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Feel like you’re losing your grip? In today’s information-overload world, it’s easy for problems to seemingly pile up even before we attempt to address the personal issues that are also clamoring for our limited attention. A worldwide pandemic, political divides, and social unrest can all contribute to feelings of being out of control in life, while individual stresses may also combine to set us off. Coping with a personal illness or the illness of a loved one, drowning under too much work or getting laid off, dealing with adult children or aging parents, or struggling with marital conflict can all make us feel overwhelmed. Fortunately, there are plenty of healthy coping strategies to help regain a sense of control and provide a dose of equanimity in the face of our most common stressors. Implement these 4 techniques to create a more positive, less-stressed state of mind, even when life feels like it’s going off the rails. When you holistically care for your body—physically, mentally, and emotionally—you’ll be better equipped to handle whatever stressors come your way.
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4 WAYS TO REGAIN A SENSE OF CONTROL

1. Focus on what you can control.

Erratic world leaders, mutating viruses, rising gas prices—there are plenty of outside forces you simply cannot control in life. So, instead, focus on what you can control. For example, shore up your immune system to ward off illness or commit to walking or taking public transportation to work (if possible) a few days a week to offset gas expenditures. The other primary thing that is 100% in your control is your reaction to everything going on out there. To help regulate your stress response, first eliminate any bad habits you may have (such as chronic drinking, smoking, drug use, or poor diet or sleep), as they may be sneakily sabotaging your overall well-being. Pick up positive brain health habits and tune out the noise when necessary—which may mean switching off the 24-7 news channel, halting the endless doomscrolling, or spending (technology-free) time in nature. Being more mindful about what information you allow in your life will help you focus on what’s most important in your immediate orbit.

2. Seek professional help.

When stresses threaten to overwhelm you, ignoring the problem can lead to an array of negative, even debilitating, consequences such as anxiety, depression, trouble sleeping, or turning to mood-altering addictive substances for relief. Instead of trying to tackle the problem single-handedly, it might be a good idea to seek a psychiatric evaluation, which can point you toward therapy modalities that can help. For example, approaches such as cognitive behavioral therapy (CBT) or hypnotherapy can help mitigate the effects of chronic stress. The American Psychological Association reports that therapy, though often underutilized among the general population, is effective to help treat a variety of mental and behavioral health issues, and it works across a spectrum of population groups.

3. Practice self-care.

This step will manifest differently for different people—to some, soaking in a bubble bath or hitting a health spa helps ease their worries, while others find that giving back to others is the key to making themselves feel like a million bucks over the long haul. Over time, you’ll learn which strategies are most effective at helping you quell the signs of stress, from the calm-inducing benefits of breathing and meditation to invigorating and distracting physical activity, which has been shown to reduce depression and stress. (Bonus: Building a toolbox of possible strategies that can help will allow you to mix and match in the moments you need them most.) Additionally, other less-expected methods of self-care, such as setting boundaries with others or knowing when to say no, can be just as important as setting time aside for personal health efforts or solitude. When you holistically care for your body—physically, mentally, and emotionally—you’ll be better equipped to handle whatever stressors come your way.

4. Reframe your thinking.

Keeping up with current events can often be stressful, but when you look at them with a bit of perspective, even a worldwide pandemic can offer up a slew of silver linings. Or, if it’s a personal problem that’s nagging you, take a step back from the situation and analyze it from different angles. Sometimes all you need is a bit of distance between you and your thoughts, understanding that you don’t need to remain a victim to the running internal commentary interrupting your everyday life. Other times, it’s helpful to face your emotions head-on, in order to kill those automatic negative thoughts (ANTs) that crop up to destroy your serenity. Whatever situation is causing you stress, try to evaluate what it may be teaching you or what unresolved issue it may be calling your attention to, or explore the ways in which it may turn out to be a blessing in disguise. Often, our issues are rooted in our limited view of the world, so getting outside of yourself for a moment can help put things in the proper perspective. In a few days’ time, you might even find that a mountainous problem has naturally shrunken to a molehill. 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, 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.   Americans are struggling with depression in greater numbers than ever before—roughly one in three of U.S. adults are experiencing depressive symptoms, up nearly three-fold since before the pandemic. If you have been seeking treatment for depression unsuccessfully, it may be time to look at a surprising underlying cause: inflammation.     If you have been seeking treatment for depression unsuccessfully, it may be time to look at a surprising underlying cause: inflammation.
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Most people are aware that chronic inflammation has been linked to a host of serious physical ailments such as heart disease, cancer, arthritis, pain syndromes, and gastrointestinal disorders. However, research is revealing that inflammation might be a contributing factor in a number of mental health disorders, including anxiety and depression. The word inflammation comes from the Latin word inflammare, which means “to set on fire.” When inflammation is no longer a healthy immune response to an injury or foreign invaders, such as a splinter, virus, or bacterial infection, but instead becomes chronic, it’s like having a steady low-level fire throughout your body causing damage to organs and tissue—and that includes your brain. In addition to depression, chronic inflammation has been shown to be associated with a wide range of neurological and psychiatric illnesses, such as bipolar disorder, obsessive-compulsive disorder (OCD), schizophrenia, personality disorders, Alzheimer’s disease, and Parkinson’s disease.

WHAT IS CHRONIC INFLAMMATION?

Inflammation plays a critical role in your immune system. When your body detects an injury or invading microbe, your immune system sends out its “first responders” or inflammatory cells and cytokines (substances that stimulate more inflammatory cells). This inflammatory response traps microbial invaders and other offending agents or starts healing injured tissue. Usually, after a few hours or a few days, the immune response downshifts back to neutral, and the inflammation subsides. In some people, however, the inflammatory response doesn’t turn off—or it mistakes healthy tissue for a foreign invader and begins attacking it (an autoimmune response). This can lead to chronic inflammation. There are a host of diet and lifestyle factors that can stoke the flames of inflammation. For example, a pro-inflammatory diet with too much sugar, refined carbohydrates, processed foods, too much omega-6 fats and not enough omega-3s, alcohol consumption, artificial sweeteners, fried foods, and chemicals can lead to chronic inflammation. Also, low vitamin D, exposure to environmental toxins, sleeplessness, chronic stress, childhood trauma, obesity, gum disease, prediabetes and diabetes, too much strenuous exercise, and smoking are some additional contributing factors.

THE LINK BETWEEN INFLAMMATION AND DEPRESSION

The link between systemic inflammation and depression is not exactly new.For example, it has been known for quite some time that depression is a side effect of drugs that purposefully increase inflammation, such as vaccinations or interferon that is used to treat hepatitis or certain types of cancer. Conversely, some anti-inflammatory medications, such as ibuprofen or aspirin, and nutraceuticals, such as omega-3 fatty acids and curcumin, have been found to decrease depression in people who have evidence of persistent inflammation. That said, in recent years, compelling research is providing more insight into how inflammation interacts with the brain, affecting mood. Lack of motivation and the inability to feel pleasure often go hand and hand with depression. Those with major depressive disorder may find it hard to feel motivated to do anything at all. Because biomarkers of inflammation are reliably elevated in depressed patients, one study administered inflammatory stimuli in healthy subjects to see how it affected neural activity and dopamine release in the reward-related regions of the brain. The results showed reduced neural activity (low motivation) is associated with inflammatory biomarkers. Similarly, another study showed an association between inflammation and the activation of parts of the brain that feel social rejection, fear, and threats. One review study titled “Inflamed Moods: A Review of the Interactions Between Inflammation and Mood Disorders” found that pro-inflammatory cytokines had direct effects on levels of important mood neurotransmitters such as dopamine and serotonin, dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis (typical in major depressive disorder), central nervous system function, impaired neuroplasticity, as well as structural and functional brain changes. Yet, more hopefully, the same review study noted that anti-inflammatory supplements (curcumin and omega-3 fatty acids) showed improved outcomes in mood disorder patients when used as an adjunct to conventional therapy, and it recommended further research.

HOW TO CALM INFLAMMATION AND BOOST MOOD

For many people who are experiencing depression, this link between inflammation and depression offers hope. Taking steps to ensure your body’s inflammation levels are in a healthy range could potentially help your mood.  Here are 6 steps you can begin taking today.

1. Take a quality omega-3 supplement.

You can ask to get your omega-3 fatty acid levels checked at your next doctor’s visit with a simple blood test. Most people are deficient. A quality fish oil supplement will usually contain high levels of EPA and DHA. Studies show that having low levels of the omega-3 fatty acids EPA and DHA in your bloodstream is associated with inflammation. Research additionally shows that low levels of EPA and DHA are also linked to depression.

2. Improve your gut health.

Did you know that your gastrointestinal tract is lined with about 100 million neurons? It is, and they are in constant communication with your brain. It’s important to limit foods that disrupt your microbiome and cause inflammation as a result. Abstain from the inflammatory foods mentioned above and eat more fermented foods, which help to improve gut health and quell inflammation, as well as prebiotic foods (the foods that feed healthy gut microflora) such as garlic, leeks, onions, asparagus, bananas, and barley. Enjoy a diet filled with colorful organic fresh fruits (especially berries) and vegetables, lean antibiotic-free, grass-fed meats, healthy fats (from fish, avocado, nuts, and seeds), and low-glycemic carbs, such as sweet potatoes, legumes, and quinoa.

3. Reduce stress with relaxation.

Chronic stress causes inflammation in the body. Exercise, yoga, diaphragmatic breathing, hypnosis, and meditation have all been shown to reduce stress levels. Find something you enjoy and will do regularly to help you relax.

4. Practice good dental hygiene.

Surprisingly, gum or periodontal disease, an inflammatory condition, is linked to depression, according to research. Be sure you are brushing twice a day, flossing, and seeing the dentist for cleanings twice a year.

5. Get quality sleep.

Insomnia is linked to higher inflammation levels. Do everything you can to ensure you get 7-9 hours of quality sleep each night. Turn digital devices off an hour before bedtime, limit caffeine and alcohol intake (which can disrupt sleep), and have a calming routine before bed.

6. Reduce exposure to environmental toxins.

Environmental toxins are linked to inflammation. Avoid artificial sweeteners, dyes, and produce grown with pesticides. Use household cleaners that have fewer chemicals. Switch to personal care products without harsh chemicals, and that includes makeup! Taking even a few of these steps can go a long way in calming the low-burning flame of inflammation, helping you to feel better mentally and emotionally. Depression and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Did you know that chronic stress has been shown in studies to shrink your hippocampus, one of the major memory centers in the brain, and suppress your immune system, making you more vulnerable to infections and viruses such as COVID-19, according to additional research? It’s true. While a certain amount of stress is healthy and necessary in life, chronic stress is not.     Chronic stress has been shown in studies to shrink your hippocampus, one of the major memory centers in the brain, and suppress your immune system, making you more vulnerable to infections and viruses such as COVID-19.
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Unfortunately, we are all under a lot of stress. The latest Harris Poll conducted on behalf of the American Psychological Association found that 74% of U.S. adults reported having experienced various impacts of stress in the last month. Here are 5 things that can help you to feel less stressed now.

5 EASY WAYS TO REDUCE STRESS

1. Learn to say “No.”

While people pleasing may sound benign, it’s not. It will set you up for overwhelm, bitterness, and chronic stress. People-pleasing is associated with low prefrontal cortex (PFC) activity, which limits forethought. If you are a people pleaser, when someone asks you to do something, you’ll likely immediately respond, “Sure!” If you do this over and over, your schedule becomes burdened with obligations and events that don’t necessarily reflect what’s important to you or how you’d like to spend your time. What’s worse, the commitments you’ve made to others out of people-pleasing limit how much time you have for the things that really matter to you, like spending time with your family and other interests and priorities. Instead of people-pleasing, respond to requests using this magic phrase: “I have to think about it.” It may feel odd at first, but do it anyway! Also, consider filtering every request through this one important question: Does this fit the goals I have for my life?  Consider your relational goals, work goals, financial goals, and goals for physical, emotional, and spiritual health. If it doesn’t, politely decline. Practice this for three months, and you may see that this simple exercise not only reduces your stress but also changes your life!

2. Practice diaphragmatic breathing.

When you get upset, angry, or experience anxious feelings, breathing tends to become rapid and shallow. Shallow, short breaths can affect oxygen levels in the blood, which, in turn, causes more anxious feelings. This can become a vicious cycle, causing you to feel irritable, act impulsively, get confused, and make poor decisions. Start adding diaphragmatic breathing into your days to promote calm.  Simply follow these steps:
  1. Inhale through your nose for 3 seconds.
  2. Hold your breath for 1 second.
  3. Exhale for 6 seconds (twice as long as your inhale).
  4. Hold with your breath expelled for 1 second.
  5. Repeat 10 times.
It takes less than 10 minutes, and it provides immediate benefits. Research shows that this kind of breathwork calms the amygdala, shifts the body’s fight-or-flight response, relaxes muscles, warms hands, and regulates heart rhythms. Learning to breathe slowly, deeply, and from their belly may feel strange at first, but it will soon become a tool you can use at any time of the day when you need to promote calm.

3. Use your 5 senses to calm your emotional brain.

As your senses deliver data to your brain, your brain “senses” the world. If you can change the sensorial inputs, you can often quickly change how you feel. Research suggests that certain sensory can reduce stress hormone levels and heart rate. Here are ways to use your 5 senses to calm your emotional brain:

4. Know when your nervous system is out of balance and bring it back.

When you perceive a threat, real or imagined, it activates your sympathetic nervous system (SNS), causing a fight-or-flight response that allows you to quickly fight or flee to safety. Stress hormones are released in the process. In a healthy nervous system, our parasympathetic nervous system (PNS) counterbalances the SNS and helps us calm down. They work together to keep stress in check. Yet, this very same system, meant to protect, can get activated by frequent stressors or trauma (such as during our current pandemic) to the point that it does not downregulate; it stays on, causing you to feel anxious, panicked, hyperaroused, hypervigilant, restless, and sleepless, or it can be “stuck off,” leaving you to feel depressed, flat, exhausted, confused, and disoriented. When your nervous system appears to be out of balance, take action!  If SNS appears to be overly active, calm it with meditation, prayer, hypnosis, guided imagery, diaphragmatic breathing, and calming supplements, such as GABA, magnesium, or theanine. If it appears sluggish or “off,” activate it with brain healthy physical exercises, such as dancing or table tennis.

5. Don’t turn to alcohol or marijuana.

While you may be tempted to turn to alcohol or marijuana during times of stress, don’t. Both substances are harmful to your brain, and while they may provide temporary relief, they can both cause more stress in the long run. Clinical research and SPECT imaging at Amen Clinics show that even moderate alcohol consumption is associated with brain shrinkage, reduced blood flow to the brain, and atrophy to the hippocampus, which compromises memory function. What’s more, research shows that heavy drinking is associated with higher levels of stress. And if you already struggle with anxiety, a hangover often makes that anxiety worse. Additionally, consuming alcohol disrupts sleep. Disturbed sleep patterns exacerbate stress and anxiety. Despite some studies suggesting stress-relieving benefits, other studies point to marijuana’s serious negative effects on developing brains. It also has been found to impair cognitive function, disrupt the brain’s normal maturation process, and decrease blood flow to the brain. Human clinical studies on marijuana use demonstrate a common anxiety-producing response to THC (the main psychoactive compound in marijuana), especially at high doses. In a recent 2020 study participants with preexisting depression and anxiety, who used marijuana for pain, self-reported even greater symptoms of depression and anxiety.

Seek Calm

Chronic stress is a true physical and mental health liability. In addition to these suggestions, find new ways to seek calm in all areas of your life. Remember, any activity that allows you to relax and your parasympathetic nervous system to be activated is good for you! Chronic stress, anxiety, and other mental health problems can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, 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. Modern life is stressful. The American Institute of Stress reports that more than 70% of Americans surveyed say stress affects their physical and mental health. To calm stress, too many people reach for anti-anxiety pills, alcohol, or drugs like marijuana. But these all come with a host of side effects that can harm the brain and lead to other problems. Taking care of your brain and body health means soberly accepting this fact, and consciously working to mitigate the effects of stress by finding activities that naturally relieve it. While that may sound like a chore, it’s actually easier than you think. You may be surprised to discover one panacea for stress reduction that is so accessible, universally enjoyed, and simple, you may have overlooked it: Nature.
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You may be surprised to discover one panacea for stress reduction that is so accessible, universally enjoyed, and simple, you may have overlooked it: Nature. It turns out that connecting with nature in any form—whether you spend time there, listen to its sounds, bring it into your home, watch it in a video, or simply look at a picture of it—calms the body and uplifts the spirit. Best of all, it’s free and there are no negative side effects.

THE SOOTHING POWER OF NATURE

When we are chronically stressed, our sympathetic nervous system activates the fight-or-flight stress response, which serves to protect us from life-threatening danger. The response releases a host of stress hormones that allow us to react quickly and get to safety. However, this response is now being activated continuously by modern life stressors such as traffic congestion, multiple distractions, work pressure, family problems, the current pandemic, natural disasters, and political unrest. High levels of stress hormones are not good for health. Research suggests that chronic stress contributes to high blood pressure and promotes the formation of artery-clogging deposits. It also causes brain changes, according to a 2014 study in Molecular Psychiatry, that may contribute to anxiety, mood disorders, or addiction. One solution to the stress problem is to engage in activities that turn off the sympathetic nervous system and turn on the parasympathetic system. The parasympathetic nervous system controls bodily functions when a person is at rest. Some of its activities include stimulating digestion, activating metabolism, and helping the body relax. That’s where nature comes in. Roughly a decade ago, a significant Japanese study recognized that because humankind spent more than 99.99% of its evolutionary history in natural environments, being in nature might have restorative effects. The study followed 420 subjects at 35 different forests throughout Japan. The results were remarkable. Stress hormones, blood pressure, and heart rates decreased. The parasympathetic nervous system activity increased by 55%, indicating a relaxed state. And activity in natural killer cells involved in the immune system increased by 56%, indicating stronger immune function. The published study caught the attention of public health experts around the world. Since that time, many more studies have been conducted confirming nature’s positive impact on health. One study showed that subjects who simply viewed awe-inspiring images of nature were more likely to do kind acts for others and had a more expansive experience of time, which is a sign of well-being. A study from earlier this year involving 20,000 people found that people who spent at least 2 hours (all at once or parceled out over several visits) a week in green spaces, such as local parks or other natural environments, were considerably more likely to report psychological well-being and good health than those who don’t. Here are 10 simple ways to get a little more nature into your life.

10 WAYS TO ENGAGE WITH NATURE AND REDUCE STRESS

1. Add plants and nature pictures to your space.

Whether you’re at the office or home, adding plants and/or pictures of nature may calm your stress. In one study, people who looked at real plants or posters of plants experienced less stress waiting for medical procedures.

2. Listen to nature sounds.

Listening to the sounds of nature may reduce your stress, whether that is live or a recording. One randomized controlled trial recognized stress-reducing effects from listening to water sounds.

3. Take a walk in the park.

Yes, believe it or not, a simple walk in the local park can take your stress levels down. Research in Behavioral Sciences shows that even short-term visits to urban nature areas have a positive effect on stress. If you can get to an urban woodland area, the positive effects are even better!

4. Watch a nature show or video.

If you can’t get out in nature, watch a nature show or video. A study that involved 120 participants watching videos of awe-inspiring nature showed signs of parasympathetic system activation.

5. Walk on the beach.

You don’t need someone to tell you that a walk near the ocean or a lake will make you feel good, but science indicates this is true. A 2020 study showed that short, frequent walks in blue spaces may have a positive effect on people’s well-being and mood.

6. Look to the birds.

It’s not just nature, but seeing animals in nature makes you feel good too. People living in areas with more birds, shrubs, and trees are less prone to suffer from depression, anxious feelings, and stress, according to research published in BioScience.

7. Swim in the ocean.

Assuming the conditions are safe, swimming in the ocean has been shown to be a boon to health, especially if it is done in a swimming group. An Australian study showed that in addition to the social bonding benefit of ocean swimming in a group, it enhanced health and well-being, and supports the development of self-efficacy and resilience. The authors wrote that swimming groups are “a lot better than medicine.”

8. Get awe-inspired.

Whether it’s looking up at the stars on a clear night or at half-dome on a visit to Yosemite, an awe-inspiring nature experience is good for you in multiple ways. A 2015 study involving Berkeley students showed that those who had experienced awe had the lowest levels of interleukin-6, which has been linked to inflammation, which when chronic can be a sign of stress or bad health.

9. Enjoy flowers.

There’s a reason we give and receive flowers. The beauty and scent of nature’s flowers, especially placed in the home, provide immediate and long-term positive emotional responses, including mood-elevating benefits, enriching social behaviors, and even boosting memory in both males and females, according to a Rutgers University study.  The study went as far as to claim, “Flowers may be the plant equivalent of companion animals.”

10. Open a window.

Open your windows and let in the fresh, clean air! High concentrations of negative ions are found in natural, clean air. Ions are invisible charged particles in the air—either molecules or atoms, which bear an electric charge. Research in BMC Psychiatry shows that they are associated with a reduction in depressive symptoms in some people. Even though we live and work in structures and cities that separate us from nature, it is still our original home. Seek out nature and it will reward you with its restorative benefits! Anxiety, depression, PTSD, and other mental health issues related to chronic stress can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Are you trying to make some important changes in your life to improve your physical and emotional health and well-being? When you fall back into old unhelpful habits or stray from your new path, do you get upset, frustrated, or angry? Does it make you want to give up entirely? If so, it’s time to change your mindset. Did you know that real change is rarely, if ever, linear? The journey to successfully changing your habits to build a healthier brain and body is filled with detours, wrong turns, breakdowns, and setbacks. Learning to expect and welcome the times when things go wrong, or when mistakes are made as opportunities for learning is the mark of emotional maturity. In fact, it is necessary. Change is a process that occurs in steps; when you pay close attention, the bad times can reveal the roadmap to future success.
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In a published article titled “A Celebration of Failure,” the author, a respected Harvard Medical School researcher, argues that “failure has at least as important a role in our experience, education, and professional development as success—if we would only learn from it.” After all, impactful, lasting changes come from many small, imperfect efforts made over time. Here are some strategies that emphasize getting curious about setbacks with our own progress or that of our loved ones, rather than furious, to help facilitate real change.

HOW TO CHANGE

The following steps have proved to be helpful in making lasting changes in health and well-being.

1. Make a commitment.

Research has shown that making a resolution or goal and then putting it on paper (or on your computer) is more likely to help you reach it, especially when your motivation weakens. To strengthen your commitment, share it with a supportive friend and check in with that person regularly to report your progress.

2. Make a note of it.

Write down the health-boosting actions you take. It will help you to stay on target. Starting a journal is an excellent way to track your progress. It also provides a place to write thoughts and feelings that come up along the way.

3. Plan ahead.

Your new healthy habits will take time out of your schedule. In order to be successful, you must create space for these new behaviors. Let your family and the other people in your life know that these positive changes will take up some of your time so that they can support your program. (Remind them that a healthier you they will benefit too!) Write them into your schedule: Book time to exercise your body, prepare healthier meals, or focus your mind with meditation. You can treat these activities as you would important appointments.

4. Celebrate your small victories. This is key.

Instead of getting ahead of yourself, looking at all the progress that needs to be made, take a few moments every few days or each week to review what you have already achieved. Known as the “horizon effect,” this practice helps to build enthusiasm and the drive to carry on. It’s a way to keep yourself inspired!

5. When things don’t work, be curious, not furious.

Don’t waste time getting angry, ask why and re-assess. It often takes several tries.

INVESTIGATE SETBACKS

What does it mean to be curious about your behavior, not furious at your slip-ups or mistakes? When you find yourself making judgments about yourself or others, get curious and investigate what might be behind the troublesome behavior. When people behave poorly, it might be because of some driving factor that you are unaware of. Maybe they are having a bad day, or perhaps they just got laid off from a job. It’s easy to judge yourself and be angry or to write people off as jerks, but it’s more instructive to ask why. For example, let’s examine one Amen Clinics patient, a successful realtor, who originally came in to be treated for panic attacks and drug use. After a few months, she made significant progress and completely stopped using drugs. However, after an argument with her boyfriend, she slipped and went on a weekend binge. She had hopeless thoughts and was angry with herself. However, instead of continuing to get angry, she got curious! It turns out that the relapse occurred a week after one of her listings fell through escrow. She lost sleep over it and her eating became more erratic. She skipped her exercise routine and stopped taking her supplements. The sleeplessness, erratic eating, and lack of exercise lowered activity and blood flow to her brain. Add in a stressful week and an increase of negative thoughts and it is not too surprising she returned to her addictive behavior. Rather than getting caught up in judgment after a setback, be neutral like a GPS tracking device. When you are using your GPS, what happens when you make a wrong turn? Does it scold you? Of course not. It simply recalibrates and then gives you the best route to get to your destination. We all mess up at some point, and you will too. And not just once! Counter negative thoughts by reminding yourself of what you have accomplished (step #4 above). Instead of beating yourself up, whenever you make a mistake, learn from it, turn around, and go in a better direction!

KNOW YOUR VULNERABILITIES

Change is a process that occurs in steps. When you pay close attention, the bad times can reveal the roadmap to future success. Specifically, journaling (noted above in step #2) your ups and downs will help you identify when you are most vulnerable. For example, you might notice that you make poor decisions when you don’t get proper sleep or you are more likely to argue on days you don’t eat breakfast or wait too long between meals. You’ll see what happens when you attend too many social gatherings and don’t make time to be quiet, restore, and rejuvenate. Pay close attention, your vulnerabilities will reveal themselves to you. The great news is that once you know your vulnerable moments, you can create contingency plans to overcome unwanted behaviors! A psychology professor Peter Gollwitzer from New York University has published extensive research on behavior change. He advocates that people create “if-then” scenarios that spell out how they’ll break destructive habits. If-then means if (situation) happens, then I will do (pre-planned action). For example, if you are cutting out sugar because it contributes to your anxiety or depression, you may be concerned about social situations where someone offers you a dessert. Perhaps you don’t want to be impolite and/or it triggers your desire for a sweet dessert. You can plan for the “if” situation (someone offering you a dessert) by running through how you might respond. You might plan to say, “Thank you, it looks delicious, but I’d prefer some coffee or tea.” Then link them together. Yes, it’s extraordinarily simple but profoundly effective! If-then strategies have helped people reach their goals in adhering to a healthy diet, athletics, physical activity, and regulating troublesome emotions like fear. Research shows that using this technique increases activity in the brain’s prefrontal cortex, which can help override reflexive behaviors from the anterior cingulate gyrus and basal ganglia. Making your “if-then” plans known to others is a type of commitment, which also improves your ability to stay on track.

Small Changes, Big Results

Remember, lasting change is a simple process that occurs in steps and in the decisions we make every day. It’s never too late to get started, and it’s never too late to get back on track. 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 struggle to pay attention? Have trouble retaining important information? Put off big projects in favor of menial tasks? You may think this sounds like attention-deficit hyperactivity disorder (ADHD), which is also called attention-deficit disorder (ADD). But ADHD isn’t the only cause of attention problems. A host of other issues can sometimes be at the root of inattention, forgetfulness, and procrastination.     ADHD isn’t the only cause of attention problems. A host of other issues—such as anxiousness, stress, or lack of sleep—can sometimes be at the root of inattention, forgetfulness, and procrastination.
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That’s what chef and wellness expert Radhi Devlukia-Shetty discovered when she visited Amen Clinics with her husband Jay Shetty. The couple wanted to see their brain SPECT scans so they could learn how to optimize their brains for ultimate health and well-being. In an episode of Scan My Brain with Daniel Amen, MD, Devlukia-Shetty says that her mind can be very creative, but structure, attention, and focus can be difficult. She has trouble starting on projects unless there’s a deadline approaching. In addition, she says that “names won’t stay in my mind” and wants to improve her recall. Although these are some of the characteristics seen in people with ADHD, the wellness influencer’s brain scan and psychological assessment did not indicate this condition. According to Dr. Amen, when people who don’t have ADHD but who experience issues of inattention, forgetfulness, or procrastination, there are likely other issues at play.

INATTENTION AND ANXIOUSNESS

In some cases, anxiousness can get in the way of paying attention, processing memories or tackling a big project. On brain SPECT scans, anxiousness is often associated with a “busy brain”—meaning there is heightened activity in the brain’s emotional centers. People with a busy brain tend to overthink things, feel restless, and can have trouble concentrating. In addition, anxiousness can interfere with the memory-making process, making it harder to recall people’s names, what’s on your grocery list, or the details of that vacation you took as a teenager. When it comes to working on a complex project, such as creating a new product, writing a book, or delivering a speech, anxiety can throw you off track. Having trouble making decisions, which is common among anxious people, can make it hard to know where to start. And when a project is so big that it makes you feel angst, you’re more likely to put it off rather than diving in. These issues may resemble symptoms of ADHD even though they are unrelated to the condition.

HOW STRESS IMPACTS FOCUS

We live in a stressful world. For some people, that stress builds up and impacts brain function in a negative way. This can lead to symptoms—such as restlessness, distraction, and inattention—that look like ADHD but have nothing to do with the disorder. Having chronic stress also negatively impacts areas of the brain involved in memory formation. In some people, however, a little bit of stress can be a powerful motivator. Take Devlukia-Shetty, for instance. She says she performs best when under pressure. “When there’s a deadline, I can get things done and focus,” she says.

MOOD ISSUES AND CONCENTRATION

The energetic and bubbly Devlukia-Shetty does not grapple with low moods, but many people who do struggle with blue moods have trouble concentrating. Depression is linked to focus problems, forgetfulness, low motivation, and low energy—all issues also seen in ADHD.

THE SLEEP-ATTENTION CONNECTION

Sleep issues can have a powerful impact on the ability to pay attention, learn new things, or recall facts and events. For Devlukia-Shetty, who’s a good sleeper, this isn’t an issue. For others, however, not getting enough shut-eye produces ADHD-like symptoms. A lack of adequate sleep decreases blood flow to the brain, which disrupts concentration and memory while lowering energy and motivation.

WHAT’S STEALING YOUR ATTENTION?

Discovering what’s behind an inability to pay attention or focus is the key to finding the right solutions. Anxiousness, stress, low moods, and disrupted sleep can all contribute to inattention, forgetfulness, and procrastination. Brain SPECT imaging, which looks at how the brain functions is one way to gain a better understanding of what’s causing your symptoms. ADHD, 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. When the responsibilities of parenting, work, and life are too much, parents can fall into overload, or worse, burnout—a state of physical, mental, and emotional exhaustion experienced by parents and caregivers. Symptoms may include depression, anxiety, chronic fatigue, sleep disturbances, trouble concentrating, marital conflict, and even illness. Since the spring of 2020, we’ve been living in a time of parental overload. The world pandemic brought an avalanche of responsibility on parents’ already burdened shoulders.   At times, you need a break from your kids, and they need a break from you.
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A survey called “Stress in the Time of Covid-19,” conducted on behalf of the American Psychological Association from earlier this year found that 46% of parents with children under 18 said their stress level was high. Fast forward to today, and parents are still overloaded. Even though many parents have returned to work and kids have returned to school, the question of vaccinations and mask-wearing are new stressors. A study from Yale University that examined stress on children during the pandemic found that parental “buffering” of stress was critical to the well-being of a family, and “parents who reported higher levels of parenting stress and anxiety-related symptomatology were less likely to effectively buffer stress.” Parents can take measures to reduce stress and prevent overload. Here are several ways to help right now.

5 WAYS TO PREVENT PARENTAL OVERLOAD

1. Rest Better, Eat Right, Move More

Parents who take care of their brains and bodies by ensuring restful sleep, a brain healthy diet, and regular exercise are at less risk of having brain health issues such as depression, anxiety, and stress. Sleep disturbances are associated with an increased risk of a host of problems that busy parents shouldn’t have to contend with such as depression, diabetes, and heart health issues. It’s recommended that adults get 7-9 hours of sleep a night. Good sleep is associated with sharper brain function, stable mood, healthy weight, better athletic performance, healthy blood sugar levels, and stronger immune function. A diet of brain healthy foods such as colorful vegetables, antioxidant-rich fruits such as berries, whole grains, healthy fats found in nuts, seeds, and fatty fish, and lean proteins will support healthy blood pressure, blood sugar, weight, and mood. There are even anti-anxiety foods that you can incorporate into your diet such as asparagus, avocado, and pumpkin seeds. Daily exercise, either aerobic or strength training, is one of the best ways to keep stress levels in check while boosting your brain health and mood, according to research. Proper sleep, diet, and exercise help to regulate parents, and make children feel secure. When parents are off, children know and tend to act up, making things worse.

2. Reduce Your Load

If you have the financial means or the support of family, take simple tasks off your plate. Are you carrying a heavier load than your co-parent? Ask for help. Instead of spending 5 hours on your day off cleaning your home, hire a cleaning professional or ask the entire family to pitch in. If you have in-laws nearby or another family member who can help with childcare, ask for help. The Wall Street Journal recently featured the development of new apps that will match families with an assistant to organize schedules, appointments, meals, and errands. If you can afford this kind of support, sign up. Perhaps the greater load you are carrying is an emotional load. Mental health professionals almost uniformly recommend that parents have support in the form of friends, family, or professionals to talk to. Sharing your emotional concerns regularly with someone you trust can do wonders for your spirit as well as help you to find new perspectives or solutions you would not have come to on your own. If expressing your emotions verbally is challenging, consider journaling to release your burdens. One study noted both emotional and physical benefits from expressive writing. Writing can help you to find ways to further lighten your load.

3. Notice What You’ve Done

Have you ever heard of the Zeigarnik Effect? It’s based on the work of Russian psychologist Bluma Zeigarnik. He found that people remember and fixate on uncompleted tasks much more often than finished ones. Uncompleted and interrupted tasks take up mental space and cause tension. We get anxious when we can’t complete things. For busy parents, living with never-ending to-do lists is a way of life. There are to-do lists at work and at home to manage, and they can cause significant stress. Begin the practice of noting tasks completed each and every day. Have a list that you add to. Take note and savor the progress. You will never get your to-do list done, but you can find satisfaction and relief by giving your attention to what you have achieved.

4. Take Time to Be

One simple way to avoid being on overload is to take time out to just be. Do nothing. Maybe in the morning before the kids wake up, sip a cup of tea and daydream looking out the window. Schedule a bit of time on the weekend away from family not to do anything in particular. Maybe drive to the beach or a park and just sit and look out at the ocean or up at the clouds. Research shows that there’s great value in doing nothing. It’s a precursor to creativity. Taking these pockets of time may allow you to come up with creative ideas to better handle the load of work and parenting. Consider time carved out to be a time of enriching solitude. When one deliberately chooses to have solitude time, research indicates that it can be beneficial to well-being and highly restorative. If you choose to be in nature, the benefits multiply. Spending just 20 minutes in nature will significantly lower your stress hormones, according to a 2019 study.

5. Get Out of Town

At times, you need a break from your kids, and they need a break from you. Get out of town. Visit friends, have fun, enjoy being out with your partner. If the idea of getting away for a couple of days is stressful, then start small with an afternoon or evening out with friends or a special date with your spouse. One study showed that traveling to new places was associated with stress relief and well-being even a month after taking the trip. What’s more, it’s a good practice for your children to learn that they can be without you and receive care from other trustworthy and loving adults.

Make Well-Being A Priority

Ultimately, preventing parental overload means going to whatever lengths necessary to ensure your wellness. If you are already on overload, reach out to a mental health professional for help. 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. While most mothers-to-be are aware of the hallmark symptoms of pregnancy—nausea, fatigue, tender/swollen breasts, sensitivity to smells, loosening joints, swelling hands and feet, hair and skin changes, etc.—the profound changes to the brain during the same period are often overlooked or grossly misunderstood. “Mommy brain” is the term given to the symptoms of mental fogginess and forgetfulness without a deeper grasp of the brain metamorphosis taking place.     Based on research developments in recent years, experts now believe that a woman’s brain essentially restructures itself to be better prepared for the demands of being a mother.
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In recent years, researchers have come to understand that pregnancy and early motherhood is a period of radical change to the female brain. In fact, the brain undergoes its most rapid and dramatic changes during this time than at any other time in a mother’s life, including puberty. Mommy brain symptoms are likely an indication of something greater happening in the brain—a transformation of sorts. Based on research developments in recent years, experts now believe that a woman’s brain essentially restructures itself to be better prepared for the demands of being a mother. The altered brain appears to help women be sensitive and effective caretakers who are less affected by stress and more focused on the needs of their infants. What’s more, the brain changes during pregnancy and early motherhood may likely boost brain function permanently. It seems “supermom brain” would be a more fitting term for this period of transformation! Let’s take a closer look.

WHAT IS MOMMY BRAIN?

Mommy brain generally refers to the cognitive changes, such as momentary memory lapses and brain fogginess, that happen anytime during pregnancy or after birth. It’s also called pregnancy brain, mom brain, momnesia, or baby brain, and it is very common. Between 50 and 80% of pregnant women report thinking problems during pregnancy and postpartum, according to the American Psychological Association. Mommy brain is a real occurrence. A recent 2021 study measured the cognitive function of pregnant women in their second and third trimesters. The study found “an impairment in memory among pregnant women” and noted that language skills, particularly naming, were also diminished. While mommy brain can partly result from lack of sleep and multitasking, researchers believe it has more to do with a surge of pregnancy hormones. There are 15 to 40 times more progesterone and estrogen “marinating” the brain during pregnancy. Progesterone is known to have a sedating effect, which could affect cognition. The hormonal influx likely triggers the architectural changes within the brain, which factors in as well.

PREGNANCY AND THE BRAIN

Starting in the early 2000s, scientists began taking note of structural changes in the brain related to pregnancy. A 2002 study found that women’s brain volume diminished by about 4% during pregnancy, then returned to normal after delivery. Interestingly, this apparent brain shrinkage is not the deficit that it might appear to be. It does not seem to be the result of brain cell loss but rather changes in cellular metabolism. Dr. Louann Brizendine, in her book The Female Brain states that the shrinkage is a sign of brain circuits that are being restructured in preparation for their being changed from “one-lane highways” into “superhighways.” Think of it as restructuring for greater efficiency. A number of animal studies examining the effects of pregnancy on the female mammalian brain followed with remarkable results. Research published in Scientific American showed mother rats to be better, more efficient learners who are less fearful and are therefore better providers for their young compared to non-mother females. Mother animal subjects were also more resistant to stress and showed enhanced memory and cognition. The researchers theorized that the pregnancy brain undergoes revolutionary changes, at first appearing to be a disorganized construction zone, which may account for mommy brain symptoms. However, once the infant is born and the neuronal changes start to organize and take hold, the result is a better brain. The transformed mother brain is more efficient and focused, having evolved from a self-centered organism to an other-focused caregiver. What’s more, a 2011 animal study conducted by the same lead researcher suggests that better cognitive skills and protection against neurodegenerative disease may last well into later life.

GRAY MATTER PRUNING

Impressed with the research findings on pregnancy and enhanced brain function in animals, scientists set out to learn more about the transformative brain changes in human subjects. A 2017 breakthrough human study found that new mothers experienced gray matter reductions that lasted for at least two years after birth – and this apparent loss came with important benefits. The gray matter shrunk around the brain regions involved in social cognition, and mostly in the network dedicated to the theory of mind. This is the region that helps us think about what is going on in someone else’s mind. When the new mothers looked at photos of their infants, it was these areas that had the strongest response. Researchers observed that where there was the greatest mother-infant bonding, there was also the greatest consolidation of gray matter. Scientists call the phenomenon of gray matter shrinkage “gray matter pruning.” A similar process happens in early childhood and adolescence. The gray matter has myriad interconnections among neurons, and during pruning, the most important connections are strengthened while the others are left to perish. Rather than indicating a loss of function, pruning means that a brain region has become more specialized. This specialization is what will help new mothers adapt to motherhood and respond to the needs of their baby.

FUTURE IMPLICATIONS

The research on brain plasticity during pregnancy and early motherhood is ongoing. In a newer study published in the Archives of Women’s Mental Health, brain plasticity is recognized in areas that implicate caregiving, namely regions involved in reward/motivation, salience/threat detection, emotional regulation, and social cognition (such as the ability to understand and respond to the mental state of the baby).  Yet, this new study explores how these changes also make certain women vulnerable to the development of mental disorders such as postpartum depression. While the research is not conclusive at this point, it hopefully can lead to the prevention of these disorders, which can threaten both the mother and child.

SUPER-MOMMY BRAIN

If you or someone in your life becomes pregnant, remind yourself or that person that the forgetful, foggy brain of pregnancy is actually a sign of a stronger, more able supermom brain in the making. Perinatal 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. Our understanding of trauma and post-traumatic stress disorder (PTSD) has evolved and broadened since it was first added in 1981 to the Diagnostic and Statistical Manual of Mental Disorders, the handbook of psychiatric illnesses widely used by clinicians and psychiatrists in the U.S. Originally, the term trauma and symptoms of PTSD were ascribed only to a life-threatening occurrence such as what a soldier experiences in combat, a first responder in a crisis situation, or a victim of assault or abuse. It later expanded to other life-threatening occurrences like natural disasters, automobile accidents, and child abuse. Today, researchers are discovering that nonviolent causes, such as emotional trauma or the accumulation of smaller stresses or traumas, can also lead to PTSD or what’s called Complex PTSD. Researchers are discovering that nonviolent causes, such as emotional trauma or the accumulation of smaller stresses or traumas, can lead to PTSD or what's called Complex PTSD.
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According to leading trauma researcher, Dr. Bessel van der Kolk, trauma is prevalent and has untold impacts on human health and relationships. In his published article Post-Traumatic Stress Disorder and the Nature of Trauma, he states that the human response to psychological trauma is one of the most important public health problems in the world. Indeed, the effects of trauma extend beyond psychological functioning. Some childhood traumas have far-reaching health consequences later in life, increasing the risk of alcoholism, drug abuse, depression, suicide attempts, risky sexual behavior, and a number of diseases and health issues. Having a better understanding of the nonviolent forms of trauma is important so that sufferers who need help can find it.

What Is Emotional Trauma?

Emotional trauma can result from any type of overwhelming, traumatic experience or series of distressing events that exceed an individual’s ability to process the emotions involved and cope adequately. According to the Center for Addiction and Mental Health, experiencing a traumatic event can harm a person’s sense of safety, sense of self, and ability to regulate emotions and navigate relationships. Long after the traumatic event occurs, people with trauma can often feel shame, helplessness, powerlessness, and intense fear. While emotional trauma can result from life-threatening events, it can also stem from situations where no physical harm is involved. That includes incidences of harassment or adverse childhood events such as neglect, verbal abuse, or parental separation. More nuanced and complex examples of emotional trauma might include relationships with others that have some sort of psychological abuse involved, such as a demeaning boss or controlling romantic partner. Divorce and profoundly humiliating experiences can cause emotional trauma, too.

Trauma From Adverse Childhood Events (ACEs)

Traumas experienced in childhood and their far-reaching PTSD effects have only recently begun to be understood. In 1995, a landmark study conducted by the Centers for Disease Control and Kaiser Permanente sought to identify the extent of ACEs in a group of 17,337 adult participants as well as any potential long-term effects. The participants were surveyed using 8 specific questions that covered neglect, abuse, and household dysfunction—such as witnessing domestic violence. The results were astounding. Nearly 25% of those in the study had been exposed to 3 or more of the 8 ACEs that were being studied at that time. The fact that the participants were primarily middle-class adults suggests that ACEs can happen in almost any household. Of course, we now understand that chronic poverty, community violence, and racism can also adversely affect a child’s mental and physical health and development.

How Trauma Affects Your Body

Trauma impacts your body in profound and lasting ways, particularly in childhood. The actual traumatic event or series of events triggers the body’s stress response. When we are faced with a threat (real or perceived), this fight-or-flight system automatically kicks in and releases cortisol and other stress hormones into our brain and body. This causes our heart rate to go up and our muscles are alerted to either potentially run away from whatever could hurt us or to freeze. It is designed to increase our chances of survival. In normal circumstances, the stress response turns off after the threat passes. However, when there’s trauma, parts of the brain turn off so that we can focus on escape and survival. When this happens, some of the memories about the trauma can get placed in the non-cognitive areas of the brain, such as the sensory system, or in the body. They essentially get hidden away. With PTSD, the brain fails to process the trauma correctly. It doesn’t file the memory of the event as being in the past. The stress response stays engaged, and the brain stays alert to any potential danger, even when it is safe. Details like sights, sounds, or smells, get attached to the trauma memory, and they can become triggers.

What Are the Signs of PTSD?

There are many signs and symptoms that may indicate PTSD. Sleeplessness, anxiety, irritability, hypervigilance, being easily startled, difficulty concentrating, overwhelming guilt or shame, distressful memories, flashbacks, and nightmares are among the most common. Sufferers of PTSD are more likely to engage in self-destructive behavior such as drinking too much or driving too fast, as well as have suicidal thoughts and behaviors. Dr. Besser van der Kolk’s research article cited above makes note of additional symptoms that treatment-seeking patients experienced as a result of being exposed to a range of different traumatic events over their life span. These include affect dysregulation, aggression against self and others, amnesia and dissociation, somatization, depression, distrust, shame, and self-hatred. A type of PTSD called Complex PTSD, commonly resulting from prolonged or chronic trauma, may have some of the traditional PTSD symptoms plus a few more. Complex PTSD may include problems with self-esteem, where the sufferers feel responsible for their trauma. Those who suffer childhood trauma from a caregiver (even verbal abuse and neglect) often blame themselves. They also have emotional dysfunction and relationship problems, often staying in unhealthy relationships because the situation is familiar.

How to Recover from Emotional Trauma and PTSD

If you have experienced any kind of trauma as a child or adult or are showing signs of PTSD, reach out to a mental health professional. There are treatments that have been shown to work. A study published in Biological Psychiatry indicates that cognitive-behavioral therapy may help to reduce symptoms of PTSD, as well as reverses 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. Trauma, 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. Mariah Carey. Bebe Rexha. Russell Brand. Catherine Zeta-Jones. What do these celebrities all have in common? They have all gone public with their diagnoses of bipolar disorder. They are among the nearly 6 million American adults who are affected by the condition, which is characterized by extreme mood swings and significant changes in energy and activity levels. Symptoms of bipolar disorder often emerge in a person’s late teens or early 20s but can also occur later in life. What is it that makes some people more vulnerable to this potentially debilitating disorder that is associated with relationship problems, job performance issues, increased risk of suicide attempts, and a decrease of over 9 years in life expectancy? 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. 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.
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Before exploring these potential risk factors, it’s important to understand the basics of bipolar disorder and its symptoms.

WHAT IS BIPOLAR DISORDER?

Bipolar disorder is also referred to as bipolar spectrum disorder and was previously known as manic-depressive illness. It is a brain disorder that involves both manic episodes and depressive episodes that shift in a cyclical pattern. Symptoms of manic episodes include: Symptoms of depressive episodes include:

10 POTENTIAL RISK FACTORS FOR BIPOLAR DISORDER

Some of the factors that may increase the risk of bipolar disorder include the following:

1. Genetics

Having a family member with bipolar disorder increases the odds that you may experience it. As early as 2007, researchers had identified 2 genes—ANK3 and CACNA1—associated with bipolar disorder. More recent findings in the American Journal of Medical Genetics shows that numerous genetic variations are likely linked to the condition.

2. Emotional trauma

A 2016 review of scientific studies point to traumatic childhood experiences as a risk factor for bipolar disorder and for more severe outcomes related to the condition. Enduring adverse childhood experiences—such as the death of a parent, sexual abuse, or neglect—have been linked to an earlier age of onset of bipolar symptoms and a higher risk of suicide.

3. Substance abuse

There is a high prevalence of addiction in people with bipolar disorder, which is known as comorbidity or dual diagnosis. It appears that the association is a two-way street. Having bipolar disorder increases the likelihood of self-medicating with substances. Likewise, using drugs or alcohol may contribute to the severity of bipolar symptoms. For example, addictive substances may prolong manic or depressive episodes. Specifically, cannabis use was identified in a 2015 review in the Journal of Affective Disorders as a risk factor for bipolar disorder that may cause or exacerbate manic episodes. Alcohol and drugs are also associated with changes in the brain that may play a role in bipolar disorder.

4. High stress

Periods of extreme stress, such as the death of a loved one, divorce, disability, or other life events may trigger the onset of symptoms. A number of studies have found that when stressful life events occur, the following 6 months are associated with an increased risk of the onset of bipolar symptoms.

5. Infections

Some research has found an association between infections, such as T. gondii, and bipolar disorder, although the scientific evidence is mixed.

6. Medical issues

Obesity, migraine headaches, irritable bowel syndrome, and asthma are also associated with bipolar disorder, but it is unclear if there is a causal relationship. It has been suggested that bipolar disorder and these physical ailments may share inflammation as an underlying factor.

7. Mental health issues

A systematic review of existing research indicates that a number of psychiatric issues—including anxiety disorders, panic disorder, ADD/ADHD, conduct disorders, and aggression—raise the risk of developing bipolar disorder.

8. Traumatic brain injury

If you’ve had a head injury, you have higher odds of developing bipolar disorder, according to a 2016 review of 57 studies on TBI and subsequent psychiatric issues. One of the studies included found that people with a prior TBI were 28% more likely to develop bipolar disorder. Brain SPECT imaging can be beneficial in detecting damage from a TBI.

9. Poor sleep

A lack of quality rest appears to impact the severity of manic and depressive episodes, particularly in women with the condition. This finding comes from a University of Michigan 12-year study on 1,100 individuals with bipolar disorder.

10. Gut health issues

This same research from the University of Michigan also found that people with bipolar disorder who are taking antipsychotic medications have lower levels of certain gut bacteria and less diversity of bacteria. Understanding and treating the various factors that can contribute to bipolar disorder or that increase the severity of bipolar symptoms is one of the keys to managing the condition. Bipolar 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, 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.