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Navy SEALs are the best of the best—highly intelligent and courageous individuals who are committed to intense training that pushes them to their physical and mental limits. Self-assurance, strength, and the ability to perform under highly stressful situations are requirements of the job. With determination and teamwork, these are people who continuously strive for improvement. Mark Divine is a prime example. At the age of 26, Divine graduated as “Honor Man” (the #1-ranked trainee) of his SEAL BUD/S class. After serving 9 years on active SEAL duty and an additional 11 years as a Reserve SEAL, he was tapped by the government to develop a nationwide mentorship program for SEAL trainees. Beyond the typical mental toughness techniques you might expect in such a leadership program, Divine includes brain healthy strategies such as meditation, yoga, and laughter. The program reduced SEAL trainee attrition by 5%. Why would someone as accomplished and successful as Divine want to see a psychiatrist for a brain scan? “I’m seeking to go from good to great, or from great to optimized for the rest of my life,” he says to Daniel Amen, MD, in an episode of Scan My Brain. This is a common desire for high performers who are determined to be the very best version of themselves and stay at the top of their game.   Why would someone who is accomplished and successful want to see a psychiatrist for a brain scan? High performers often want to go from good to great.
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EVEN TOP PERFORMERS CAN IMPROVE BRAIN HEALTH

People who reach the highest echelons of success—CEOs, entertainers, tech developers, entrepreneurs, inventors, athletes, financial experts—can always do better. They often hire coaches, organizational gurus, and leadership experts to guide them to the next level. But almost all of them neglect to focus on the one thing that is the foundation of all success: the brain. The brain is what allows these people to be creative geniuses, smart risk-takers, innovative problem-solvers, persistent in the face of rejection, and more. But what if their brain could be even better? What more could they do with enhanced brainpower? What would you do with 10% better brain performance? That’s what Divine wanted to achieve. And that’s why he underwent brain SPECT imaging to assess his current brain health and find ways to optimize it. SPECT is a functional brain imaging technology that measures blood flow and activity in the brain. It helps identify areas of the brain with healthy activity, too much activity, and too little activity. Based on this information, treatments can be targeted to enhance brain activity, which can improve:

OVERCOMING TRAUMA CAN BOOST SUCCESS

Being at the top of one’s game doesn’t mean that a person lived a charmed life or had everything handed to them. In fact, it’s often a completely different scenario. Some highly successful people grew up in a chaotic environment, had a traumatic upbringing, or faced adverse childhood experiences. These types of experiences can be debilitating for some people, but for others, it can be a motivator. Overcoming adversity can drive certain individuals, leading to something called post-traumatic growth. That’s what happened to Divine, who says, “I grew up in a pretty traumatic family.” He adds, “7 or 8 generations of alcohol on both sides of the family. Father was pretty abusive. I love him to death…but there’s a lot of trauma that is associated with that.” In addition to early childhood trauma, lifestyle habits and other life events can negatively impact the brain. For example, Divine played soccer growing up and repeatedly “headed” a soccer ball, which can harm the brain. He had a nasty waterskiing accident that caused him to black out. He also says he engaged in binge drinking during early adulthood. Then with 20 years as a Navy SEAL, he endured multiple microtraumas to the brain, including several parachute accidents, explosive blasts, and more than one head injury. Divine felt like he had learned coping mechanisms to deal with his traumatic upbringing—primarily exercise—which served him well as a SEAL. He gave up drinking some time ago, but he was still concerned about the multiple head injuries.

BRAIN SCANS SHOW WHERE OPTIMIZATION IS NEEDED

Most people never get a chance to see their brain, so they don’t know which areas require optimization. For Divine, getting a SPECT scan gave him that opportunity. His scan revealed telltale signs of past head injuries in specific brain regions as well as overactivation in other areas. With these findings, Divine was able to receive a personalized treatment plan including nutritional supplements, lifestyle changes, and psychological strategies to optimize his brain. “It’s good to know, to look inside, to look under the hood, so to speak, and see that there’s room for improvement,” he says. When Divine heard that by following his treatment program, he could possibly achieve a 10% improvement in brain function, he was thrilled. Think of what you could do with 10% more brain function! Peak performance and brain optimization can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. As the start of the school year nears, parents and kids—many already struggling mentally from the recent years of disrupted routines—may feel greater stress and anxiety with this year’s back-to-school hustle. Once again, there will be complex and changing COVID protocols to be followed in order to facilitate safe, in-person instruction for students of all ages. Although with vaccinations now available to young children, school officials are hopeful disruptions will be fewer and easier to manage. However, the vaccination issue itself is fraught with its own stresses, tension, anxiety, and fears. To reduce stress and prepare for the school year schedule, the brain health and mental health experts at Amen Clinics recommend adding regulating routines back into your child’s day at least a couple weeks before school begins.
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Yet, the culmination of COVID-related challenges, including disruptions to normal school and work routines, financial hardships, health challenges, and losses have taken a toll on teachers, kids, and parents alike. While some kids look forward to in-person instruction, others thrived with remote learning, making for a mixed bag of emotions with the return to school. If that weren’t enough, now skyrocketing inflation adds another level of stress on parents struggling to afford the expense of back-to-school clothing, school supplies, and after-school care for those that work. With these numerous challenges, it’s more important than ever for parents and kids to find effective ways to find resilience and refuge. Here are tips, based on the advice of the brain health and mental health experts at Amen Clinics as well as scientific research to help you and your family navigate this year’s back-to-school hustle with less stress.

5 TIPS TO SOOTHE BACK-TO-SCHOOL STRESS

1. Resume a Routine

When kids are out of school for the summer, routines often take a vacation too. To reduce stress and prepare for the school year schedule, add regulating routines back into your child’s day at least a couple of weeks before school begins. If your kids are without a bedtime, set one that can be maintained when school starts. It will give them the opportunity to adjust and help them get much-needed sleep, which benefits mood and immune system function. If they are sleeping in late, start waking them close to the time they’ll need to get up for school and be consistent. If they’ve been off with scheduled meals, begin sticking to regular meal times for breakfast, lunch, and dinner. Give them a regular chore to do, and perhaps add a couple of fun rituals into the evening or weekend routine that can continue after school starts. It is also recommended to schedule a couple of play dates or activities with one of your child’s peers that they know well during the first few weeks of school. Spending time with peers can be very beneficial psychologically and help to reduce stress during transitional or high-stress periods. Following a routine can help reduce stress and anxiety levels while promoting resilience. (That applies to parents, too!) A 2021 study conducted during the early phase of the COVID pandemic showed that families who had routines enjoyed greater well-being and resilience than those who did not.

2. Get Informed and Be Prepared for School

Gathering information and making preparations can help to quell the fear of the unknown that comes with a new school year, especially one amidst an ongoing pandemic. For example, find out as soon as possible about school COVID protocols so that you can prepare by having test kits, masks, or plans should remote learning return due to surges. Help reduce your child’s stress by sharing with them in a simple way so they can understand what COVID safety will look like for them. If you have a teen, talk to them about it and let them know your plan. Of course, there are ways to mitigate back-to-school jitters. If your child is attending a new school, review the drop-off routine by going to the school and doing a run-through. Walk on the campus, if it is open. Review school supplies lists with your children and take inventory of what you have to provide a clear idea of what you’ll need. If inflation has you worried about how to best afford back-to-school clothing and supplies, take time to research the best deals for school supplies online or find out where you can get donated school supplies. If you are concerned about affording meals at school, find out the current policy at your child’s school. While free school meals may be limited to low-income families, there’s a program called the “Community Eligibility Provision” that may make free meals available to all students.

3. Talk to Your Kids About Going Back to School

Decades of clinical practice in child and adult psychiatry at Amen Clinics show that talking about stressful situations with a trusted adult can help kids and teens. Talking allows them to put things in perspective and find solutions. One way to encourage your child to talk is to spend time with them engaged in activities that are naturally conducive to talking. For example, with a younger child, bath time and bedtime provide a great window to talk. If you read to your child at night, you might even want to select a back-to-school-themed book. The drive home from school can sometimes be a great place to listen. If you are quiet, kids often open up. If you have an older teen, try an activity together. Go see a movie, show them how to fix something in the garage, or cook a meal together. Ask your child open-ended questions (as opposed to yes/no questions) and be quiet. Really listen. They may have very different concerns than you think. Let them know it’s OK to feel anxious and stressed. Help them to find their own solutions, but be careful not to rush in to “fix it.” Don’t forget that you need to talk as well. Talk to your partner or a trusted friend. And if you or your children are particularly burdened by anxiety, depression, trouble with focus (such as with ADD/ADHD), aggression, or other issues, reach out to a mental health professional for help.

4. Don’t Forget to Take Care of Yourself

You are the leader of your family and set an example for your children. Make your health and well-being a priority during this stressful transitional time. It may mean saying “no” to plans and requests in order to conserve your energy. Ensure the basics: getting 7-9 hours of restful sleep; consuming a brain healthy diet of lean protein, colorful fruits and vegetables, healthy fats, whole grains—and very little refined carbohydrates, sugar, and alcohol; and getting plenty of exercise and stress-reducing activities like yoga, meditation, and spending time engaged in things you enjoy. These basic tenets of health are also about routine and self-regulation. They will help to keep you steady amidst a stormy sea. However, do not get down on yourself if you struggle with your self-care during this time. Do what you can. Even just one healthy action makes a difference. If practicing basic self-care is too challenging or you are struggling with depression or a substance abuse problem, seek help from a mental health professional.

5. Exercise in Nature and Enjoy Life

Numerous studies show that spending time in nature and exercise help to reduce stress for kids and adults. A Japanese study followed 420 subjects in 35 different forests throughout Japan to examine the health effects of nature. The results were extraordinary: Stress hormones, blood pressure, and heart rates decreased. Exercise reduces tension and promotes the release of feel-good brain chemicals that elevate mood and support calm. Regular exercise may help you and your kids to sleep better, too! Take your kids to the park, the beach, a pool, or the backyard, and play! Enjoy life together. Keep it really simple. Even a half-hour or 15 minutes can make a difference. In fact, this is an excellent activity to build into your “routine” and one that continues after school begins. Stress, anxiety, and mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Have trouble with forgetfulness? You may assume it’s due to age-related memory problems, a sign of dementia, or the harbinger of Alzheimer’s disease. But in some cases, a tendency to blank out on names, lose your keys, or space out why you walked into a room may be a consequence of anxiety. You may think you know the most common symptoms of anxiety, such as anxiousness, nervousness, restlessness, panic, rapid heart rate or breathing rate, upset stomach, muscle tension, sweating, trembling, chest pain, trouble sleeping, and dizziness. What you may not realize is that this common mental health condition may also contribute to memory problems and difficulty concentrating. For example: Struggling at work or school, in relationships, or with your personal well-being fuels anxiety and stress. In essence, it creates a cycle of increasing anxiousness and memory problems. If you’re noticing forgetfulness, it’s worth investigating all possible causes, including anxiety disorders. If you’re struggling with forgetfulness, it’s worth investigating all possible causes, including anxiety disorders.
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ANXIETY AND ELEVATED CORTISOL LEVELS

Feeling anxious, panicky, or stressed triggers the fight, flight, or freeze response and raises cortisol levels. When anxiety and stress are a constant companion, cortisol levels remain elevated. Too much cortisol is associated with shrinkage in the hippocampus, a part of the brain that is heavily involved in memory formation. Cortisol is produced in the adrenal glands, a pair of triangle-shaped glands that sit atop your kidneys. Whenever you sense a threat, whether it is physical or emotional and whether it is real or perceived, the adrenals start pumping out cortisol. In our society, you’re likely faced with psychological stress and anxiety on an everyday basis, and your body gets stuck in alarm mode, continually releasing too much cortisol. When cortisol is chronically elevated, the brain suffers. It is associated with a drop in the release of serotonin, a calming neurochemical, which leads to increased anxiety, nervousness, or depression. In addition, chronic exposure to elevated levels of stress hormones has also been shown to have a negative impact on the brain’s memory centers.

THE CONNECTION BETWEEN ANXIETY AND MEMORY LOSS

Anxiety and chronic stress are strongly linked to memory problems and the risk of Alzheimer’s disease and other forms of dementia, according to findings in Neurology and BMJ Open from a 38-year longitudinal study. Brain imaging research shows that anxiety involves many of the same brain circuits that are seen in Alzheimer’s disease. For example, a review in Learning & Memory concludes that chronic stress shrinks volume in the hippocampus, a brain region that is seriously impacted in those with Alzheimer’s disease. Another study found that anxiety disorders are a strong indicator of future cognitive decline. How does anxiety steal your memory? Stress and anxiety fire up the brain and harness mental resources that would typically be used for memory encoding. Effectively, the brain is busy coping with anxious thoughts and worries rather than processing external inputs. For example, research from the University of California, Irvine, suggests that brief bouts of intense stress can disrupt neuronal communication in the hippocampus.

CALM ANXIETY TO PRESERVE MEMORY

Because anxiety and chronic stress can trigger memory problems, it is important to find ways to soothe these issues. You may think that means reaching for anti-anxiety pills, such as benzodiazepines, but that can be counterproductive. A meta-analysis of 10 studies found that prolonged use of benzodiazepines significantly raises the chances of developing dementia. In addition, the SPECT scans of people using these prescription drugs reveal lowered blood flow throughout the brain. And low blood flow is the #1 brain imaging predictor of Alzheimer’s disease. To protect your memory, use natural alternatives to anti-anxiety pills to soothe anxiousness. Healthy ways to halt anxiety include: If these strategies effectively soothe anxiety but don’t ameliorate your memory, it’s time to get screened for memory problems to rule out other potential causes. Be aware that standard medical evaluations for memory loss may be too brief and incomplete. A comprehensive memory screening should include a complete personal history, an analysis of your lifestyle habits, lab work, and functional brain SPECT imaging. With a complete view of your health, history, and brain, you will be better equipped to identify and address the root causes of any memory loss. Memory problems, anxiety, chronic stress, 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. Does your life seem overwhelming at times? Personal responsibilities, taking care of family and managing a career, all at a non-stop pace that can get the best of even the strongest person. Fortunately, there is a way to prioritize yourself without diminishing the commitments you have to others. It all starts in your brain by working on your mental hygiene—a daily practice that is just as important as washing your hands. When you take the necessary measures to protect your mental health so you can function well, you support your mental hygiene, which is critical for thriving in anything you do. It is directly linked to your energy, mood, conscientiousness, motivation, and many other aspects of your life, including the ability to cope with challenges and setbacks. However, if you wake up every day wanting to pull the covers over your head, often feel stressed out, struggle with cravings, or have a mind filled with negative thoughts, chances are it’s time to make some lifestyle changes to elevate your mental hygiene—and improve your life. Mental hygiene is just as important as washing your hands.
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5 MENTAL HYGIENE PRACTICES TO PROTECT MENTAL HEALTH

Fortunately, even if you’ve never consciously paid attention to the choices and behaviors that diminish your mental health, you can change that. The practice of mental hygiene is something that can be easily incorporated into anyone’s life—and it doesn’t really cost anything. By adopting the following strategies, you can shift to new habits that improve your overall well-being.

1. Have a regular morning routine.

Starting each morning in a similar way can help you feel more grounded and focused as you prepare for the day ahead. Some people may find that sipping a cup of tea while reading or listening to the birds sing can help them feel centered. Others may spend 15 minutes in meditation, going for a walk, or doing some yoga. Whatever it is that helps you feel calmer and more mindful, rather than rattled and rushed, is good for your mental hygiene.

2. Disinfect your thoughts.

If your mind is filled with ANTs (automatic negative thoughts) that run rampant, it’s likely making you feel miserable, stressed, anxious, or depressed. Unfortunately, ANTs are very common—especially as social and political discord continue to abound, the COVID-19 pandemic still looms, and the nightly news seems to be filled with one tragedy after another. All of these can trigger the emotional centers in our brain, making those ANTs feel difficult to control. The good news is that you can get the upper hand with them by learning to challenge the ANTs that are infecting your mind. Here’s how: For each ANT you have, write it down and answer the following questions about it: Then, flip the ANT you started with to its opposite and see if this new thought isn’t actually truer—and more accurate—than the ANT is. Whenever you catch yourself ruminating on an upsetting thought, take a few minutes to challenge it. With practice, your thinking will become more realistic and improve your emotional health.

3. Fit in time for physical activity.

The many benefits of exercise for your mental and physical health can’t be overstated. Not only does it help with your fitness, but it also promotes the growth of new brain cells and increases the release of neurotransmitters like dopamine and serotonin, as well as endorphins, which are the body’s natural pain-relieving hormones. Physical activity can induce calmness and clarity, which elevate your mental hygiene. Exercising doesn’t have to be a chore—choose a variety of activities you enjoy. Better yet, get an exercise buddy to make it more fun. Even if you can only squeeze in 10-15 minutes at a time, it is still worth the effort.

4. Make good decisions about what you eat.

As Dr. Amen’s wife, Tana, always says, “Food is medicine, or it is poison.” Everything you drink or put on the end of your fork can help your feel energized and focused, or end up making you irritable, tired, and foggy-headed. A healthy balanced diet includes lots of fresh produce, clean protein, healthy fats, such as the ones from avocado and coconut, and foods like walnuts, salmon, and flax seeds that are high in omega-3 fatty acids. Starting your day off with a boost of protein, whether it’s a brain-healthy smoothie, eggs, or almond flour pancakes can provide you with the energy and focus needed to achieve your goals. Sugar, processed foods, and alcohol do not support your mental or physical health, so steer clear of these. To help you make better decisions about food and beverages, every time you plan to consume something, ask yourself, “Is this good for my brain, or bad for it?”

5. Prioritize your sleep.

When you don’t get adequate amounts of sleep, it affects the health of your brain and body beyond feeling cranky and tired. Sleep deprivation can increase the risk for mental health issues like depression and anxiety, make you prone to cravings, addiction, and brain fog, cause weight gain, and elevate the risk for type 2 diabetes and Alzheimer’s disease. One reason for this is that while you sleep, your brain undergoes a critical process during which it eliminates toxins and waste that are normal byproducts of cellular function. These mechanisms help to keep your brain healthy, which is a vital component of good mental hygiene. Making the necessary changes to get at least 7 hours of sleep each night supports your mental and physical health and will help you think more clearly, manage your thoughts, make better decisions, and give you the energy necessary to accomplish what you need to do. These guidelines can help you get the zzzzzz’s you need:

MENTAL HYGIENE FOR BETTER MENTAL HEALTH

Taking the steps to practice mental hygiene every day will help you feel better overall so you can enjoy the things that are important to you. Making changes might feel awkward at first, but by incorporating strategies like these into your daily life, you will quickly reap positive benefits that improve your energy and mood, support optimal mental health, and enhance the quality and success of your life. Anxiety, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Taking care of someone with a disability, chronic illness, or other health condition that requires full-time support is an honorable role to undertake. And whether it is done out of love or a sense of obligation, being a caregiver can be both rewarding and overwhelming. It can also lead to emotional and physical burnout. For example, in addition to raising a child with special needs, parents are faced with challenges specific to the unique cognitive or physical functioning differences their child has. Research has found that stress is a significant concern for those raising a child with a developmental disability, such as autism. Taking care of a spouse or family member with Alzheimer’s disease—or another type of dementia—can be distressing and difficult. A study in Current Psychiatry Reports has shown that it can lead to an increased risk for depression and cardiovascular disease in caregivers. Having an older parent who is chronically ill can be emotionally taxing and shift the normal parent/child dynamic when the parent becomes the dependent one. Being a caregiver for a spouse or family member with Alzheimer’s disease or another type of dementia can be very stressful and difficult, and lead to an increased risk for depression and cardiovascular disease.
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DO YOU HAVE SYMPTOMS OF CAREGIVER BURNOUT?

Although there are many benefits that come from a person’s commitment to being a caregiver for a loved one—a sense of fulfillment, devotion, kindness, and responsibility—the work can be very draining at times. Stressors can accumulate and burnout can set in, making symptoms like these become apparent:

8 WAYS TO HEAL FROM CAREGIVER BURNOUT AND STRESS

When burnout symptoms take over, it’s much harder to function in an already demanding role, in addition to other important responsibilities you have. Fortunately, there are some straightforward and accessible strategies you can use to recover your mental, emotional, and physical vitality so that your life is in better balance again.

1. Recruit others to help you.

Carrying the weight of all the responsibilities can wear you down pretty quickly. Some people might not ask for help because they are overly protective of their loved one or they might think it implies they are somehow shirking their responsibilities. The reality is, though, that if you are burned out, you are less effective in taking care of those who need you. Asking trusted friends, family members, or trained volunteers to cover for you—even if it’s only for an hour or two a day—can give you some much-needed time to yourself.

2. Focus on the things within your power.

Having a loved one with a permanent disability, chronic illness, or neurodegenerative disease can naturally make you worry about the future because there is often a lot of unpredictability ahead. Rather than fretting about what you cannot control, focus on the day-to-day things you do have control over.

3. Spend time with friends.

It’s so important not to isolate yourself from friends, even if you’re feeling down. Getting out of your caregiving orbit and spending time with people you enjoy can re-energize your emotional outlook and lift your spirits.

4. Schedule a visit with your doctor.

It’s easy to find reasons to put off your own health concerns when you are taking care of someone whose mental or physical problems are very serious. However, if you don’t prioritize your health, it can make it much harder to carry out your responsibilities. Therefore, it’s crucial for your own well-being to stay on top of medical and dental appointments—and commit to keeping them.

5. Reach out for professional support.

If you suspect you may have depression, or you’re really struggling with caregiver stress, get help. Having a compassionate counselor to talk with about your struggles, the complex feelings you may have, and other challenges in your life can help you process and make sense of them. Psychotherapy can also make you more aware of your triggers and develop healthier coping strategies for getting through difficult moments. In addition, online or in-person caregiver support groups provide the opportunity to connect with others who are dealing with some of the same issues you are—and let you know that you are not alone.

6. Write down your thoughts.

A journal can be an effective and quick way to discharge your frustrations, fears, grief, worries, and other emotions swirling around your head. When you write down exactly how you feel, it can diffuse the intensity of those feelings and give you some relief. A personal journal helps you be honest with yourself, which can feel liberating. If you have concerns about anyone reading it, keep it in a locked drawer to protect your privacy.

7. Make time for exercise.

Even if you can only squeeze in 10 minutes at a time, physical activity is one of the best ways to help manage your stress. Walking, swimming, gardening, doing yoga—or whatever type of exercise you enjoy—can reduce tension and promote the release of feel-good brain chemicals that elevate your mood and help you feel calmer. Regular exercise can also improve the quality of your sleep.

8. Eat a healthier diet.

When you’re emotionally and physically overwhelmed, it can be easy to reach for comfort foods, especially ones that are high in sugar and processed oils. While they might taste good in the moment, they can cause your blood sugar to crash, increase inflammation, and make you feel more stressed and irritable. Have fresh fruit on hand for when you need a sweet treat. And to help keep fatigue, depression, and anxiety at bay, eat a balanced diet that includes:

ATTENTION, CAREGIVERS: DON’T FORGET TO HONOR YOURSELF

The everyday effort and challenges you face as a caregiver are a sign of your strength, tenacity, and spiritual generosity. Even if your loved one cannot show you their appreciation, remind yourself about all the good you are doing, the reasons you care, and why you took on this demanding role. Making your mental and physical health a priority will help you get through the inherent difficulties of the purposeful work you are doing to help someone who means a lot to you. Stress, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Struggling with a lack of concentration, muddied thinking, forgetfulness, memory problems, or other cognitive concerns? Occasional bouts of brain fog may be due to lack of sleep, overeating unhealthy foods, or the lingering aftermath of COVID-19. But, in certain cases of brain fog, there may be another underlying factor at work: anxiety. Anxiousness is characterized by a range of symptoms, both relatively minor (feelings of nervousness, tendency to predict the worst, or physical symptoms like muscle tension) and more serious (panic attacks and suicidal thoughts). Anxiety disorders are the most common mental health condition in the country, affecting more than 40 million American adults (and disproportionately prevalent among women, teens, and those with ADD/ADHD). When anxiety monopolizes the brain, other tasks suffer—including processing information, concentration, paying attention, and remembering. The result can feel like brain fog.
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THE ANXIETY-BRAIN FOG CONNECTION

The brain SPECT imaging work at Amen Clinics indicates that people with increased activity in the basal ganglia are vulnerable to anxiety. Other brain imaging research shows that ongoing stress actually causes shrinkage in the brain’s hippocampus, a region involved in the formation of memories. When anxiety takes over, the brain may not have the required capacity for other mental tasks, and a stress overload may decrease the generation of those neurons that typically form in the hippocampus. In other words, an onslaught of anxiety can cause problems with how the brain functions and how it retains information. When anxiety monopolizes the brain, other tasks suffer—including processing information, concentration, paying attention, and remembering. The result can feel like brain fog, a state that causes people to act spaced-out, distracted, or forgetful. SPECT can help determine if brain fog is anxiety-related, or if it might point to a serious long-term issue, such as dementia. SPECT is a functional brain imaging technology that measures blood flow and activity in the brain and reveals areas with healthy levels of activity, or too much or too little activity. Because brain fog can point to a bigger problem (for example, if it has persisted and/or worsened over time or is starting to seriously interfere with everyday tasks), it’s important to pinpoint the root causes and develop an appropriate treatment plan as needed.

3 TECHNIQUES TO CALM ANXIETY AND CLEAR BRAIN FOG

In some cases, it’s possible to clear brain fog and optimize cognitive function through brain healthy dietary choices, such as consuming filtered water, antioxidant-rich foods, and lean proteins, while aiming for the optimal nutrition-packed calorie counts on a daily basis. Additionally, nutritional supplements, including GABA, can help calm an overactive brain. But if anxiety, specifically, is at the root of brain fog symptoms, there are a variety of practices designed to help tackle that issue. A number of studies, for example, have shown that holistic and natural solutions—think yoga, tai chi, biofeedback, and meditation—are often helpful, and usually can be undertaken without the risk of negative side effects. Rather than reaching for anti-anxiety medications, which can carry serious side effects, try these techniques to lessen anxiety and thus free up some brainpower for healthier brain functioning:

1. Try diaphragmatic breathing.

Did you know stress negatively affects your breathing? Rapid, shallow breaths—common during bouts of anxiety—can actually impact the blood’s oxygen levels and increase anxiety further. Calm your nervous system by repeating 10 cycles of this diaphragmatic breathing cycle: Inhale through the nose for 3 seconds, hold for 1 second, exhale for 6 seconds, and hold for 1 second. A bevy of research shows that diaphragmatic breathing practices are associated with reducing the negative consequences of stress, with the added benefit of improving cognitive performance.

2. Connect with your spiritual side.

Saying a prayer or meditating can help distract a brain that’s riddled with worry, while also stimulating prefrontal cortex activity (an area of the brain associated with focus). Even reading religious or spiritual texts, writing out personal prayers or gratitude lists, chanting, or memorizing inspirational passages can work to calm stress. A review of 32 clinical studies showed that religious practices such as these were associated with reduced anxiety.

3. Decrease the stress response.

Tactics like hypnosis, guided imagery, or progressive muscle relaxation may mitigate anxiety and even offer up ancillary benefits like better sleep. Alternatively, soothing music may help calm the brain, reduce anxiety, and sharpen focus. Aim for tunes with a slower tempo (between 60 and 80 beats per minute) versus more aggressive genres (120 to 200 or more beats per minute). You can even compile your own relaxing playlist with happy-making melodies—simply press “play” in those moments when stress threatens to overwhelm. If calming anxiousness with these strategies doesn’t alleviate brain fog, it’s a good idea to consider getting a memory evaluation to determine what’s causing your symptoms. Brain fog, 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, 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. While there is more awareness than ever before about post-traumatic stress disorder (PTSD), mental health professionals and researchers are still discovering its long-term effects on the brain and body. In 2010, researchers began taking note of a greater risk of dementia in war veterans with PTSD when a study showed they had double the risk than veterans without PTSD. Today, researchers are seeing the correlation between PTSD and dementia, even in the general population. The connection between dementia and PTSD serves to underscore the importance of recognizing PTSD and getting proper treatment as early as possible. People with PTSD face a 61% higher risk of dementia. The connection between dementia and PTSD serves to underscore the importance of recognizing PTSD and getting proper treatment as early as possible.
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WHAT YOU NEED TO KNOW ABOUT PTSD

Approximately 3.5% of U.S. adults suffer from PTSD, and an estimated 1 in 11 will be diagnosed with the condition at some point during their lifetime. Although most people think the condition primarily affects military veterans or first responders, it can affect virtually anyone—any nationality, occupation, or ethnicity—adult or child. There are two types of diagnoses given to people based on symptoms that stem from significant emotional and/or physical trauma: PTSD and complex PTSD (CPTSD). PTSD may develop after a single traumatic event that is life-threatening (even if it is just perceived to be) in the person who experiences it. Most of us are familiar with these traumatic events; However, what has received more attention in recent years is Complex PTSD.  It evolves from prolonged trauma that goes on for months or years and from which rescue or escape seems impossible. Examples of CPTSD are childhood sexual, emotional, and physical abuse, as well as neglect, and related maltreatment. Symptoms of PTSD include the following: If you identify with 4 or more of them, it’s a good idea to get a consultation with a mental health professional. Sufferers of PTSD are more likely to engage in self-destructive behavior such as drinking too much or driving too fast. They are also more vulnerable to suicidal thoughts and behaviors.

PTSD AND DEMENTIA: WHAT THE RESEARCH SHOWS

A fascinating study published in January 2020 in the American Journal of Geriatric Psychiatry revealed a bidirectional relationship between PTSD and dementia. It reviewed 25 articles and found that PTSD in mid-life increased the risk for late-life dementia. Similarly, it found that having Alzheimer’s disease or vascular dementia later in life was associated with a greater risk of delayed development of PTSD or a worsening of symptoms related to the condition. Additionally, a diverse 2020 meta-analysis published in the British Journal of Psychiatry analyzed findings from 13 studies conducted on 4 continents, including data from nearly 1.7 million people, including war veterans and the general population. It found that PTSD was associated with a significant risk for all-cause dementia. Specifically, the researchers found that people with PTSD faced a 61% higher risk of dementia. Interestingly, PTSD was higher in the general population compared to veterans. The researchers attributed this discrepancy potentially to greater awareness and treatment for PTSD among war veterans. The researchers were unclear about how PTSD raises dementia risk. However, they hypothesized that hypervigilance and recurrent re-experiencing of trauma might engage stress-response activity in the brain, and withdrawal from socializing could negatively impact cognition and resilience.

5 STRATEGIES TO HELP HEAL PTSD

These newer studies confirm that PTSD is a strong risk factor for dementia. If you’ve experienced trauma or could identify with more than 4 of the PTSD symptoms above, don’t worry as you can heal and protect your brain. By addressing your PTSD now and adopting a brain healthy lifestyle, you’ll increase the chances of maintaining your memory and cognition as you grow older. Here are 5 strategies for healing from PTSD and Complex PTSD.

1. EMDR (Eye Movement Desensitization and Reprocessing) Therapy

EMDR therapy is a special psychotherapeutic technique that has been shown in studies to be an effective treatment for people who have been emotionally traumatized. It is believed that traumatic events can prevent the brain from processing information as it normally does, which results in these events getting “stuck” in the brain’s information processing center. EMDR therapy uses eye movements or other alternate hemisphere stimulation to remove the emotional charges of these “stuck” traumatic memories. Researchers believe the therapy activates mechanisms in the brain that help you process memory and distressing emotions.

2. Cognitive Behavioral Therapy

Developed in the 1990s, cognitive behavioral therapy (CBT) can be effective for kids, adolescents, and adults who have experienced trauma. This therapy aims to help trauma survivors overcome anxiety, depression, anger, self-harm, and more. It helps a person change unhelpful patterns of thinking, behavior, and emotions.

3. Meditation

Do not underestimate the healing power of meditation, specifically Loving Kindness Meditation (LKM). Research has shown many benefits from LKM, which focuses on developing feelings of goodwill, kindness, and warmth toward others. Reducing symptoms of PTSD and depression, as well as increasing positive feelings are just some of the many benefits researchers, have noted.

4. Brain-Healthy Habits

Brain-healthy habits mean eliminating lifestyle factors that harm your brain while increasing activities that boost your brain health. For example, drugs, alcohol, brain injuries, obesity, sleep apnea, hypertension, smoking, too much sugar, and unhealthy fats are all examples of what hurts your brain. Eating colorful fruits and vegetables rich in polyphenols and good-for-you fats found in avocados and walnuts helps to protect your brain. Getting regular exercise, keeping stress levels down, enjoying 7-9 hours of sleep a night, and engaging in brain-healthy activities are also all good for your brain.

5. Supplements and Medication

Taking nutritional supplements like fish oil can be beneficial for overall brain health. In some cases, medication may be helpful, especially when used in conjunction with other therapies. Taking any of these measures to heal from PTSD will not only help protect your memory from decline later in life, but it will also benefit your brain health, your body, and your overall well-being right now. PTSD, dementia, and memory 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. Euphoric highs. Debilitating lows. The ups and downs of living with bipolar disorder can be so challenging. But is medication the sole solution? Although prescription medication can be helpful and may be necessary in some cases, it is not the only way to address bipolar disorder, which affects roughly 5.7 million Americans. This complex brain disorder—which is associated with dramatic changes in moods, energy, and activity levels—does not have just one single cause. Instead, multiple risk factors contribute to the condition. Addressing these risk factors with nondrug therapies and lifestyle changes can be powerfully effective in managing symptoms of bipolar disorder. Before exploring these natural strategies, it’s necessary to understand the risk factors for bipolar disorder. Note: If you are currently taking medication for bipolar disorder, do not stop taking it without speaking to your healthcare provider first. Non-drug therapies and lifestyle changes can be powerfully effective in managing symptoms of bipolar disorder.
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DO YOU KNOW THE RISK FACTORS FOR BIPOLAR DISORDER?

Researchers have been working for decades to uncover the underlying causes of bipolar disorder and have discovered a variety of physical, emotional, psychiatric, and lifestyle factors that may increase risk. Among them are the following: Looking closely at some of these risk factors has revealed the following methods of treatment that involve no medication at all.

5 NATURAL WAYS TO ADDRESS BIPOLAR DISORDER

1. Trauma and Stress: Relax the Stress Response

Emotional trauma experienced in childhood and periods of extreme stress (such as the death of a loved one, disability, or divorce) trigger the body’s built-in fight-or-flight stress response (also referred to as the hypothalamic-pituitary-adrenal or HPA axis). In normal circumstances, when the stress response is triggered by a threat, real or perceived, the HPA axis ensures a swift response through the release of stress hormones. When the threat has passed, the stress response turns off. Yet studies have shown that trauma and extreme/chronic stress keep the HPA axis turned on. Constant firing of the stress response can cause HPA axis dysfunction, which increases the risk for bipolar disorder and/or bipolar episodes. Research suggests that targeting HPA axis dysfunction is one strategy to improve the outcomes of bipolar disorder, and the following non-drug options are aimed at doing just that. EMDR and CBT for Trauma The stress response and stored memories of trauma can be addressed with therapeutic techniques. Research indicates that cognitive behavioral therapy may help to reduce symptoms of emotional trauma, as well as reverse the underlying biology of the disorder within the brain. Additionally, EMDR (eye movement desensitization and reprocessing), a special psychotherapeutic technique, has been shown in studies to be an effective treatment for people who have been emotionally traumatized. Stress Reduction Of course, stress reduction offers another potential line of treatment as it calms the stress response. The following activities reduce stress markers in the body:

2. Substance Abuse, Mental Health, and Medical Issues: Address Comorbidity

Adding to bipolar disorder’s complexity, it’s common for those affected by it to have co-existing substance abuse problems, mental health issues, or medical problems. Co-occurring conditions can exacerbate manic and depressive episodes. One study examining nearly 400 bipolar cases found as many as 69% abused alcohol and up to 60% abused drugs. Cannabis use was identified in a 2015 review as a risk factor for bipolar disorder that may cause or exacerbate manic episodes. Some medical experts believe that substance abuse can also lead to changes in the brain that may contribute to the development of bipolar disorder. There are numerous mental health disorders that present with bipolar disorder as well. A study in Clinical Psychology found that 62% of those with bipolar disorder also meet the clinical criteria for ADD/ADHD.  Anxiety disorders, panic disorders, obsessive compulsive disorder, social phobias, eating disorders, and some personality disorders are also seen with bipolar disorder. In children and adolescents, bipolar disorder may also co-exist with oppositional defiant disorder and other conduct disorders. Obesity, migraine headaches, irritable bowel syndrome, and asthma are examples of medical issues that are common with bipolar disorder. Address Comorbidities Whether it is substance abuse, another mental health disorder, or a medical issue, bipolar disorder and/or the episodes can be avoided or reduced by properly addressing these co-occurring conditions. Seek the proper professional care and commit to making the lifestyle changes necessary to resolve them.

3. Traumatic Brain Injuries (TBIs)/Concussions: Heal Your Brain

If you’ve had a head injury, you’re at higher risk of developing bipolar disorder, according to a 2016 review. In fact, one study found that people with a prior TBI were 28% more likely to develop bipolar disorder. Heal Your Brain If you’ve been diagnosed with bipolar disorder and have experienced a head injury or suspect you may have had a concussion in the past, have your brain examined. At Amen Clinics, brain SPECT imaging reveals that many people who have been diagnosed with bipolar disorder have signs of undetected traumatic brain injury. Interestingly, head trauma can cause many of the same symptoms seen in bipolar disorder. In either case, healing the brain can be beneficial in decreasing the symptoms. You can help heal your brain and address bipolar disorder symptoms by adopting a brain-healthy lifestyle. This includes healthy nutrition, regulated sleep, moderate exercise, lifestyle changes, nutritional supplements, and helpful forms of therapy, including neurofeedback which has been shown to be beneficial in healing brain injuries in a 2017 study.

4. Sleep Disturbances: Regulate Your Sleep

Disturbed sleep may affect or trigger bipolar episodes. An ongoing study, following 1,100 individuals with bipolar disorder found that a lack of quality rest appears to impact the severity of manic and depressive episodes, particularly in women with the condition. Dysregulation of the sleep/wake cycle (circadian rhythms) can exacerbate manic and depressive episodes in those affected by bipolar disorder as well. Regulate Your Sleep Practicing healthy sleep habits and incorporating methods shown to regulate the sleep/wake cycle are excellent ways to keep bipolar disorder in check. Sleep tips include powering down digital devices at least an hour before bed; keeping the same sleep/wake times; avoiding caffeine and alcohol, which can disturb sleep; listening to a relaxing meditation before bed; keeping your room cool and dark. Supplementing with melatonin can help reset the sleep/wake cycle especially when traveling through different time zones.

5. Gut Health Issues: Support a Healthy Microbiome

A growing body of evidence is showing that mood disorders may be related to changes in the gut microbiome. A recent study following bipolar patients discharged from hospitalization for manic episodes showed a significantly lower incidence or rehospitalization after taking probiotics for 24 weeks than those who did not. Support a Healthy Microbiome Supporting a healthy microbiome by eating plenty of prebiotic foods (inulin fiber-containing foods that feed the good bacteria in your gut such as garlic, leeks, asparagus, and bananas) and fermented foods (foods containing healthy bacteria such as kimchi, yogurt, and kefir) is another way to reduce the risk of bipolar disorder episodes. Taking probiotic supplements can help too, as well as following a brain-healthy diet with loads of vegetables, fruits, nuts, whole grains, and lean meats.

PULL EVERY LEVER

Although there is no cure for bipolar disorder, it is highly treatable and can be managed effectively, especially if every lever of treatment is pulled. Of course, a treatment plan should be tailored to the individual under the care of a medical professional. Bipolar disorder and related 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 like being angry has become your everyday mood? Whether it remains repressed or gets expressed, anger can create serious repercussions. When directed outward, it can lead to intermittent explosive disorder, which affects 2.7% of people and may cause outbursts of sudden rage and violent behavior. On the other hand, those who constantly suppress their anger can experience bouts of depression. But many people simply face moderate instances of anger in response to everyday stresses that occur both in their personal lives and in the world at large. After all, with phenomena like “Facebook depression” and “eco-anxiety” now facts of life, it’s clear that our modern-day use of social media and the 24-hour news cycle can fuel feelings of helplessness and hopelessness, the belief that “things aren’t as good as they used to be,” or frustrations over lack of control or societal change. On a personal level, obstacles like health concerns, chronic pain, financial issues, or feeling underappreciated in relationships can all trigger intermittent feelings of anger. The good news is, you can take simple steps to moderate these episodes and their effects—or, when necessary, seek help so that anger doesn’t spiral into a more serious condition. Obstacles like health concerns, chronic pain, financial issues, or feeling underappreciated in relationships can all trigger intermittent feelings of anger.
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ANGER IN THE BRAIN

According to a study by the Amen Clinics team utilizing brain SPECT imaging, people with intense anger leading to outward aggression have significant differences in brain activity compared with non-aggressive individuals. These changes include decreased activity in the prefrontal cortex (causing lack of impulse control), increased activity in the basal ganglia and limbic system (seen in those with anxiety and depression), and temporal lobe abnormalities in the left region of the brain (interfering with mood stability and associated with aggression). On the flip side, though anger gets a bad rap, it can actually be a good thing—if it is channeled appropriately and used to positive effect. If you find yourself simmering, take a pause to ask yourself: Is this problem stemming from the present moment, or from a long-ago time or situation? If the latter, try to pinpoint the origins and determine how you can address it—for example, by making amends with a person or situation from the past. (You may also need to seek psychotherapy to delve further into the issue.) But if the problem is rooted in the now, you can brainstorm ways to constructively express your emotions—ideally after a calming pause to indulge in some of the soothing strategies outlined below.

11 STRATEGIES TO QUICKLY ALLEVIATE ANGER

When anger strikes, it’s a good idea to use tactics to distract yourself, even for just a few moments, to gather up some calm and view the situation with a clearer mind—thus allowing for a more measured and appropriate response. Here are 11 methods that may help; after some trial and error, keep a list of your favorites handy so that you can easily refer to them in the heat of the moment.

1. Pause and evaluate your goals.

Taking a more rational view of the situation and envisioning your ideal outcome can put some needed distance between the circumstances at hand and your emotions. Before lashing out, ask yourself, “Does it fit?” Does your behavior fit the goals you have for your life?

2. Identify and watch out for your unique anger warning signs.

When you know what happens to alert you to anger (such as shallow breathing or increased heart rate), you can take steps at the earliest opportunity to head it off or address it.

3. Practice deep breathing.

If you feel symptoms of anger coming on, try this simple breathing strategy: Take 10 deep breaths (breathe in for 3 seconds, hold for 1 second, breathe out for 6 seconds, hold for 1 second). In less than 2 minutes, you’ll feel calmer and thus able to express your feelings more effectively.

4. Don’t be afraid to ask for a time-out.

If you can’t trust or control your own reaction in the face of anger, slow down or, if necessary, exit the situation. For example, head outside, end the phone call or reschedule that meeting.

5. Turn on some soothing sounds.

Research shows that music can help improve mood and lessen the effects of stress, while another study found that natural sounds (like flowing water or trees blowing in the wind) help relax the body and mind.

6. Move your body.

Taking a walk or exercising helps expel buildups of negative energy.

7. Wash away your cares by taking a shower or bath.

Baths in particular have been shown to offer both physical and emotional boosts.

8. Grab a pen and paper, and start writing.

Journaling helps exorcise destructive thought loops. One study showed that writing about negative emotions and trying to make cognitive sense of the situation on the page create an effective one-two punch to help overcome stressors and even improve health.

9. Try aromatherapy.

Breathe in calming scents, like lavender. Studies have shown the positive psychological effects of certain fragrances, which can be tapped in the form of candles, oils, sachets, diffusers, and more.

10. Eat a healthy snack.

Getting hangry? If hunger is the culprit that’s making you feel quick to anger, grab a healthy snack to get your blood sugar levels back on track.

11. Take a brief nap.

If lack of sleep is the issue, a catnap may help. A snooze of fewer than 30 minutes has been shown to improve performance and learning ability, making you less apt to snap. And one crucial don’t: Avoid drinking as a shortcut to calming down. Studies have shown that reducing alcohol intake significantly decreases negative emotions, and the World Health Organization associates alcohol consumption with aggressive behavior more than any other psychotropic substance.

WHEN TO SEEK HELP FOR ANGER ISSUES

If anger is interfering with your life, relationships, and/or performance, it might be time to seek help. Among certain people, anger is a red flag that points toward more serious conditions in the brain, such as an undiagnosed traumatic brain injury, problems in the temporal lobes, underactive frontal lobes, exposure to toxins, or unknown infections. In these cases, brain SPECT imaging can help to determine the root cause. Those diagnosed with intermittent explosive disorder can further address their issues in therapy. Without the proper diagnosis, anger can exacerbate or lead to other conditions, including ADD/ADHD, anxiety disorders, depression, OCD, bipolar disorder, and more, so it’s important to control your anger before it controls you. Persistent feelings of anger, Intermittent explosive disorder, 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, 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. With an estimated 4.4% of American adults diagnosed with attention deficit hyperactivity disorder (ADHD), often called attention-deficit disorder (ADD), many people cope with the range of symptoms associated with this condition. For example, those who have ADHD may indulge in impulsive behaviors, procrastinate, have trouble staying organized, become distracted easily, or struggle with a short attention span. Moreover, experts now know that ADD/ADHD can trigger an array of physical consequences and may carry frustrating side effects on overall life quality, including workplace issues, romantic relationship problems, addiction, and even financial difficulties. But there is another lesser-known danger for those who contend with ADD/ADHD: burnout. Though the exact definition can be difficult to pinpoint, burnout generally refers to a trio of general symptoms—alienation from activities, exhaustion, and poor performance—that can strike at work or in the home and may be confused with depression. Here are just some of the ways in which the characteristics of ADHD can contribute—all of which can combine to create a snowball effect, ultimately leading to the utter depletion known as burnout. Burnout generally refers to a trio of general symptoms—alienation, exhaustion, and poor performance—that can strike at work or in the home. It can happen to anyone, but people with ADD/ADHD are more prone to burnout.
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6 ADHD Characteristics That Lead to Burnout

1. Impulsively saying yes.

Impulsivity is a common manifestation of ADD/ADHD, and when that behavior leads to volunteering for more than you can handle, burnout may occur in the not-too-distant future. Taking on too many tasks without thinking through the effort involved leaves you exhausted, overwhelmed, and even resentful. These tendencies stem from the same area of the brain: ADD/ADHD typically occurs as a result of neurological dysfunction in the prefrontal cortex, while saying yes without considering consequences is associated with low activity in the prefrontal cortex. Signing up for an overload of responsibility often leads to anxiety and, eventually, burnout. Beat burnout: Practice saying, “Let me think about it” before reflexively saying yes.

2. Trouble with organization.

Alongside saying yes without thinking, disorganization is one of the bad habits that can derail forward progress in life—and those with ADD/ADHD are particularly prone to it. When faced with a lack of organization in the home or workplace, it takes greater effort to stay on track and complete tasks. This can trigger a cumulative effect: When those disorganization-fueled derailments pile up, they may further exacerbate procrastination and ultimately lead to the desire to give up completely. Beat burnout: Ask a friend or family member to help you get organized or to teach you how to use organizational systems.

3. Difficulty concentrating.

Those with ADD/ADHD can display remarkable concentration when delving into their passion projects. But, on the other side of the coin, staying focused can frequently pose a challenge. Though not all attention issues are caused by ADD/ADHD, this condition often leads to the feeling that the brain is “all over the place,” unable to home in on a specific target. There is a reason for this inability to concentrate: Brain imaging at Amen Clinics has found that when people with ADD/ADHD try to concentrate, blood flow actually decreases in the prefrontal cortex—the opposite of a healthy brain, in which blood flow increases during concentration. Beat burnout: Start a daily meditation practice, as brain imaging research shows that it enhances function in the PFC and improves focus.

4. Lack of motivation.

Those with ADHD may often be written off as lazy, but they’re often just misunderstood—because this condition appears to be closely tied to a lack of motivation. One study even concluded that ADD/ADHD is a disorder marked not only by lack of attention, hyperactivity, and impulsivity but also by a deficit in motivation. The study noted that this appears to reflect a low-functioning dopamine reward pathway, which therefore makes it difficult to summon the motivation needed to tackle tasks. This deficit can make someone want to give up altogether—another telltale sign of burnout. Beat burnout: In order to boost dopamine naturally, your body needs tyrosine, which can be found in avocados, almonds, bananas, eggs, fish, beans, and dark chocolate.

5. Difficulty prioritizing.

When it’s time to start a project, a person with ADD/ADHD may have trouble knowing how or where to begin—or, for a project that’s already underway, how to prioritize during the process, in order to follow through and complete it. This lack of initiative or continuity understandably causes anxiety, which can contribute to feelings of burnout. Beat burnout: For tasks such as work projects, hobbies, or schoolwork, employ helpful learning strategies to push back against these potential pitfalls.

6. Stress from overcompensation.

Especially in school or the workplace, comparison with others—and feeling like you aren’t measuring up to your colleagues—easily leads to increased stress over time. This all can add up to working harder and putting in longer hours to do what others can do more efficiently in less time. One study found that the persistent hyperactivity associated with ADHD may lead to emotional exhaustion and poor work performance. The findings demonstrated that ADHD is also likely an underlying factor of emotional exhaustion syndrome and burnout. Because burnout itself creates a hyperactive phase, it can be difficult to differentiate from the hyperactivity caused by ADHD, but the condition makes someone extra vulnerable to stress, which can easily result in burnout. Beat burnout: Practice stress-management strategies and challenge automatic negative thoughts (ANTs) such as, “I’m not good enough” or “I’m not as smart as my colleagues.” 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, 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.