a normal aspect of stopping exercise is important, but you don’t have to live this way indefinitely. There are effective coping tools that will lessen the negative emotional and mental impact of being laid out for a period of time. Here are nine tips for staying mentally strong while recovering from injury:
1. Stay social.
If your workouts involve other people, such as playing a team sport or even social running, tennis or golf, make plans to see your friends for lunch or enjoy spectator sports together while you’re healing. It might be tempting to socially isolate and watch television alone day after day, but by giving yourself a push to enjoy other people’s company can actually increase your pain tolerance by upping the level of pleasure and pain-relieving neurotransmitters that come from social interaction.
2, Engage in alternative movement.
If it’s safe to move your body without furthering your physical pain, do it. It might not be your regular physical activity, but if it won’t aggravate your injury then use this time to try new activities. Always check with your doctor first and if you get the green light, try something new. It could be as easy as walking around the block, swimming, or moving your upper body if you have a leg injury, for example. Or try more deliberate movement such as Qigong or yoga that can help relieve stress.
3. Exercise your mind.
Chronic pain can affect memory, so it’s important to keep your brain active. Crossword puzzles, reading, learning a new language, or watching interesting documentaries are all excellent brain exercises. Additionally, the mental distraction that focus and concentration provide can do wonders for your mood, as well as the gratification of accomplishing a goal such as finishing a jigsaw puzzle or speaking a second language more fluently.
4. Meditate.
In a 2008 study conducted on older adults who suffer from chronic pain, meditation was shown to significantly improve their mood, sleep, and ability to cope with pain, and even decrease their need for pain medication. This doesn’t mean you have to go to a two-week-long silent retreat; meditation can be practiced for as little as 10 minutes a day and still have a positive effect on your mood and ability to create calmness in the midst of feeling physical pain.
5. Journal.
Expressive writing is a well-researched tool that helps lower blood pressure, heart rate, decrease depressive symptoms, and increase feelings of acceptance and well-being. A 2018 article in Advances in Psychiatric Treatment supports the health benefits of expressive writing; even 15-20 minutes of writing a few times a week can help alleviate depression.
6. Set goals.
There is robust evidence that goal setting helps injured patients both psychologically and physically and is an integral part of the rehabilitation process. Work with your medical team to set physical goals for yourself as you heal from your injury, but also use this time to focus on other goals you may have put off. A template for planning how you will achieve your goals can help you along the way.
7. Seek support.
Given the dramatic change in your lifestyle, it could be necessary to seek extra support during this time. Keeping up with your social life and participating in fun, recreational activities is vital, but beyond that, you might feel the need to talk to friends about your condition and air out your feelings as you walk through this difficult time. Research shows that meaningful social connections improve mental health and decrease loneliness; just be sure to find safe connections where you can share openly about your emotions.
8. Eat well.
It might be tempting to reach for a giant pizza and your favorite sugar-filled chocolate bar while you’re recovering from an injury but be warned this can exacerbate feelings of depression and anxiety. Conversely, there are foods that can help boost your mood such as berries, lean protein, omega-3 fatty acid-rich foods, probiotics, dark leafy greens, and more. Stay on track with your nutrition and your mood, brain, and overall physical state will thank you for it.
9. Enjoy leisure activities.
Research published in the journal Leisure Sciences suggests that recreational activities such as listening to music, relaxing, and enjoying “downtime” are beneficial distractions from chronic illness and traumatic injury. Using time to lounge without having a specific activity or task helps people cope with the mental and emotional stress of physical injuries.
Depression and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here. Are you and your spouse constantly bickering or having frequent blowups that create stress and unhappiness? Do you go round in round in what seems like the same argument without finding a resolution or understanding?
All spouses argue. In fact, healthy disagreements can strengthen the bond you share with your spouse and even deepen your emotional connection. However, marriage researchers have determined that certain types of arguing and communication behaviors—such as criticism, contempt, defensiveness, and stonewalling—can be relationship destroyers.Allowing your spouse’s feelings and needs to be considered in your decision-making and finding common ground allows you to both feel satisfied.
The good news is, there are a number of practical strategies you can adopt that help
facilitate a more positive, warm, loving relationship with your spouse. These healthy habits will enable you to address differences and conflict without resorting to destructive combat.
9 Practical Ways to Diffuse Arguments With Your Spouse
1. Use “I” Statements
Leading with criticism is a surefire way to put your spouse on the defensive and decrease their willingness to engage in a meaningful discussion. Instead of blaming and pointing the finger at their behavior with “you” statements, use “I” statements and share how you are feeling, your perspective, and what you are needing.
Research shows that using “I” statements minimizes hostility and defensiveness—and leaves things open for discussion. For example, instead of saying, “You never listen to me,” say “I’m feeling unheard when I communicate with you.”
2. Be Respectful
To maintain emotional safety within our marriage, it’s critical to always be respectful, especially during an argument. It will keep things from escalating and improve your chances of resolving your conflict and repairing it. Respect is a foundational ingredient in healthy adult relationships. It is the opposite of contempt. You can feel angry, disagree, and even dislike your partner and still treat them with respect.
3. When Things Get Heated, Pause
When an argument spontaneously erupts and your emotions start running high, take a break until you gain composure and can discuss an issue with more equanimity. If you start raising your voice, that’s a good indicator that it is time to step away. Emotional dysregulation fuels arguments.
A confrontation or argument can trigger your stress response, sending you into fight or flight mode. When that happens, all bets are off in terms of working out a disagreement. Let your spouse know you need to step away to calm down and become more rational. You may need to take 10 or 20 minutes or more. It’s possible you’ll have to table the conversation for the rest of the day.
Taking time to think allows your body to settle down. Think about what your partner shared and see if you get some perspective on what’s really going on within you. Oftentimes an argument is about something deeper.
4. Put the Brakes on Negative Communication
Avoid the negative patterns of contempt, defensiveness, and stonewalling—or else you’re headed for doom. If you start using sarcasm or mean-spirited, cruel language, your spouse will likely feel belittled. Take it as an indicator that you need to go inside and figure out what is upsetting you. If you find yourself getting defensive and starting to justify yourself, your spouse will likely feel attacked, and an argument will probably escalate. Ask yourself why are you feeling defensive. If you feel compelled to shut down the conversation or leave the room, you may be stonewalling your partner to avoid conflict or hearing what they have to say. Instead of continuing with these destructive communication behaviors, pause and take a deep breath, maybe two. Choose a kinder, more respectful, and more constructive way to listen or communicate.
5. Have Empathy
Listen intently to what your spouse is saying and put yourself in their shoes. Try to gain perspective and understand their point of view. Empathy will often halt an argument because it changes its direction. You can’t argue when you get outside of yourself to understand your spouse’s distress.
At first, you may need to practice empathy by reflecting back on what your partner said and checking that you understood them accurately. Take care to understand their unique experience. Saying the words “I understand” can go a long way in promoting goodwill between you and your spouse.
6. Consider They May Be Right
Rather than combatting your spouse, take a different tack. Using the words “you may be right” can soften your spouse and even allow them to back off a bit. It takes listening to the next level as it signals you are willing to consider and be influenced by their perspective. Allowing your spouse’s feelings and needs to be considered in your decision-making and finding common ground allows you to both feel satisfied. It’s also a necessary ingredient in happy marriages, according to a study that followed 130 couples. The study found that when husbands could share power with their wives, by accepting some of their demands, it was critical for resolving conflict.
7. Own Your Part
When there’s a conflict with your spouse, take responsibility and look for the part you played in it. It’s never all one person’s fault. You may need to step away for a moment in order to do this. The simple words “I’m sorry,” sincerely expressed, can immediately stop an argument from continuing. But it has to be honest and heartfelt.
It might look like, “I have been stressed and overly sensitive lately. I feel terrible about being so critical and talking to you that way. I’m really sorry for overreacting and snapping at you.”
8. Do Not Bring Up Past Grievances
If you want to ensure an argument escalates, start bringing up past grievances—especially the ones that your partner has already expressed regret over and apologized for. Research has shown that when there’s no forgiveness, unresolved conflicts spill over into future arguments and create an unhealthy cycle. Forgiveness means that you stop punishing your spouse for former trespasses. If you refrain from bringing up the past in a current disagreement, you’ll have a better chance of resolving the conflict.
9. Don’t Take Everything Personally
We all have automatic negative thoughts (ANTs), and sometimes they can wreak havoc in our relationships. Of the thousands of thoughts, we have every day, many of them are not accurate, especially the negative ones! ANTs will spin lies about your spouse and you believe them, often without even realizing it. It’s very easy to look at your spouse’s behavior and make it a personal affront.
Question the stories you tell yourself about what your spouse is saying or doing. Ask yourself if you are certain that it is 100% true. You may have it wrong. You can get bent out of shape and start an argument when, in reality, their behavior likely has nothing to do with you.
Underlying Conditions
Of course, there are a number of brain health issues that can fuel conflict in marriages, including unresolved trauma, anxiety, depression, ADD/ADHD, and more. If you suspect a mental health condition is playing a role in your marital conflict, be sure to reach out to a professional.
Marital conflict 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 believe that many of the people you work with are smarter and more capable than you are and that it is only by sheer luck you have been successful in your accomplishments so far? Deep inside, do you have a nagging fear that someone will discover you are not qualified for the work you do; that in fact, you’re a fraud?
If so, you’re not alone and may be suffering from a stressful phenomenon known as imposter syndrome. Although it is not considered a mental health diagnosis, it is a prevalent condition that, according to research, can affect up to 70% of professionals at some point in their careers.
At first glance, it might be easy to assume that the word imposter would be a reflection of someone who really is unqualified for a position but got the job anyway. To the contrary, and while imposter syndrome can affect anyone, it is a condition that often plagues high achievers, such as graduate students, actors, and medical, academic, and science professionals. Regardless of how well their peers view them, people with imposter syndrome have difficulty recognizing the strength of their own abilities and success.
Regardless of how well their peers respect their work and contributions, people with imposter syndrome have difficulty recognizing their own intelligence, abilities, and success.
The prevalence of feeling like a fraud in one’s field was originally brought to light in a 1978 published study that was conducted with 150 women over the course of 5 years. The study participants ranged from undergraduate, graduate, and faculty in college settings to professionals working in a wide range of respected positions. Despite their positive impact and accomplishments in their fields, the women shared many common negative self-perceptions, including:
A belief they lacked intelligence compared to their peers
An inability to internalize their sense of success
Feeling that their abilities were overrated by others
Attributing personal achievements to luck
Looming fear that an important person would discover they are a fraud
This information struck a chord with many people who resonated with the same thoughts the women in the study had. In the 4-plus decades since then, ongoing research has brought to light even more information about this phenomenon that can affect people of all genders and races.
4 POTENTIAL CAUSES OF IMPOSTER SYNDROME
While the risk factors for imposter syndrome will vary from one person to the next, here are some of them:
Being raised in a family with high expectations for success; feeling like your grades were never good enough for your parents; or growing up with a sibling who seemed to excel at everything, such that you felt your own achievements paled in comparison.
Being a member of an ethnic or marginalized group where institutional racism, discrimination, and related psychosocial stressors make you feel like an outsider, thus causing you to doubt your own abilities and diminishing your self-confidence.
You are often thought of as a natural genius because things tend to come easily to you. However, when faced with new challenges that cause you to struggle, you interpret this to mean you’re not smart enough for the work or project, and you feel like a fraud for even attempting it.
You’re a perfectionist. No matter how hard you have worked and how well your accomplishments are received, you tend to notice only where the minor flaws are, rather than recognize all that you have done well. You feel like a phony when things are not completely flawless.
The burden of carrying the secret feeling of being an imposter who is bound to be exposed can interfere with, not only your career goals and self-esteem but also with your mental health. It can lead to problems with anxiety and depression, which in turn can make it even more difficult for you to recognize your competence and the contribution of your work and efforts in your field.
A SIMPLE STRATEGY TO HELP YOU OVERCOME IMPOSTER SYNDROME
If you struggle with being able to give yourself credit where credit is due, chances are it’s like having a shadow always hanging over you. This in turn makes it difficult for you to feel good about what you are doing, despite the praise, recognition, and respect you get from colleagues and others who value your contributions.
Even if you have been operating this way for a while, it does not mean you have to continue diminishing yourself. However, it will require that you make some changes, the first of which is to recognize your unhealthy thinking patterns. Here is a straightforward strategy for doing this:
Start noticing what you say to yourself when you’re working on a project.
Pay particular attention to the thoughts that make you feel more stressed, anxious, or defeated, and write them down.
One at a time, reality-test those thoughts using this simple, but incredibly effective, 4-Question technique. For each thought ask yourself:
Is it true?
Is it absolutely 100% true?
How does this thought make me feel?
How would I feel if I didn’t have this thought?
Next, turn around the original thought to its opposite and see if the new thought isn’t actually truer. Spend some time reflecting on this new thought.
STOPPING IMPOSTER SYNDROME TAKES PRACTICE
The more you practice challenging the self-diminishing and fearful thoughts that drive your feelings of being an imposter, the more quickly you’ll be able to accurately assess their validity and keep them from holding you back. In addition, it can be very helpful to reach out to a trusted mentor or professional counselor to help you work through your negative thinking patterns.
Like so many other people, you have worked hard to get where you are—even if you are only at the beginning of your career. Every person in your field—and in the world—has strengths and vulnerabilities. It is a natural part of being human. Rather than focusing on any perceived shortcomings, learning to accept your talents and abilities and see them in the same positive light that those around you do will open the door to emotional freedom and the well-deserved feelings of accomplishment and pride that you have been denying yourself without realizing it.
Anxiety, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Being bullied in childhood is associated with a range of negative effects, with physical changes taking place in the brain and a greater risk of anxiety, depression, suicide, and substance abuse. It’s devastating for any parent to discover their child is being bullied—but finding out that your child is the bully can be just as troublesome.
There are warning signs that may indicate whether your child may be prone to—or already engaging in—bullying behavior. When faced with such a situation, the initial instincts of a parent may generate feelings of denial, anger, dismay, or indignation. But it’s a better idea to evaluate the situation with a calm head, sit down with your child to discuss the issue, and take gentle steps to point toward healthier ways of interacting with peers. Read on for the potential signs of bullying and some healthy ways to face it.
While many equate bullies with irresponsible parenting or troubled households, not every bully is the product of a dysfunctional or fractured home life.
According to the governmental organization StopBullying, bullying is defined as an aggressive act that involves a power imbalance, often occurring repeatedly over time. Though many picture this behavior as stereotypical physical aggression on the playground, bullying doesn’t stop (or start) there—it can also include actions like threats, rumors, verbal attacks, or excluding someone from a group with harmful intent. Today, it may even take place virtually, with cyberbullying a growing problem in the age of social media.
While many equate bullies with irresponsible parenting or troubled households, not every bully is the product of a dysfunctional or fractured home life. The Child Mind Institute notes that bullies can be basically good kids who simply made mistakes, perhaps as a result of wanting to fit in with friends, a desire for extra attention, or a tendency to incorrectly perceive peers’ behavior as threatening.
However, there are some red flags that a young person may demonstrate before or while engaging in bullying behavior. STOMP Out Bullying, an organization for kids and teens, notes that a bully may exhibit a range of signs or characteristics, including:
Trouble with authority figures. Does your child behave aggressively toward adults, teachers, parents, etc.? Emotional dysregulation can lead to outbursts and bullying behavior in adolescents.
A need for control or dominance. The child may be excessively competitive or overly preoccupied with social status.
Impulsive or limit-testing behaviors. Failure to think before acting, as well as rule-breaking and pushing boundaries, can accompany a tendency toward bullying.
Lack of sympathy for those who are bullied, or positive views of violence in general. Studies have shown a link between violence on TV and video games with decreased sensitivity to others’ suffering, and an increase in aggressive or harmful behavior.
A hot temper. Be aware that excessive anger issues can also signal a more serious mental health condition.
A knack for talking their way out of difficult situations. Bullies’ manipulative and controlling tendencies may fashion them into smooth operators.
A history of being bullied. Interestingly, some bullies are simply trying to regain a sense of control after they have fallen victim to bullies themselves, including within their own family system, such as by a sibling.
BULLYING AND THE BRAIN
Plenty of researchers have looked at the link between bullying and the human brain. A study published in 2019, which examined the interaction between the brain’s amygdala activity and being shown angry and fearful faces, showed that a combination of higher amygdala activity to angry faces and lower amygdala activity to fearful faces predicted more bullying behavior. On the other hand, lower amygdala activity to both angry and fearful faces predicted less.
In other words, the participants more prone to bullying were more reactive to anger and less disturbed by fear (i.e., of potential victims). The report noted previous studies’ findings—for example, that bullying adolescents have shown heightened activity in the brain’s emotion and motivation regions during risk-taking, and decreased activity in the medial prefrontal cortex when they anticipated a reward.
Bullies have also demonstrated “enhanced sensitivity toward social exclusion,” a topic explored in another 2019 study. It found that adolescents’ bullying was associated with greater activation in certain brain regions, including the ventral striatum, amygdala, medial prefrontal cortex, and insula, when viewing social exclusion. “Activation in these regions is commonly associated with reward-learning, salience monitoring, and motivational processes,” the study noted, which suggests that bullies may simply process things differently when it comes to interpreting interpersonal cues and experiences.
HOW TO INTERVENE IN YOUR CHILD’S BULLYING BEHAVIOR
With research showing clear links between bullying and the brain, technology such as brain SPECT imaging can help determine activity in the still-developing brain of a young person (and if deeper issues may be lurking). Since young brains continue to develop until their mid-20s, issues that go undetected have the potential to alter brain development and potentially lead to lasting effects on how the brain functions. Behavioral problems are some of the most commonly diagnosed conditions in adolescents, and receiving the proper treatment can make a lasting impact—not only on the child in question but on everyone who interacts with that child, including victims of bullying.
If you suspect bullying, it’s a good idea to sit down with your child and look at the behavior, without overreacting or jumping to conclusions. The Child Mind Institute reveals helpful tactics for this kind of talk:
Be direct and ask for your child’s point of view about what happened, trying to understand why the behavior took place.
Try to come up with alternate solutions to situational problems (perhaps with role-playing) and have your child attempt to envision the victim’s point of view.
Work on noticing and eliminating bullying-type behavior in the home if necessary, but discipline the child if appropriate.
Finally, encourage the child to apologize to the victim, and encourage maintaining an open dialogue about such events going forward.
By employing a nonjudgmental and empathetic approach, you’ll not only encourage better behavior—you’ll be an exemplary parental model for solving problems without the use of anger or aggression.
Bullying behaviors and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Does your child have difficulty containing their emotions, exhibiting explosive bouts of anger, or crying? Do you have a teen struggling with excessive anxiousness, depression, or suicidal thoughts, or who engages in self-harm or dangerous, impulsive behavior? Or do you have trouble managing your own emotions, to the point of losing jobs, friends, or romantic partners? These are signs of emotional dysregulation, also called affect dysregulation.
Emotional dysregulation can be devastatingly destructive to relationships, family life, school life, work life, and overall well-being.
WHAT IS EMOTIONAL DYSREGULATION AND WHAT CAUSES IT?
Defined as an incapacity to manage emotional responses well or to keep them within an acceptable range of typical emotional reactions, emotional dysregulation is believed to affect roughly 5% of the population. It can be devastatingly destructive to relationships, family life, school life, work life, and overall well-being. Although it is more commonly seen amongst children and adolescents, it can persist into adulthood.
Emotional dysregulation is not a disorder in itself, but it often plays a central role in a number of mental health conditions. Research suggests affect dysregulation may have a variety of causes including:
EMOTIONAL DYSREGULATION IN CHILDREN AND ADOLESCENTS
A child’s capacity to regulate their emotional state and emotional responses positively impact their family, peers, academic success, and long-term mental well-being, as well as their ability to successfully navigate life as they grow into young adults. It’s a critical component of development.
Yet, some children struggle to manage their emotions. They may experience difficulty registering emotions, responding with emotions that are appropriate to a given situation or regulating emotional responses in social interactions.
Signs of emotional dysregulation in early childhood may include:
Adolescents may cry more intensely than what is appropriate to a situation or have angry outbursts for no justifiable reason. They can show aggression towards themselves or others, or they may exhibit impulsive behavior that involves harmful risk-taking. They may swing between emotional extremes—blissfully happy one moment and deeply depressed the next. Overall, emotionally dysregulated adolescents have trouble interacting socially and often show marked signs of behavioral issues, especially at school.
All of these symptoms are magnified in teens, and it can be alarming for parents. Their anger destroys relationships. Fear can manifest as debilitating anxiety or panic attacks. Sadness can turn to excessive crying, extreme depression, and self-harm. Behavior becomes extreme and risky: They might drive too fast, spend all their money, possibly shoplift, start smoking or drinking and be promiscuous without using protection.
EMOTIONAL DYSREGULATION AND MENTAL HEALTH DISORDERS
Emotional dysregulation is often a precursor to or a major symptom of a number of mental health disorders, research suggests. It has been linked to:
For example, up to 80% of children with ADD/ADHD report problems with emotional dysregulation, according to experts. It can also manifest in those with ADD/ADHD as socially inappropriate behavioral responses to strong emotion, which is compounded by guilt and shame. In adolescents, research indicates that eating disorders and other compulsive behavior is believed to be a strategy to manage affect dysregulation. It’s important to seek assessment so that mental health disorders can be treated along with emotional dysregulation since they are so closely linked.
CHILDHOOD TRAUMA AND EMOTIONAL DYSREGULATION
Research suggests that children and adolescents who experience childhood trauma are twice as likely to develop a mental health disorder. It also predisposes them to attachment disorders. And as it turns out, it may increase their risk of emotional dysregulation too. Indeed, they are all interrelated.
This may be because of the neurobiological impact of trauma on brain function. When a child experiences trauma—ranging from neglect to physical abuse—the brain is affected. One brain SPECT imaging study in Plos One on trauma survivors found increased activity in the limbic system, which is considered the emotional center of the brain.
Another study in Neuropsychopharmacology examining trauma-exposed teens found compromised function of the prefrontal cortex (involved in emotion regulation and impulse control) and amygdala (involved with fear and the encoding of emotional events), in addition to difficulty regulating emotions.
Invalidation of a child’s experience or feelings is another form of relational trauma. This occurs when a person’s emotional expressions are dismissed, neglected, or criticized by caregivers. Research suggests there may be a generational aspect involved in emotional dysregulation. A study in the Journal of Child and Family Studies found that parents with this trait are more likely to disregard their adolescent’s emotionality, resulting in greater odds that their offspring will also develop problems managing emotions. Hence, adults must check for affect dysregulation in themselves.
AFFECT DYSREGULATION IN ADULTS
Adults need emotional regulation just like children and adolescents. A high degree of emotional regulation in adults is associated with higher levels of well-being, disposable income, and socioeconomic status, according to research in the journal Emotion.
Conversely, emotional dysregulation can lead to a lifetime of struggles including problems with interpersonal relationships, trouble with academic performance, and the inability to function effectively in a job or at work. For adults, emotional dysregulation may manifest as a big emotional response that is overblown to the situation at hand. Dysregulated adults also have trouble calming down after an emotional trigger, as well as a tendency to avoid difficult feelings and to focus on the negative. They may exhibit impulsive behavior surrounding out-of-control feelings of fear, sadness, frustration, and anger.
An emotionally dysregulated adult may have difficulty discerning what they are feeling when they get upset. Strong emotions may feel so confusing, overwhelming, or riddled with guilt, a dysregulated person often has trouble making decisions or controlling their own behavior.
SOLUTIONS FOR BETTER EMOTIONAL REGULATION
There’s hope for both children and adults with affect dysregulation. If you recognize emotional dysregulation in your child or yourself—or both, it’s important to seek the help of a mental health professional. Once it is identified and a comprehensive assessment is made to identify root causes, emotional regulation techniques can be learned and related mental health—and brain health—disorders can be addressed.
Research in Frontiers in Psychology showed improvement in emotional regulation with mindfulness-based cognitive therapy, hypnosis, and meditation. Neurofeedback also has been shown to support emotional regulation in patients with PTSD, bipolar disorder, and other mental health disorders, according to a 2019 study in Neuroimage. Additional tools and strategies are available to treat past trauma, brain injuries, and related mental health issues. Finding the root causes of affect dysregulation is the key to discovering the most effective solutions.
Problems with emotional dysregulation and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
