Over 15,000 lives lost. Nearly half a million people infected. Millions of jobs lost. Nearly all of us forced into isolation. As a nation of over 327 million people, we are all feeling the effects and being traumatized. For some of us, it may develop into posttraumatic stress disorder (PTSD), a condition that affects approximately 3.5% of American adults.
PTSD has been making headlines in recent years as awareness about the condition grows, but there’s another side to trauma that few people know about. In some people, trauma can actually lead to something positive. And during these unprecedented times, it may spark post-pandemic growth.
First, let’s look at the effects of trauma on brain activity. Brain imaging research has shown that PTSD is associated with hyperactivity in the amygdala (the brain’s fear center) and other emotional parts of the brain. It also leads to decreased activity in parts of the prefrontal cortex (PFC), which is the region involved in impulse control, judgment, empathy, and forethought. This means that people who suffer from trauma can have heightened fear responses (high amygdala activity) and lower self-control (lower PFC activity).
The combination of heightened fear and lowered self-control is a prescription for trouble and often leads people to try to self-medicate. Common forms of self-medication, such as alcohol, opiates, marijuana, or a diet laden with sugar and foods that turn to sugar, can help to calm the amygdala and anxiety in the short run, but they also reduce the activity of the PFC even more, giving someone less control over these behaviors. It all adds up to further trouble, including addictions and obesity.
But it doesn’t have to.
One of the most exciting areas of trauma research is in posttraumatic growth (PTG). The term was coined in the mid-1990s by psychologists Richard Tedeschi and Lawrence Calhoun at the University of North Carolina at Charlotte.
They have found that whenever a group of people is traumatized—as we are all currently being traumatized—about 10% will develop PTSD. Considering our current population, this means that following the pandemic, about 30 million people could develop symptoms of PTSD, such as nightmares, flashbacks, or feeling numb. Approximately 80% of people will return to their normal baseline within a few months. Another 10% will actually be stronger than they were before the trauma happened—they will experience post-pandemic growth.
Achieving this type of growth is based on 5 factors that can improve symptoms of distress. The mnemonic SPARK can help you remember them. Here’s a look at how some people are already planting the seeds for post-pandemic growth.
In this current time of coronavirus-fueled trauma, ask yourself what changes you can start making now to spark post-pandemic growth. According to Dr. Tedeschi, as many as 90% of trauma survivors report at least one aspect of posttraumatic growth. Which aspect of your life can you improve?
If you’re struggling with anxiety, panic attacks, depression, or other mental health issues, you aren’t alone—45% of Americans say the coronavirus pandemic has impacted their mental health. Just because you’re sheltering at home doesn’t mean you have to wait for the pandemic to be over before seeking help. In fact, during these uncertain times, your mental well-being is more important than ever and waiting to get treatment is likely to make your symptoms worsen over time.
At Amen Clinics, we’re here for you. We offer mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples, as well as in-clinic brain scanning to help our patients. Find out more by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.
By Michelle Flowers, MD
Parenting isn’t easy, even on an ordinary day. Like many of you, my normally jam-packed, but somewhat routine life, has been uprooted and chaos has taken hold. If you, like me, are feeling a bit disoriented, here are a few strategies that can help.
Unrealistic expectations are the enemy of a peaceful life. Now is a time to seriously evaluate what you can let go. I know your neighbor is posting on social media about how they’re getting organized or getting into the best shape of their lives thanks to “quarantraining.” But you need to remember that the “just-right” thing for your neighbor isn’t necessarily the just-right thing for you. Make a list of the expectations you have for yourself and your children then get rid of at least half of them. Leave space for peace by keeping only the essentials.
Although social media can be an excellent way to stay connected to friends and family, it can also cause suffering. Switching your attention back and forth creates stress in your brain. Decide on a reasonable amount of time (probably less than what your screentime app currently shows) and then schedule it into your day. Turning off notifications or keeping your phone in another room while you are working or spending time with your family helps create healthy boundaries. For more on this subject, check out the ScreenAgers movie or the Center for Humane Technology.
Even during uncertain times, you can still be certain of a few things. The steadiness of the Earth beneath your feet is one of them. The oxygen in the air you breathe is another. Make time to get outside and give nature a chance to support and energize you.
It may sound simple, but you need to keep breathing. You might be holding your breath without even knowing it’s happening. Take a moment to stop and become aware of your breathing. Breathe deeply and with a sense of wonder and gratitude. Notice the difference in how you feel when you inhale and exhale slowly. Link up this practice to something you already do multiple times a day, such as making a phone call, writing an email, or walking through a doorway. This will set a reminder in your brain to check in and take a relaxing breath.
There will be times when your emotions choose you, but you can empower yourself by deciding how you would like to feel and then taking steps to make it happen. Gratitude is one of my favorite emotions and often an excellent place to start. Make time in your day to consider at least one thing you are genuinely grateful for. Think about it in great detail and try to recreate a sense of gratitude that fills your entire body. Like most things, you’ll get better if you practice. (Watch this short video I made to learn the secret to get a bigger mood boost from your gratitude practice.)
Find family-friendly ways to relieve stress and anxiety. Blowing bubbles can easily become a fun way to teach kids how to breathe away the worry and anxious thoughts. Mind-jars can help introduce children and adults alike to the power of meditation. (Watch this video I made with two of my daughters to learn how to make a mind-jar.) Zen-doodling and coloring mandalas while listening to soothing music can become part of a nightly routine that will also prepare brains for more restful sleep.
It’s okay to reach out to friends and family and let them know if you’re struggling. The staff at Amen Clinics will continue to be available. (Find out more about our mental telehealth and video therapy services or reach out to us at the number below.) If you’re feeling overwhelmed, please call 1-800-4-A-CHILD or visit Childhelp.
I am grateful to be on this journey with all of you and look forward to hearing more about what you’re doing to grow even more resilient during this challenging time. Share your quarantine parenting tips in the comments section, and let’s all get through this together!
Dr. Michelle Flowers is certified by the American Board of Psychiatry and Neurology. Dr. Flowers is passionate about helping people enhance the meaning of their lives. She works with you to identify your unique talents and direct your purpose. “Wellness comes from cultivating curiosity, seeing opportunities in challenges, practicing gratitude, and delighting in simple joys,” according to Dr. Flowers. “Listening to the deep wisdom that resonates within and around us allows us to move past fear and discover our power.” Dr. Flowers integrates modern and traditional practices. Her eclectic approach is inspired by Rogerian person-centered techniques and grounded in cognitive behavioral therapy (CBT). She is also a certified hypnotherapist and has specialized training in aromatherapy. She customizes her approach to enhance your emotional, psychological, physical, and spiritual health. She is committed to your pursuit of meaningful, realistic, and honest evolution.
Find out more about Amen Clinics, which offers comprehensive clinical evaluations and remote therapy sessions as well as in-clinic brain scanning, by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.
By Jennifer Love, MD
If you’re like me, scrolling through old photos is taking up a large part of your quiet time during this challenging season of social isolation. I ran across this favorite from a night of olive-oil tasting in Tuscany. I distinctly remember taking this picture, and how I felt in that moment. But when I ran across it this week, strangely enough, my heart sank.
My mind immediately saw a path leading to a dark place with no way out. The photo ignited within me a heavy feeling of hopelessness, of claustrophobia. I saw an inescapable tunnel leading to an ominous unknown end. Was it a sign of my own unspoken fears about the coronavirus pandemic? Dreaded feelings about being in self-isolation that I hadn’t even acknowledged within myself?
This experience shocked me because it was so different from how this photo had always made me feel in the past. I remember stumbling across this tunnel as I explored the tiny stone village. In the excitement of the moment, I wanted to both savor the experience by touching every old stone, and to run all the way to the end like an excited child so I could see where it would take me. It’s hard to see from this angle, but there are holes (windows) cut into the stone that offered views of the rolling hills of Tuscany bathed in the light of a nearly full moon.
I remember the feeling of history…of authenticity…that magic feeling you get when you walk a path people have walked for hundreds and hundreds of years. I imagined what it was like before the modern lighting when I suppose torches were used to light the way. Perhaps it was a secret meeting place for lovers or a spot where children played in the afternoon to escape the summer heat. I wondered whether their boisterous voices carried out of the windows and onto the vineyards where their parents worked. In this space my imagination was ignited; I felt alive, curious, excited. Happy.
The discrepancy between these two experiences, then and now, silenced me for a while. I was struck by my change in perspective. You see, during this time of social isolation, I’ve worked hard to maintain a pretty good attitude. I’m Zooming with my friends. I’m productive with work. I’m bringing flowers in from the garden. I’m FaceTiming friends and family, sleeping well, doing yoga, paying attention to the fresh ocean breezes. Even so, with all of my mindfulness, with all of my psychiatric training, with all of my support, this happened, and it happened without my noticing it. When did this start? How am I really feeling? Am I just going through the motions? Am I okay? Thus started my internal inventory of all my thoughts, feelings and emotions.
In this unprecedented time, we may not always feel okay, and that’s okay. In trying to stay busy, in trying to keep the kids occupied so they don’t glitter-glue the dogs, in cleaning up after the dogs have been glitter-glued, it’s important to take time each day to check in with yourself.
I’ve added a short mantra to my mornings, as I sleepily take the first few sips of my coffee:
Today I choose positivity.
I will breathe it in and allow it to flow from me.
I will remember the long game while playing the short.
The temporary loss of social contact will create relationships with greater life, greater passion, and longer hugs when this is over.
So today I play my part in focusing on the welfare of others, from the security of my home, for which I am grateful.
What’s your mantra for the day? Do you choose kindness? Patience? Forgiveness? Reflection? I would love to hear from you—my community—how you manage your attitude, maintain perspective, and what you do when you realize your brain has shifted. How do YOU get yours back? Comment below!
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 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.
When you’re feeling worried or anxious, you want to feel better now, fast, pronto! And now with the coronavirus pandemic, more than ever, we’re all feeling on edge, and that’s perfectly normal. How we respond during these difficult times, however, can make all the difference in the world when it comes to our overall health and well-being.
In my new ebook Conquer Worry and Anxiety, you’ll find dozens of feel better fast strategies to help you cope in these stressful times. Here’s one method that can help you get out of the “fight-or-flight” mode and into a calmer state.
Many people associate hypnosis with loss of control or stage tricks. But doctors know it to be a serious science, revealing the brain’s ability to heal medical and psychiatric conditions.
Using hypnosis, guided imagery or progressive muscle relaxation (PMR) can quickly decrease the fight-or-flight response in a wide variety of conditions. Research shows these techniques have many benefits, including lowering anxiety and depression.
Learning hypnosis, guided imagery, and progressive muscle relaxation is simple; there are many online audios that can guide you. You can find several audios on our BrainFitLife site, and you can certainly do it yourself.
Below are the instructions I give my patients to help them go into a deeply relaxed state. The skill builds over time, so it is important to practice this exercise to gain mastery. Set aside two 15-minute periods a day and go through the following 5 steps:
Sit in a comfortable chair with your feet on the floor and your hands in your lap. Pick a spot on the opposite wall that is a little bit above your eye level. Stare at the spot. As you do, slowly count to 20. Notice that your eyelids soon begin to feel heavy, as if they want to close. Let them. In fact, even if they don’t feel as if they want to close, slowly lower them as you get to 20.
Take a deep breath, as deep as you can, and very slowly exhale. Repeat a deep breath and slow exhale three times. With each in-breath, imagine taking in peace and calmness, and with each out-breath, blow out all the tension—all the things getting in the way of your relaxing. By this time, you’ll notice a calm come over you.
Squeeze the muscles in your eyelids, closing your eyes as tightly as you can. Then slowly let the muscles in your eyelids relax. Imagine that relaxation slowly spreading, like a warm, penetrating oil, from the muscles in your eyelids to the muscles in your face—down your neck, into your shoulders and arms, into your chest, and throughout the rest of your body. The muscles will take the cue from your eyelids and relax progressively all the way down to the bottoms of your feet.
When all the tension has left your body, imagine yourself at the top of an escalator. Step on the escalator and ride down, counting backward from 10. By the time you reach the bottom, you’ll be very relaxed.
Enjoy the tranquility for several moments. Then get back on the escalator riding up, counting to 10 as you go. When you get to 10, open your eyes, feeling relaxed, refreshed, and wide-awake.
To make these steps easy to remember, think of the following words:
If you have trouble remembering these steps, you may want to record them as you read them aloud and then do the exercise as you listen to the audio.
You can find many more calming strategies in Conquer Worry and Anxiety, a new ebook by psychiatrist, neuroscientist, brain-imaging expert, and 12-time New York Times bestselling author Daniel G. Amen, MD.
If you’re struggling with stress, anxiety, and worry, know that at Amen Clinics, we offer in-clinic and Telehealth services (via telephone and video conferencing) 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 fill out our form fill and a brain health advisors will get back to you within 24-72 hours.
On March 31, Dr. Daniel Amen was featured on the Dr. Phil show to talk about how to do a mental health checkup during the coronavirus pandemic. In this special feature, the two doctors provide the tools you need to boost your brain function and your psychological health to help you cope better with the current global health crisis. Here are some of the highlights of what they share.
With people experiencing high levels of anxiety, fear, stress, and depression, it’s more important than ever to think about our mental well-being. “We have to pay attention to what we say to ourselves,” says Dr. Phil.
According to Dr. Amen, “Mental hygiene is just as important as washing your hands…literally we have to disinfect our thoughts.”
On the show, Dr. Amen offers several solutions to help viewers learn how to practice mental hygiene and to go from being filled with anxious and fearful thoughts to more positive and empowering thoughts that can help boost brain function as well as immune system function.
As Dr. Amen explains on the show, the amygdala is considered the fear center of the brain. When activity in this region goes up, activity in your frontal lobes goes down. The frontal lobes are involved in planning, judgment, and decision-making. This disconnect drives panic and fear and interferes with good decision-making. To keep your amygdala from hijacking your brain, avoid anything that lowers activity in the frontal lobes.
On the show, Dr. Amen shares 4 common things you may be doing that could be decreasing activity in your frontal lobes. And he offers a simple breathing technique that can calm your amygdala to help you feel better fast.
Too much stress and anxiety can attack areas of the brain involved in mood and memory and can suppress the immune system, however, some anxiety is beneficial. According to Dr. Amen, it’s what drives you to do the right things, like social distancing. Dr. Phil, a pilot since he was a teenager, says it’s a good thing “to recognize true danger.” Achieving a healthy level of anxiety is the key, and Dr. Amen offers a number of suggestions to help you mitigate rampant anxiety and replace it with appropriate concern.
On the show, Dr. Amen discusses the simple lifestyle changes and foods that can improve brain function, boost moods, and support the immune system.
The #1 thing you can do to keep your immune system operating at peak capacity is to get adequate sleep. In this feature of Dr. Phil, the pair of doctors offer simple strategies to help you sleep better.
Watch the Episodes here:
Self-Isolating? ‘Mental Hygiene Is Just As Important As Washing Your Hands,’ Says Psychiatrist
Psychiatrist Says Writing Down Negative Thoughts Helps To Get Them Out Of Your Head
Brain Specialist Offers Breathing Exercise To Help Relieve Anxiety During COVID-19 Pandemic
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.
With nonstop news reports about the coronavirus and schools closing due to COVID-19, parents may be wondering about the best way to talk about it with their children. How can you bring it up without scaring your kids and making things worse?
Child and adult psychiatrist Dr. Daniel Amen, who has 4 children and 5 grandchildren, offers 8 tips on how to open up the conversation.
Kids have wild imaginations. If you don’t address the issue with them at all they may conjure up frightening stories in their head that can lead to excessive anxiety, panic, and looping worries.
Finding out what they have heard about the illness is a great opportunity to address any misconceptions they may have. Check the World Health Organization’s myth busters page for common myths about COVID-19.
One of the things child psychiatrists often have to teach parents is that kids pick up on more than just the words parents say. If you’re filled with anxiety and fear or compulsively using sanitizer, your kids are likely to mirror your behaviors.
Make sure you know the basics about the disease so you can provide accurate information. The CDC has a great page about COVID-19 facts for discussions with kids.
In general, too much screen time is harmful to developing brains. Letting children get their information from TV news or internet sources can heighten their fears. Be sure to monitor what your kids are watching and let them know to come to you if they have questions or concerns.
Whenever you blame someone else for the problems in your life, you become powerless to change anything. Blaming others is an example of an ANT (automatic negative thought) that makes you feel like you have no control over your life. And guess who’s listening? Your child. When talking to your child, don’t say that it’s someone else’s fault that the virus is spreading. Instead, focus on what you can do about it.
To help kids feel empowered, emphasize that there are many things they can do to stay healthy:
Telling them about these things is just the first step. Be sure to reinforce your child’s positive behavior by noticing when they wash their hands or give an “air 5.” Pointing out what your child is doing right is much more effective in shaping behavior than noticing the bad.
Let your kids know it’s normal to feel anxious or worried and that everybody feels like this from time to time. Reassure them that it should pass but also encourage them to let you know if their stress doesn’t go away or if it gets worse. In some cases, when a child experiences excessive anxiety or panic, they may benefit from professional help.
At Amen Clinics, our Child and Adult psychiatrists have helped thousands of children overcome anxiety, panic attacks, obsessive worrying, and compulsive behaviors. For more information, speak to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.
Are you one of those people who compulsively wash your hands, won’t touch doorknobs, and refuses to shake hands with people. These are common symptoms of obsessive-compulsive disorder (OCD), and if you’ve been diagnosed with this condition you may feel like you typically overreact to a fear of germs or contamination.
But with the coronavirus (now called COVID-19), which the World Health Organization (WHO) and CDC have now classified as a pandemic, your compulsive hand-washing may be a good thing! This may actually be a time when being obsessed with avoiding germs is beneficial for your health and may protect you from contracting the virus.
However, as anyone with OCD knows, that likely won’t soothe your obsessive worries. In fact, with the COVID-19 outbreak, you may be overwhelmed with anxious thoughts about the virus.
People with OCD often have intrusive recurring thoughts that include fears of getting sick or of harm coming to a family member or loved one. With a global epidemic looming large, it can exacerbate feelings of stress and anxiety. And those compulsive behaviors that interfere with your everyday life can become even more time-consuming and more disruptive.
They may keep you from getting to work on time, or from going to work at all. They may cause you to cancel social engagements and to avoid any crowded areas, effectively leading to social isolation and increased feelings of panic.
You may be tempted to watch the news 24/7 for the latest updates on COVID-19, or you may feel compelled to scour the internet for every bit of information you can find on the virus, but this will only ratchet up your anxiety. Limit your exposure to news about the virus to no more than 5 minutes a day, preferably in the morning. It’s best not to watch disturbing news at night right before going to bed because this can interfere with restful sleep. And not getting enough sleep can depress your immune system and make you more vulnerable to the illness.
The CDC offers specific recommendations to protect yourself from the virus. For example, it advises that you wash your hands often with soap and water for at least 20 seconds. This doesn’t mean you should wash your hands twice as long a hundred times a day. If you’re rubbing your skin raw and leaving it chafed, you’re actually increasing susceptibility by creating ways for the virus to infect your body.
Avoiding large crowds, shaking hands, and close contact with anyone who is sick is recommended. However, going into voluntary self-quarantine is likely to ramp up anxious thoughts and worries. Even if you need to work from home or keep your kids home from school, lean on your support network to help you deal with it. Make it a point to reach out to friends and family to talk about your concerns.
Be aware of obsessive worries that start looping in your head and tell yourself to “stop!” Understand that having OCD is associated with too much activity in an area of the brain called the anterior cingulate gyrus (ACG). Looping worries are a sign that your ACG has gotten stuck. There are ways to get unstuck. For example, write down the fearful thought and ask yourself if it is true. It is also very helpful to distract yourself by singing a song you love, reciting a prayer, or play with your dog or cat to take your mind off the worrisome thought.
When anxious thoughts hit, you may experience cravings for simple carbohydrates that will give you an immediate boost of the “don’t worry, be happy” neurotransmitter serotonin. But the temporary mood boost from candy, cookies, and cake will lead to a crash that increases feelings of anxiety, which causes even more cravings. Instead, focus on smart “feel better fast” foods, such as eating complex carbs—think sweet potatoes—which offer a more slow-release, sustained rise in serotonin without the crash.
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.
Everybody worries from time to time, but some people seem to have a Ph.D. in worrying. Are you one of them? Do you spend your days (and nights) ruminating over every little thing you might have done wrong or that might go wrong in the future? Worried about the germs on every surface you touch? Worried that you should have changed that one PowerPoint slide on that big project at work? Worried that your child might get sick? Or even worse, worried that you might in some way put your child in harm’s way?
Ruminating about things you can’t control or fixating on fears of what might happen isn’t healthy. But is it normal? When worrying becomes chronic and intrusive thoughts become distressing, it can be a sign of a mental health condition that is often underrecognized and undertreated—obsessive compulsive disorder (OCD).
Many people know that OCD can involve repetitive rituals, such as excessive hand washing, checking and re-checking that the door is locked, or extreme cleaning. What people don’t understand is that these compulsions are typically a way for people to deal with unwanted thoughts and worries that loop in the brain. And you don’t have to have physical rituals to have OCD. Some people with the condition develop mental rituals—such as praying, counting, or saying words silently to oneself—to cope with their worries.
If you’re one of the 1 in 40 adults affected by OCD or if your child is one of the 1 in 200 kids who have it, you may have repetitive thoughts and worries about:
These unwanted worries can trigger distressing feelings of anxiety or disgust. People with OCD often make a great effort to suppress or resist these intrusive thoughts and worries, but the more a person tries to control them, the more powerful they become.
Many mental health conditions can be misdiagnosed, but OCD is one of the most likely to be mistaken for other conditions because it involves so many overlapping symptoms. In fact, a 2015 study among primary care physicians found that half of OCD cases were misdiagnosed. And other research on the diagnosis and management of OCD reported that it takes an average of 11 years to receive treatment after meeting the diagnostic criteria for OCD.
OCD can be misdiagnosed as:
ADD/ADHD: People with ADD/ADHD tend to struggle focus and attention and often don’t complete tasks. People with OCD may also have trouble finishing projects, but it’s due to a need for everything to be perfect, and if things aren’t just right they don’t complete it.
Anxiety: Like people with OCD, those with anxiety may be filled with anxious thoughts and worries. The difference is that people with anxiety tend to worry about real-life concerns while those with OCD may have irrational thoughts and worries.
Autism spectrum disorder (ASD): People with autism may display repetitive behaviors, which can mimic some of the ritualistic patterns seen in people with OCD.
Mood disorders: In depression, people have many negative thought patterns that are also common in those with OCD.
Posttraumatic stress disorder (PTSD): People with PTSD often make an effort to avoid places that bring up memories of traumatic events, while those with OCD may use avoidance to minimize the risk of triggering unwanted worries.
Psychosis or schizophrenia: These disorders are characterized by delusions. People with OCD may have irrational fears that can be mistaken for delusions. The difference is that people with OCD typically recognize that their worries are unfounded but are unable to control them, whereas those with psychosis or schizophrenia believe their delusions.
Tourette syndrome: Involuntary vocal or motor tics are the hallmarks of this condition. Some of the repetitive rituals common in people with OCD may be mistaken for Tourette.
Brain imaging studies show that the chronic worrying associated with OCD isn’t a mental health problem, but rather a brain health issue. Brain scans using SPECT imaging technology reveal abnormalities in the brains of people with OCD. In particular, SPECT scans show increased blood flow in two regions of the brain—the basal ganglia and anterior cingulate gyrus.
You can overcome chronic worrying and OCD. It starts by calming the areas of the brain that are overactive. To see some strategies you can use, read this blog on 5 simple things you can do if you have OCD.
At Amen Clinics, we take a whole-body approach to helping people overcome symptoms of chronic worrying and OCD. We perform comprehensive evaluations that include brain SPECT imaging to make an accurate diagnosis so you can get the right treatment plan for your needs. We believe in using the least toxic, most effective solutions, including helpful forms of therapy, nutritional supplements, and lifestyle changes, as well as medications when necessary.
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.
If you’re like most people, you probably think your brain shuts off at night while you’re sleeping. Wrong! While you’re snoozing, your brain is actually hard at work performing some very critical functions necessary to keep it operating at optimal levels.
Emerging research shows that during sleep, your brain cleans or washes itself by eliminating cellular debris and toxins that build up during the day (basically taking out the neural trash). This trash includes the beta-amyloid plaques associated with Alzheimer’s disease. Your brain is so busy managing your life during the daylight hours that this cleaning system is pretty much turned off. One theory about why people with dementia sleep so much is that their brains are trying to clear out the accumulating plaques/gunk.
During sleep, the brain also consolidates learning and memory, and it prepares for the following day. The brain processes that occur during sleep are also important for the health of your immune system, appetite control, and neurotransmitter production. And sleep is also linked to mental health.
Getting adequate sleep is vital for your brain, but an estimated 50 to 70 million Americans have some form of sleep disorder. Nearly one-third of us suffer from short-term bouts of insomnia, the most common sleep problem. Chronic insomnia affects approximately 1 in 10 people, and the rates are even higher among people with psychiatric disorders. In fact, over 50% of the time, insomnia is tied to stress, anxiety, or depression.
Sleep and brain health/mental health issues are tightly linked. Research shows that about 75% of people with depression also have insomnia. A 2016 study shows that from 69% to 99% of people with bipolar disorder experience insomnia or feel a reduced need for sleep during manic episodes. Over half of the people with anxiety have trouble sleeping, and children with ADHD are more likely to experience sleep disorders than kids without the condition, according to research in Sleep.
The relationship between sleep and brain health/mental health issues goes both ways. In general, a night of staring at the ceiling can make you wake up feeling angry, irritable, sad, or stressed the next day; lower your ability to concentrate, and impair your judgment. Over time, sleep problems can lead to a higher risk of depression, ADHD, panic attacks, brain fog, memory problems, and dementia.
How important is just one hour of sleep? A study in the Journal of Youth and Adolescence found that teenagers who on average get one hour less sleep at night 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.
1. A bedroom that is too warm, bright, or noisy. The ideal temperature is personal, but it should be on the cool side. Consider blackout shades if you live in a city, where light pollution is sometimes hard to avoid. Try earplugs if you live in a noisy neighborhood or sleep with someone who snores.
2. Gadgets by the bed. Put your phone, tablet, digital watch, and more in another spot, or at least turn off the volume. Turn your digital clock toward the wall so you aren’t distracted by glowing numbers.
3. Medications. Many drugs, including asthma and cough meds, antihistamines, anticonvulsants, and stimulants (such as Adderall or Concerta, prescribed for ADHD), as well as others, disturb sleep.
4. Naps. Taking a nap because you feel sleepy during the day interferes with your nighttime sleep cycle.
5. Alcohol, nicotine, and marijuana. Although these compounds initially induce sleepiness for some people, they have the reverse effect as they wear off, which is why you may wake up several hours after you go to sleep.
6. Hormonal issues. Changes in hormones related to pregnancy, PMS, perimenopause, or menopause can disrupt your sleep.
7. Stressful situations. Death, marital conflict, work deadlines, moving, or an upcoming exam can keep you awake at night.
1. Set up your bedroom for sleep. Keep it cool, dark, and quiet.
2. Address emotional problems before going to sleep. Send a positive text or email or set an intention to deal with the issue tomorrow. If you forgive the other person first, you may just end the argument. If you’re a worrier, devote a before-bed time period (about 10-15 minutes) to journal or pray about your nagging concerns, then stop.
3. Try sound therapy. It can induce a very peaceful mood. Consider soothing nature sounds, wind chimes, a fan, or soft music. Slow classical music, or any music that has a slow rhythm of 60 to 80 beats per minute, can help with sleep.
4. Drink a cup of warm, unsweetened almond milk. Add a teaspoon of vanilla (the real stuff, not imitation) and a few drops of stevia. The combination may increase serotonin in your brain and help you sleep.
5. Refrain from checking the clock if you wake up in the night. If you know what time it is, it can make you anxious.
6. Try hypnosis. Medical hypnosis is a safe and effective tool to promote better sleep.
7. Get evaluated for a sleep disorder. A complete evaluation can help you pinpoint what’s causing your sleep problems and can give you a blueprint to getting more restful sleep.
At Amen Clinics, we take an integrated brain-body approach to evaluating sleep disorders, including brain SPECT imaging, lab tests, and lifestyle assessments. If you want to join the thousands of people who have already enhanced their brain health and overcome sleep issues, 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.