Most people are aware that post-traumatic stress disorder (PTSD) can occur in military service men and women exposed to active combat and first responders exposed to traumatic events. However, these aren’t the only people who can experience PTSD. In fact, PTSD can also occur in people who are indirectly exposed to trauma.
WHAT IS INDIRECT TRAUMA?
Indirect trauma, also called vicarious trauma or secondary traumatic stress (STS), can occur when an individual or working professional hears a direct account of a violent or accidental trauma retold, usually by a close relative or friend, or patient/client—or when an individual sees graphic footage of a violent or traumatic incident as part of their job.
With the proliferation of user-generated content (UGC) across social platforms and an increasing number of unspeakable abuses and traumatic events caught on video, PTSD is growing. It’s becoming especially more common among content moderators, journalists, and other workers routinely exposed to disturbing imagery. Social media platforms, in particular, are scrambling to provide mental health support and protocols to minimize the harm this specific type of exposure poses to workers.
Here’s what you need to know about PTSD from indirect trauma.
With the proliferation of user-generated content (UGC) across social platforms, PTSD is growing. It’s becoming especially common among content moderators, journalists, and other workers routinely exposed to disturbing imagery.
PTSD is not a sign of personal weakness, but rather a brain-based mental health condition that develops as a response to a traumatic event, and its impact can be devastating. Experiencing a traumatic event (or in the case of indirect trauma, seeing or hearing a detailed account in an individual’s line of work) can be associated with:
If PTSD goes untreated, it can cause a number of serious symptoms, including suicidality.
UNDERSTANDING THE STRESS RESPONSE
When an individual experiences a traumatic event or is exposed to one, it triggers the body’s stress response. The threat (real or perceived) signals the fight-or-flight system to kick in and release cortisol and other stress hormones. These hormones cause the heart rate to go up and muscles to be ready to either potentially run away from whatever the threat is or freeze. Its purpose is to increase our chances of survival.
In general, after a threat passes, the stress response winds down, and the body returns to homeostasis. However, under some circumstances and in certain individuals the stress response becomes dysregulated, and symptoms of PTSD begin to emerge in the days, weeks, or months following exposure.
While the neurobiology with indirect drama is not well understood, mental health experts believe that exposure to trauma shifts an individual’s worldview. In turn, this triggers PTSD symptoms, and some evidence suggests that repeated exposure to indirect sources of trauma increases the likelihood of developing PTSD.
PTSD SYMPTOMS
PTSD symptoms range from mild to severe and are not the result of medication, other illnesses, or substance abuse. Some of the most common PTSD symptoms include:
Avoidance of anything (people, places, or things) that serve as reminders of the trauma
When these feelings last for a month or longer and start to disrupt daily life (relationships, work, school, etc.) and normal functioning, it is a strong indicator of PTSD.
PTSD DUE TO INDIRECT TRAUMA EXPOSURE
Being glued 24/7 to distressing news feeds is a form of indirect trauma. Thankfully, most of us are protected from seeing the most disturbing forms of UGC on a regular basis because artificial intelligence (AI), journalists, and human content moderators filter it out for us. Yet, much like first responders and mental healthcare professionals who see or hear direct accounts of trauma, a growing number of content moderators and journalists are experiencing secondary traumatic stress.
There are media reports of subcontracted workers who moderate severe content at Google and YouTube and other social media platforms such as Facebook suffering from PTSD symptoms amidst stressful working conditions. One class-action lawsuit noted that content moderators are regularly exposed to traumas such as live-streamed child sexual abuse, animal abuse, beheadings, murder, and suicide—and are not adequately supported with protocols and mental health services to protect against PTSD.
A recent study examined minimizing stress for content operators by adding positive stimuli to break times such as awe-inspiring images and imagery of baby animals. However, it had the opposite effect. Yet on an educational note, the study did reveal that cumulative viewing video of abuse and trauma is the most destructive to content moderators and can lead to PTSD.
In a 2021 published report titled “The Psychological Well Being of Content Moderators,” experts noted the negative psychological impact of UGC among content moderators, and compare it to other professions that experience similar indirect trauma—including emergency dispatchers, sex-trafficking detectives, and journalists, among others.
Indeed, the connection between UGC, PTSD, and journalism caught the attention of the Dart Center for Journalism and Trauma, a project of the Columbia University Graduate School of Journalism. The center highlighted 2014 study findings showing repeated exposure of UGC by journalists to be psychologically harmful and offered the following researched tips for working with traumatic imagery to help protect journalists, which can be helpful to content moderators and others too:
Understand what you’re dealing with (suggests traumatic imagery is like dealing with a toxic substance that’s harm is dose dependent)
Eliminate needless repeat exposure (e.g., take notes rather than repeat viewing)
Experiment with different ways of building some distance into how you view images (e.g., focus on clothing rather than faces)
Try adjusting the viewing environment (e.g., reduce the size of the window, adjust the screen’s brightness, turn the sound off when possible)
Take frequent screen breaks (e.g., look at something pleasing, walk around, stretch, or seek out contact with nature)
Craft your own self-care plan (e.g., exercise regularly, maintain outside interests, invest time in social connections)
Hence, workers who are tasked to screen disturbing UGC need to take measures to protect themselves to prevent PTSD from developing. Additionally, as research continues, companies employing content moderators need to provide adequate mental health support to their workers.
Anxiety disorder is the most common mental health condition in the United States, affecting nearly 30% of adults at some point in their lives, according to the American Psychiatric Association. Under this general umbrella, there are a variety of conditions that can create serious obstructions in daily life. Anxiety disorders include:
They can also increase the risk of physical ailments like common colds.
We all have worries from time to time—they’re a normal part of life. Anxiousness is common, especially when we’re faced with stressful situations like a first date or a job interview. Anxiety disorders, though, can be more debilitating with physical symptoms such as dizziness, headaches, nausea, fatigue, trembling, or a racing heartbeat. These can interfere with everyday tasks and make typical environments—work, school, or family life—feel difficult to cope with.
Like with many mental health conditions, anxiety symptoms may occur as a byproduct of nature or nurture or both. More than 30% of anxiety disorder patients show a genetic link. Upbringing can also factor in—as a result of childhood trauma, for example, or growing up with overly controlling parents. And there are many other risk factors that can arise throughout life, such as a traumatic brain injury, substance abuse, or a hormonal imbalance, to name a few.
When it comes to excessive anxiety, it’s a good idea to seek treatment. Natural solutions like meditation, mindfulness, a healthy diet, exercise, and supplements can be especially helpful. But for those of us who experience manageable levels of anxiety, here’s a radical thought: Be thankful for it—it’s actually helping to keep you alive!
EMBRACING HEALTHY ANXIETY
Recently, Neels Visser, a young entrepreneur, appeared in an episode of Scan My Brain with Dr. Emina. Visser was seeking a brain SPECT scan specifically to understand his own symptoms of anxiety and stress. “It kind of circulates in my brain daily, and I wanted to find better ways to manage it and understand it,” he told Dr. Emina. “Over the past 6 years, I’ve had a very unique lifestyle, where I’ve pretty much lived on airplanes every 4 to 5 days, and that has created a disbalance.”
While most of us aren’t stressed out about jet-setting around the world, many Americans can relate to Visser’s feelings of anxiety, which he described as “a negative feedback loop” playing in his brain. But when Dr. Emina asked if there are any benefits to the loop, Visser admitted that it can aid him in preparing for life, such as by helping him avoid mistakes he’s made in the past.
Dr. Emina briefly described how neurophysiology works in that way. “We have a thought pattern that eventually leads to an emotion, eventually leads to behaviors and repetition…and just like any other habit that we form, good or bad, you can strengthen them,” he said. “There may be good things about being able to overthink about a situation—that allows you to prepare for something. The challenge is usually when you get to a situation where you feel like you can’t improve, or you can’t fix.”
Looking at Visser’s brain scan, Dr. Emina noted a lot of activity in the emotional brain, or the basal ganglia, which acts as the pleasure reward center and assists with fine motor movement. In addition, high activity in the caudate, which helps set anxiety levels, validated Visser’s reports of increased anxiety.
According to Dr. Emina, however, the extra brain activity here can turn into a positive when channeled into a productive activity. He suggests playing a musical instrument, doing calligraphy, or other hobbies that involve fine motor skills.
“We actually need anxiety,” Dr. Emina concluded. “Everybody thinks that anxiety is a bad thing, but you’re not supposed to try to completely avoid all anxiety. You’re supposed to see it as your brain is trying to tell you something.”
He says he gets concerned when people’s anxiety levels dip too low. Whether it’s due to taking anti-anxiety medications or from things like smoking weed or drinking alcohol, it can be a problem. When anxiety drops too low, it will eventually impact motivation.
THE BENEFITS OF HEALTH ANXIETY
As Dr. Emina noted, anxiety is not always an evil to be erased at all costs. Instead, we should be aware of the many ways it helps us in life. We’ve all heard phrases like “Don’t worry, be happy.” People who adopt this attitude, however, are more likely to die early from things like accidents or preventable illnesses.
Many people who come to Amen Clinics are surprised that it isn’t beneficial to eliminate all traces of anxiety. Without some level of worry, what would stop us all from making careless and downright dangerous choices, like driving too fast, eating junk food, or indulging in harmful drugs? In essence, a healthy dose of anxiety keeps us alive. We become more responsible citizens who exercise a fair amount of caution and conscientiousness.
Ultimately, the people who have some anxiety are living more consistent, longer, healthier lives. They avoid making potentially tragic mistakes. And like Visser, they’re better prepared for life’s demands. They’re showing up ready for a job interview, a test in school, or a challenging work assignment.
That enhanced mental preparation then works to lower anxiety levels because we’re better equipped to meet the situation and perform accordingly.
On the other hand, the various opposites of anxiety can easily lead to more serious issues:
Mass denial exists among people who don’t want to face our skyrocketing obesity and diabetes rates. A healthy dose of anxiety would drive more people to action in preventing these issues.
Too-low anxiety levels can cause people to underestimate the risks of their behavior, leading to bad decisions.
Positive thinking can allow people to indulge in bad habits, ignore major red flags in key relationships, or fail to prepare for the future. When we insist, “Everything will be OK,” we can actually overlook important warning signs instead of addressing them head-on. Or we may bury emotions rather than process them in a healthy way.
Many people who visit Amen Clinics are surprised to hear that anxiety can help us, but they’re also relieved to know that their worries aren’t always working against them. Instead, try a dose of realism (versus blind optimism), and find healthy outlets for relieving stress. Rather than fearing anxiety’s effects, you can learn to embrace the many ways it can improve and lengthen your life.
Anxiety, panic disorders, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Do you feel confused, unclear, forgetful, fatigued, or have a hard time multitasking? It could be brain fog, which isn’t considered a medical condition but rather a symptom of other issues, such as cognitive dysfunction, which affects about 600 million people worldwide. Brain fog has been in the news recently as it is a common symptom of long COVID, but that’s not the only reason people experience it. Other causes of mental fuzziness aren’t talked about as much but have the same impact on day-to-day life. In this blog, you’ll discover 12 causes of brain fog and 12 brain fog remedies that can help you clear the fog.
Brain fog has a variety of causes—obesity, depression, stress, food allergies, hormonal imbalances. Getting to the root cause can help you find solutions and climb out of this state of confusion, haziness, and lack of clarity.
It is common knowledge that obesity increases the risk of type 2 diabetes, high blood pressure, joint issues, and heart disease. Did you know it can negatively impact your brain health too? Inflammation is a major factor associated with obesity and is directly linked to brain fog. A 2015 study published in Frontiers in Neuroscience reviewed the connection between mast cells, which play a role in how fat is metabolized. This relationship can impact inflammation in the brain, resulting in brain fog.
Clear the Fog: Learn to love foods that love you back. Adopt a brain-healthy diet that supports cognition—think fish high in omega-3 fatty acids (salmon), protein for better focus, berries, and nuts.
2. Stress
Life changes, whether exciting or difficult can cause stress, overwhelming the brain and leading to the fuzzy thinking and dullness associated with brain fog. If you’re undergoing intense change or dealing with a traumatic situation, you might struggle with symptoms of brain fog. If the stress you’re under requires you to make important decisions, you might have a harder time doing so. Research shows that chronic stress results in reduced blood flow to the brain, which contributes to brain fog and other adverse symptoms.
Clear the Fog: Reduce stress with relaxation techniques like deep breathing and meditation.
3. Untreated depression
Depression is strongly associated with memory loss, which is considered a common brain fog issue. Untreated depression can also result in fatigue, confusion, and an inability to focus—all of which are also linked to brain fog. Because the cognitive effects of depression are so far-reaching, it is imperative to seek help from a mental health professional with a brain health specialty.
Clear the fog: Discover which type of depression you have so you can get treatment targeted to your needs.
4. Hormonal imbalances
Brain fog and hormone issues go hand-in-hand. Hormonal causes of brain fog include hypothyroidism, perimenopause/menopause, and abnormal cortisol levels. Brain fog can be so extreme when hormonally related that it’s not uncommon for people to think they have early-onset Alzheimer’s disease and get tested for memory loss.
Clear the Fog: Have your healthcare provider check your hormone levels and balance them if necessary.
5. ADD/ADHD
Lack of focus, being easily distracted, and having trouble concentrating are all symptoms of ADD/ADHD that can contribute to brain fog. A study in Frontiers in Psychiatry found that people with ADD/ADHD have higher levels of cytokines, which have an inflammatory effect on the brain. A spike in cytokines can interfere with your working memory, slow your reaction time, and cause brain fog.
Clear the Fog: Find out which of the 7 types of ADD/ADHD you have and look for natural solutions to help and take medication if necessary.
6. Food allergies
Your diet can either make you feel focused and sharp or slow and sluggish. A study published in Behavioural Brain Research found a correlation between food allergies and cognitive impairment, including brain fog. More mile food sensitivities and food intolerances can also mess with your brain. The typical American diet is riddled with commonly allergenic foods such as gluten, corn, soy, sugar, dairy, and food additives and dyes.
Clear the Fog: Eliminate potential food allergens for 30 days and see if your foggy thinking improves.
7. Chronic Fatigue Syndrome
Chronic Fatigue Syndrome (CFS) has a host of symptoms involving digestive issues, sore lymph nodes, muscle weakness, food allergies, and irregular heartbeat. Another challenge of the condition is brain fog and overall difficulty with information processing, attention, and working memory.
Clear the Fog: Seek treatment for CFS from an integrative or functional medicine physician.
8. Long COVID
According to the World Health Organization, people suffering from long COVID have symptoms such as fatigue, shortness of breath, chest pain, loss of smell and taste, muscle aches, depression, and anxiety. In a 2022 study, 71 percent of participants reported brain fog as a symptom of long COVID, and it is one of the top three symptoms including fatigue and shortness of breath.
Clear the Fog: Get on a brain-healthy program to help combat long COVID and its symptoms.
9. Early-onset Alzheimer’s disease
Mild cognitive impairment (MPI) found in early-onset Alzheimer’s is different from brain fog but might feel similar. Keep in mind the distinction is that dementia symptoms include memory loss that is more profound than the mental cloudiness seen with brain fog, and as Alzheimer’s progresses will interfere dramatically with everyday life.
Clear the Fog: Get screened to rule out Alzheimer’s disease if more pronounced memory loss is a factor.
10. Medications
The blood-brain barrier weakens as we age, which can allow medications to seep into the brain. Over-the-counter and prescription medications that can cause brain fog include pain relievers, sleep aids, anti-anxiety drugs such as benzodiazepines, antidepressants, high blood pressure medication, allergy medication, and drugs that lower cholesterol (statins).
Clear the Fog: Check your medicine cabinet to see if you are taking anything that may interfere with cognitive function and talk to your doctor about it.
11. Sleep issues
There’s no way around it: we need our sleep. Without it, every aspect of life suffers. The idea that you can “get away with” a few hours of sleep every night or interrupted sleep is just not true. Lack of sleep – even one night – can cause brain fog and a host of other symptoms. Chronic lack of sleep is another source of inflammation that can wreak havoc on cognition.
Clear the Fog: Make sleep a priority in your life. Set a sleep schedule and stick with it, even on weekends.
12. Inflammation
The connection between brain inflammation and cognitive dysfunction is found throughout research on brain fog and applies to ADD/ADHD as well as obesity, depression, long COVID, anxiety, food allergies, sleep issues, and other causes listed here. A study conducted in 2021 found that even low levels of chronic neuroinflammation can have an impact on clear thinking and result in chronic brain fog.
Clear the Fog: Consider taking anti-inflammatory supplements, such as fish oil, curcumin, and probiotics.
Given the wide range of issues that cause brain fog, it’s crucial to seek professional help to find what’s at the root of your problems.
Brain fog, memory problems, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here.
Having a huge work project dumped in your lap at the last second. Getting divorced. Getting into a fender-bender on your way to an important meeting. All of these stressful situations can fire up the emotional centers of your brain and heighten the urge to overeat. Research shows that stress-induced eating is one of the culprits contributing to obesity. To help the patients at Amen Clinics keep stress eating in check, our psychiatrists recommend that they “HALT.”
To help keep overeating in check, remember to “HALT.” Don’t get too hungry. Don’t get too angry. Don’t get too lonely. Don’t get too tired.
HALT is an acronym that is commonly used in addiction treatment programs, but it is also particularly helpful for overeaters who have trouble coping with daily stress. HALT has proven to be a very effective way to keep people on track when they are trying to change their eating habits.
HALT stands for:
Don’t get too HUNGRY.
Don’t get too ANGRY.
Don’t get too LONELY.
Don’t get too TIRED.
HALT: DON’T GET TOO HUNGRY
Going too long without food lowers your blood sugar levels, which can lead to a variety of emotional issues, including feelings of stress, anxiety, and irritability. These may be the very emotions that trigger your overeating.
Low blood sugar levels are also associated with lower overall brain activity, which is linked to an increase in cravings and impulsivity. Heightened anxiety and irritability coupled with more intense cravings and impulsivity is a recipe for stress eating. Keeping your blood sugar levels even throughout the day is critical to keep you on track.
Here are some tips to keep your blood sugar levels from getting too low.
Eat a healthy breakfast—people who maintain weight loss eat a nutritious breakfast.
Have smaller meals throughout the day. Eating big meals spikes your blood sugar levels and then causes them to crash later on.
Stay away from simple sugars and refined carbohydrates, such as candy, sodas, cookies, crackers, white rice, and white bread. These also spike your blood sugar then cause it to crash later on.
The supplements alpha-lipoic acid and chromium have very good scientific evidence that they help balance blood sugar levels and can help with cravings.
HALT: DON’T GET TOO ANGRY
Uncontrolled anger can send you running to the cookie jar to calm your stress. Here are some tips to help keep anger under control.
When you feel mad, write down your thoughts and ask yourself, “Is it true?”
Practice deep-breathing exercises.
Meditate. Just a few minutes of meditation can help you refocus your thinking.
Count to ten. When you get angry, count to ten before reaching for something to eat. Sometimes this brief delay can be enough to calm your temper and interrupt the urge to eat.
Get moving. If you feel anger bubbling up inside you, go for a walk or a short burst of exercise. This releases brain chemicals that help calm you down.
Express your feelings. After you have calmed down, express your feelings in a non-confrontational way. Letting your anger fester can drive you to overeat.
HALT: DON’T GET TOO LONELY
Social skills and a positive social network are critical to your emotional well-being and ability to cope with stress. Working on your current relationships can help you maintain control of your eating habits. Here are some tips to increase your social bonding.
Enlist a team of supporters and healthy role models.
Volunteer in your community.
Join a church group, recreational sporting team, book group, or any other type of group that appeals to you.
Make it a priority to spend time with your friends and family.
Make a list of people you can reach out to when you are feeling sad, anxious, mad, or frustrated.
HALT: DON’T GET TOO TIRED
Your ability to cope with stress depends on getting adequate sleep. A single night of sleep loss leads to amplified feelings of stress, anxiety, and anger in reaction to mild stressors, according to a study in the journal Emotion. In addition, research from the University of California, Berkeley, found that sleep deprivation causes the emotional centers of the brain to become 60% more reactive to negative emotional stimuli. This means your brain simply can’t cope as well with stressful situations, leading to worse moods, more anxiety, greater irritability, increased anger, and more frustration. And when your emotions are running wild, you are more likely to run to the refrigerator for solace.
Lack of sleep also lowers overall brain function, which leads to poor decision-making. Research clearly shows that inadequate sleep leads to higher calorie intake and higher consumption of refined carbohydrates, which causes blood sugar levels to spike and then crash.
Make sleep a priority to boost brain function, moods, and energy levels, and to improve judgment and self-control. Here are 5 ways to make it easier to drift off to dreamland and get a good night’s sleep.
Maintain a regular sleep schedule—going to bed at the same time each night and waking up at the same time each day, including on weekends. Get up at the same time each day regardless of sleep duration the previous night.
Create a soothing nighttime routine that encourages sleep. A warm bath, meditation, or massage can help you relax.
Don’t take naps! This is one of the biggest mistakes you can make if you have insomnia. Taking naps when you feel sleepy during the day compounds the nighttime sleep cycle disruption.
Sound therapy can induce a very peaceful mood and lull you to sleep. Consider soothing nature sounds, soft music, wind chimes, or even a fan.
Don’t drink any caffeinated beverages in the late afternoon or evening. Also avoid chocolate, nicotine, and alcohol—especially at night. Although alcohol can initially make you feel sleepy, it interrupts sleep.
When you consistently practice HALT, it increases your ability to cope with stress, make good decisions, and stick with healthy eating habits.
Chronic stress, anxiety, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Cortisol, known as the body’s “stress hormone,” tends to have a bad rap. Yet, this remarkable molecule is so much more. Cortisol plays a key role in your survival and in many important functions in the body. Indeed, the role cortisol plays in your body’s fight-or-flight stress response can be life-saving. It triggers the release of glucose, which allows for fast energy and slows or turns off nonessential processes in the body, so the body can handle the threat at hand.
Among many important day-to-day functions, cortisol is critical in managing your metabolism, immune response, blood sugar, circadian rhythm (the sleep/wake cycle), and inflammation, to name a few.
It’s only when cortisol levels get too high for prolonged periods that the hormone becomes a health liability (hence, that bad reputation). For example, during the pandemic, many people experienced persistent stress and raised cortisol levels. Elevated levels of cortisol are linked to depression, anxiety, grief, memory loss, and weight gain (especially in the mid-section and face)—as well as hypertension, type 2 diabetes, and more.
High cortisol levels will make you feel miserable. It’s no wonder studies have found that happier people have lower cortisol levels. Here’s what you need to know about this hard-working hormone, including ways to ensure your cortisol levels stay balanced.High cortisol levels will make you feel miserable. Elevated levels of cortisol are linked to depression, anxiety, grief, memory loss, and weight gain—as well as hypertension, type 2 diabetes, and more.
WHAT YOU NEED TO KNOW ABOUT THE STRESS HORMONE CORTISOL
Cortisol is synthesized in the adrenal glands that sit on top of your kidneys. It works with certain areas of your brain that manage your mood, motivation, and fear. As mentioned above, its major function is in the fight-or-flight stress response. When you perceive danger, real or imagined, your brain triggers a message that is released from the hypothalamus and pituitary gland, which tells your adrenals to release cortisol.
The cortisol immediately makes more glucose available to your brain and body, as well as substances for tissue repair. It adjusts immune system responses and suppresses the digestive system, the reproductive system, as well as growth processes. It also stores memories of potential danger. All of these responses are geared to help you fight or flee from the danger at hand. This is why cortisol is sometimes called “the molecule of danger.” After the threat or stressor passes, cortisol levels go down and these systems return to normal functioning.
But this molecule wears many hats. Most cells in the body have cortisol receptors, as it has a hand in nearly every system. Among its many functions, cortisol helps to regulate how your body uses carbs, proteins, and fats for energy. In small spurts, it can increase immunity by containing inflammation (however, it has the opposite effect if levels are chronically high). It is the counterbalance to insulin, raising blood sugar while insulin lowers it. Although not fully understood, it helps balance blood pressure and salt and water ratios. Cortisol levels lower and rise to allow sleeping and waking, too. Cortisol is truly a hormone to protect overall health and well-being.
WHAT RAISES CORTISOL LEVELS?
Stress is one of the number-one offenders when it comes to elevated cortisol levels, especially chronic stress. Chronic stress is when you have a consistent sense of feeling pressured and overwhelmed over a long period of time.
Another one is sugar consumption. It feels good short term to enjoy a sugary treat, but the long-term effect of regular sugar consumption is increased cortisol levels, inflammation, and compromised immune function. Additionally, caffeine, nicotine, alcohol consumption, high-intensity prolonged exercise, poor sleep (and sleep apnea), disturbing noises, extended time in traffic, and low zinc levels are all associated with increased cortisol levels.
Cushing’s syndrome, a rare condition, occurs when cortisol levels are abnormally and chronically high. Addison’s disease is when cortisol levels are chronically low. It is associated with exhaustion, feeling dizzy, weight loss, weak muscles, hyperpigmentation, low blood pressure, and difficulty handling stress.
Some signs of high cortisol levels may include (in addition to the conditions already mentioned):
Here are researched ways to protect yourself against out-of-control cortisol levels.
1. Get adequate sleep.
Aim for at least 7 hours of quality sleep each night to balance cortisol. Research has found that sleep loss can compromise your body’s ability to moderate cortisol levels.
2. Move your body.
Exercise is great for balancing cortisol levels, but not the overly strenuous kind—or exercise performed too close to bedtime. Something like a good walk will do the trick, according to research.
3. Meditate.
Many studies have found that meditation lowers stress and cortisol levels, including a recent 2021 meta-analysis.
4. Try hypnosis.
Research on medical hypnosis and its association with lowered cortisol levels dates back to the mid-1960s!
5. Explore tapping.
Emotional Freedom Technique (EFT), often called EFT tapping, has been shown to lower anxiety, depression, and cortisol levels, in a randomized controlled trial.
6. Laugh more.
Studies have shown that having a good laugh can lower cortisol levels. Cultivate your sense of humor, watch comedies, and laugh often.
7. Practice deep breathing.
Taking a few deep belly breaths can almost immediately lower cortisol levels, heart rate, and blood pressure—and promote relaxation, according to a randomized controlled trial.
8. Listen to relaxing music.
Music is powerful and can turn on the relax response. Research showed lowered cortisol levels in surgery patients that listened to music pre-op.
9. Practice Tai chi.
One of the most popular forms of exercise in China among middle-aged and elderly people, this martial art involves slow, rhythmic movements. According to a clinical trial, it can reduce cortisol levels and stress.
10. Enjoy a massage.
We don’t need research to tell us massages reduce stress, but it does. In fact, studies show it lowers cortisol levels while increasing feel-good dopamine and serotonin levels, boosting your mood!
11. Adopt a pet.
Having a dog, cat, or other pet (even pet fish!) that you interact with can lower cortisol levels, studies show. What’s more, having a pet to cuddle with boosts the trifecta of feel-good neurochemicals: oxytocin, dopamine, and serotonin.
12. Eat healthy foods.
Certain foods are associated with lower cortisol levels, including dark chocolate, the Mediterranean diet (whole grains, fruits, vegetables, seafood, beans, nuts, and healthy fats like olive and avocado oil), prebiotics (plant fiber that feeds good gut bacteria), green and black tea, and adequate water intake.
13. Take supplements.
Research shows that a number of herbal and nutritional supplements—including ashwagandha, rhodiola, phosphatidylserine, l-theanine, and fish oil—are associated with lower cortisol levels.
Chronic stress, anxiety, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Trauma touches our lives more than we know. An untimely death of a parent or loved one, a car accident, a natural disaster, a life-threatening health diagnosis, an assault, or combat exposure—these are examples of traumas that happen every day around the world. While most people fully recover from trauma, some do not. In some people, trauma-related symptoms persist—or show up months or years later—and develop into posttraumatic stress disorder (PTSD). But PTSD is not one single disorder. There are four groups or “clusters” of symptoms that indicate a problem. Gaining a basic understanding of them may help you or someone you love get treatment sooner.
PTSD is not one single disorder. There are four groups or “clusters” of symptoms that indicate a problem. Gaining a basic understanding of them may help you or someone you love get treatment sooner.
PTSD is defined as a psychiatric disorder that involves intense distress and disruption in one’s life after exposure to a traumatic experience. Anyone, including children, can be exposed to trauma and potentially develop PTSD, whether they experience the trauma themselves, personally witness it happen to someone else, or learn that a loved one had a traumatic event. First responders (firefighters, police, and EMTs) and combat veterans, who are routinely exposed to trauma, are at the highest risk of PTSD.
Immediately following a traumatic event, most people experience any number of stress-response symptoms, including sadness, anxiousness, agitation, fatigue, numbness, confusion, physical arousal (high adrenaline), and more.
Normally, these feelings subside with time. The body slowly comes down out of its heightened arousal in the days and weeks following the event. The internal alarms turn off and the body can reset itself to a normal state of balance. However, with PTSD persistent symptoms or clusters of symptoms can occur for a month or longer—or they can appear sometimes months or years later.
PTSD can develop in anyone as a response to traumatic events; it is not a sign of personal weakness. Research indicates that women are twice as likely as men to develop PTSD, in part, due to a higher likelihood of being victims of adult and child sexual abuse. People who struggle with depression or anxiety, or who have little social support may be more likely to develop PTSD—and some may be genetically predisposed.
HOW COMMON IS PTSD?
It’s estimated that 70 percent of people worldwide will experience a trauma in their lifetime, according to one published world survey. In the U.S., the National Center for Post-Traumatic Stress Disorder (PTSD) estimates that roughly 60% of men and 50% of women experience at least one trauma in their lives. It’s estimated that roughly 6% of Americans suffer from PTSD. When PTSD goes untreated, it can affect all aspects of an individual’s functioning causing a wide array of serious symptoms and even leading to suicide.
CONSEQUENCES OF PTSD
PTSD is a serious disorder with far-reaching consequences. Indeed, studies have shown that PTSD puts one at greater risk for substance use disorder, anxiety, suicidal behavior, high-risk behaviors, depression, and a number of serious health issues and mental health disorders. Work performance and social relationships in the family, workplace, and community can also be adversely affected, according to research. It can affect loved ones too. It’s not uncommon among spouses of veterans with PTSD, to experience PTSD symptoms as well. It’s vital to be able to recognize the symptoms of PTSD.
THE FOUR SYMPTOM CLUSTERS OF PTSD
With PTSD diagnosis, individuals typically experience one or two or more of the symptoms listed in each group or cluster listed below for one month or longer (and not as a result of medication, substance use, or illness). The symptoms are usually pronounced enough to cause considerable distress or difficulty in multiple areas of one’s life.
1. Intrusive Thoughts or Memories
An individual with PTSD will experience one or more of the following symptoms:
Involuntary, reoccurring, intrusive, and distressing memories of the trauma
Upsetting dreams or nightmares related to the event
Reliving the traumatic event as if it were happening again (flashbacks)
Intense emotional or physical reactions to a “trigger” (a reminder of the traumatic event)
For example, an individual who experienced a head-on collision in their car might describe intrusive images of seeing smoke, glass, and debris scattered everywhere and hearing the loud bang of the airbag release.
2. Avoidance
An individual with PTSD will show at least one avoidant-type symptom such as:
Actively avoiding people, places, conversations, activities, objects, physical sensations (like smells or sounds) or situations that stir up memories of the trauma
Avoidance of thoughts or feelings that trigger memories of the event
For example, a car accident survivor may avoid driving near the accident site—or may stop driving altogether. Or a first responder may try to shut down feelings of sadness about a tragic event or series of tragic events they had to attend to.
3. Negative Thought Patterns and Mood
An individual with PTSD will show at least two of the following negative thought patterns or moods:
Having a persistent negative emotional state such as having feelings of shame, anger, or fear—and having negative feelings about others and the world in general
Feeling hopeless about the future
Experiencing memory issues related to the event, unable to recall significant aspects of the trauma
Trouble maintaining close relationships
Being emotionally “numb”
Losing interest in activities once enjoyed
Difficulty feeling positive emotions such as love, joy, and humor
Feeling detached from others
For example, someone with exhibiting this cluster of symptoms might have a persistent thought of “I’m a bad person” or “You can’t trust anybody.”
4. Changes in physical and emotional reactions
An individual with PTSD will have at least two of the following changes in physical and emotional reactions (also called “arousal” systems):
For example, common self-destructive behavior might be starting to drink too much or drive too fast.
DIAGNOSING AND TREATING PTSD
If you recognize symptoms from each cluster in yourself or a loved one, reach out to a mental health professional for an evaluation. Be aware that PTSD symptoms overlap with many other conditions, including traumatic brain injury (TBI), so it’s important to find a professional who understands this. A 2015 neuroimaging study at Amen Clinics published in Plos One shows that brain SPECT imaging can distinguish PTSD from TBI and identify co-occurring disorders. An accurate diagnosis is key to getting the most effective treatment.
Treatment recommendations for PTSD include several types of cognitive behavioral therapy (CBT) as well as eye movement desensitization and reprocessing (EMDR) therapy. People who get treatment for PTSD can improve the quality of their lives. They learn skills to better cope with their condition, and in many cases, symptoms can improve or resolve completely.
PTSD and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. How can someone with a million-watt smile, a powerhouse singing voice, and wild success feel so empty, so blah, so ho-hum? Just ask Grammy Award winner LeAnn Rimes. The superstar singer, actress, and author has spoken publicly about dealing with a lack of motivation, a shortage of energy, anxious thoughts, and a serious lack of joy in her life. To help her understand why, LeAnn visited Amen Clinics to get a brain scan and talked about it in an episode of Scan My Brain with Daniel Amen, MD. Her brain scan revealed some surprises about dopamine, depression, and anxiety.
For about 10 years, LeAnn Rimes has been dealing with a lack of motivation, a shortage of energy, anxious thoughts, and a serious lack of joy in her life. To help her understand why she visited Amen Clinics to get a brain scan.
Like many young people, LeAnn grew up with a lot of stress. Stress can take many forms. For some kids, it’s due to neglectful parents, domestic violence, abuse, food insecurity, bullying, or other issues. For LeAnn, it took shape in her teenage years when at the age of 16 she sued her father, who was her manager at the time, and her record label.
In the Scan My Brain episode, she told Dr. Amen the lawsuit against her father was due to financial mismanagement. And the one against her record label? “The record deal I signed is known as the worst deal in history,” she sighs. It took time to disentangle herself from it, and she recalls that period of her life as a traumatic one.
Despite this, LeAnn loved performing, and in her first 3.5 years as an entertainer, she did about 500 concerts. Her songs hit the charts and fans screamed her name everywhere she went. That kind of fandom can go to a person’s head—literally! That much excitement and adulation at such a young age can have a significant impact on the developing brain. In particular, it affects the brain’s reward system and dopamine production.
DOPAMINE AND MOTIVATION
Dopamine is a feel-good neurotransmitter that is involved in motivation, mood, and attention. It is released whenever something rewarding happens, such as eating that first bite of a tasty meal, having sex, buying something new, or getting a promotion. Think of these rewards as a dopamine drip, that gives you little doses of the neurotransmitter. In LeAnn’s case, performing on stage in front of thousands of fans as a teenager was more like a dopamine flood.
This can wear out the dopamine receptors in the brain, causing a person to need more and more excitement to feel happiness. When the receptors are worn out, it can be associated with depression, a lack of motivation, and low energy. It’s like the zest for life got squashed.
LeAnn says she feels a need to be in constant motion—recording music, doing interviews, and more. “They’re all dopamine drivers,” she acknowledges.
WHAT BRAIN SCANS REVEAL ABOUT DEPRESSION, ANXIETY, AND MORE
Brain SPECT imaging reveals so much about depression, anxiety, and more. SPECT is a neuroimaging technology that measures blood flow and activity in the brain. It shows areas of the brain with healthy activity, too much activity, and too little activity.
What did LeAnn’s brain scan show?
In the Scan My Brain episode, Dr. Amen explains that the singer’s brain scan reveals low blood flow in the temporal lobes—a common sign of a past head injury. LeAnn shares that she hit her head in a car accident when she was about 25. Concussions can be associated with moodiness and anxiousness. And it was a few years later that the singer’s struggles with depression and anxiety began.
The brain imaging work at Amen Clinics shows that mild traumatic brain injuries are a major cause of psychiatric symptoms, but few people know it because most psychiatrists never look at the brain. Considering there are millions of head injuries each year, there are likely millions of people with undetected damage to the brain that may be causing symptoms associated with psychiatric conditions.
HOW MEDICATION CAN CHANGE YOUR BRAIN
SPECT shows that medications can alter the way the brain functions. For the Scan My Brain episode, LeAnn’s brain was scanned multiple times—once while taking a medication called Vyvanse, which is a prescription medication that boosts frontal lobe function, and again when she was not taking the medication. Her brain scans on and off the prescribed drug show marked differences in activity.
While off the medication, her brain scan reveals heightened activity in the emotional centers of the brain, which is associated with depression. On the medication, the activity in the emotional centers is more balanced, however, there is increased activity in the basal ganglia, which is commonly seen in people with anxiety.
Seeing the images helped LeAnn understand the changes in the way she feels when taking or not taking the medication. On it, she says she feels more motivated but also more anxious. Off it, she’s calmer but moodier and lethargic.
HEALING THE ANXIETY AND EMOTIONAL CENTERS OF THE BRAIN
Medication isn’t the only way to balance brain function in the emotional centers or anxiety centers of the brain, improve moods, and calm anxiousness. There are many natural strategies to overcome depression and anxiety. In addition, there are several natural ways to balance dopamine in the brain. In the Scan My Brain episode, Dr. Amen introduces LeAnn to a few simple techniques to reduce negative thinking patterns that contribute to depression, anxiety, and worry. By incorporating daily brain-healthy habits, many people can reduce or eliminate prescription medications altogether.
Depression, anxiety, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here. Nearly everybody has heard of endorphins. They are well-known to be released during exercise, contributing to an overall feeling of happiness. Yet, these neurochemicals, which act as neurotransmitters in your nervous system and hormones in your circulatory system, are so much more. Endorphins play a critical role in relieving pain, enhancing pleasure, and helping to reduce inflammation and stress. They are essential to your well-being. However, endorphins are not always maintained by the body at optimal levels, which can have adverse effects on your health. Among the mental health conditions associated with low levels of endorphins are anxiety, depression, impulsive behavior, and addiction, to name a few.
Among the mental health conditions associated with low levels of endorphins are anxiety, depression, impulsive behavior, and addiction.
Here’s what you need to know about these remarkable neurochemicals, including ways to promote higher endorphin levels in your body to support and protect your overall wellness.
HOW ENDORPHINS WORK
In the 1970s, researchers discovered peptide molecules formed within the body (endogenous) that they believed to have morphine-like properties as they appeared to enhance pleasure, reduce stress, and relieve pain. They termed them endorphins (a combination of the words endogenous + morphine) because they acted on opioid receptors in the brain and nervous system. This is why you will sometimes see endorphins referred to as “endogenous opiates.”
Endorphins are released by your brain’s hypothalamus and pituitary gland in response to injury, pain, or severe stress. When they bind to opioid receptors (part of the endogenous opioid system that is responsible for regulating pain, reward, and addictive behaviors), other neurochemicals are affected resulting in pain-relieving effects, pleasure, or euphoria, depending on the type of endorphin.
BENEFITS OF ENDORPHINS
The pain-relieving action from endorphins can sometimes be life-saving. For example, the fast-acting. analgesic effects of endorphins are what would allow you to get out of a burning car despite having broken bones!
As part of the reward system pathway, endorphin levels may increase and enhance pleasurable activities such as consuming delicious foods like chocolate, experiencing sexual pleasure, or getting lost in a beautiful piece of music
Of course, endorphins can also kick in if your body is pushed to the limit—like when an athlete runs long distances. In such instances, endorphin levels go up, helping to quell inflammation, reduce pain, and uplift mood. You’ve probably heard of the “runner’s high.” Although research is ongoing to determine what causes it, the pain relief, anti-inflammatory influence, and dopamine release resulting from endorphin levels increasing are believed by medical experts to help create that good feeling. When you are feeling good, confidence levels go up too!
MENTAL HEALTH CONSEQUENCES OF LOW LEVELS OF ENDORPHINS
Medical research has found genetic and non-genetic causes for endorphin deficiency. When people have low levels of endorphins, they are more likely to suffer from mood changes, depression, anxious feelings, difficulty sleeping, body aches and pain (including fibromyalgia and headaches). They are also much more vulnerable to addiction.
Opioids such as heroin, fentanyl, and a number of prescription pain medications work on the same opioid receptors that endorphins do. However, they work faster and cause a much greater release of dopamine, and a more intense craving for more and more, which makes them extremely addictive—especially if your body is endorphin deficient to start with.
Interestingly, though, you can get addicted to endorphins. As pain releases endorphins, people who exhibit self-harm behaviors like cutting or even compulsive tattooing may be addicted to the resulting endorphin release from the pain, research indicates. Studies have additionally highlighted a link between increased levels of endorphins and exercise addiction. While there are addictive behaviors related to endorphin’s feel-good benefits, it is rare for your body to produce too many of them.
8 WAYS TO BALANCE YOUR ENDORPHINS AND BOOST WELL-BEING
Help your body to produce plenty of pain-relieving, pleasure-enhancing, feel-good endorphins with the following actions.
1. Exercise on a consistent basis.
Research has shown higher levels of endorphins in subjects who exercise regularly. Perhaps that’s why a 2021 study showed that participants who exercised regularly during the pandemic maintained a healthy mood!
2. Be of service to others.
Giving your time, service, or resources to help another may activate endorphins. Imaging research has shown that the reward centers of the brain light up when we give to others.
3. Practice yoga.
Yoga is a well-known stress reliever. One research review suggests that there’s a neuro-physiological correlation between yoga, pain, and endorphins and encourages further study.
4. Meditate.
Although not fully understood, research acknowledges a connection between meditation, elevated endorphin levels, reduced pain, and feelings of joy.
5. Enjoy spicy food.
There’s a reason so many people enjoy spicy food! Jalapeno and other chili peppers contain a compound called capsaicin, which research has found to trigger both pain and pleasure perceptions, and the release of endorphins.
6. Eat dark chocolate.
Researchers know that consuming dark chocolate stimulates the release of endorphins, although it is not entirely clear why. One study theorizes that it is delicious palatability – the intense enjoyment of dark chocolate may trigger more good feelings!
7. Laugh more.
Do you know that fantastic feeling you get after a good, genuine laugh? Well, research shows that laughing triggers the release of endorphins – it’s the perfect therapy for low mood. You can watch a good comedy or spend time with people who make you laugh.
8. Get acupuncture.
Acupuncture and electroacupuncture have been accepted around the world as alternative medicine therapies for acute and chronic pain. Research has revealed that endorphins play a critical role in the pain relief electroacupuncture provides.
Depression, anxiety, addiction, 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. In the health-damaging confines of the standard American diet, much of what is classified as “comfort food” is anything but, especially when we examine the impacts it can have on our bodies. Sadly, those foods we so often reach for when we’re stressed might actually be worsening the problem—and, in more serious cases, even affecting our mental health.
Anxiety in particular—the most common mental health issue in the United States, affecting 40 million-plus adults every year—has been closely linked with unhealthy dietary choices. In an animal study from 2018, researchers noted increased symptoms of anxiety and depressive behavior in mice that were fed a diet high in refined carbohydrates. Another study from 2019, which looked at more than 1,100 Greek adults over age 50, found that consuming higher levels of saturated fats and added sugars was associated with higher anxiety levels.
While many foods can contribute to anxiousness, let’s look at some of the most common culprits and why they’re best avoided by those who struggle with everyday nervousness or who have been diagnosed with an anxiety disorder—and by anyone who wants to avoid experiencing these symptoms.
In the health-damaging confines of the standard American diet, much of what is classified as “comfort food” is anything but, especially when we examine the impacts it can have on our bodies and mental health.
If you’re one of the millions of people who reach for candy or desserts when feeling anxious, understand that these kinds of sugar-packed foods should never be considered treats. On the contrary, they create disturbance inside the body by causing a spike in blood sugar, which then leads to a quick crash. It’s this up-and-down roller coaster that worsens levels of anxiety in those who already struggle with it (even leading to symptoms that feel like a panic attack). Diets high in sugar are also linked to a range of additional anxiety-increasing side effects, such as inflammation, fatigue, and erratic brain cell activity that has been implicated in aggression, according to one 2021 study—while also leading to cravings for more, perpetuating an addiction-like cycle.
Remember that added sugar can assume many forms on a food label, from high-fructose corn syrup and dextrose to honey and molasses. And sugar can be hiding in a variety of store-bought foods that are definitely not viewed as desserts. Check the labels on packaged foods before you buy, including fruit juice, salad dressings, nondairy milk, yogurt, condiments, soups, cereals, marinades, and sauces—you might be surprised at the added-sugar counts. If you tend to feel anxious, nervous, jittery, or tense, avoid blood sugar spikes and dips by eating balanced meals instead. Aim for a mix of protein, carbs, fat, and fiber to keep moods steadier throughout the day.
2. Processed meats
If you’re thinking of arranging a charcuterie plate for guests at your next gathering, think again. Due to their high saturated fat content, cured meats, like salami, bacon, and jerky—just like red meats in general—have been linked to inflammation in the body, which fuels anxiety. Cured meats have an additional strike against them, as they are prepared with sky-high amounts of salt. High sodium intake raises blood pressure and puts extra strain on the heart, causing the body to release adrenaline into the bloodstream, which leads to feelings of anxiety.
On the other hand, if you’re looking to consume less meat, processed or otherwise, be careful also to avoid highly processed meat alternatives. Protein replacements can be a healthier choice if they’re made up of whole grains and vegetables, but make sure to read the labels for the ingredients list, as well as nutritional information like sodium counts.
3. Artificial sugar substitutes
We already know that artificial sweeteners, like the ones used in diet sodas, won’t help you lose weight. But, since they’re harmful to the brain, they can also be destructive to mental health. One 2018 study noted that aspartame (as found in NutraSweet or Equal) has been associated with anxiety and irritable moods, along with depression, insomnia, and a host of other neurophysiological issues. That’s because these fake sugars are known as neurotoxins that disrupt the functioning of the nervous system, which leads to increased symptoms of anxiety.
One study, which focused on nutritional interventions as possible treatments for anxiety, suggested that the increased anxious feelings associated with artificial sweeteners may result from the adverse effects they have on the body, such as causing inflammation and disrupting the microbiome. Another study suggested that aspartame can inhibit the transport of dopamine and serotonin precursors to the brain and may increase the levels of excitatory neurotransmitters—changes that alter brain chemistry for a more anxiety-prone effect.
4. Caffeinated beverages
With so many Americans coping with improper sleep, hectic schedules, and a lack of energy-boosting diet and exercise plans, it’s no wonder they feel tired on a daily basis. In an effort to push themselves toward better performance, highly caffeinated beverages such as coffee and energy drinks have become more popular standards in our diets, and in larger serving sizes than ever.
Unfortunately, in addition to these drinks often being loaded with sugar, they can also wreak havoc on those with anxiety—or create symptoms in those who add these beverages to their diet. One study found that consuming more than 250 mg of caffeine per day “can lead to physical symptoms including restlessness, nervousness, psychomotor agitation, tremulousness, and insomnia.” Another, from 2020, studied the consumption of energy drinks among young adults who were 20 and older, to examine its effects on mental health symptoms—and found that participants who added these drinks to their routines registered an increase in stress scores after the 2-year study.
Similarly, a Cambridge study that tracked the coffee consumption of college students found that those who had high caffeine intake were more prone to headaches, anxiety, and psychological distress. Even moderate intake, as little as 1½ cups of coffee (equal to 150 mg of caffeine), may lead to increased anxiousness among those who have certain sensitivities, including those with markers associated with panic disorder, according to a different study.
5. Cocktails
Cocktails serve up a double-whammy of anxiety-increasing elements. First, alcohol (our country’s most dangerous drug, killing more than 140,000 Americans each year, according to the CDC) has been shown to be linked with anxiety. In fact, alcohol use disorder and anxiety co-occur at notable rates—about 2-3 times as often as would be expected by chance alone, say researchers. Others have noted that 1 out of every 3 alcoholics “has experienced episodes of intense depression and/or severe anxiety,” the latter generally occurring after the drinking period (for example, in the hangover stage), which often leads them to drink more to quell that anxiety. This dangerous cycle can lead, ultimately, to addiction.
But even for drinkers who do not imbibe to addictive levels, many cocktails pile on to existing anxiety through the element of added sugar—heaps of it. Sugary drinks such as Pimm’s Cups, piña coladas, margaritas, and fruity martinis pack a shocking amount of added sugar. This is often due to ingredients like flavored spirits, fruit juice, sodas, and mixers. The USDA estimates more than 33 grams of sugar in a daiquiri and more than 36 in a margarita. Stats like this put the “toxic” in intoxicated.
MAKE SMALL CHANGES TO IMPROVE ANXIETY
If all of this feels overwhelming—or if you’re a consumer of many or all of the culprits listed above—don’t panic. Making healthier choices can start with small changes. Swap out cured meats for lean proteins, exchange sugary cocktails for a club soda with fresh lime juice, or try drinking antioxidant-rich green tea versus coffee to start your day. Being armed with this information and choosing anti-anxiety foods instead will help calm busy brains and lower stress levels over the long haul. In the meantime, those with anxiety disorders can also consult with a mental health professional to determine a targeted treatment plan and improve symptoms in conjunction with a better diet.
Anxiety, panic disorders, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.Bipolar disorder is characterized by extreme mood swings and significant changes in energy and activity levels. Affecting close to 6 million American adults, bipolar disorder involves manic episodes and depressive episodes that shift in a cyclical pattern. These mood changes can appear seemingly out of the blue, however, there is a wide array of things that can trigger an episode or worsen symptoms. Stress is an underlying factor in many of the most common triggers for mood episodes in bipolar disorder, according to research in the Journal of Affective Disorders. The following life events and environmental factors ramp up stress and are common triggers of bipolar episodes.
Stress is an underlying factor in many of the most common triggers for mood episodes in bipolar disorder.
Having bipolar disorder can make it challenging to maintain stable relationships at home, at work, and at school. Symptoms associated with bipolar disorder, such as irritability, risky behavior, and inappropriate behavior can lead to marital conflict or spats with coworkers or classmates. Research suggests that relationship troubles can be so distressing for people with bipolar disorder that it can lead to suicidal ideation. Going through a breakup, separation, or divorce can produce prolonged stress that triggers bipolar episodes.
Bipolar Trigger #2. Drinking and using drugs
Having bipolar disorder raises the chances of self-medicating with drugs or alcohol, leading to a high rate of addiction in people with the condition. According to a 2015 review in the Journal of Affective Disorders, using addictive drugs or alcohol may increase the duration of manic or depressive episodes. In particular, the review concluded that cannabis use may cause or exacerbate manic episodes. In addition, drugs and alcohol cause changes in the brain and in the way the brain functions which may contribute to bipolar disorder.
Bipolar Trigger #3. Antidepressants and other meds
You may be surprised to learn that some medications can trigger bipolar episodes. Research in the journal Bipolar Disorder shows that about 25%-33% of people with bipolar disorder are vulnerable to antidepressant-induced manic episodes. In some people with unipolar depression, treatment with antidepressants increases the risk of a subsequent manic episode, according to a 2015 study in BMJ Open. Other medications that have been associated with manic symptoms include stimulants used to treat ADD/ADHD, thyroid pills, appetite suppressants, and corticosteroids.
Bipolar Trigger #4. Lack of sleep
Disrupted sleep can wreak havoc on mood stability in people with bipolar disorder. Shift work, all-night study sessions, and jet lag can all increase the risk of mood episodes. Failing to get adequate sleep exacerbates the severity of manic and depressive episodes, especially in women, according to a study that spanned 12 years in the International Journal of Epidemiology.
Bipolar Trigger #5. Consuming caffeine
Drinking coffee, energy drinks, or other caffeinated beverages may trigger manic symptoms in people with bipolar disorder, according to a 2021 systematic review. The researchers suggest that because caffeine is a stimulant, it may have a direct impact on moods, alter sleeping patterns, and interfere with the way the body metabolizes medications used to treat the condition.
Bipolar Trigger #6. Death of a loved one
The grief and stress of losing someone can be overwhelming. In some people, this can lead to “funeral mania” or “bereavement mania,” according to research in Frontiers in Psychiatry.
Bipolar Trigger #7. Seasonal weather changes
In some people with bipolar disorder, there is a seasonal pattern associated with mood episodes. A systematic review of scientific studies on seasonality and bipolar disorder found that manic episodes peak in the spring and summer months and depressive episodes are more likely to occur in early winter. Experts suggest that the number of daylight hours, the intensity of sunlight, and altered sleep patterns may contribute to mood changes.
Bipolar Trigger #8. Postpartum
For women with bipolar disorder, the weeks and months after delivering a baby are linked with an increased chance of mood episodes, according to research in Women’s Health. This study cites previous research showing that 50% of women with bipolar disorder experienced a mood episode postpartum. The birth of a child can also impact fathers who have been diagnosed with bipolar disorder. Although there is a scarcity of research on paternity, one study in the American Journal of Lifestyle Medicine found that fathers with bipolar disorder are more likely to experience mania, hypomania, or mixed episodes in the postpartum period compared with the general population.
Bipolar Trigger #9. Hormonal fluctuations
A woman’s menstrual cycle may also play a role in mood episodes. A 2019 review in the British Journal of Pharmacology shows that the hormonal changes associated with premenstrual syndrome (PMS) also affect bipolar disorder symptoms. These hormonal fluctuations are linked to an increase in depressive episodes, a decrease in manic episodes, a worsening of symptoms, and more rapid cycling.
Bipolar Trigger #10. Losing your job
The emotional and financial strain that comes with job loss can increase the chances of a bipolar episode. Unfortunately, bipolar disorder is associated with challenges in the workplace and high rates of unemployment. In fact, nearly 60% of people with bipolar disorder were unemployed, according to a survey by the National Depressive and Manic-Depressive Association.
MANAGING BIPOLAR DISORDER TRIGGERS
Knowing what triggers your bipolar mood episodes is one of the first keys to managing them. Learning stress-reduction techniques and coping skills through psychotherapy can be very beneficial in decreasing triggers. In addition, adopting brain-healthy habits; making sleep a priority; and eliminating alcohol, drugs, and caffeine can help reduce the risk of episodes and decrease their severity.
Bipolar disorder, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here.
