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11 Signs of Adrenal Fatigue: Stress-Related Adrenal Exhaustion

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Adrenal Fatigue
Adrenal exhaustion, also known as adrenal fatigue, is one of the most common yet most overlooked health problems in recent times.

Feel tired all day long, even after a good night’s sleep? This could point to one of the most overlooked health concerns: signs of adrenal fatigue caused by excessive stress on the adrenal glands.

The adrenals are a pair of triangle-shaped glands that sit on top of your kidneys, and they take center stage in your stress resilience, cognitive function, and hormone balance. The truth is adrenal exhaustion, also known as adrenal fatigue, is one of the most common yet most overlooked health problems in recent times.

Adrenal exhaustion, also known as adrenal fatigue, is one of the most common yet overlooked health problems in recent times.

WHAT ARE THE ADRENAL GLANDS?

The adrenal glands are involved in producing adrenal hormones in the body, including cortisol, which is involved in the fight-or-flight response.

Imagine that you’re hiking through the woods with your children when suddenly, a mountain lion appears. Immediately, your heart starts pounding and your adrenals begin producing adrenaline and other hormones to give you a quick burst of energy to fight the lion or pick up your children and run away as fast as you can.

The problem is that your body doesn’t recognize the difference between one kind of stress and another. Whether it’s physical stress at the sight of a mountain lion or mental stress caused by working 60 hours at your job each week, your body reacts the same way: it pumps out loads of stress chemicals.

When running from the lion, you put the chemicals to use and get them out of your system—no problem. But many people are faced with the latter type—intense mental stress—daily, and eventually, it can lead to adrenal exhaustion.

WHAT IS ADRENAL FATIGUE?

In our go-go-go society, we experience stress regularly. Traffic jams, relationship problems, and last-minute work projects mean that we’re stressed from the time we open our eyes until we hit the sack at night. This can cause our adrenal glands to go into overdrive, making them produce the hormone cortisol continuously.

Prolonged exposure to chronic stress can lead to adrenal glands burning out, manifesting as key signs of adrenal fatigue, such as persistent tiredness, difficulty concentrating, and low energy levels. We call this adrenal exhaustion, adrenal fatigue, or adrenal gland failure, and it reduces your body’s ability to cope with daily stressors.

When this occurs, you may feel fatigued throughout the day, have trouble tackling or completing chores or tasks associated with daily living, and may find it difficult to perform at work.

Adrenal fatigue can also make you fat—especially in your abdomen, which increases your risk for cardiovascular disease. Chronic exposure to stress hormones also kills brain cells in the hippocampus, a major memory structure in the brain.

WHAT CAUSES ADRENAL FATIGUE?

Chronic, unrelenting stress is one of the primary contributors to signs of adrenal fatigue, which can also result from poor sleep, an unhealthy diet, or exposure to toxins. Chronic stress can affect the function of the pituitary or adrenal glands, leading to adrenal fatigue.

 

One of the contributors to chronic stress is a lack of sleep. An estimated 50-70 million Americans aren’t getting enough of it, according to statistics from the State of Sleep Health in America in 2022. If you aren’t getting adequate sleep—approximately 7-8 hours at night—your body enters a state of stress overload.

Other potential causes include a poor diet, excessive use of caffeine or stimulants, chronic pain, negative thinking patterns, emotional trauma, exposure to environmental toxins, and food sensitivities.

In addition to these issues, people with adrenal fatigue may also have low levels of DHEA, a master hormone that is involved in the production of many other hormones.

DHEA levels generally begin to decline once a person hits age 30 and may be depleted in some people with medical and mental health issues, such as anorexia, end-stage kidney disease, type 2 diabetes (non-insulin-dependent diabetes), AIDS, and more.

Certain medications, such as insulin, steroids, and opiates, may also play a role in lowering DHEA levels.

11 Warning Signs of Adrenal Fatigue You Should Know

Wondering if you or a loved one might have adrenal exhaustion? Look out for these signs of adrenal fatigue:

  1. Decreased ability to withstand stress
  2. Mental fog with poor memory and difficulty concentrating
  3. Morning and afternoon fatigue, lack of stamina
  4. Abdominal fat that doesn’t go away, no matter what you do
  5. Low libido
  6. Cravings for sweets or salty foods
  7. Hypoglycemic (low blood sugar) under stress
  8. Dizziness when getting up from a sitting or lying position
  9. High blood pressure and rapid heartbeat
  10. Signs of premature aging
  11. Recurrent infections and poor wound healing

In addition to these, there are other symptoms that may indicate adrenal fatigue, such as muscle weakness and mood changes.

If you notice these symptoms, it’s a good idea to discuss them with a healthcare provider who is familiar with adrenal fatigue.

DIAGNOSING ADRENAL FATIGUE WITH BLOOD TESTS

Getting diagnosed with adrenal fatigue can be challenging. This is why it’s important to see a medical professional, such as an integrative medicine (or functional medicine) physician, who is familiar with the condition.

Diagnosing adrenal fatigue often requires evaluating cortisol and DHEA-S levels, especially if you’re experiencing persistent signs of adrenal fatigue, such as morning fatigue and difficulty concentrating.

In some cases, blood tests may not be helpful, however, saliva tests may be beneficial in helping to detect abnormal levels.

ADRENAL INSUFFICIENCY: A RELATED CONDITION

Adrenal insufficiency is a condition where the adrenal glands do not produce enough hormones, particularly cortisol. This can be caused by damage to the adrenal glands or a problem with the pituitary gland, which regulates the adrenal glands.

Depending on the underlying cause, adrenal insufficiency can be categorized as primary, secondary, or tertiary.

  • Primary adrenal insufficiency, also known as Addison’s disease, occurs when the adrenal glands are damaged, often due to an autoimmune disease, infection, or tumor.
  • Secondary adrenal insufficiency occurs when the pituitary gland does not produce enough adrenocorticotropic hormone (ACTH), which stimulates the adrenal glands to produce cortisol.
  • Tertiary adrenal insufficiency occurs when the hypothalamus, a part of the brain that regulates the pituitary gland, is damaged or not functioning properly.

Symptoms of adrenal insufficiency can include fatigue, weight loss, low blood pressure, and darkening of the skin. If left untreated, adrenal insufficiency can lead to serious complications, such as an Addisonian crisis, which is a life-threatening situation that requires immediate medical attention.

WHEN TO SEEK MEDICAL HELP

If you’re experiencing any of the following symptoms, seek medical help immediately:

  • Severe abdominal pain
  • Vomiting
  • Diarrhea
  • Abdominal tenderness
  • Low blood pressure
  • Rapid heartbeat
  • Confusion
  • Seizures
  • Coma

If you’re experiencing any of the following symptoms of adrenal issues, make an appointment with your healthcare provider:

  • Fatigue
  • Weight loss
  • Muscle weakness
  • Low blood pressure
  • Darkened skin
  • Low blood sugar
  • Nausea and vomiting
  • Diarrhea
  • Abdominal pain
  • Joint pain
  • Hair loss
  • Mood changes

It’s also important to seek medical help if you have a history of adrenal insufficiency or Addison’s disease and are experiencing any of the following:

  • Increased thirst and urination
  • Dizziness or lightheadedness
  • Headaches
  • Muscle cramps
  • Numbness or tingling in the hands and feet

Early diagnosis and treatment of adrenal insufficiency can help prevent serious complications and improve quality of life.

NATURAL REMEDIES TO SUPPORT ADRENAL FATIGUE

If you’re noticing signs of adrenal fatigue, incorporating natural remedies can help restore adrenal function:

  • Stress-management techniques: Reducing stress is key to recovering from adrenal fatigue.
  • Meditation: Making meditation part of your daily routine can calm stress.
  • Self-hypnosis: Using hypnosis to put yourself into a state of relaxation can be very beneficial.
  • Kill the ANTs: Eliminating automatic negative thoughts (ANTs) can help reduce stress and worry.
  • Eliminate nutritional stressors: Avoid caffeine, alcohol, sugar, and processed foods.
  • Eat foods that support adrenal function: Focus your diet on foods that are nutritious, low in sugar, and high in fiber.
  • Nutritional supplements:
    • B vitamins—either in foods like green leafy vegetables or in supplements—support the adrenal system and help our bodies deal with stress.
    • 5-HTP helps you sleep and boosts serotonin levels in the brain, which helps you calm stress.
    • Phosphatidylserine can also be helpful for adrenal fatigue.
    • DHEA, if levels are low, is an important supplement to counteract adrenal fatigue.
    • Adaptogens: Some research shows that adaptogens improve stress resistance.
    • Vitamin D: Some studies have linked low vitamin D levels to the overproduction of cortisol and suggest that supplementation with vitamin D may be beneficial in adrenal diseases.

Recovering from adrenal fatigue takes time. Remember, it took months or even years to wear down your adrenal function, so it will take some time to heal. The best way to accelerate the healing process is to adopt healthy lifestyle changes that reduce stress and support adrenal function.

Reviewed by Amen Clinics Inc. Clinicians

We Are Here For You

Adrenal fatigue 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 866-446-1280 or visit our contact page here.
Get Started

Amen Clinics

Founded in 1989 by double-board certified psychiatrist and neuroscientist Daniel G. Amen, MD, Amen Clinics Inc. (ACI) is known as the best brain and mental health company in the world. Our clinical staff includes over 50 healthcare specialists, including adult and child psychiatrists, integrative (functional) medicine physicians, naturopaths, addiction specialists, forensic psychiatrists, geriatric psychiatrists, nutritionists, licensed therapists, and more. Our clinicians have all been hand-selected and personally trained by Dr. Amen, whose mission is to end mental illness by creating a revolution in brain health. Over the last 35-plus years, ACI has built the world’s largest database of functional brain scans—over 250,000 SPECT scans on patients from 155 countries—related to how people think, feel, and behave.

Wilson JL. Clinical perspective on stress, cortisol and adrenal fatigue. Advances in Integrative Medicine, Volume 1, Issue 2, May 2014, Pages 93-96. https://doi.org/10.1016/j.aimed.2014.05.002

American Sleep Apnea Association. The State of Sleep Health in America 2023, https://www.sleephealth.org/sleep-health/the-state-of-sleephealth-in-america/

Muscogiuri G, Altieri B, Penna-Martinez M, Badenhoop K. Focus on vitamin D and the adrenal gland. Horm Metab Res. 2015 Apr;47(4):239-46. doi: 10.1055/s-0034-1396893. Epub 2015 Feb 27. PMID: 25723858.

Panossian, Alexander et al. “Adaptogens exert a stress-protective effect by modulation of expression of molecular chaperones.” Phytomedicine : international journal of phytotherapy and phytopharmacology vol. 16,6-7 (2009): 617-22. doi:10.1016/j.phymed.2008.12.003

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Coping with a PTSD Episode: Effective Strategies and Support Options

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Coping with a PTSD Episode: Effective Strategies and Support Options
The amygdala (the brain’s fear center) doesn’t forget anything that it has deemed as dangerous and doesn’t discern whether the threat is real or imagined.

Throughout their lifetime, at least half of all people will experience a traumatic event of one kind or another. For some, trauma begins early in life with the devastation of childhood abuse and other maltreatment, including neglect.

Beyond this, there are many other types of events that are inherently traumatic, such as military combat, sexual violence or other physical assaults, serious injury, motor vehicle accidents, being stalked or in a natural disaster as well as surviving a mass shooting or living in a war zone.

Essentially, any event during which a person experiences the fear of actual or threatened death can trigger PTSD symptoms. Some mental health experts suggest that living through the COVID-19 pandemic was yet another event that triggered trauma in some people.

It’s normal for anyone who has endured or witnessed experiences like these to have a strong emotional response that could last for days or weeks.

However, some people have a delayed and/or prolonged reaction to the traumatic event which can lead to post-traumatic stress disorder (PTSD), a serious mental health condition.

This blog will explore what happens during a PTSD episode, offering insights and coping strategies to help you deal with it.

Prevalence and Symptoms of PTSD

According to the Department of Veterans Affairs National Center for PTSD—the mental health services administration for veterans—approximately 7-8% of people in the U.S. will develop PTSD during their life—10% of women and 4% of men.

To be diagnosed with this condition, a person will have some specific PTSD symptoms, including several of these:

  • Recurrent and distressing memories or dreams of the traumatic event that cause severe anxiety

  • Prolonged or noticeable psychological and/or physical reactions, such as extreme fear, to cues resembling the experience

  • Flashbacks of the event or emotional/psychological dissociation during PTSD episodes

  • Avoidance of thoughts, feelings, people, places, or any reminders of what happened, often referred to as avoidance symptoms

  • Difficulty remembering details of the event

  • Changes in memory or thinking patterns or the development of mood symptoms and difficulty experiencing positive emotions and possibly feeling emotionally numb

  • Hypervigilance, trouble sleeping, anger outbursts, trouble concentrating, and suicidal thoughts as well as unhealthy coping strategies such as substance abuse and other self-destructive behaviors

While all these post-traumatic stress disorder symptoms can cause significant impairment, some are more challenging to manage than others.

PTSD AND THE BRAIN

Studies show that PTSD symptoms are largely related to the amygdala, a structure deep in the brain that is best known for our fight-or-flight response.

When in danger, the amygdala assigns an emotional tag to any experience that could be life-threatening. Its function is automatically prioritized over other areas of the brain, including those that govern reasoning and memory.

Not everyone who experiences a traumatic incident will develop post-traumatic stress disorder, but for those who do, seeking treatment with a licensed mental health professional to help you reduce or manage PTSD symptoms can make a world of difference.

Fortunately treating PTSD is possible and mental health services that do this are widely available.

PTSD Episodes: Flashbacks and Dissociation

The amygdala doesn’t forget anything that it has deemed as dangerous and doesn’t discern whether the threat is real or imagined. This plays a big role in untreated post-traumatic stress disorder, especially when these symptoms occur:

  • Flashbacks are a nightmarish and intense reliving of traumatic events. Whether it is momentary or lasts a few minutes, hours, or even days, someone going through a flashback is unable to distinguish intrusive memories from reality.

    Flashbacks are uncontrollable and very vivid, likely evoking strong sensory memories associated with the trauma that was endured and the environment in which it happened.

    Someone experiencing a PTSD trigger and flashback might have heightened anxiety and other reactivity symptoms.

  • Dissociation occurs when a person feels separate or disconnected from their body and surroundings as though they are observing things from outside of themselves.

    This tends to occur automatically as a coping mechanism to manage traumatic memories and the emotions and sensations associated with them in those who develop PTSD. Like flashbacks, dissociative episodes can be fleeting or last for a long time.

The amygdala (the brain’s fear center) doesn’t forget anything that it has deemed as dangerous and doesn’t discern whether the threat is real or imagined. This plays a big role in untreated PTSD. Share on X

Flashbacks and dissociation are often unpredictable and are caused by triggers in the environment that are reminders of the traumatic event. Such cues can be sights, sounds, odors, objects, people, places, or any number of things that are somehow associated—even unconsciously—with the fearful experience and lead to traumatic stress reactions.

During PTSD episodes, the brain responds by activating the amygdala as though real danger is imminent. This in turn causes an increase in heart rate, shallow rapid breathing, perspiration, and panic as the fight or flight system kicks in.

For Steven, an Amen Clinics patient who witnessed a horrific accident that killed 10 people, his hands would start shaking.

“Grounding” to Offset a PTSD Episode

Although they come on quickly, a person will usually have a little bit of warning prior to a flashback or dissociation. For example, they may feel they are losing their connection to reality or things may start to look blurry.

One method for managing PTSD symptoms and not completely losing touch with reality is through a technique known as “grounding,” which is similar to mindfulness.

Just as it sounds, grounding can help a person stay present so that they recognize their oncoming PTSD symptoms for what they are. This technique involves strategies such as these:

  • Engaging each of the senses by identifying things in the immediate environment they can see, smell, touch, taste, and hear

  • Moving around—whether by walking, running, or jumping—to help disrupt the body’s stress response

  • Breathing deeply and slowly to help calm themselves

Mental Health Treatment for PTSD

It is possible to recover from PTSD symptoms, and there are many PTSD treatment options that can be beneficial, including:

1.Talk therapy: Some mental health professionals offer talk therapy treatments, such as cognitive behavioral therapy (CBT), which addresses ongoing negative emotions and negative thought patterns.

2.Exposure therapy: Another type of treatment, known as exposure therapy, incorporates present-moment relaxation techniques to help reduce symptoms of PTSD in the presence of a trigger.

Another form of this technique is called prolonged exposure therapy. This allows people to gradually face their feelings related to past traumatic events.

3.EMDR: According to research, one of the most effective treatments for post-traumatic stress disorder is called eye movement desensitization and reprocessing (EMDR). This type of psychotherapy is done with a licensed mental health professional or other healthcare provider who is trained and certified in it.

After some sessions for EMDR preparation during which a client will identify triggers, accompanying physical sensations and distressing symptoms, a process called bilateral stimulation (BLS) is used. This involves having clients move their eyes side-to-side as they follow the therapist’s finger, having the client hold a small device in each hand that alternately vibrates.

At the same time, a traumatic memory and associated bodily sensations are recalled simultaneously with the BLS. The distraction of the BLS along with emotional support from the healthcare professional makes thinking and talking about the experience less terrifying or overwhelming.

This method helps the memories of traumatic events get “unstuck” so they can be more fully processed in the brain. This in turn opens the door to greater coping skills and emotional management and fewer negative thoughts related to the trauma or oneself.

4.Antidepressant medications: Mental health professionals may also recommend selective serotonin reuptake inhibitors (SSRIs) to help reduce day-to-day symptoms. It’s important to understand that antidepressant medication alone is unlikely to fully treat PTSD symptoms.

In general, doing therapy in conjunction with medication is usually recommended to overcome symptoms of PTSD.

CONSEQUENCES OF UNTREATED PTSD

Sadly, without treatment, many people won’t fully recover from PTSD. In this case, PTSD episodes are likely to continue or worsen with time. For some people, this can aggravate symptoms and may even lead to suicidal thoughts.

The stigma attached to mental disorders holds some individuals back from seeking help. Because of this, it’s important to know that reaching out to a mental health professional for help is a sign of strength, not weakness.

Understand that the road to recovery from PTSD and other types of trauma may not be a linear one. You may experience setbacks on your healing journey.

However, continued progress can lead to an improvement in mood symptoms, healthier coping strategies, and a greater ability to manage symptoms. Overall, this fosters a greater sense of well-being and more fulfillment in life.

Reviewed by Amen Clinics Inc. Clinicians

We Are Here For You

PTSD and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
Get Started

Amen Clinics

Founded in 1989 by double-board certified psychiatrist and neuroscientist Daniel G. Amen, MD, Amen Clinics Inc. (ACI) is known as the best brain and mental health company in the world. Our clinical staff includes over 50 healthcare specialists, including adult and child psychiatrists, integrative (functional) medicine physicians, naturopaths, addiction specialists, forensic psychiatrists, geriatric psychiatrists, nutritionists, licensed therapists, and more. Our clinicians have all been hand-selected and personally trained by Dr. Amen, whose mission is to end mental illness by creating a revolution in brain health. Over the last 35-plus years, ACI has built the world’s largest database of functional brain scans—over 250,000 SPECT scans on patients from 155 countries—related to how people think, feel, and behave.

U.S. Department of Veterans Affairs. PTSD: National Center for PTSD. How common is PTSD in adults? https://www.ptsd.va.gov/understand/common/common_adults.asp

Zotev V, et al. Real-time fMRI neurofeedback training of the amygdala activity with simultaneous EEG in veterans with combat-related PTSD, NeuroImage: Clinical, Volume 19,2018, Pages 106-121, https://doi.org/10.1016/j.nicl.2018.04.010.

Medical News Today, Step-By-Step Guide on Grounding Techniques, https://www.medicalnewstoday.com/articles/grounding-techniques

Rothbaum, Barbara Olasov, and Ann C Schwartz. “Exposure therapy for posttraumatic stress disorder.” American journal of psychotherapy vol. 56,1 (2002): 59-75. doi:10.1176/appi.psychotherapy.2002.56.1.59

Wilson, Gemma et al. “The Use of Eye-Movement Desensitization Reprocessing (EMDR) Therapy in Treating Post-traumatic Stress Disorder-A Systematic Narrative Review.” Frontiers in psychology vol. 9 923. 6 Jun. 2018, doi:10.3389/fpsyg.2018.00923

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10 Natural Ways to Calm Stress

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When stress becomes chronic, it can feel like you’re constantly treading water—draining you physically, mentally, and emotionally. But there are natural ways to help

We all know that stress is a natural part of life. Maybe it’s the pressure of a looming diagnosis, unexpected bills, incoming natural disaster, or just trying to keep your energy up and prevent burnout.

Either way, it can feel overwhelming to figure out what works for you when life seems to keep changing around you. The most recent Stress in America survey shows that 33% of U.S. adults live with extreme stress while 73% report its negative impact on their mental health.  

When stress becomes chronic, it can feel like you’re constantly treading water—draining you physically, mentally, and emotionally. Data in the survey indicate that 67% of adults tend to downplay the severity of stress in their lives, but it can take a serious toll on your brain health, mental well-being and your overall quality of life.

The good news is, there are effective, simple, and natural lifestyle strategies to help you calm stress, boost mental clarity, and protect long-term health.

WHAT IS STRESS?

Essentially, stress is the body’s natural response that is triggered when you’re facing challenges in life. When you feel stressed, your body releases a hormone called cortisol, which helps you react quickly and effectively in times of distress. This response can actually be beneficial in short bursts.

However, if stress and anxiety persist for too long, it can become chronic, leading to serious health issues. Consistently elevated cortisol levels can negatively affect various body systems including:

  • Musculoskeletal
  • Respiratory
  • Cardiovascular
  • Endocrine
  • Gastrointestinal
  • Parasympathetic Nervous
  • Reproductive

Think of stress as a double-edged sword. In small amounts, it can motivate you to complete a project or tackle a tough workout.

However, chronic stress leads to problems like digestive issues and heart disease. Left unchecked, stress becomes a long-term issue, diminishes brain health, and leaves you feeling mentally and physically exhausted.

SYMPTOMS OF CHRONIC STRESS

Chronic stress can manifest in a variety of different ways, depending on your personal health. A 2021 research review shows that chronic stress and excessive cortisol levels severely impact mental, physical, and cognitive health.

Knowing the symptoms can help you recognize when it’s time to take action.

Mental Health Symptoms:

  • Anxiety: Constant state of unease and nervousness about daily tasks or future events, often accompanied with restlessness, fatigue, or muscle tension.
  • Depression: Feelings of sadness, hopelessness, or a lack of interest in activities and engaging with those around you.
  • Excessive worrying: The persistent feeling of foreboding that something bad is going to happen, typically triggered by certain dilemmas or challenges.

Physical Symptoms:

  • Headaches and body pain: Stress-related muscle tension builds up over time with a prolonged fight-or-flight response, leaving you feeling achy and exhausted.
  • High blood pressure: Your cardiovascular system works overtime, which strains the heart and blood vessels, increasing the risk of heart disease and stroke.
  • Digestive problems: Stress can upset your stomach and disrupt the gut-brain axis, leading to issues like indigestion and even irritable bowel syndrome (IBS).

Cognitive Symptoms:

  • Memory problems: Stress negatively affects your ability to retain and recall new information as well as hinders the formation of new memories.
  • Poor concentration: When preoccupied with stress, it becomes challenging to concentrate on tasks, decreasing productivity and increasing errors.
  • Sleep disturbances: Stress disrupts sleep, leading to daytime fatigue and irritability, insomnia, restlessness, nightmares, and fragmented sleep patterns.

Now that you understand how chronic stress can impact your life, let’s explore some natural stress-reduction strategies to manage it.

10 NATURAL WAYS TO CALM STRESS

1. Consistent High-Quality Deep Sleep

Sleep is crucial for brain health and stress management. Studies show that people with sleep disorders like insomnia tend to have lower levels of melatonin, which plays a role in stress reduction.

Make sleep a main priority by establishing a bedtime routine that promotes restful, uninterrupted slumber. Aim for seven to nine hours of deep sleep to allow your brain and body to recover.

2. Whole Food Nutrition

There’s evidence that eating a diet rich in omega-3 fatty acids and low in saturated fats—like the Mediterranean diet—can reduce stress-related mental health conditions and obesity.

Focus on consuming whole foods like leafy greens, nuts, seeds, and lean proteins to fuel your body and brain with the nutrients they need to stay balanced.

3. Hydration + Electrolytes

It’s easy to forget the basics, like drinking enough water, but dehydration can exacerbate stress. For your brain to function optimally, drink electrolyte-rich fluids to replenish minerals lost through physical activity or stress.

You can track your magnesium, potassium, calcium, sodium, and other trace mineral intake by knowing your health numbers. Keep mineral water handy and consider fresh coconut water for a natural energy boost.

4. Personalized Exercise 

Whether you prefer yoga, hiking, weightlifting, or just walking, exercise is a proven stress buster. Focus on finding an activity that works for you.

Research shows that regular physical activity improves mood by lowering cortisol and adrenaline hormone levels, reducing stress and anxiety. Personalize your fitness routine to include activities you enjoy and can commit to long-term.

5. Deep Breathing and Muscle Relaxation

Deep breathing exercises and progressive muscle relaxation are simple yet powerful tools to combat stress. When practiced regularly, deep breathing slows your heart rate and encourages a sense of calm.

Try techniques like box breathing or guided relaxation to bring your stress levels down quickly. Any consistent calming practice can have beneficial results for preventing stress-related illnesses.

6. Reduce Excessive Caffeine and Alcohol

Did you know excessive caffeine intake has been linked to smaller brain volume and increased risk of dementia? Alcohol can also exacerbate stress and disrupt your sleep.

Consider replacing these with alternative drinks like mushroom coffee and herbal teas, which can have a calming and more gentle effect on the digestive and nervous system.

7. Creative Stress Management

Creativity can be an incredibly powerful stress reliever. Whether it’s journaling, painting, or playing music, creative outlets provide a sense of control and accomplishment.

Research suggests that engaging in activities—like art, music, painting, and other creative therapies—significantly reduces stress and improves mood. Even spending time with animals can help ease stress and anxiety, as well as depression symptoms.

8. Talk Therapy 

Sometimes, all you need to start feeling calmer is a listening ear. Talk therapy, whether with a trusted friend, family member, or a healthcare professional, can help you work through stressors.

Studies show that social connectedness offers protection against anxiety and depression by helping you open up about your struggles to lighten the emotional load.

9. Natural Supplements 

Natural supplements can support your brain health without causing excessive stress on the body because you’re giving it what it needs to function better.

GABA, saffron, magnesium, and L-theanine (green tea) are just some natural ingredients that help regulate your stress response and calm your brain.

10. Aromatherapy

Certain essential oils are known for their ability to reduce stress and promote relaxation. Lavender, chamomile, and bergamot are popular choices for calming the nervous system and lowering cortisol levels.

Try diffusing them in your home or use a few drops in a warm bath or shower steam to unwind.

 

HOW TO MANAGE STRESS LONG-TERM

Stressful situations may be an inevitable part of life, but they don’t have to control you. When you prioritize these lifestyle changes, you can regain control over your stress levels and protect your cognitive health, daily mood, and physical wellness.

If these natural stress relievers don’t calm your brain and body, consider seeking help from a mental health professional. You may benefit from additional science-backed therapies and techniques for coping with stress. When you learn to manage stress, it can help you enjoy a healthier, happier, and longer life.

We Are Here For You

Chronic stress, anxiety, and other mental health conditions 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.
Get Started

Amen Clinics

Founded in 1989 by double-board certified psychiatrist and neuroscientist Daniel G. Amen, MD, Amen Clinics Inc. (ACI) is known as the best brain and mental health company in the world. Our clinical staff includes over 50 healthcare specialists, including adult and child psychiatrists, integrative (functional) medicine physicians, naturopaths, addiction specialists, forensic psychiatrists, geriatric psychiatrists, nutritionists, licensed therapists, and more. Our clinicians have all been hand-selected and personally trained by Dr. Amen, whose mission is to end mental illness by creating a revolution in brain health. Over the last 35-plus years, ACI has built the world’s largest database of functional brain scans—over 250,000 SPECT scans on patients from 155 countries—related to how people think, feel, and behave.

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Going through grief can leave a lasting imprint on the brain and mental health. It can make people feel sad, depressed, unable to concentrate, edgy, anxious, or irritable. And it can cause trouble sleeping, which exacerbates all those other symptoms of grief. If you know someone who’s in mourning, you may want to offer some comforting words. But if you’re like many people, you might be afraid of saying something that doesn’t help or that ends up making them feel worse. In this blog, you’ll discover what psychiatrists say are the worst things to say to someone who’s grieving as well as some of the best things you can say. If you know someone who’s in mourning, you may want to offer some comforting words. But if you’re like many people, you might be afraid of saying something that doesn’t help or that ends up making them feel worse.
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WHAT GRIEVING PEOPLE WISH YOU’D STOP SAYING

If you’re wondering what to say and what not to say to a grieving person, take advice from the neuropsychiatrists at Amen Clinics. Over the past 30-plus years, the mental health professionals at Amen Clinics have helped thousands of patients who are grieving after a major loss. Whether it’s the death of a loved one or the loss of a job, a sense of identity, a pet, or a home, these people are suffering. And their grief greatly impacts their brain function and can lead to what is called “grief brain.” In therapy sessions, grieving people have shared some very hurtful comments they’ve heard that made them feel worse after the loss of a loved one. For example, one woman was just 28 when her 30-year-old husband died in a car accident. She said, “I can’t believe how many people told me, ‘At least you’re young. You’ll find a new husband.’” Another Amen Clinics patient whose son died by suicide, cried when she remembered someone telling her, “It’s a blessing that you have other children.’” Granted, it can be difficult to know what to say or what not to say in life’s most difficult moments. That’s why it’s good to know the phrases that are helpful and the ones you should refrain from using.

19 WORST THINGS TO SAY TO A PERSON IN MOURNING

To help you understand what typically comes off as hurtful rather than helpful, here are 19 things Amen Clinics patients said they wish people would stop saying to someone who’s grieving.
  1. “How are you doing?”
  2. “You’ll be okay after a while.”
  3. “I understand how you feel.”
  4. “You shouldn’t feel that way.”
  5. “Stop crying.”
  6. “At least he’s in a better place. His suffering is over.”
  7. “At least she lived a long life. Many people die young.”
  8. “She brought this on herself.”
  9. “Aren’t you over him yet, he’s been dead for a while now.”
  10. “There is a reason for everything.”
  11. “God’s in charge.”
  12. “She was such a good person. God wanted her to be with Him.”
  13. “Just give it time. Time heals.” (Time does not heal, taking the right steps heals.)
  14. “You’re young. You can still have other children.”
  15. “You’ll do better next time in love.”
  16. “It was just a dog (or cat). You can get another one.”
  17. “Stay busy. Don’t think about it.”
  18. “You have to be strong for your spouse, children, mother, etc.” (This diminishes their need to take time to heal.)
  19. “Just move on.”

13 HELPFUL THINGS TO SAY TO (OR DO FOR) A GRIEVING PERSON

Based on what thousands of Amen Clinics patients have said, here are better ways to communicate and connect with someone who’s in mourning.
  1. “I’m so sorry for your loss.”
  2. “I wish I had the right words. Please know I care, and I’m here for you.”
  3. “You and your loved ones are in my prayers.”
  4. “I can’t imagine how you feel.” Then be quiet and let them tell you about their feelings.
  5. “I can’t imagine how you feel. When I lost my father I felt …..” Then listen without judgment or criticism.
  6. “I’m here for you.” Better yet, if there is something specific they need, ask if you can do it for them. Ask if you can make phone calls or send emails on their behalf.
  7. “Can I go to the funeral?” This is often an important sign of support.
  8. “Want to talk about what happened?” Many people avoid this question, but it helps the griever to explain it, if they desire, and having a compassionate ear can help them process it more accurately.
  9. Just be present.
  10. Share a memory about the person who’s gone.
  11. Be empathetic. It’s okay for you to show your feelings.
  12. Continue connecting, even after a few months. Many people are inundated in the first few weeks, but they need support long after the funeral is over.
HOW TO COPE WITH GRIEF If you’re the one who’s grieving, know that there are steps you can take to cope with the loss. Allowing yourself to express your painful feelings is one of them. It’s understandable that you may be hesitant to relive traumatic events. However, when you avoid painful thoughts, feelings, and memories, it creates more harm than good in the long run. In some cases, it can lead to what mental health professionals call “complicated grief,” also known as “prolonged grief.” Blocking your feelings can also lead to engaging in unhealthy behaviors to deal with the excess negative emotional energy. A wealth of research, including a study in Behaviour Research and Therapy, has shown that avoidance increases the likelihood of a host of mental health conditions and other psychological issues, such as: Whenever you’re suffering from grief, write out your feelings or find someone you can talk to. This can help bring perspective, which often gets lost during emotional crises. HOW TO TALK ABOUT GRIEF When you’re ready to share your grief with others, consider the following tips: Whether you chat with a close friend, take part in a bereavement group, or get grief counseling, talking about your feelings can help you on your healing journey. Depression, PTSD, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Do you power through your day feeling like you’re putting out one fire after the next? Do you feel like you’re in “fight-or-flight” mode most of the time? Do you find it difficult to fully relax? Daily life is filled with many stressors and perceived threats triggering the “fight, flight, or freeze” stress response to the point that it dysregulates the HPA axis, and cortisol levels remain high.
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If you answered yes to any of these questions, you may suffer from chronic stress and elevated levels of cortisol—and it’s likely affecting your mental health. You’re also not alone. Recent survey data shows that 33% of U.S. adults feel they are living with extreme stress. And 73% report that it’s impacting their mental health negatively. Here’s what you need to know about cortisol, and what you can do to keep stress hormone levels balanced to protect your mental health.

WHAT IS CORTISOL?

Cortisol is a steroid hormone made in your body’s two adrenal glands, which sit atop your two kidneys. Cortisol is often referred to as the “stress hormone” as it plays a critical role in activating your body’s stress response (although it serves many roles in the body). The “fight, flight, or freeze” stress response gets activated when your brain perceives a threat—real or imagined. The brain’s hypothalamus and pituitary glands send a signal to the adrenals to release cortisol.  This communication and relationship between the hypothalamus, pituitary, and adrenal glands is called the HPA axis. Once released into the bloodstream, cortisol goes to work to make more glucose available to your brain and body and substances for repairing tissue. It alters immune system responses and dials down the nonessential systems such as the digestive and reproductive system, as well as growth processes. It also documents and stores memories of potential danger. These physiologic responses are designed to help you fight off, flee from, or freeze in the face of the threat at hand. When the threat passes, the hypothalamus and pituitary glands signal the adrenals to stop releasing cortisol and bodily systems return back to normal functioning. Yet, the stress response is not the only function of cortisol. Cortisol receptors are found throughout nearly every part of your brain and body because this important hormone has a hand in most bodily processes and functions. Among the most critical functions, cortisol helps regulate and control the following: As you can see, cortisol is a vital hormone for life! It only becomes a liability when cortisol levels get elevated and remain elevated.

HIGH CORTISOL LEVELS

The cortisol levels in your body naturally fluctuate over the course of a day in a rhythm set by the brain. Cortisol is usually highest in the morning when you wake and then it gradually declines during the day and until it reaches its lowest level in the late afternoon. Then, starting around 2:00 a.m., cortisol levels begin to rise again. Having prolonged elevated cortisol levels is usually considered Cushing’s disease (alternatively called Cushing’s syndrome or hypercortisolism). Cushing’s disease or having higher levels of cortisol in the body can be caused by: In today’s world, chronic stress is all too common. Daily life is filled with many stressors and perceived threats triggering the “fight or flight” response to the point that it dysregulates the HPA axis, and cortisol levels remain high. Eating a diet filled with too many refined carbohydrates, consuming alcohol regularly, chronically poor sleep, inflammation, and pain can all lead to high cortisol levels too. Unfortunately, chronically high cortisol levels are corrosive to both physical and mental health.

HIGH CORTISOL SYMPTOMS

Signs of higher-than-normal cortisol levels may include:

HOW HIGH CORTISOL LEVELS IMPACT MENTAL HEALTH

Prolonged stress and high cortisol levels in the body make us more vulnerable to mental health disorders, an abundance of research has found. A 2021 research review published in the Journal of Clinical Medicine notes multiple studies showing the crushing effects chronic stress and excessive cortisol levels can have on mental health, including the following findings:

HOW TO LOWER CORTISOL LEVELS

The key to lowering elevated cortisol levels is adopting healthy lifestyle habits, including the following: In some instances, high cortisol levels may need to be treated with medication by a medical doctor. Reach out to a professional immediately, if you suspect you’re having a cortisol balance problem or a mental health condition. Chronic stress, elevated cortisol levels, 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 888-719-2501 or visit our contact page here. Do you tend to crumble in the face of stress? Do you feel overwhelmed or incapable of powering through stressful times? You’re not alone. In today’s world, we’re faced with all kinds of psychological stress on a daily basis. There’s no escaping it. Unfortunately, too much stress is bad for your brain, body, and mental health. In some cases, it can lead to a nervous breakdown, also known as a mental breakdown. That’s when stress levels become so extreme you can no longer handle everyday activities. To help prevent a mental breakdown, or to overcome one, you need to become more resilient to stress. Here are 5 science-backed strategies that help build stress resilience. Unfortunately, too much stress is bad for your brain, body, and mental health. In some cases, it can lead to a nervous breakdown, also known as a mental breakdown.
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5 STRATEGIES TO BUILD RESILIENCE TO STRESS AND ANXIETY

Keep your anxiety and stress levels in check and support your brain health with these 5 stress-busting techniques.

  1. Gather information.

What you don’t know has power over you, whereas knowledge brings you choices and control. Fear of the unknown can increase your stress and anxiety. Without questioning your thoughts, assumptions can take over, and little issues can turn into BIG problems that ruin your relationships. Resilience Rx: When you have questions, ask them, and find answers. Getting more information about your challenges will bring you closer to your goals and help you manage the confusing and stressful situations that life brings your way. When it comes to personal relationships, avoiding assumptions by gathering more information is critical. If you’re confused about a loved one’s behavior or believe that they are upset with you, pick a calm moment and gently ask for clarification.

  1. Develop a sense of personal control.

When you feel like you have no control over your own life, it makes it harder to cope with everyday stress. It’s even more challenging to handle major stressors, like losing a job, getting divorced, or moving. Feeling powerless can lead to anxiety and depression, which further diminishes your ability to deal with stress. Resilience Rx: Taking personal responsibility for what happens in your life will instantly make you feel like you have more control. By looking for creative ways to solve your problems, you will stop feeling like a victim and start feeling like you’re in charge. This practice can be uncomfortable at first, but stick with it. Think of the word responsibility as your ability to respond to what’s taking place in your daily life. This simple change in perspective will help you feel a greater sense of freedom in the long run.

  1. Keep your pleasure centers healthy.

Deep inside your brain, your pleasure centers respond to several neurotransmitters, particularly dopamine. When dopamine is low, depression and low motivation are much more likely. When this occurs, it can be harder to find your sense of joy and lift yourself out of a funk. You may feel like you don’t have the energy to tackle stressful situations. It creates a vicious cycle that keeps you feeling stuck and unfulfilled. Resilience Rx: Boost dopamine naturally by engaging in meaningful and pleasurable activities on a regular basis. Do work that you love, get lots of exercise, and take time to have fun with your loved ones. It’s equally important to avoid wearing out your pleasure centers through substance abuse or too many repetitive behaviors, such as gambling, video games, compulsive eating, or excessive shopping.

  1. Clear up past traumas.

Traumatic experiences from the past can continue to haunt you in the present. Continuing to dwell on past traumas may prevent you from dreaming big and reaching your goals in life. Being enslaved to past hurts drains you of the mental strength you need to address the stresses associated with getting what you want out of life. When you’re focused on the past, you don’t have enough mental energy to go for the job you really want, to find the relationship you desire, or to be the kind of parent you want to be. Resilience Rx: To be resilient, it’s essential to tame the mental dragons that continue to breathe fire on your emotional brain. If you experience recurring stress from traumatic memories, psychotherapy may help. Cognitive behavioral therapy (CBT) combined with a psychotherapeutic treatment technique called eye movement desensitization and reprocessing (EMDR) may help. The focus of EMDR is to resolve or eliminate emotional distress by shifting how a memory is triggered in the brain. EMDR can be particularly helpful for people with a history of abuse or those with posttraumatic stress disorder (PTSD).

  1. Build a community.

Loneliness can make it harder to handle everyday stress. In fact, research shows that social isolation raises activity of the hypothalamic-pituitary-adrenal (HPA) axis, the body’s stress-response system. Heightened activity of the HPA axis is associated with anxiousness, depressive symptoms, poor sleep, irritability, impulsivity, and more. All of these make it harder to cope with stress. Resilience Rx: Get connected. If you have ever felt euphoric after getting together and bonding with a group of friends, you have experienced the brain-boosting power of social connection.   Spending time in a positive, supportive community is a wonderful way to boost your bliss neurohormones, such as oxytocin. In fact, numerous studies have indicated that people who feel close, connected, loved and supported have a lower incidence of major depression, anxiety disorders, heart disease, infections, and cancer. Conversely, unhealthy habits can also be contagious, so be careful about the kind of company you keep. Focus your energy on people who are positive and engage in healthy habits.

KEEP STRESS RESILIENCE STRONG

In addition to these strategies, be sure to eat a brain-healthy diet, get adequate sleep, and engage in regular physical activity. Having a regular stress-management program is critical to keeping your brain healthy and avoiding a nervous breakdown. Anxiety, 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. While the holidays can be a time of great joy and conviviality, they are often a recipe for disaster for people-pleasers, who suffer from low self-esteem and a strong need to maintain approval from others. Fraught with obligation and expectation, the holidays are a time when people-pleasers are particularly challenged because it is virtually impossible to be all things to multiple people.     Remember, truly giving doesn’t involve any motive beyond the joy of giving to another person, and it should not come at the expense of your own well-being.
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Making decisions on having guests overnight, traveling to see family, gathering during the ongoing pandemic, spending money on gifts, determining which foods to prepare, and how much to do are stressful in and of themselves, but overwhelming if you are trying to keep everyone happy.

ARE YOU A PEOPLE PLEASER?

People pleasers generally have low self-worth and a strong propensity to tend to the needs of others before their own.  Driven by the need for approval, they also tend to give too much, be very agreeable, are frequently apologetic, have very little time for themselves, and dislike conflict. These behaviors all come at a price, of course. Research shows that when those who suffer from low self-esteem seek external validation in what they do, the consequences can be stress, aggression, and/or addictive behaviors, among other negative consequences in relationships. The good news, though, is that you don’t have to fall into the people-pleasing trap this holiday season.  After gleaning the best of what mental health experts have advised, here’s a list of behaviors to avoid.

6 APPROVAL-SEEKING BEHAVIORS TO AVOID

1. Giving to Earn Approval

Giving is a wonderful thing to do during the holidays, and it often makes us feel good to do it. However, people-pleasers, who tend to give too much in search of approval, need to be vigilant about this tendency. Remember, truly giving doesn’t involve any motive beyond the joy of giving to another person, and it should not come at the expense of your own well-being. Before deciding to give your time or money, question your desire to give. For example, if you take out approval seeking, do you truly want to give? If so, do you have the time or resources to give? Can you give without harming yourself? And last, will it bring you enjoyment to give? Check in with your body and see how it feels. If you feel uneasy, that may be an indicator that you are not up for the task. Listen to it!

2. Helping Without Being Asked

People pleasers help too much, and often offer help without being asked. It may stem from a belief that people only care about you when you’re useful. Consider abstaining from volunteering your help for anything without discussing it first with another person—such as a trusted friend, spiritual advisor, or therapist—who has an understanding of your people-pleasing tendencies. There’s so much expectation during the holidays to help others and volunteer, which are indeed meaningful ways to celebrate the season. However, as a person who struggles with self-esteem, you may jump into helping someone or something at considerable expense to yourself. Pause before you volunteer to help. Ask yourself, did they ask? If so, run through some of the questions mentioned above to determine if it’s okay for you.

3. Saying “Yes” When You Should Say “No”

This is what psychiatrist and Amen Clinics founder Dr. Daniel Amen calls a “Bad Habit Dragon.”  Saying yes to everything overwhelms people and can make them bitter and chronically stressed. Like many bad habits, it is associated with low PFC activity, which limits forethought. When someone asks you to do something, you reflexively say yes without thinking through all the consequences and end up so busy you don’t have time for family and other priorities. People pleasers have a difficult time being authentic. This holiday, you can do it differently. Make a decision to be true to how you really feel. It can be tricky to know what that is at first. If you are continually resentful after agreeing to do something, it’s a strong indicator that you said yes when you wanted to say no. It is extremely hard for a people pleaser to risk the disapproval of others and say no, so be gentle if you struggle with this. If you continually say yes when you mean no, it sends a signal to others that their needs come before your own and that can cause problems.  Others may start taking advantage of you. And that’s the last thing you need at this time of year. Give yourself plenty of room, time, and space to practice saying “no” to things you are pretty certain you don’t want to do. If you feel guilty, that’s a sign that you actually took care of your own needs over someone else’s!

4. Apologizing for Everything

People pleasing involves a readiness to take on the blame, even when what happened has nothing to do with you. A people pleaser will over-apologize for everything, even things that are beyond their control. Whenever there’s an event especially a family one, things inevitably go wrong. Watch yourself and how many times you say “sorry” at a holiday gathering or event, especially if there are any problems. Consciously practice refraining from apologizing for everybody and everything. Perhaps experiment with going to the opposite extreme and try not to apologize for anything unless you are 100% certain you need to.

5. Avoiding Disagreements or Conflict

People pleasers often fear anger, which makes sense. Anger suggests disapproval. If your goal is to keep other people happy and have a good opinion of you, anger means you’ve failed at pleasing them. What’s worse, you might rush to apologize or do whatever you think will make them happy, even when they’re not angry at you. Break the people-pleasing habit by consciously sitting with the discomfort you experience when someone is upset. Breathe. Don’t rush in to fix it or volunteer to help. This goes for conflict that doesn’t involve you as well. It’s not your job to fix it to make others think well of you. Trust that they can sort out their upset without your input. This may help you conserve loads of energy.

6. Packing Your Schedule

Last, avoid the temptation to pack your schedule this time of year. People pleasers often don’t prioritize time to just be or do things that they personally enjoy, especially at this time of year. Schedule your holiday with yourself in mind. After taking care of responsibilities (such as work, household duties, and childcare) and family festivities, what time is left for you? Do you have time for relaxation, hobbies you enjoy, or holiday activities you love? Make sure you block out time that is about you.

Busting People-Pleasing

Mental health experts believe that underneath the intense need to please and care for others is a fear of rejection and/or fear of failure. Your people-pleasing may be a sign that you need the help of a professional to address what’s driving the behavior. Without help, the deep need to please others can lead to your own self-neglect, exhaustion, passive-aggressive behavior, a feeling of resentment, lack of enjoyment in life, stress, anxiety, and depression, to name a few of the negative consequences. People-pleasing that is associated with anxiety or 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. Did you know that hormonal fluctuations are one of the biggest factors that lead to troubles with cognitive function and mood disorders? It’s true. When the levels of hormones that impact your brain (neurohormones) are too high or too low, your brain function and/or mood often are affected as well. What’s more, the signs of neurohormonal imbalance can look a lot like the signs of mental health conditions and brain disorders. It’s entirely possible to be treated for depression when the underlying problem is a neurohormonal imbalance. It’s important to discern the difference. Hormonal fluctuations are one of the biggest factors that lead to troubles with cognitive function and mood disorders.
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Here, you’ll learn the signs of imbalances of four important neurohormones: thyroid, estrogen, testosterone, and cortisol.

WHAT YOU NEED TO KNOW ABOUT NEUROHORMONES

Similar to how the nervous system uses neurotransmitters to send and receive chemical signals or messages, the endocrine system uses hormones as chemical messengers to control and regulate activity in certain cells or organs—including the brain. Neurohormones are produced by endocrine glands and tissue in the body and they travel via the bloodstream to the brain where they influence activity. The communication is bidirectional. The brain also sends out messages that instruct your body’s glands to create and release certain hormones. When your neurohormones are in balance, they are truly like Miracle-Gro for the brain. Your brain function and memory are sharp, and your mood is stable. But when your neurohormones are off, you can experience pronounced changes in the way you think, feel, and behave. This can have a profound impact on your life experience. Physiologically, neurohormone imbalances can increase your risk of mental health conditions, as well as Alzheimer’s and diseases such as diabetes, heart disease, and some cancers.  There are many causes of neurohormonal imbalances. The most common factors include stress, diet, age, environment, and lifestyle.

THYROID AND MENTAL HEALTH

Your thyroid, the small butterfly-shaped gland located at the front of your neck below your Adam’s apple, governs your body’s energy production. The thyroid has a major influence on the brain. It controls the production of key neurotransmitters such as serotonin, GABA, and dopamine, which all play a role in your mood. When you have an underactive thyroid, your body produces too little of the thyroid hormones your body needs (hypothyroidism). When your thyroid is overactive, it produces too much of them (hyperthyroidism). Either condition can impact your cognitive function and mental health in a big way Typically, too little thyroid hormone can make you feel sluggish like you want to spend the day in bed and retreat. When your body has too much thyroid hormone, it speeds everything up. You may feel edgy and jittery like you’ve had too many cups of coffee.

Signs Thyroid Problems May Be Affecting Your Mental Health

Hypothyroid Symptoms

  1. Low mood – depression and fatigue
  2. Difficulty concentrating and holding attention – brain fog
  3. Problems with memory
  4. Anxious feelings
  5. Psychosis – paranoid thinking, such as not being able to discern reality from fantasy

Hyperthyroid Symptoms

  1. Sleeplessness, restlessness, irritability – like you’re revved up
  2. Racing thoughts, sometimes mania
  3. Trouble with memory and concentration
  4. Anxious feelings/and or depression
  5. Psychosis – paranoid thinking, such as not being able to discern reality from fantasy

ESTROGEN AND MENTAL HEALTH

Estrogen is well-known to be a major player in modulating a woman’s monthly menstrual cycle and moods. When it comes to brain function and mental well-being, estrogen influences the production of mood neurotransmitters serotonin, GABA, and dopamine. It also influences glutamate production, which is important for several cognitive functions. Additionally, estrogen modulates hippocampal activity. The hippocampus plays an important role in maintaining healthy mood and memory. Having healthy, balanced levels of estrogen is important for optimizing the production of these neurotransmitters and brain function. Having balanced estrogen levels helps a woman maintain a consistent, even mood throughout the month. Trouble happens when levels are too high or too low in relation to progesterone. Too much estrogen (relative to progesterone) can lead to estrogen dominance. With estrogen dominance, instead of a gentle fluctuation of monthly hormonal rise and fall, an individual instead may experience pronounced and dramatic spikes and drop-offs. These dramatic hormonal changes disturb brain processes, which can result in feelings of anxiousness and irritability. Estrogen dominance can also make an individual very bossy! When there’s too little estrogen, a woman may feel brain foggy and depressed. Cognitive functions are hindered by low estrogen too. The drop in estrogen associated with perimenopause and menopause can cause dramatic changes to cognitive and mental health. Although estrogen imbalances are much more present in women, they can also occur in men. Men have small amounts of estrogen, but these symptoms can appear if their estrogen levels get too high or low. This rarely happens except as a result of weight gain, stress, medication, or medical procedures.

Signs an Estrogen Imbalance May Be Affecting Your Mental Health

Estrogen Dominance

  1. Depression, noticeable mood swings, bossiness
  2. Brain fog, trouble with memory
  3. Fatigue, sluggish metabolism, and low libido
  4. Sleep disturbances
  5. Headaches, migraines

Low Estrogen

  1. Depression, weepiness, mood shifts
  2. Fatigue
  3. Brain fog, trouble with memory and focus
  4. Sleep disturbance
  5. Hot flashes

TESTOSTERONE AND MENTAL HEALTH

Testosterone plays a big role in mood, motivation, and more. Imbalances are predominantly common in men. However, women have testosterone as well, but in smaller amounts, which can also run high or low. Testosterone is key to the development of the male brain and is the reason men have deeper voices, facial hair, larger muscles, and many other characteristics we associate with maleness. Testosterone levels reach their highest in a man’s late teens and stay high throughout their 20s. But starting in their 30s, they gradually decline. Brain health is associated with optimal levels of testosterone. It plays an important role in protecting the nervous system and helps to protect against cognitive impairment, Alzheimer’s disease, and depression in both men and women. Lower testosterone levels are associated with an increase in symptoms of anxiety and low mood. When testosterone levels run too high, people may experience lowered empathy and a higher sex drive.

Signs a Testosterone Imbalance May Be Affecting Your Mental Health

Low Testosterone

  1. Depression, anxiety, or moodiness
  2. Difficulty with concentration
  3. Feeling low or no motivation
  4. Trouble sleeping
  5. Fatigue

High Testosterone

  1. Lack of empathy
  2. High sex drive
  3. Irritability
  4. Brain fog
  5. Psychosis – paranoid thinking, such as not being able to discern reality from fantasy

CORTISOL AND MENTAL HEALTH

Cortisol is a well-known stress hormone. When your body encounters a stressor or danger—real or imagined—a number of stress hormones are released by the adrenal glands, including cortisol. The hormones go to work to prepare you for “flight or fight”—signaling your body to tense muscles, quicken breath, and increase blood pressure. After the stressor or threat has passed, your body’s processes return to normal, and hormone levels drop to a healthy level. However, in our modern world of constant work stress, money problems, packed schedules, and fear and uncertainty about the future, stress hormones often remain elevated. Constant high levels of cortisol can cause problems for your brain and body. High cortisol levels cause a spike in blood sugar and insulin. This produces some unhealthy shifts in the brain. Chronic stress impacts the brain by increasing more white matter and producing fewer neurons (gray matter) than usual. This throws off their balance and interferes with communication signals within the brain. Additionally, the levels of the feel-good neurotransmitter serotonin can drop, which can cause a range of mental health issues. Elevated stress hormones ultimately can lead to the development of conditions such as depression, anxiety, or PTSD. Indeed, research shows that early exposure to stress and trauma in childhood is associated with an increased risk of anxiety-based mental health conditions later in life. Research has also found that long-term exposure to cortisol contributes to depression and its symptoms. For people who have mood disorders, increased cortisol levels from chronic stress tend to make their mood conditions worse. Unrelenting stress and high cortisol levels can also lead to adrenal fatigue.

Signs a Cortisol Imbalance May Be Affecting Your Mental Health

Elevated Cortisol

  1. Depression, anxiety, or worsened mood disorder
  2. Low threshold for stress
  3. Lack of motivation
  4. Fatigue in the morning and afternoon, reduced stamina
  5. Brain fog
  6. Trouble with concentration and memory
  7. Dizziness when getting up
  8. Forgetfulness

Low Cortisol

  1. Feeling irritable
  2. Feeling depressed and apathetic

HOW TO BALANCE NEUROHORMONES

Here’s the good news: You can support healthy levels of neurohormones by avoiding the things that disrupt their balance such as a high-sugar diet, head trauma, and environmental toxins. If you recognize any of these signs listed in yourself or a loved one, be sure to have your hormone levels tested and take steps to optimize them. It will be beneficial not only for your physical health but also for your mental health. Symptoms of hormonal imbalances and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.   Do you have trouble concentrating? Do you feel restless? Do you get tired easily? You (and your healthcare provider) may think these are signs of ADD/ADHD, which affects an estimated 4.4% of American adults. But these same symptoms can also be signs of stress and anxiety, which impact about 40 million Americans aged 18 and older. Getting misdiagnosed or treated for the wrong condition can make things worse. How can you tell if it’s stress and anxiety or ADD/ADHD, or both?   Misdiagnosing ADD/ADHD for anxiety and vice versa can lead physicians to treat the wrong area of the brain.
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WHAT IS ADD/ADHD?

Attention-deficit hyperactivity disorder (ADHD), formerly called attention-deficit disorder (ADD), is a neurodevelopmental disorder that is marked by problems with attention and a range of behavioral issues. It is characterized by unhealthy activity in the brain’s prefrontal cortex (PFC) located just behind the forehead. The prefrontal cortex is involved with forethought, planning, judgment, impulse control, and more. Brain SPECT imaging shows that ADD/ADHD is associated with low activity in the PFC. SPECT measures blood flow and activity in the brain and reveals 3 things: areas with healthy activity, too much activity, or too little activity. On SPECT scans, when people with ADD/ADHD try to concentrate, activity in the PFC decreases. This means the harder they try, the worse it gets. In people who don’t have the condition, PFC activity increases during concentration. One of the biggest myths about ADD/ADHD is that it is a single or simple disorder. In fact, the brain SPECT imaging work at Amen Clinics has helped identify 7 types of ADD/ADHD. The hallmark symptoms seen in all 7 types of the condition are: Note that hyperactivity is not a core symptom, as it is not seen in all 7 types.

WHAT ARE STRESS AND ANXIETY?

Stress and anxiety can develop at any age and are characterized by feelings of anxiousness, nervousness, and overwhelm. On SPECT scans, anxiety is associated with overactivity in the brain, specifically in the basal ganglia and amygdala. The basal ganglia are important structures that are involved in motivation, drive, and setting the body’s anxiety level. The amygdala, an older part of the brain in evolutionary terms, is involved in emotional and fear responses. It plays a role in our fight-or-flight response in the face of danger or threats to our safety. Just like ADD/ADHD, anxiety is not a singular disorder. SPECT scans reveal that there are 7 types of anxiety and depression. Anxiety alone is mainly characterized by: Anxiety can trigger symptoms associated with ADD/ADHD. When the basal ganglia and amygdala are overactive, they can override the higher-functioning skills of the PFC. In particular, the amygdala—part of our so-called “reptilian brain”—operates primarily by instinct to avert threats whether they are real or perceived. To prioritize safety in these instances, the amygdala takes over, shutting down executive functions in the PFC and causing people with anxiety disorder to be unable to focus. When anxiousness and fear are nearly constant, it can lead to many of the symptoms seen in ADD/ADHD.

OVERLAPPING ANXIETY AND ADD/ADHD SYMPTOMS

One of the primary reasons why stress and anxiety may be confused for ADD/ADHD is that they have some similar symptoms. Overlapping symptoms include: These symptoms can be a sign of either disorder or may occur when a person has both conditions.

CO-OCCURRING ANXIETY AND ADD/ADHD

There is a strong connection between stress and anxiety and ADD/ADHD. As many as half of all people who have ADD/ADHD have one or more comorbid anxiety disorders, according to a National Institutes of Health study. “Knowledge of the neural pathways underlying the combined presence of ADHD and anxiety may aid in a better understanding of their co-occurrence,” the authors wrote. This is why functional brain imaging with SPECT can be so powerful in helping distinguish anxiety from ADD/ADHD or in identifying co-existing disorders. By seeing the brain patterns of low and/or high activity in different areas of the brain, physicians can make more accurate diagnoses and provide more effective treatments. At Amen Clinics, when these two disorders are co-occurring it is considered one of the 7 types of ADD/ADHD and is called Anxious ADD/ADHD. This type includes the core symptoms of ADD/ADHD in addition to:

THE CONSEQUENCES OF MISDIAGNOSED ANXIETY OR ADD/ADHD

Being misdiagnosed with anxiety when you actually have ADD/ADHD, or vice versa, can worsen your condition. For example, taking stimulant medication or other ADD/ADHD solutions intended to stimulate the brain can be helpful for those with the condition, but these same therapies can exacerbate issues in someone with an overactive, anxious brain. Similarly, treatment protocols intended to calm an overactive brain are generally beneficial for those with anxiety, but in those with ADD/ADHD, they further decrease activity in the PFC and can worsen symptoms.

TREATING ANXIETY AND ADD/ADHD

Given the complexity of teasing out the differences between the disorders, seek out a mental health professional who understands that anxiety disorders and ADD/ADHD are brain-based disorders. And look for someone who is also thoroughly versed in recognizing and working with people who struggle with both conditions. Getting an accurate diagnosis is the key to finding the most effective treatment so you can feel calmer, more focused, and more in control of your life. Anxiety, ADD/ADHD, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Did you grow up feeling scared, neglected, or insecure? Was your family home filled with chaos, strife, or arguments? You may think you’ve outgrown those early days of uncertainty, but unfortunately, childhood trauma does not remain in childhood. It reverberates throughout our lives. These early exposures impact brain development and can lead to a host of issues later in life that create problems in adult relationships. From choosing unhealthy partnerships to avoiding commitment, the wounds we carry from childhood can greatly interfere with our adult relationships. Here, we will explore some of these impacts, how they impact the brain, as well as various ways to address them so you can have happier relationships. From choosing unhealthy partnerships to avoiding commitment completely, the wounds we carry from childhood can greatly interfere with our ability to thrive in adult relationships.
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THE IMPACTS OF ADVERSE CHILDHOOD EXPERIENCES

A young brain, faced with various forms of trauma (especially on an ongoing or regular basis), is constantly being flooded with stress hormones. This is problematic because it interrupts normal brain function, ultimately leading to stunted growth in the brain in areas like the hippocampus, which deals with memory formation. Indeed, studies have shown that post-traumatic stress disorder (PTSD) is associated with physical brain changes, including: In addition, people with PTSD tend to produce higher levels of cortisol and norepinephrine in response to stress. Ultimately, these constant stress responses—triggering a frequent “fight or flight” state—can impact everything from immune response to metabolic and cardiovascular functioning. Traumatized children may exhibit behavioral issues, including problems with emotional regulation, learning, social interactions, and aggression. They often struggle with creating healthy attachments later in life. To help gauge the possible impact of various traumatic events, experts created a questionnaire about adverse childhood experiences or ACEs. The ACE test asks 10 questions to determine the level of trauma experienced before a child’s 18th birthday. This childhood trauma test explores topics such as: There can be mitigating factors to help offset these events—for example, a loving relative or teacher present in the child’s life—and there can be additional traumas outside the home, like bullying in school. In general, higher ACE scores indicate exposure to more traumatic events and are associated with a higher risk of long-term health effects.

SYMPTOMS OF CHILDHOOD TRAUMA IN ADULTHOOD

According to the Centers for Disease Control and Prevention (CDC), 1 in 6 adults report experiencing 4 or more types of ACEs. But the CDC also notes that reducing these events could help reduce the instances of a surprising array of negative outcomes: This partial list gives us a glance at some of the many ways that childhood trauma can continue to wreak havoc long after the trauma has ended and throughout adulthood. The International Society for Traumatic Stress Studies points out that the effects of childhood trauma in adults are:

CHILDHOOD TRAUMA CASE STUDY: ABBY RAO

Recently, influencer Abby Rao appeared on an episode of Scan My Brain with Dr. Daniel Amen. As a child and teenager, she experienced mental abuse from certain family members—a stressor so intense that she recalls having suicidal thoughts by 13 years old. Now an adult, she had recently made positive lifestyle changes, such as quitting alcohol and adopting a healthier diet, and was curious about her childhood trauma’s long-term impacts on her brain. Dr. Amen detailed the problem: Trauma from childhood can feel just as alive in adulthood—it sets up shop in your brain and stays there, and we retain memories of ourselves at all ages. If we don’t manage or overcome trauma, our younger selves can take over and try to run the show whenever we’re “triggered.” It’s not surprising that this can greatly affect all of our relationships. Based on a database of roughly 225,000 brain SPECT scans at Amen Clinics, specific patterns of activity appear in people who have experienced trauma. For example, Rao’s brain scan revealed a diamond pattern, a common marker of trauma. People with the diamond pattern tend to have symptoms such as excessive worry, rumination (going over and over a thought in your head), or a tendency to get upset in the face of adversity. This can lead to anxious and sad feelings over time. Seeing the diamond pattern on a brain scan can be very helpful for people like Rao who experienced childhood trauma. “I feel really validated….I was told for so many years that nothing happened, so just to have that validation means a lot,” Rao says. “I’m so determined to undo what’s been done and let other people know that they can undo it, and also just how serious it is. It’s real.”

6 WAYS CHILDHOOD TRAUMA AFFECTS ADULT RELATIONSHIPS

With these far-reaching kinds of issues, it’s no wonder that many adults who have experienced childhood trauma also find that their adult relationships are marred by negative patterns. For example, one study indicated that children with trauma are more likely to “experience distrust, feel distant from others, and develop an insecure attachment style.” In addition, an increased risk for mental health problems, including depression, anxiety, and alcohol dependence, compounds negative impacts on relationships of all kinds. These findings echo earlier research that noted childhood trauma and mistreatment were more likely to affect relationships for both males and females. “Male and female abuse and neglect victims reported higher rates of cohabitation, walking out, and divorce,” the researchers stated. “Abused and neglected females were also less likely than female controls to have positive perceptions of current romantic partners and to be sexually faithful.” Sadly, childhood trauma may appear in many more ways when the victim enters a relationship in adulthood. Responses and patterns can include:
  1. Resisting intimacy or commitment.
  2. Harboring a deep fear of abandonment.
  3. Starting fights, or avoiding conflict at all costs.
  4. Choosing abusive partners (to mimic the treatment they received in childhood).
  5. Remaining isolated and avoiding relationships altogether.
  6. Codependency, which focuses on “fixing,” or finding one’s own identity in, a partner.

HELP FOR OVERCOMING CHILDHOOD TRAUMA

There is hope for people who have been impacted by childhood trauma, even in their adult years. Helpful strategies include: These steps can help pave the way for creating and maintaining healthier relationships for years to come. Emotional trauma, depression, and other mental health problems can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.