When 3 psychiatrists from Amen Clinics hosted a webinar to answer people’s questions about the coronavirus pandemic, they received such a flood of queries they couldn’t get to them all during the allotted time.
Dr. Robert Johnson, Dr. Jennifer Love, and Dr. Jay Faber graciously agreed to respond to some of the most common additional questions they received. Here’s what they had to say.
Dr. Johnson: There was a study out of Wuhan, China, involving the use of hyperbaric oxygen therapy (HBOT) in the treatment of severe COVID-19 cases. It involved 5 COVID-19 patients, 2 of whom were critically ill and 3 of whom were suffering from “severe” illness. They were treated with HBOT at the Department of Hyperbaric Oxygen in Wuhan Yangtze River Shipping General Hospital.
In that report, hyperbaric oxygen was added to the current comprehensive treatments being performed at the hospital for COVID-19 affected patients, with a dose of 90-120 minutes at treatment pressures of 1.4 to 1.6 ATA. The results were very encouraging; 5 patients received significant therapeutic benefits, including rapid relief of symptoms after the first session. The rationale for the improvement was the ability of hyperbaric therapy to quickly reverse progressive hypoxemia (low blood oxygen levels).
However, there is no data regarding HBOT’s ability to prevent COVID-19 infection.
Dr. Johnson: A good model for this comes from the domain of sports. As an athlete, all you can control is your process. In fact, most athletic breakthroughs occur when you relinquish concern about the result and focus on your preparation and execution. The same principle holds as it relates to our obsession with goals in everyday life; we as individuals don’t have control over the macroeconomic effects of the coronavirus, but we can focus on clarifying the following:
So, it starts with clarifying your core values at this point in time, then developing, implementing, and sustaining the habits, practices, and mindset that will serve those core values/priorities. The key is to slow down and find joy in each step of the process—really enjoying your body’s ability to move when exercising, being present to your breath during mindfulness meditations, mining a feeling of gratitude for each small pleasure in your life, and enjoying the fruit that grows from being as authentic and vulnerable as possible in your relationships.
Dr. Love: FaceTime, send flowers or small tokens—books, a candle, a hand-written letter. Even a picture drawn by a 50-year-old of something ridiculous like a dinosaur walking through a garden with a robot would make anyone laugh (maybe at you, but whatever). Write a series of encouraging notes, drawings, articles of interest, crosswords from the newspaper; put them into separate envelopes with dates to open, and send them together in a large envelope. Find out whether there is a certain time of day when they feel the most lonely, sad, or anxious, and contact them half an hour before. Send them a TikTok. Video record the family singing a favorite song or a silly song. Send things randomly, frequently, and follow up with regular FaceTime calls or phone calls.
Dr. Faber: Loneliness and not seeing friends has been a big issue during the pandemic. Here are my suggestions. I would highly encourage using social media like FaceTime, Skype, or Zoom to spend time with friends. With that recommendation, your adolescent may be spending more time on social media than recommended before the COVID-19 restrictions. If social time is being used constructively, parents might think of giving their children more time to be on social media to talk with friends.
Dr. Faber: This is a great question. In order to cope with the stress, I would work closely with your doctor to make sure you’re doing everything possible to promote healthy immune functioning. Talk to your doctor about the proper use of multivitamins, vitamin C, vitamin D, and zinc, as well as other agents. To decrease stress, simple relaxation exercises, such as deep breathing, meditation, and yoga can help keep our body in a protective state to stay calm and promote healthy immune functioning.
If you missed the webinar, click here for the video and the first round of questions answered.
Depression, anxiety, panic attacks, and other mental health issues can’t wait. During these uncertain times, your mental well-being is more important than ever, and waiting to get treatment until the pandemic is over 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.
When it comes to helping people adopt brain healthy eating habits, Zoe Davis is an expert. As the Amen Clinics resident nutrition counselor, she has a master’s degree in Clinical Mental Health Counseling with an emphasis in Health Psychology. And she’s completed post-graduate training in nutrition, disordered eating behaviors, and holistic obesity care. Through her brain health nutrition coaching at Amen Clinics, she’s already helped thousands of people ditch the lifelong harmful eating patterns that contribute to anxiety, depression, and brain fog and adopt habits that promote better moods, less stress and anxiety, and greater mental clarity.
Here, she offers some of the simplest strategies she shares with the people she helps.
This is such an easy trick, and it’s one that leaves most people saying, “Why didn’t I ever think of that?” Stop letting the refrigerator manufacturer tell you how to organize your groceries. Instead of storing veggies and fruit in that mysterious drawer at the bottom, where they’ll be forgotten because they are out of sight, out of mind, put them in glass containers at eye level. That way, every time you open the door, you’ll see the nutrient-dense brain healthy foods first.
A common suggestion among nutritionists is to bake a sheet of chicken or fish for the week so you’ll have it ready to go for dinners. But most people get bored eating the same thing night after night. This trick solves that problem. When you bake that sheet of chicken or fish, season each one differently, so that when you use them throughout the week, it’s not going to taste the same every day. You can have one seasoned with curry, one with garlic, one with ginger, and so on.
One of the most common problems Zoe sees in the people she coaches is that they aren’t getting the recommended daily servings of vegetables in their meals. In fact, research shows that 90% of Americans don’t get enough vegetables and fruits. How can you up your intake of veggies? One of the simplest ways is to add veggies to eggs for breakfast. Just toss a few handfuls of spinach, kale, or mushrooms in the eggs for a major nutrient boost.
So many of the people Zoe helps are stuck in a rut—eating the same things day in and day out. This can mean missing out on some important nutrients. The next time you go to the Farmers’ Market or to the grocery store, force yourself to try something new. For example, if you love almonds—Zoe’s personal favorite—branch out. Each nut and each seed offer slightly different minerals and vitamins. By mixing different nuts and seeds together, every time you grab a handful, you’ll be getting a greater variety of nutrients. Go for variety with seasonal vegetables and fruits too as a way to mix things up.
When you come home from the store with all your beautiful veggies, take 15 minutes to cut up a bunch of them. Have them prepped and ready to go, so you can quickly add them quickly to eggs, salads, and other meals. This cuts down on prep time for all your meals during the week and makes it more likely that you’ll actually eat those veggies you bought.
If you eat when you’re stressed or worried, it can impair the digestive process and interfere with the absorption of the nutrients in the foods you’re eating. A quick trick that can aid your digestive system to work more effectively is to take a few deep breaths before eating. This easy strategy engages the parasympathetic nervous system to create a state of relaxation, prepare your body to release the enzymes needed to break down the foods you’re about to eat, and support the absorption of nutrients. Just place your hands in your lap and take 4-5 deep breaths before you start your meal.
You can find many more brain healthy eating tricks and tips in Zoe’s free webinar “Healing the Brain with Nutrition.”
At Amen Clinics, we take a unique brain-body approach to health and healing, which includes brain SPECT imaging, as well as laboratory testing to check physical health, an assessment of nutritional deficiencies, nutritional coaching, and other important factors.
If you want to join the tens of thousands of people who have already enhanced their brain health 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.
You’ve got questions. These 3 psychiatrists from Amen Clinics have answers. Dr. Robert Johnson, Dr. Jennifer Love, and Dr. Jay Faber recently hosted a webinar to allow viewers to ask them anything about the coronavirus pandemic and its impact on emotional health. Here’s what they had to say.
Here are 5 key things people in addiction recovery can be doing right now for their health.
“I hear this every other day from one of my patients,” says Dr. Faber. Here are 3 strategies to try.
At this time, we have to figure out what we can control and what we can’t control. And the things we can’t control we have to just put in a box. Here are some techniques based on dialectical behavior therapy (DBT) you can use these to distract yourself from your stressful thoughts.
Practice DBT principles of self-soothing and use all 5 of your senses to help stay grounded. Here are some well-known grounding techniques for people who have trauma in their background or who can dissociate in the context of being triggered emotionally. They’re very simple but very effective.
Sleep hygiene is so important right now. “If you don’t get eight hours of sleep, we’re more likely to keep inflammatory toxins in our brain,” says Dr. Faber. Be very consistent with the time you go to bed and wake up, don’t take naps, and skip caffeine after lunch. “I create transition times in that hour before bed and in that hour when I get up. That hour before my bed is my spa hour,” says Dr. Love.
We may be on lockdown, but you have to stay physically safe, emotionally safe, and sexually safe. If you’re with someone 24/7 who’s harmful to you, you’ve got to get out of that situation. Domestic shelters are open or stay with a friend where you can have a refuge. Also be aware of when these episodes more likely to occur, such as if someone is using alcohol or drugs or if someone’s not taking their psychotropic medications. “If your significant other is doing any of those, be much more watchful and be ready to get plan B ready,” says Dr. Faber.
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.
Anxiety can make you feel nervous, panicky, or self-conscious, and it can strike when you least expect it. It is like an uninvited houseguest who drops in and stays for a brief visit or settles in for the long haul and becomes a constant unwanted companion. Anxiety disorders are the most common mental health condition in America, and anyone suffers from it wants it to stop. Just ask any of the 40 million Americans currently coping with some form of anxiety.
Anti-anxiety pills are often the first line of defense, but they aren’t necessarily the best treatment option. Many people with this condition are looking for alternative ways to manage the problem, and with good reason. Brain SPECT imaging studies show that some anti-anxiety medications, such as benzodiazepines, aren’t good for brain health. They offer a short-term solution that can create other long-term problems.
Nutritional psychiatry is a more natural approach that centers on the use of food and supplements to help manage mental health conditions. It is often used as part of a complete treatment program that can include psychotherapy and other solutions. If you’re looking for ways to calm your nerves, try these 8 research-backed, anxiety-fighting foods.
Salmon, tuna, herring, and sardines are high in omega-3 fatty acids, which have been found to calm anxiety. A 2014 study found that men who ate Atlantic salmon three times a week showed a reduction in self-reported anxiety. In a study in Brain, Behavior, and Immunity, medical students who supplemented their diet with omega-3 experienced a 20% reduction in anxiety symptoms. Eat fatty fish at least twice a week for optimal brain benefits.
High in potassium, fiber, the trace element chromium, and vitamins (A, C, E, and K), asparagus has strong anti-anxiety properties. In China, an asparagus extract has been government-approved as a functional food for its anxiety-reducing effects. A 2013 study suggested that asparagus extract could be considered an alternative approach for the management of anxiety disorders.
Rich, buttery avocados are high in B vitamins, which are involved in the production of the neurotransmitters serotonin and dopamine, which influence mood. In some people, B vitamin deficiencies have been associated with an uptick in anxiety. Avocados are also rich in brain healthy fats that may also protect against anxiety.
If you suffer from social anxiety, which is a form of the condition that makes people experience extreme fear and discomfort in social settings, think about increasing your intake of fermented foods, such as sauerkraut and kefir, which are considered probiotic foods. A 2019 review of 34 controlled clinical trials in Psychiatry Research found that probiotic foods had a significant anxiolytic effect on anxiety. Earlier research has found that probiotics are particularly helpful for social anxiety.
Eggs have been enjoying a culinary renaissance in recent years, and this is a good thing for people who suffer from nervousness. Eggs contain an amino acid called tryptophan that is involved in the production of the neurotransmitter serotonin, which plays a role in the regulation of anxiety and mood.
You don’t have to wait until Halloween to munch on pumpkin seeds, which are packed with anti-anxiety nutrients, including magnesium, B vitamins, and zinc. A 2017 review shows that magnesium helps reduce anxiety, and B vitamins help lower mental stress, according to research in Human Psychopharmacology. Zinc also plays a role in managing stress. Be sure to opt for raw and unsalted pumpkin seeds for a healthy snack.
As if you needed another reason to indulge in your love of chocolate, a 2014 study found that it decreases perceived stress. Dark chocolate is also a good source of magnesium and it contains the neurotransmitter phenylethylamine, which is involved in regulating moods and releasing feel-good endorphins in the brain. For the full health effect, stick to chocolates that are at least 70% cacao.
Chamomile tea has been hailed for centuries for its relaxation properties. This herbal tea helps promote sleep, and in a 2016 study in Phytomedicine, chamomile significantly reduced moderate to severe symptoms of generalized anxiety disorder.
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 anxiety, we can create a more effective, personalized treatment plan for you. We believe in using the least toxic, most effective solutions for anxiety and other mental health problems.
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.
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.
By Zoe Davis, MA, LMHC, MS, CNC
While this is a stressful time for many, it is also an opportunity to practice mindfulness and deep compassion for ourselves and our community. Food choices may be more emotional at this time as people look to food for comfort to lower anxiety and mitigate feelings of a loss of control. I hope some of these ideas for managing stress eating will be helpful to you and will provide their own source of comfort.
When going to get something to eat, simply check in to gauge what your real need is by asking yourself: “Am I Hungry, Angry, Lonely, Tired?” If you’re hungry, eat some nourishing food. If you’re angry (or stressed or anxious), do something to attend to that emotion, such as journaling, meditation, diaphragmatic breathing, drawing, or coloring (even adults can do this!). If you’re lonely, reach out to a friend or family member, and make regular social engagements a priority (virtually for now). If you’re tired, rest, drink some water, do some mild stretching, or get some fresh air with a walk to replenish your energy. When we create more space between the thought of eating something to soothe our emotions and the actual consumption, we create awareness of our true need and increase the likelihood of doing something to attend to that actual need.
Low blood sugar exacerbates feelings of stress and anxiety. Make sure you’re consuming regular meals that include adequate protein, healthy fat, plenty of vegetables, and some low-sugar fruit. Don’t go too long between meals, especially if you’re prone to feeling anxious or stressed. Your brain and body need nutrients regularly throughout the day, and when we are missing key B vitamins, fiber, minerals (like magnesium), and probiotics, we can feel more amped up and have a harder time relaxing.
Take a few deep breaths before eating and chew your food thoroughly. Eating this way engages the parasympathetic nervous system and allows for better digestion and greater benefit from the foods you eat. This practice also naturally moderates the amount and types of food your body actually needs, drastically reducing the need for willpower.
Now is a great time to focus on the essentials and avoid foods that fill you up but don’t actually nourish you. Try making warm broth-based soups, roasted root vegetables, baked pear or apple with cinnamon, and gluten-free whole grains or pseudo-grains like wild rice, quinoa, and buckwheat as part of your comfort foods instead of white flour-based foods or sugary desserts.
Stimulants—such as refined sugars, too much caffeine, dyes, additives, and artificial sweeteners—can irritate or over-activate the nervous system and exacerbate anxiety, making it more difficult to experience a sense of calm.
If you live with others, take turns cooking and prepare the table where you will eat as a part of the meal to be enjoyed. Light candles, play relaxing music, and have positive conversations as part of the meal. Avoid stressful conversations with meals, and if you live alone, invite friends to a virtual dinner party via computer or phone. You can enjoy each other’s company even when not in the same space.
Consider the work that went into growing or raising your food, the incredible abundance of our planet, and the many people along the way from planting to delivery that work hard every day to keep you nourished. Gratitude keeps us focused on appreciation, which is a boost to our immune system and can significantly lower stress levels.
When we move, we’re more in touch with our physical body and tend to choose healthier food options and drink more water. Additionally, exercise is immensely beneficial for lowering anxiety, improving our immune resistance, reducing stress, and encouraging sound sleep. While much of our lives may be more confined than we would like, we can still move every day. Some ideas include going for brisk walks/hikes in our neighborhood, taking dance classes online, doing weight resistant exercises with an app, or completing a regimen of yoga poses from books or instructional videos.
Try a virtual class online, get out your paintbrushes and paper, do collage, sing, dance, write poetry or stories, learn a language (or re-learn one), play a musical instrument if you have one, sew, knit, or anything else you’d like to try. Creativity is a great way to express yourself and de-stress. When we are creative and feel ourselves expressed, we are using energy in a positive way and tend to feel less restless. Decreasing feelings of restlessness can keep us from eating out of boredom.
Volunteer in any way that is safe for you. Volunteer Match has thousands of opportunities, and you can do many of them virtually, or you can come up with your own way to help in your neighborhood. When we feel a sense of contribution and connection with our community, we tend to feel more in control and more grounded. This feeling is empowering and often leads us to take better care of ourselves (with food, movement, sleep, and more), as we feel more important to those around us.
Try to go to bed at the same time each night and limit foods at least 2 hours prior to sleep. Use blue-light filters on computers, phones, or tablets if you need to use them in the hour prior to bedtime. Getting at least 7 hours of sleep regularly helps to regulate hunger hormones, improve energy, and increase our stress tolerance.
Zoe Davis, MA, LMHC, MS, CNC is a nutrition therapist, integrative health coach, and certified Irlen screener at Amen Clinics, where she has been honored to work with patients over the last four years. Zoe has Master’s degrees in human nutrition and functional medicine, is a licensed mental health counselor, and has a post-graduate certificate in nutritional psychology. This unique combination of education in both nutrition and psychology allows her to use a mind-body approach in a deeply integrated way.
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.
Americans are clearing grocery store shelves in light of the coronavirus pandemic. But is the food you’re buying going to sabotage your brain and increase your feelings of anxiety, depression, fear, and stress, or is it going to fuel your brain so you can feel better and make better decisions? When shopping, don’t let your limbic (emotional) brain dictate what you should buy. Instead, let your prefrontal cortex (your brain’s CEO) help you make wiser food decisions. As you prepare for self-isolation or quarantine, here’s a list of what to put in your shopping cart and what to skip.
Don’t stock up on water in plastic bottles. Plastics contain bisphenol A (BPA), which is a toxin that can be absorbed into the body and can eventually affect the brain. The more exposure you have to these everyday toxins, the more you are putting your brain at risk and increasing your chances of mental health and memory issues. According to the CDC, COVID-19 has not been detected in the drinking water supply.
Do boil tap water before drinking if you’re concerned about chemicals lurking within, or get a home filter from an online retailer that will deliver.
Don’t buy white rice, pasta, cereal, bread, and flour tortillas. Although you may be tempted to grab these staples that have a long shelf life, they are simple carbohydrates that can cause blood sugar spikes and crashes that leave you feeling anxious, irritated, and hungrier.
Do opt for healthier options—when available—like quinoa, gluten-free oatmeal, gluten-free or sprouted bread or tortillas made with almond flour (you can put them in the freezer and toast or heat when ready to eat). Smart carbs offer sustainable energy that doesn’t cause blood sugar ups and downs.
Don’t fill your shopping cart with cookies, cupcake mix, and candies. As much as you might feel like you and your kids need a quick mood boost from sweet treats, it’s best to avoid foods with artificial dyes like red dye #40, preservatives, and sweeteners. In addition, children with ADD/ADHD may have an adverse reaction to them, and these items can increase hyperactivity in children who don’t have ADD/ADHD.
Do choose snacks like nuts and seeds, nut butters, and dark chocolate. And pick up some almond flour, if available, so you can do some healthy baking with the kids while you’re hunkering down at home.
Don’t buy frozen dinners or frozen pizzas. These are usually packed with sodium, may have trans fats, and are typically devoid of nutrients.
Do stock up on frozen vegetables, which are filled with antioxidants and immune-boosting vitamins and minerals.
Don’t buy canned fruits and vegetables because there is often BPA in the lining of the cans, and it can leach into the foods inside.
Do buy fresh produce and put whatever you won’t eat right away in the freezer. For example, put blueberries or raspberries in the freezer so you can add them to smoothies. Freeze broccoli, then use it in soups or stews. A recent study found that happiness is correlated with how many fruits and vegetables you eat. The more colorful fruits and vegetables you eat (up to eight servings a day) the happier you become—almost immediately. No antidepressant works this fast!
Don’t grab a gallon of milk and lots of sugary yogurts. Dairy is a potential allergen that research shows may increase depression, anxiety, stress, and memory.
Do select milk alternatives like almond, coconut, oat, or hemp.
Don’t stock up on processed meats that are cured or smoked, such as bacon, hot dogs, or salami. They may last longer, but they may contain unhealthy fats, nitrites, and other compounds that can increase inflammation, which is associated with an increased risk for several mental health conditions.
Do spend on high-quality protein powder that you can use to make brain healthy protein smoothies using all those nutrient-packed fruits and veggies you put in the freezer.
Don’t spend money on sodas, energy drinks, or pre-made smoothies. They are full of sugar, artificial colors, and artificial sweeteners that will hijack your brain.
Do purchase relaxing herbal teas like chamomile, and get some flavored stevia, a natural sweetener that does not affect blood sugar levels the way regular sugar does.
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.
In the 4-part Hulu docu-series “Hillary,” former President Bill Clinton says that the affair he had with then-intern Monica Lewinsky was a way of “managing my anxieties.” Evidently, his stress-management strategy backfired and caused him a lot more anxiety considering the scandal eventually led to a grand jury investigation and his impeachment in 1998.
Clinton isn’t the only American to turn to unhealthy ways to deal with anxiety. Every day, millions of people self-soothe or self-medicate by taking drugs (whether they’re illegal, prescription, or over the counter), drinking excessively, overeating, engaging in compulsive spending, binge-watching TV shows, smoking, guzzling caffeine, or (like Clinton) having extramarital affairs.
There are better ways to cope with stress, pressure, and anxiety!
Decades of research have shown that meditation and prayer can calm stress and anxiety. Loving Kindness Meditation, in which you repeat words like “May I be safe and secure, may I be healthy and strong, may I be happy and purposeful, may I be at peace” can develop feelings of goodwill and warmth.
Using self-hypnosis can quickly decrease the stress-induced fight-or-flight response and can lower anxiety. One simple technique involved focusing on a spot, taking slow and deep breaths, relaxing your muscles, envisioning yourself riding down an escalator, enjoying a feeling of tranquility when you reach the bottom of that escalator, then imagining yourself riding back up the escalator and opening your eyes. It should leave you feeling refreshed and relaxed.
Every time you take a breath, it brings oxygen to your blood cells. When you exhale, your body releases waste products, such as carbon dioxide. When there’s too much carbon dioxide in your system, it can cause stressful feelings of anxiety, disorientation, and panic attacks. Breathing deeply from your diaphragm calms the brain’s basal ganglia, the area that controls anxiety. Whenever you’re feeling anxious or stressed, take 5 deep breaths, taking twice as long to exhale to settle.
There is strong scientific evidence for several nutritional supplements that can support a sense of calm and relaxation.
Focus on foods that promote calm and relaxation, including:
Learn to challenge the automatic negative thoughts (ANTs) that pop into your head and make you feel anxious, nervous, and stressed. Every time you have an anxious thought, write it down and ask yourself if it is true.
Music can soothe you when you’re stressed or under a lot of pressure. Create a playlist or try Samuel Barber’s “Adagio for Strings” or Claude Debussy’s “Clair de Lune.”
Hormonal imbalances can mimic symptoms of anxiety and nervousness. Have your healthcare provider check your thyroid, estrogen, progesterone, and testosterone levels to see if they are out of whack and optimize them if necessary.
A 2014 study in Frontiers in Psychiatry shows that anxiety is linked to low levels of heart rate variability (HRV), the time interval between heartbeats. You can biohack your way to a healthier HRV with biofeedback apps to help you deal more effectively with stress.
These substances may temporarily mask feelings of anxiety and stress, but they actually worsen anxiety and lower the body’s ability to respond to stress. Limit or eliminate them completely from your diet.
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 mental health conditions, such as anxiety and panic attacks, we can create a more effective, personalized treatment plan for you. We believe in using the least toxic, most effective solutions for anxiety and other mental health problems.
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.
Intermittent fasting has become one of the most popular strategies for losing weight, and it’s touted as having many physical health benefits. But what does it do to your brain? Let’s take a deep dive into the research to find out what “time-restricted eating” really does to your brain.
Intermittent fasting turns on an important process called autophagy, in which your brain “takes out the trash” that builds up during the day. This self-cleaning process helps detoxify the brain, clear out old and damaged cells, and sweep away debris. This nightly housekeeping promotes the regeneration of newer, healthier cells. A wealth of research has shown that problems with autophagy have been linked to Alzheimer’s disease, depression, bipolar disorder, schizophrenia, and other neuropsychiatric disorders.
Restricting the hours when you eat has been shown to significantly improve memory, according to a study in the Journal of the Academy of Nutrition and Dietetics. In this study, after 4 weeks of intermittent fasting, performance on a spatial planning and working memory task and on a working memory capacity test increased significantly. Additional research on animals has found that intermittent fasting improves learning and memory.
Research in the Journal of Nutrition Health & Aging found that after 3 months of intermittent fasting, study participants reported improved moods and decreased tension, anger, and confusion. Another study from 2018 that was investigating weight-loss strategies found that intermittent fasting was associated with significant improvements in emotional well-being and depression.
Chronic inflammation has been linked to many brain disorders, including depression, bipolar disorder, obsessive compulsive disorder (OCD), schizophrenia, Alzheimer’s disease, and more. According to a study in Nutrition Research, intermittent fasting decreases inflammation, which can have potent benefits for your brain health and mental well-being.
Research in the British Journal of Nutrition shows that intermittent fasting produces greater improvements in insulin sensitivity, which helps you prevent high blood-sugar levels and type 2 diabetes. The journal Neurology has published findings showing that high blood sugar is associated with a smaller hippocampus, the seahorse-shaped structure in your temporal lobes associated with mood, learning, and memory. Other studies show that anxiety and depression are 2-3 times higher in patients with type 2 diabetes than the general population.
Intermittent fasting helps reduce blood pressure while you snooze, which is beneficial for heart health, and anything that’s good for your heart is also good for your brain. Having hypertension or pre-hypertension lowers blood flow to the brain. Low blood flow on brain SPECT imaging scans has been seen with depression, bipolar disorder, schizophrenia, ADD/ADHD, traumatic brain injury, substance abuse, suicidal thoughts, and more. In addition, low blood flow is the #1 brain imaging predictor that a person will develop Alzheimer’s disease.
Intermittent fasting helps to burn more fat, which is good for brain health. Excess fat on your body is not your friend. A growing body of research, including studies in Archives of General Psychiatry and Psychosomatic Medicine, has found that obesity is detrimental to brain health and is associated with a greater risk of depression, bipolar disorder, panic disorder, agoraphobia (fear of going out), and addictions.
With so much research pointing to important brain health benefits, you may want to incorporate intermittent fasting into your lifestyle. What’s the best way to do it? One of the most common methods is to do a nightly fast for 12-16 hours. The easiest way to do it is to begin fasting several hours before bedtime. For example, if you eat dinner at 6 p.m., don’t eat again until 6–10 a.m. the next day.
At Amen Clinics, we take a whole-body approach to helping people overcome debilitating symptoms and achieve peak performance. We perform comprehensive evaluations that include brain SPECT imaging, as well as looking at the many lifestyle factors, such as diet, that can contribute to mental health symptoms or hold you back from reaching your potential. Our wrap-around services focus on the least toxic, most effective solutions, including brain health nutrition coaching.
If you want to join the tens of thousands of people who have already enhanced their brain health, overcome their symptoms, and optimized their performance 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.