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. Can’t sleep? You’re not alone. A lack of quality sleep is so pervasive in American society the CDC has referred to it as a “public health epidemic.” And that was pre-pandemic. A rising number of Americans are suffering from poor sleep following the pandemic due to increased anxiousness, depression, long COVID, weight gain, and more. It’s taking a heavy toll as sleep disorders have a negative effect on the brain, cognitive performance, and mental health. Here’s a closer look at some of the most common sleeping problems and their impacts on the brain, mind, and mental clarity.
Research shows that a variety of sleeping disorders have a negative impact on the brain, cognitive performance, and mental health.
As important as food or water, sleep is a fundamental biological need. Quality sleep is vital for your brain health, cognitive function, and mental well-being. While we sleep, our brains perform critical functions. For example, a growing body of research shows that sleep is involved in learning and memory consolidation. A 2019 study shows that during sleep, the brain also washes itself, clearing out toxins and metabolic waste that build up each day. Among the neural “trash” that’s removed are misfolded proteins that are associated with aging and neurodegenerative diseases. For example, the waste removal system eliminates two proteins—beta-amyloid and tau—that clump together to form the plaques and tangles believed to be associated with Alzheimer’s disease.
HOW SLEEP DEPRIVATION IMPAIRS BRAIN FUNCTION
Adults need 7-9 hours of sleep each night and a lack of adequate sleep results in detrimental impacts on the brain. The brain can’t perform its critical memory, learning, and waste removal functions. A 2018 study found that a single sleepless night leads to a build-up of a beta-amyloid, one of the proteins implicated in Alzheimer’s disease.
One functional brain-imaging study published in the Journal of Neuroscience found that sleep deprivation interferes with connections between the prefrontal cortex (a region involved in executive functions such as planning, judgment, and impulse control) and the brain’s limbic system (emotional centers) and reward network. The researchers concluded that this led to impairments in executive function, increased response to rewarding stimuli, and elevated emotional responses. The end result—is an uptick in irrational behavior and poor judgment.
Lack of sleep also diminishes cognitive function. According to a study in Neuropsychiatric Disease and Treatment, sleep deprivation impairs working memory and attention, in addition to impacting long-term memory and poor decision-making.
SLEEP DISORDERS AND MENTAL HEALTH
Sleep disorders are strongly associated with mental health issues. People with psychiatric conditions are more likely to experience sleep problems, and individuals who have trouble sleeping are at greater risk for mental health issues. A single night of tossing and turning can increase feelings of anger, irritability, anxiousness, stress, or sadness the next morning. Over time, sleep problems can lead to a higher risk of depression, ADD/ADHD, panic attacks, brain fog, psychosis, memory problems, and dementia. Alarming statistics reported in Scientific American show that teenagers who sleep just an hour less per night on average are 38% more likely to feel sad and hopeless, 42% more likely to consider suicide, 58% more likely to attempt suicide, and 23% more likely to engage in substance abuse. A 2019 study in the American Journal of Public Health points to a 33% increased risk of depression among shift workers compared with the general population.
4 COMMON SLEEP DISORDERS AND IMPACTS ON BRAIN/MENTAL HEALTH
1. Insomnia
Having trouble falling asleep, difficulty staying asleep, or waking up early are all signs of insomnia. This common sleep disorder affects an estimated 35% of American adults. Insomnia is frequently seen in people with mental health issues. For example, approximately 75% of those struggling with depression and more than 50% of those with anxiety have trouble sleeping. During manic phases in people with bipolar disorder, an estimated 69-99% experience insomnia or a decreased need to sleep.
2. Obstructive Sleep Apnea
Obstructive sleep apnea (OSA)—when a person snores loudly, stops breathing multiple times at night, then feels excessively tired during the day—is bad for your brain and mental health. One study in the Journal of Clinical Psychiatry found that people with sleep apnea were 5 times more likely to have depression. Other research has found that moderate to severe sleep apnea more than doubles the risk of developing depression. A 2016 review shows that the risk of developing dementia is even higher. On brain SPECT imaging scans, which measure blood flow and activity in the brain, sleep apnea often shows low overall blood flow and looks similar to patterns seen in early Alzheimer’s disease. OSA is associated with shrinkage of the hippocampus, and a 2020 study in Sleep Medicine Clinics showed that more severe cases of sleep apnea were associated with greater atrophy of this brain region.
3. Hypersomnia
Some people sleep too much, feel excessively tired during the day, or need multiple naps. Despite prolonged sleep, these individuals typically don’t feel refreshed or energized after napping, rather they struggle to wake up. Hypersomnia may be caused by sleep apnea or narcolepsy and is associated with anxiety, irritability, slowed thinking, memory problems, and in some cases, hallucinations. Research in Frontiers in Neurology found that narcolepsy is associated with a reduction in orexin neurons, a type of neurons involved in regulating critical bodily functions, including sleep and wakefulness, cognition, and mood.
4. Circadian Rhythm Disorders
Circadian rhythm disorders occur when your inner body clock gets out of whack and disrupts the timing of your sleep. The body’s internal clock tries to cue your sleep-wake cycle based on the environment—making you feel sleepy when it gets dark outside and waking you when the sun comes up. Any disruptions to this daily cycle can interfere with quality sleep. Jet lag, shift work, aging, and other issues can contribute to circadian rhythm disorders, which have been linked to memory problems, poor decision-making, and reduced alertness. Research in Sleep Medicine Clinics suggests that circadian rhythm disorders may be a risk factor for neurodegenerative disorders.
IMPROVE SLEEP FOR BETTER BRAIN HEALTH AND MENTAL WELLNESS
Overcoming sleep disorders is possible, and it can have a powerful effect on brain health and mental well-being. Understanding if it’s your biology or psychology that is disrupting your sleep is an important step in the process.
Make sleep a priority: Practice daily sleep hygiene by turning off digital devices at least 1 hour before bedtime, keeping your room cool and dark, eating early to give your body time to digest food before hitting the sack, and limiting or eliminating alcohol as it can disrupt sleep.
Meditation or prayer: Spending time in meditation or prayer can induce relaxation.
Hypnosis: Engaging in hypnosis or self-hypnosis can promote a sense of calm and help you fall asleep faster and get more restful sleep.
Calming supplements: Nutraceuticals such as magnesium, melatonin, GABA, 5-HTP, and l-theanine support healthy sleep.
Get tested for and treat obstructive sleep apnea: If you’re diagnosed with OSA, the gold standard for treatment is called a continuous positive airway pressure (CPAP) mask, which delivers a steady stream of air through your passageways.
Sleep disorders, 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.
Are you feeling slow and sluggish? Are you down in the dumps? Are you having trouble remembering what you’ve studied or learned? Do you feel fatigued most of the time? Are you more anxious, or ruminating at bedtime? It could be related to how you’re sleeping, or more likely, not sleeping. If you fail to get more than 6 hours of sleep a night, you might be struggling with insomnia, sometimes referred to as excessive wakefulness.
Insomnia affects attention, reaction times, and impairs abilities in a variety of cognitive psychomotor tests – surprisingly similar to the effects of being drunk, and sometimes worse!
Many people are surprised to discover that a lack of restorative sleep can adversely affect your brain function and mental health. In fact, medical researchers report that insomnia is one of the most common but overlooked conditions with serious impacts on health.
Vital processes happen in the brain when we get adequate sleep (7-9 hours). Brain cells repair themselves, toxins that build up during daytime activity are flushed away, and neuronal connections are activated protecting against deterioration related to inactivity. These activities keep your brain function working optimally and help to promote emotional regulation. That’s why insomnia can be so destructive. It deprives your brain of these needed processes.
ABOUT INSOMNIA
It’s estimated that up to 70 million adults struggle with sleeping and the problem is progressively worsening with the proliferation of digital devices and bad habits.
Insomnia is defined as difficulty either falling or staying asleep despite adequate opportunity for sleep, and it is accompanied by daytime impairments related to those sleep troubles, according to the American Academy of Sleep Medicine clinical guidelines. Typical daytime symptoms may include fatigue, attention/memory problems, problems at school/work, irritability, behavioral problems, increased accidents/mistakes, and more.
There are two types of insomnia: chronic and short-term.
Chronic insomnia is when a person has trouble sleeping more than 6 hours a night and experiences related daytime fatigue and attention issues at least 3 days per week for more than 3 months or repeatedly over years. According to the Sleep Foundation, roughly 10% of people have chronic insomnia disorder.
Short-term insomnia occurs when a person experiences the same issues as chronic insomnia disorder but for less than 3 months, and it may not be 3 nights a week. It’s often triggered by temporary stressors such as the death of a loved one, divorce, or perhaps an illness. It’s believed that 15% and 20% of adults experience short-term insomnia in any given year, according to the Sleep Foundation. However, one study sample estimated that figure to be roughly 30%.
Insomnia can be caused by stress, poor sleep hygiene, irregular sleep schedules (night shift work, travel, etc.), mental health disorders, illness, physical discomfort, medications, environmental factors (temp, light, noise, etc.), neurological issues, and more. Being female or elderly puts you at a higher risk of insomnia.
COGNITIVE ISSUES RELATED TO INSOMNIA
Researchers believe that various stages of sleep play a vital role in brain health, allowing activity in different parts of the brain to power up or down and facilitating better thinking, learning, and memory. However, when we have extended periods of wakefulness, these processes get interrupted, compromised, or don’t happen at all and brain function suffers.
Further, research in Scientific Reports has shown that sleep deprivation is associated with a decrease in blood flow to the brain, which also compromises brain function. Below are a few of the major brain functions that are negatively impacted by insomnia.
1. Memory and Learning
A 2019 study from a team of Japanese and U.S. researchers indicates that sleep is a time of memory consolidation, where your brain selects key memories and discards non-essential information so that important information can be recalled later. This happens during periods of deep sleep (REM and NREM sleep), which often does not occur with disrupted or shortened sleep.
Some evidence from the Journal of Sleep Research even suggests that sleep deprivation may put you at risk for incorporating false or misleading information into your memories. Sleeplessness hinders working memory, one of the brain’s executive functions. It allows us to work with information without losing track of what we’re doing. Poor sleep can also diminish placekeeping as well, according to a 2020 study. That means it compromises your ability to carry out instructions.
2. Attention and Reaction Times
An oft-cited study in the journal Nature shows insomnia affects attention, reaction times, and impairs abilities in a variety of cognitive psychomotor tests—surprisingly similar to the effects of being drunk, and sometimes worse! The greater the sleep debt, the slower reaction times, according to one study involving college athletes.
3. Judgment
Insomnia can affect our decision making and lead to more risky choices by focusing on potential benefits rather than carefully weighing drawbacks, according to research in the Journal of Neuroscience. Basically, lack of sleep limits our ability to learn from poor decisions and their consequences.
4. Cognition
Chronic sleep deprivation has been linked to longer-term cognitive decline, including the development of dementia and Alzheimer’s disease, according to a meta-analysis of studies. The review estimated that roughly 15% of Alzheimer’s diagnoses in the population are attributable to sleep problems. Researchers believe that sleep helps the brain to clear out potentially damaging substances like beta amyloid proteins. Beta amyloid forms in clusters, called plaques, that are believed to worsen cognitive function and contribute to Alzheimer’s over time. Even one night of sleep deprivation can increase the amount of beta amyloid in the brain, according to a 2018 study in PNAS. For those diagnosed with dementia, insomnia can make it worse.
MENTAL HEALTH ISSUES AND INSOMNIA
Restorative sleep plays a foundation role in mental and emotional health, too. It facilitates the brain’s processing of emotional information. When we fail to get enough sleep, the consolidation of positive emotional input is compromised. Insomnia increases your risk of developing mental health disorders by 40%! What’s more, there appears to be a bidirectional relationship between insomnia and mental health issues. Mental health disorders can cause sleep issues, and poor sleep, including insomnia, can contribute to the onset or worsening of mental health disorders, including the following.
1. Depression
Insomnia is most commonly linked to depression. It is believed that insomnia and depression share common pathological processes that make individuals vulnerable to both conditions. Rumination (replaying the same thoughts over and over in your head) often leads to delayed sleep patterns and depression. Roughly 75% of depressed people also experience insomnia, according to scientific findings. Depressed people with disturbed sleep are also at increased risk for suicide and are more vulnerable to a recurrence of depression. On a more hopeful note, some research indicates that when insomnia is treated, depression also improves. The best outcome occurs though when both conditions are treated.
2. Anxiety
Anxious people know all too well that anxiety and insomnia go together. That’s because worrisome and fearful thoughts (rumination) lead to a state of hyperarousal or a racing mind, which, in turn, contributes to insomnia. Anxious people then worry about their sleep problems making it difficult to fall asleep. But it’s a two-way street. Research in the journal Sleep shows that chronic insomnia can predispose people to anxiety or activate it in people who are at high risk for it.
3. Posttraumatic Stress Disorder (PTSD)
Not surprisingly, there’s a strong correlation between insomnia and PTSD. Similar to cases of anxiety, those who have experienced trauma may replay negative events in their mind or suffer from nightmares. This can engage the stress response and the sympathetic nervous system making sleep difficult. Indeed, the U.S. Department of Veterans Affairs reports that at least 90% of U.S. veterans with combat-related PTSD (from more recent wars) suffer from insomnia.
4. ADD/ADHD
Sleeping problems are common in those with ADD/ADHD, yet insomnia can exacerbate typical symptoms of this condition such as reduced attention span and behavioral problems.
5. Other Mental Health Conditions
Insomnia may also play a bidirectional role in bipolar disorder, schizophrenia, autism spectrum disorders (ASD), and more. In nearly every case, regulating sleep helps improve the mental health disorder and treating the mental health disorder helps to regulate sleep (with medications possibly being the exception if they affect sleep).
TREATING INSOMNIA
The great news is, sleep disorders are treatable. Addressing any underlying mental health conditions is a key factor in improving sleep. In addition, seeing an integrative medicine physician or a psychiatrist who specializes in sleep can help.
Insomnia, mental health disorders, and cognitive 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. As the start of the school year nears, parents and kids—many already struggling mentally from the recent years of disrupted routines—may feel greater stress and anxiety with this year’s back-to-school hustle.
Once again, there will be complex and changing COVID protocols to be followed in order to facilitate safe, in-person instruction for students of all ages. Although with vaccinations now available to young children, school officials are hopeful disruptions will be fewer and easier to manage. However, the vaccination issue itself is fraught with its own stresses, tension, anxiety, and fears.
To reduce stress and prepare for the school year schedule, the brain health and mental health experts at Amen Clinics recommend adding regulating routines back into your child’s day at least a couple weeks before school begins.
Yet, the culmination of COVID-related challenges, including disruptions to normal school and work routines, financial hardships, health challenges, and losses have taken a toll on teachers, kids, and parents alike. While some kids look forward to in-person instruction, others thrived with remote learning, making for a mixed bag of emotions with the return to school.
If that weren’t enough, now skyrocketing inflation adds another level of stress on parents struggling to afford the expense of back-to-school clothing, school supplies, and after-school care for those that work.
With these numerous challenges, it’s more important than ever for parents and kids to find effective ways to find resilience and refuge. Here are tips, based on the advice of the brain health and mental health experts at Amen Clinics as well as scientific research to help you and your family navigate this year’s back-to-school hustle with less stress.
5 TIPS TO SOOTHE BACK-TO-SCHOOL STRESS
1. Resume a Routine
When kids are out of school for the summer, routines often take a vacation too. To reduce stress and prepare for the school year schedule, add regulating routines back into your child’s day at least a couple of weeks before school begins.
If your kids are without a bedtime, set one that can be maintained when school starts. It will give them the opportunity to adjust and help them get much-needed sleep, which benefits mood and immune system function. If they are sleeping in late, start waking them close to the time they’ll need to get up for school and be consistent. If they’ve been off with scheduled meals, begin sticking to regular meal times for breakfast, lunch, and dinner. Give them a regular chore to do, and perhaps add a couple of fun rituals into the evening or weekend routine that can continue after school starts.
It is also recommended to schedule a couple of play dates or activities with one of your child’s peers that they know well during the first few weeks of school. Spending time with peers can be very beneficial psychologically and help to reduce stress during transitional or high-stress periods.
Following a routine can help reduce stress and anxiety levels while promoting resilience. (That applies to parents, too!) A 2021 study conducted during the early phase of the COVID pandemic showed that families who had routines enjoyed greater well-being and resilience than those who did not.
2. Get Informed and Be Prepared for School
Gathering information and making preparations can help to quell the fear of the unknown that comes with a new school year, especially one amidst an ongoing pandemic. For example, find out as soon as possible about school COVID protocols so that you can prepare by having test kits, masks, or plans should remote learning return due to surges. Help reduce your child’s stress by sharing with them in a simple way so they can understand what COVID safety will look like for them. If you have a teen, talk to them about it and let them know your plan.
Of course, there are ways to mitigate back-to-school jitters. If your child is attending a new school, review the drop-off routine by going to the school and doing a run-through. Walk on the campus, if it is open. Review school supplies lists with your children and take inventory of what you have to provide a clear idea of what you’ll need.
If inflation has you worried about how to best afford back-to-school clothing and supplies, take time to research the best deals for school supplies online or find out where you can get donated school supplies. If you are concerned about affording meals at school, find out the current policy at your child’s school. While free school meals may be limited to low-income families, there’s a program called the “Community Eligibility Provision” that may make free meals available to all students.
3. Talk to Your Kids About Going Back to School
Decades of clinical practice in child and adult psychiatry at Amen Clinics show that talking about stressful situations with a trusted adult can help kids and teens. Talking allows them to put things in perspective and find solutions.
One way to encourage your child to talk is to spend time with them engaged in activities that are naturally conducive to talking. For example, with a younger child, bath time and bedtime provide a great window to talk. If you read to your child at night, you might even want to select a back-to-school-themed book. The drive home from school can sometimes be a great place to listen. If you are quiet, kids often open up. If you have an older teen, try an activity together. Go see a movie, show them how to fix something in the garage, or cook a meal together.
Ask your child open-ended questions (as opposed to yes/no questions) and be quiet. Really listen. They may have very different concerns than you think. Let them know it’s OK to feel anxious and stressed. Help them to find their own solutions, but be careful not to rush in to “fix it.” Don’t forget that you need to talk as well. Talk to your partner or a trusted friend. And if you or your children are particularly burdened by anxiety, depression, trouble with focus (such as with ADD/ADHD), aggression, or other issues, reach out to a mental health professional for help.
4. Don’t Forget to Take Care of Yourself
You are the leader of your family and set an example for your children. Make your health and well-being a priority during this stressful transitional time. It may mean saying “no” to plans and requests in order to conserve your energy.
Ensure the basics: getting 7-9 hours of restful sleep; consuming a brain healthy diet of lean protein, colorful fruits and vegetables, healthy fats, whole grains—and very little refined carbohydrates, sugar, and alcohol; and getting plenty of exercise and stress-reducing activities like yoga, meditation, and spending time engaged in things you enjoy. These basic tenets of health are also about routine and self-regulation. They will help to keep you steady amidst a stormy sea.
However, do not get down on yourself if you struggle with your self-care during this time. Do what you can. Even just one healthy action makes a difference. If practicing basic self-care is too challenging or you are struggling with depression or a substance abuse problem, seek help from a mental health professional.
5. Exercise in Nature and Enjoy Life
Numerous studies show that spending time in nature and exercise help to reduce stress for kids and adults. A Japanese study followed 420 subjects in 35 different forests throughout Japan to examine the health effects of nature. The results were extraordinary: Stress hormones, blood pressure, and heart rates decreased.
Exercise reduces tension and promotes the release of feel-good brain chemicals that elevate mood and support calm. Regular exercise may help you and your kids to sleep better, too!
Take your kids to the park, the beach, a pool, or the backyard, and play! Enjoy life together. Keep it really simple. Even a half-hour or 15 minutes can make a difference. In fact, this is an excellent activity to build into your “routine” and one that continues after school begins.
Stress, anxiety, and 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. When a dull ache in your head turns into a pounding pain that lasts for hours—or sometimes days—it’s possible that a migraine has taken hold, making you long for a quiet dark room to minimize the throbbing discomfort. Way beyond being merely a “bad headache,” migraines can be debilitating until they subside.
In the U.S., migraines affect almost 16% of people, and women have them 3 times more often than men. There may be a genetic link for this condition since it can run in families, and although the headaches typically begin during early adult years, children can develop migraines too. Despite the prevalence, the biological cause of migraine headaches is not fully understood, although progress continues to be made. Some research has indicated that dysfunction in the brain’s vascular system (blood vessels) and electrical signaling processes lead to decreased blood flow and contribute to terrible head pain and accompanying symptoms. However, why this happens remains unclear.
If you suffer from migraines, it’s a good idea to investigate all the possible causes and triggers, which can include physical, psychological, and environmental issues. Functional (also called integrative) medicine physicians can help.
If you suffer from migraines, it’s a good idea to investigate all the possible causes and triggers, which can include physical, psychological, and environmental issues. Functional (also called integrative) medicine physicians can help.
Some people have migraines infrequently, while others have them many times a month—or even chronically. And there is a lot of variability in how the symptoms manifest. To begin with, there are 2 primary types of these headaches:
Common migraines are ones without an aura and may come on quite suddenly.
Classic migraines begin with an “aura,” which largely affects vision and can cause colored or blind spots, tunnel or blurry vision, or seeing flashing lights, stars, or patterns. Auras may also cause cognitive issues, fatigue, dizziness, a sensation of “pins and needles” in extremities, and other neurological symptoms.
The accompanying headache, which may be more intense on one side of the head, in the neck, or behind the eyes, can start anywhere from a few minutes to several hours after the aura begins. In addition, many people have other symptoms concurrently, such as nausea, chills, sensitivity to sound and light, brain fog, muscle aches, and other issues that add to the discomfort. Even after a migraine subsides, some symptoms may linger in what is often referred to as a migraine “hangover.”
MIGRAINE TRIGGERS ARE WIDE-RANGING
There are many potential triggers that can start the abnormal processes in the brain which lead to migraines, including:
Beyond these common triggers, migraines are also associated with certain neurological disorders. Because of the abnormal vascular function in migraines, research has found evidence that they can be a risk factor for stroke. Literature published in the medical journal, Headache, revealed numerous studies have shown some overlapping neurological processes in epilepsy and migraines, and that the headaches and auras may even trigger seizures. Other research has found that many people who suffer from migraines have a history of mild traumatic brain injury. Furthermore, Irlen Syndrome, which is a visual processing problem that causes certain colors of the light spectrum to irritate the brain, leads to several symptoms, including migraines.
HOW FUNCTIONAL MEDICINE CAN HELP MIGRAINE SUFFERERS
Functional medicine practitioners have expertise in investigating and treating the root cause of complex health problems. In the case of migraines, the doctor will want to know the details of your symptoms, the frequency with which your headaches occur, lifestyle behaviors, and any other coexisting medical or mental health disorders. For example, it is not unusual for migraine sufferers to also have one or more issues, such as:
In addition, some research has found that pro-inflammatory processes and oxidative stress can contribute to the onset of migraine symptoms.
A FUNCTIONAL MEDICINE APPROACH FOR MIGRAINE ASSESSMENT AND TREATMENT
Since so many things can play a role in triggering migraines, a functional medicine physician is likely to do testing and recommend different strategies to help figure out the specific factors that are contributing to the headaches. For example, the doctor may want to:
Run blood and urine tests to assess for any hormonal imbalances or vitamin deficiencies
Recommend a change of birth control method (if applicable) to see if it changes your headache pattern
Undergo food allergy testing
Work with you on an elimination diet for a period of time to identify triggering foods
Ask you to keep a “headache journal” for tracking your food intake and activities prior to getting a migraine
A multi-pronged investigative approach will provide the integrative healthcare professional with a wealth of information about the underlying cause(s) of these debilitating headaches. From there, an individualized and comprehensive treatment plan with specific recommendations can be created and adjusted as needed. Each person’s recommendations will be different based on their unique needs, but examples may include:
By following through with the functional medicine doctor’s suggestions and guidance, the recurrence of migraine headaches can be minimized—or potentially prevented—so they do not continue to be so disruptive to your life and sense of well-being.
At Amen Clinics, our Integrative/Functional Medicine physicians are 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. Approximately 90 million Americans have had COVID-19, and that number keeps rising as variants of the virus produce even more cases. At this stage in the pandemic, you might assume that getting infected will only make you feel mildly ill for a short while. That’s what former tennis pro Tara Snyder thought.
In an episode of Scan My Brain, she told Daniel Amen, MD, that she was diagnosed with COVID and had relatively mild symptoms. About 2-3 weeks later, however, she developed brain fog and memory issues, and she suffered from insomnia and a disturbing loss of pleasure. Her depression became so severe, she began having suicidal thoughts. “It was like a snowball effect,” she says to Dr. Amen.
Snyder isn’t alone. According to a 2022 study in BMJ, people who have had COVID—whether serious or mild infections—are at significantly higher risk of experiencing mental health issues, including anxiety, depression, suicidal ideation, sleep disturbances, and cognitive decline.
One of the authors of this study says that in the U.S., over 2.8 million new cases of mental health disorders can likely be tied to COVID-19 infections. The actual number is probably much higher as stigma surrounding mental illness continues to prevent some people from seeking treatment. And these emotional and cognitive issues also lead to increased use of prescription medications, opioids, and other drugs and alcohol. The researchers found that these issues can remain a year after infection.
If you have had COVID-19 or you test positive for it, it’s important to be aware of any subsequent changes in your emotional health, cognitive function, alcohol consumption, or drug use. When these changes develop weeks or months after recovery from COVID illness, many people do not make the connection. Recognizing these changes and seeking treatment early can be the key to avoiding lasting post-COVID mental health consequences.
People who have had COVID—whether serious or mild infections—are at significantly higher risk of experiencing mental health issues.
The BMJ study mentioned earlier joins a growing body of scientific evidence pointing to an uptick in mental health problems and brain-related issues following infection from COVID-19. These issues are considered to be symptoms of long COVID, a condition also referred to as COVID-Brain. Overall, the study found that those who have recovered from COVID are 60% more likely to struggle with these issues compared with people who have not been infected. Specifically, compared with people who have not been infected, those who have contracted COVID experienced the following increases:
Depression or stress-related disorders: nearly 40% increase
Note that neurocognitive decline includes memory problems, confusion, trouble concentrating, and other issues that are collectively known as brain fog.
These issues were also linked to increased use of medications as well as opioids and other substances:
Anti-anxiety pills (benzodiazepines): 65% increase in use
Antidepressants: 55% increase in use
Opioid use disorders: 35% increase
Alcohol use disorder or non-opioid drug abuse: 20% increase
Other research, including a 2020 study and a 2021 study, has also found increased rates of other mental health disorders following COVID infections, including:
As more research emerges, ties to other emotional, behavioral, or cognitive issues may be discovered.
HOW COVID-19 IMPACTS MENTAL HEALTH AND THE BRAIN
How COVID-19 impacts the brain, emotional health, and cognitive function remains unclear, but experts suggest that inflammation caused by the infection may be a factor. Inflammation is a known contributor to certain mental health conditions, such as depression. Other research shows that the virus can cross the blood-brain barrier and invade the brain, disrupting activity.
At Amen Clinics, brain SPECT imaging scans on patients who have had COVID-19 show distinct changes in brain activity. SPECT is a nuclear medicine technology that measures blood flow and activity in the brain. Before-and-after COVID brain scans of Amen Clinics patients show heightened activity in the limbic system, the brain’s emotional centers, following COVID.
The limbic system is a brain region that is involved with emotions and bonding, among other functions. On SPECT scans, overactivity in the limbic system is associated with a greater likelihood for low moods, negativity, trouble sleeping, and major depressive disorder.
TREATING POST-COVID MENTAL HEALTH PROBLEMS
If issues like anxiety, depression, or brain fog arise after recovering from a COVID-19 infection, don’t wait and hope it will simply resolve on its own. Seeking treatment early can help you get back to feeling like yourself again faster. Brain SPECT imaging can be beneficial in providing answers related to neuropsychiatric conditions. Seeking help from a functional medicine professional, also known as integrative medicine physicians, can be helpful in finding biological contributors—such as medical issues, infections, or inflammation—to your symptoms.
For Snyder, visiting Amen Clinics and seeing her brain scan offered hope. With a tailored treatment plan, her mood, memory, and cognitive function improved. Her follow-up brain scan was so much better, Snyder told Dr. Amen, “You’ve been my brain angel.”
5 NATURAL STRATEGIES TO MANAGE POST-COVID MENTAL HEALTH ISSUES
If you’re experiencing emotional issues or brain fog, you can get started immediately with simple yet potent lifestyle changes. Try these feel-better-fast strategies:
1. Eat anti-inflammatory foods.
Avoid pro-inflammatory foods, such as sugar, refined carbohydrates, and sodas. Stick with anti-inflammatory foods like organic vegetables and fruits, foods high in omega-3 fatty acids (like salmon and mackerel), and spices like turmeric.
2. Fuel your brain.
Taking nutritional supplements that nourish the brain can make a big difference. For example, to calm anxiousness and promote relaxation, try GABA, magnesium, or l-theanine. Saffron has been found to have antidepressant effects. If focus is a problem, consider taking rhodiola, ashwagandha, or green tea extract.
3. Move a little.
Exercise is a well-known mood booster, but be careful not to overdo it while recovering from COVID. Take it easy with gentle movements like tai chi, yoga, or walking.
4. Get your zzz’s.
Practice good sleep hygiene so you can get the 7-8 hours of quality rest you need each night. Ditch your tech devices at least 1 hour before bedtime and keep your room cool and dark to promote sleep.
5. Train your thoughts.
Having a lot of automatic negative thoughts (ANTs) can be a lasting consequence of COVID, but learning to manage your mind can enhance mental health. Every time you have a thought that makes you feel sad, mad, or out of control, write it down and ask yourself if it is true.
Anxiety, depression, brain fog, and other mental health issues associated with COVID can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Does your life seem overwhelming at times? Personal responsibilities, taking care of family and managing a career, all at a non-stop pace that can get the best of even the strongest person. Fortunately, there is a way to prioritize yourself without diminishing the commitments you have to others. It all starts in your brain by working on your mental hygiene—a daily practice that is just as important as washing your hands.
When you take the necessary measures to protect your mental health so you can function well, you support your mental hygiene, which is critical for thriving in anything you do. It is directly linked to your energy, mood, conscientiousness, motivation, and many other aspects of your life, including the ability to cope with challenges and setbacks. However, if you wake up every day wanting to pull the covers over your head, often feel stressed out, struggle with cravings, or have a mind filled with negative thoughts, chances are it’s time to make some lifestyle changes to elevate your mental hygiene—and improve your life.
Mental hygiene is just as important as washing your hands.
5 MENTAL HYGIENE PRACTICES TO PROTECT MENTAL HEALTH
Fortunately, even if you’ve never consciously paid attention to the choices and behaviors that diminish your mental health, you can change that. The practice of mental hygiene is something that can be easily incorporated into anyone’s life—and it doesn’t really cost anything. By adopting the following strategies, you can shift to new habits that improve your overall well-being.
1. Have a regular morning routine.
Starting each morning in a similar way can help you feel more grounded and focused as you prepare for the day ahead. Some people may find that sipping a cup of tea while reading or listening to the birds sing can help them feel centered. Others may spend 15 minutes in meditation, going for a walk, or doing some yoga. Whatever it is that helps you feel calmer and more mindful, rather than rattled and rushed, is good for your mental hygiene.
2. Disinfect your thoughts.
If your mind is filled with ANTs (automatic negative thoughts) that run rampant, it’s likely making you feel miserable, stressed, anxious, or depressed. Unfortunately, ANTs are very common—especially as social and political discord continue to abound, the COVID-19 pandemic still looms, and the nightly news seems to be filled with one tragedy after another. All of these can trigger the emotional centers in our brain, making those ANTs feel difficult to control.
The good news is that you can get the upper hand with them by learning to challenge the ANTs that are infecting your mind. Here’s how:
For each ANT you have, write it down and answer the following questions about it:
Is it true?
Is it absolutely true—with 100% certainty?
How do you feel when you have this thought?
How would you feel if you didn’t have this thought?
Then, flip the ANT you started with to its opposite and see if this new thought isn’t actually truer—and more accurate—than the ANT is.
Whenever you catch yourself ruminating on an upsetting thought, take a few minutes to challenge it. With practice, your thinking will become more realistic and improve your emotional health.
3. Fit in time for physical activity.
The many benefits of exercise for your mental and physical health can’t be overstated. Not only does it help with your fitness, but it also promotes the growth of new brain cells and increases the release of neurotransmitters like dopamine and serotonin, as well as endorphins, which are the body’s natural pain-relieving hormones. Physical activity can induce calmness and clarity, which elevate your mental hygiene. Exercising doesn’t have to be a chore—choose a variety of activities you enjoy. Better yet, get an exercise buddy to make it more fun. Even if you can only squeeze in 10-15 minutes at a time, it is still worth the effort.
4. Make good decisions about what you eat.
As Dr. Amen’s wife, Tana, always says, “Food is medicine, or it is poison.” Everything you drink or put on the end of your fork can help your feel energized and focused, or end up making you irritable, tired, and foggy-headed. A healthy balanced diet includes lots of fresh produce, clean protein, healthy fats, such as the ones from avocado and coconut, and foods like walnuts, salmon, and flax seeds that are high in omega-3 fatty acids. Starting your day off with a boost of protein, whether it’s a brain-healthy smoothie, eggs, or almond flour pancakes can provide you with the energy and focus needed to achieve your goals. Sugar, processed foods, and alcohol do not support your mental or physical health, so steer clear of these. To help you make better decisions about food and beverages, every time you plan to consume something, ask yourself, “Is this good for my brain, or bad for it?”
5. Prioritize your sleep.
When you don’t get adequate amounts of sleep, it affects the health of your brain and body beyond feeling cranky and tired. Sleep deprivation can increase the risk for mental health issues like depression and anxiety, make you prone to cravings, addiction, and brain fog, cause weight gain, and elevate the risk for type 2 diabetes and Alzheimer’s disease.
One reason for this is that while you sleep, your brain undergoes a critical process during which it eliminates toxins and waste that are normal byproducts of cellular function. These mechanisms help to keep your brain healthy, which is a vital component of good mental hygiene.
Making the necessary changes to get at least 7 hours of sleep each night supports your mental and physical health and will help you think more clearly, manage your thoughts, make better decisions, and give you the energy necessary to accomplish what you need to do.
These guidelines can help you get the zzzzzz’s you need:
Avoid anything that interferes with your sleep, such as caffeine, nicotine, and alcohol. Even though a drink might help you feel drowsy, alcohol decreases the stages of sleep that are the most restful.
Create a regular sleep schedule by going to bed at the same time each night and getting up at the same time every morning.
Keep your bedroom dark, cool, and quiet. A white noise machine can help eliminate distracting sounds.
Turn off your devices and the TV at least an hour before you hit the hay. The blue light they emit can keep you more alert when your brain should be winding down.
Supplements like melatonin and magnesium can promote better sleep.
If you snore or stop breathing while asleep, have your doctor order a sleep study to assess for sleep apnea, a condition that deprives your brain cells of oxygen.
MENTAL HYGIENE FOR BETTER MENTAL HEALTH
Taking the steps to practice mental hygiene every day will help you feel better overall so you can enjoy the things that are important to you. Making changes might feel awkward at first, but by incorporating strategies like these into your daily life, you will quickly reap positive benefits that improve your energy and mood, support optimal mental health, and enhance the quality and success of your life.
Anxiety, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here. Taking care of someone with a disability, chronic illness, or other health condition that requires full-time support is an honorable role to undertake. And whether it is done out of love or a sense of obligation, being a caregiver can be both rewarding and overwhelming. It can also lead to emotional and physical burnout.
For example, in addition to raising a child with special needs, parents are faced with challenges specific to the unique cognitive or physical functioning differences their child has. Research has found that stress is a significant concern for those raising a child with a developmental disability, such as autism. Taking care of a spouse or family member with Alzheimer’s disease—or another type of dementia—can be distressing and difficult. A study in Current Psychiatry Reports has shown that it can lead to an increased risk for depression and cardiovascular disease in caregivers. Having an older parent who is chronically ill can be emotionally taxing and shift the normal parent/child dynamic when the parent becomes the dependent one.
Being a caregiver for a spouse or family member with Alzheimer’s disease or another type of dementia can be very stressful and difficult, and lead to an increased risk for depression and cardiovascular disease.
Although there are many benefits that come from a person’s commitment to being a caregiver for a loved one—a sense of fulfillment, devotion, kindness, and responsibility—the work can be very draining at times. Stressors can accumulate and burnout can set in, making symptoms like these become apparent:
When burnout symptoms take over, it’s much harder to function in an already demanding role, in addition to other important responsibilities you have. Fortunately, there are some straightforward and accessible strategies you can use to recover your mental, emotional, and physical vitality so that your life is in better balance again.
1. Recruit others to help you.
Carrying the weight of all the responsibilities can wear you down pretty quickly. Some people might not ask for help because they are overly protective of their loved one or they might think it implies they are somehow shirking their responsibilities. The reality is, though, that if you are burned out, you are less effective in taking care of those who need you. Asking trusted friends, family members, or trained volunteers to cover for you—even if it’s only for an hour or two a day—can give you some much-needed time to yourself.
2. Focus on the things within your power.
Having a loved one with a permanent disability, chronic illness, or neurodegenerative disease can naturally make you worry about the future because there is often a lot of unpredictability ahead. Rather than fretting about what you cannot control, focus on the day-to-day things you do have control over.
3. Spend time with friends.
It’s so important not to isolate yourself from friends, even if you’re feeling down. Getting out of your caregiving orbit and spending time with people you enjoy can re-energize your emotional outlook and lift your spirits.
4. Schedule a visit with your doctor.
It’s easy to find reasons to put off your own health concerns when you are taking care of someone whose mental or physical problems are very serious. However, if you don’t prioritize your health, it can make it much harder to carry out your responsibilities. Therefore, it’s crucial for your own well-being to stay on top of medical and dental appointments—and commit to keeping them.
5. Reach out for professional support.
If you suspect you may have depression, or you’re really struggling with caregiver stress, get help. Having a compassionate counselor to talk with about your struggles, the complex feelings you may have, and other challenges in your life can help you process and make sense of them. Psychotherapy can also make you more aware of your triggers and develop healthier coping strategies for getting through difficult moments. In addition, online or in-person caregiver support groups provide the opportunity to connect with others who are dealing with some of the same issues you are—and let you know that you are not alone.
6. Write down your thoughts.
A journal can be an effective and quick way to discharge your frustrations, fears, grief, worries, and other emotions swirling around your head. When you write down exactly how you feel, it can diffuse the intensity of those feelings and give you some relief. A personal journal helps you be honest with yourself, which can feel liberating. If you have concerns about anyone reading it, keep it in a locked drawer to protect your privacy.
7. Make time for exercise.
Even if you can only squeeze in 10 minutes at a time, physical activity is one of the best ways to help manage your stress. Walking, swimming, gardening, doing yoga—or whatever type of exercise you enjoy—can reduce tension and promote the release of feel-good brain chemicals that elevate your mood and help you feel calmer. Regular exercise can also improve the quality of your sleep.
8. Eat a healthier diet.
When you’re emotionally and physically overwhelmed, it can be easy to reach for comfort foods, especially ones that are high in sugar and processed oils. While they might taste good in the moment, they can cause your blood sugar to crash, increase inflammation, and make you feel more stressed and irritable. Have fresh fruit on hand for when you need a sweet treat. And to help keep fatigue, depression, and anxiety at bay, eat a balanced diet that includes:
Plenty of fresh produce in a rainbow of colors
Clean protein, such as grass-fed beef or bison, and organic, free-range poultry
Foods high in omega-3 fatty acids like trout, salmon and other cold-water fish, walnuts, and chia and flax seeds
Mood-boosting spices, such as saffron, turmeric, cinnamon, and rosemary
ATTENTION, CAREGIVERS: DON’T FORGET TO HONOR YOURSELF
The everyday effort and challenges you face as a caregiver are a sign of your strength, tenacity, and spiritual generosity. Even if your loved one cannot show you their appreciation, remind yourself about all the good you are doing, the reasons you care, and why you took on this demanding role. Making your mental and physical health a priority will help you get through the inherent difficulties of the purposeful work you are doing to help someone who means a lot to you.
Stress, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. It’s bad enough that Alzheimer’s disease ravages a person’s memory. What’s even worse is that the disease is also associated with a number of psychological and behavioral symptoms that negatively impact quality of life. Research shows that an estimated 90% of people with dementia experience neuropsychiatric symptoms at some point in the progression of the disease. In some cases, emotional and behavioral changes may be some of the first warning signs of Alzheimer’s disease.
About 90% of people with dementia experience neuropsychiatric symptoms. In some cases, emotional and behavioral changes may be some of the first warning signs of Alzheimer’s disease.
MENTAL HEALTH SYMPTOMS LINKED TO ALZHEIMER’S DISEASE
According to decades of research, psychological and behavioral symptoms associated with Alzheimer’s disease include:
1. Anxiety
Symptoms of anxiety occur in about 40% of people with Alzheimer’s disease, according to a 2021 study in the Journal of Alzheimer’s Disease Reports. Anxiousness is frequently seen in the early stages of the disease when mild cognitive impairment surfaces. Experts agree that anxiety worsens cognitive impairment.
2. Apathy
A lack of enthusiasm or motivation is considered a core symptom in all stages of Alzheimer’s disease. People with the condition tend to have little interest in activities they once enjoyed. Apathy is also recognized as a symptom of depression, but it may occur without dysphoria in those with dementia.
3. Agitation
Approximately 30%-50% of people with Alzheimer’s experience verbal or physical agitation, according to findings in a study in Frontiers in Neurology. Agitation is characterized by restlessness, worries, and emotional distress.
4. Anger and aggression
People with Alzheimer’s may unpredictably lash out in anger. They may become verbally or physically aggressive, throwing things or swearing at caregivers or family members. This can be due to underlying confusion, frustration, side effects from medication, pain, or other issues related to the condition.
5. Depression
Depressive symptoms are frequently seen in people with cognitive impairment and the early stages of Alzheimer’s disease. A 2018 meta-analysis in the Journal of Clinical Psychiatry found that major depressive disorder is present in about 15% of those with Alzheimer’s. Too often, depression goes undetected as dementia causes a number of similar symptoms, such as difficulty concentrating, social withdrawal, apathy, and loss of interest in hobbies or activities they used to enjoy.
6. Psychosis
Psychotic symptoms in dementia include hallucinations, delusions, and paranoia. Hallucinations may involve seeing, hearing, feeling, or smelling things that aren’t really there. For example, they may think they see a loved one, such as a spouse or parent, who is deceased.
When a person with memory loss and confusion firmly believes something that is not real, it is called a delusion. While hallucinations are sensory in nature, delusions are not. Delusions can take the form of paranoia. Becoming suspicious that others are lying to them or conspiring against them is commonly seen in people with Alzheimer’s. Dementia sufferers who misplace items or forget where they put things may be fearful that their caregivers are stealing from them. If they fail to recognize caregivers or family members, they may believe these people are strangers trying to hurt them.
7. Sleep Problems
Sleep disturbances are common in people with Alzheimer’s and tend to get worse as the disease progresses. People may have trouble falling asleep or staying asleep and may experience increased daytime sleepiness. A lack of adequate rest can worsen symptoms of the disease as sleep is a critical component in the memory consolidation process.
WHAT CAUSES NEUROPSYCHIATRIC SYMPTOMS IN DEMENTIA?
For years, researchers have been trying to determine if the psychological and behavioral symptoms seen in people with Alzheimer’s are the result of changes in the brain or due to a reaction to cognitive impairment. We may have an answer thanks to a 2022 brain imaging study from Sweden. For this study, researchers followed 356 seniors aged 60 and over for 8 years, assessing cognitive function, biomarkers associated with Alzheimer’s disease, and psychological symptoms, such as anxiety and apathy.
Participants with elevated levels of the biomarkers linked to Alzheimer’s at the start of the study were at increased risk of developing anxiety and apathy. The study authors concluded that psychiatric symptoms are the result of the brain changes that occur in Alzheimer’s, which also affect both the memory centers and emotional centers of the brain.
THE LINK BETWEEN MENTAL HEALTH AND INCREASED RISK OF ALZHEIMER’S DISEASE
A growing body of scientific evidence also shows that mental health issues increase the risk of Alzheimer’s disease and other forms of memory loss. Findings in a 2017 study in the Journal of Alzheimer’s Disease show that having neuropsychiatric symptoms triples the risk of dementia. Other research shows that elderly people with anxiety and apathy may be at increased risk of developing the cognitive impairment seen in Alzheimer’s. Additional research points to untreated depression, bipolar disorder, schizophrenia, posttraumatic stress disorder (PTSD), ADD/ADHD, and sleep problems as risk factors for memory problems.
DIAGNOSING AND TREATING MEMORY PROBLEMS AND MENTAL HEALTH
Treating mental health and behavioral issues is critical if you want to save your mind. Getting an accurate diagnosis is the first step in the healing process. Because there are so many overlapping symptoms, functional brain SPECT imaging can be helpful in differentiating dementia from other issues, such as depression. In addition, assessing and treating all risk factors for memory loss is the best approach.
Memory loss, 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. Are you lashing out at your spouse over every little thing? Are you feeling extra sensitive to critiques that are directed at you? Or is your significant other more irritable these days? Are you—or they—just being a jerk, or is something else coming between you? Science is pointing to COVID-19 as a possible culprit.
As if the list of COVID fallout consequences wasn’t already long enough, you can now add breakups, divorces, and relationship troubles. Being infected with COVID can wreak havoc with your love life or sour your relationships with your family and friends. However, people are largely unaware that lingering impacts of the infection could be the cause of friction in relationships.
People are largely unaware that lingering impacts of COVID-19 could be the cause of friction in relationships.
Emerging research shows that people who have had COVID, even mild cases of the infection, are at risk for lingering mental health issues. Anxiety, depression, post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), and sleep disturbances have all been noted among other psychiatric symptoms. All of these issues can have a negative impact on relationships.
Anxiety
When long COVID causes anxiousness it makes it hard for people to relax. It is also associated with being more sensitive to criticism as well as being more clingy and needy. People with anxiety are often conflict-avoidant, which means they may let small issues fester until they become insurmountable problems.
Relationship enhancers: If you are experiencing anxiety due to COVID, consider psychotherapy and anxiety-reduction strategies such as meditation and deep breathing. If a loved one is feeling anxious, take extra care to help them feel safe, valued, and loved. Find ways to help them relax—a shoulder rub, calming music, or time alone with a good book.
Depression
When people feel depressed after a bout with COVID, it can affect everyone around them. In relationships, they may focus on a loved one’s flaws, drag others down with their negativity, or hole up at home rather than going out to socialize. They also tend to take things the wrong way, so innocuous comments by a significant other can lead to misunderstandings or fights.
Relationship enhancers: Bright light therapy and supplements containing saffron can promote a more positive mood so you can both feel happier.
OCD
Long COVID symptoms associated with OCD include a need to have everything in its place, performing rituals (such as excessive hand washing), and having obsessive thoughts. These thoughts may center on worries that their partner no longer loves them, fears that there is something wrong in the relationship or doubts that the significant other is the right person. OCD can get in the way of a healthy sex life as people may have obsessions related to their partner’s hygiene or unwanted, disturbing sexual thoughts.
Relationship enhancers: Physical activity and complex carbohydrates boost serotonin production, which promotes better cognitive flexibility, can help.
PTSD
Having PTSD can make it hard to connect on an emotional level with others. Some people experiencing PTSD as a symptom of long COVID may clam up when uncomfortable feelings arise, essentially cutting themselves off from their loved ones. Intimacy can also be challenging for these people as they may feel emotionally detached.
Relationship enhancers: There is hope for people suffering from PTSD after COVID. Psychotherapy, as well as a therapy called EMDR (Eye Movement Desensitization and Reprocessing), can be helpful. Becoming aware of what triggers stressful feelings and using stress-relief techniques (such as deep-breathing exercises) can also promote relaxation and more openness to connecting with loved ones on an emotional level.
Sleep Disturbances
A lack of adequate sleep can make anyone feel irritated, foggy, and stressed. It’s like a recipe for unhappy relationships. People who aren’t sleeping well in the weeks or months following infection with COVID may be more likely to snap at others, forget appointments, or space out during conversations. In addition, when you aren’t well-rested it’s hard to feel sexy, which can drive a wedge between partners.
Relationship enhancers: Adopt a sleep hygiene routine to help establish better habits. Go to bed and get up at the same time each day, skip daytime naps, and keep your room cool.
COVID AND THE EMOTIONAL BRAIN
Brain imaging studies show that having COVID, even if it is a mild case, can promote inflammation in the brain. In particular, it appears to impact the emotional centers of the brain, leading to overactivity in these areas. Too much activity here is associated with issues like depression, anxiety, and negativity, which helps explain why some people are experiencing these symptoms after recovering from COVID.
Anxiety, depression, and other effects of long COVID 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.
