Anxiety Archives - Amazing Health Advances

Singapore Scientists Reveal Gut Microbes’ Hidden Role in Anxiety

The AHA! Team — Thu, 24 Apr 2025 20:21:06 +0000

Duke-NUS Medical School via EurekAlert! – Could the key to easing anxiety be hidden in our gut? Scientists from Duke-NUS Medical School and the National Neuroscience Institute have discovered a crucial connection between gut microbes and anxiety-related behaviour. Their research, published today in EMBO Molecular Medicine, suggests that microbial metabolites– specifically indoles–play a direct role in regulating brain activity linked to anxiety. This finding opens up exciting possibilities for new probiotic-based therapies to improve mental health. The prevalence of mental health disorders has been rising over the years. According to the latest nationwide study, 1 in 7 people in Singapore has experienced a mental health disorder, which includes depressive and anxiety disorders[1]. In 2019, mental health disorders were one of the top four leading causes of disease burden in Singapore[2]. The research team thus set out to investigate the role microbes play in anxious behaviour. In pre-clinical studies, the scientists observed that in a germ-free environment, those which were not exposed to live microbes, showed significantly more anxiety-related behaviour than those with typical resident live microbes. Further investigation revealed that the increased anxiety was associated with heightened activity in a brain region involved in processing emotions such as fear and anxiety, the basolateral amygdala (BLA). This was further identified to be related to specialised proteins within brain cells known as the calcium dependent SK2 channels, associated with anxiety behaviour. In conditions when the body and brain are exposed to live microbe metabolites, the SK2 channels act like a clutch, thus preventing neurons from becoming overly excited and firing too frequently. Associate Professor Shawn Je from Duke-NUS’ Neuroscience and Behavioural Disorders Programme and one of the lead authors, explained: “Our findings reveal the specific and intricate neural process that link microbes to mental health. Those without any live microbes showed higher levels of anxious behavior than those with live bacteria. Essentially, the lack of these microbes disrupted the way their brains functioned, particularly in areas that control fear and anxiety, leading to anxious behavior.” The mice showed significantly less anxiety-related behavior To better understand the role of microbes in this process, the researchers introduced live microbes into germ-free mice[3]. This reduced the elevated neuronal activity in the basolateral amygdala and thus SK2 channel activity. As a result, the mice showed significantly less anxiety-related behavior—their emotional responses became like those exposed to microbes. The researchers also tried treatment with indoles, microbial metabolites produced by certain microbes. When the germ-free mice were given indoles, they showed reduced activity in the basolateral amygdala and displayed less anxiety-related behaviour. This demonstrated that our indigenous microbes produce metabolites, which suggest a direct link between our microbiota and maintaining mental balance. Professor Sven Pettersson from the Department of Research, National Neuroscience Institute of Singapore, who is also a lead author of the study, said: “Establishing hunger signals and controlling hunger is an evolutionarily conserved defence mechanism. The physiological switch at birth, can therefore, be viewed as a first major wave of anxiety exposure for the newborn, which simply says, “If you don’t eat, you will die.” Additionally, birth is associated with exposure to breast milk, known to contain microbes that can produce molecules known as indoles. Indoles are known to be secreted in plants when they are exposed to stress or malnutrition (draught) and in this paper we report a similar mechanism in which indoles can regulate anxiety levels in mammals. That is, different levels of circulating microbial plasma indoles in the blood may reflect different sensitivity and vulnerability to stressful situations and therefore variable risk of experiencing anxiety-related situations.” The implications of these observations are multiple: The implications of these observations are multiple: for example, it opens for the therapeutic potential of targeting the gut-brain axis to treat anxiety-related disorders by restoring the microbe composition through dietary supplementation with indoles or by introducing indole-producing gut microbes as probiotics. “In other words, it opens for tailor-made therapies in line with 21st-century precision medicine. Studies such as this illustrate the close hereditary relationship that exists between our indigenous microbes and the higher complexity of life,” concludes Pettersson. Professor Patrick Tan, Senior Vice-Dean for Research at Duke-NUS, said: “Our findings underscore the deep evolutionary links between microbes, nutrition and brain function. This has huge potential for people suffering from stress-related conditions, such as sleep disorders or those unable to tolerate standard psychiatric medications. It’s a reminder that mental health is not just in the brain–it’s in the gut too.” The team now hopes to explore clinical trials to determine whether indole-based probiotics or supplements can be effectively used in humans as a natural anxiety treatment. If successful, this could mark the beginning of a new era in mental health care—one where gut microbes help keep our minds at ease. Referrences [1] Institute of Mental Health, Singapore Mental Health study https://www.imh.com.sg/Newsroom/News-Releases/Documents/SMHS%202016_Media%20Release_FINAL_web%20upload.pdf [2] Ministry of Health 28 October 2020 Global Burden of Disease 2019 Study Findings https://www.moh.gov.sg/news-highlights/details/global-burden- of-disease-2019-study-findings [3] The study was conducted according to the National Advisory Committee for Laboratory Animal Research (NACLAR) guidelines. Journal EMBO Molecular Medicine DOI 10.1038/s44321-024-00179-y To read the original article click here.

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Anxiety Natural Remedies: 15+ Ways to Relax & Find Calm

The AHA! Team — Mon, 09 Dec 2024 06:12:13 +0000

Dr. Josh Axe, DC, DNM, CN via Dr. Axe – Anxiety is a normal response to stress or a dangerous situation. It’s often referred to as the “fight or flight” response. Anxiety can be a disabling condition that’s accompanied by long-term stress and a decline in overall health. It contributes to many chronic diseases, even when treated with conventional medications. That’s why we need to use natural remedies for anxiety and other mood disorders that address the root of the problem instead of putting a Band-Aid on your anxiety symptoms. In fact, anxiety can affect people of all ages, with an estimated 31.1 percent of adults in U.S. experiencing symptoms at some point in their lives. In addition, 40 percent to 67 percent of people with anxiety experience signs of depression, which makes it an even more serious and difficult condition to treat properly, and the lifetime prevalence is estimated to be between 4.3 percent and 5.9 percent.. Research shows that people with anxiety have difficulty successfully achieving short- or long-term remission, with remission rates remaining as low as 38 percent after five years. The good news is that there are many natural remedies for anxiety that are safe and don’t cause adverse side effects like so many anti-anxiety medications. By eating a clean and well-balanced diet that contains important nutrients like B vitamins, magnesium and omega-3s, and using essential oils for anxiety, you may notice an immediate difference in your mood, energy levels and sleep patterns. Plus, there are many supplements and lifestyle changes that serve as natural remedies for anxiety as well. What Is Anxiety? Anxiety is a normal response to stress or a dangerous situation. It’s often referred to as the “fight or flight” response. It’s also the most prevalent mental health condition. Anxiety becomes problematic when it is constant or in reaction to inappropriate circumstances, which over time can negatively affect your day-to-day life. In fact, there are a number of anxiety disorders, including generalized anxiety disorder, obsessive compulsive disorder, social anxiety disorder and panic disorder. Anxiety is also a big part of phobias and other issues, such as autophobia (the fear of being alone) and the Sunday scaries. Causes and Risk Factors Causes of anxiety include: stress traumatic life experiences thyroid problems dysfunctional serotonin excessive alcohol caffeine or sugar intake hormone imbalance In addition, research shows that risk factors for anxiety disorders include being female, experiencing stressful life events in childhood and adulthood, having a family history of mental health disorders, having limited economic resources, and being shy in childhood. Signs and Symptoms Although anxiety is characterized by excessive worrying and tension, other physical and psychological symptoms of anxiety can include: muscle tension chest tightness heart palpitations high blood pressure insomnia digestive problems panic attacks irritability difficulty concentrating restlessness sweating anxiousness inability to socialize Natural Remedies for Anxiety Diet 1. Eat a Clean and Well-Balanced Diet Several studies show that there is a connection between the diet choices and psychology, physiology and behavior. Dietary choices impact a person from the moment he or she is born to adult life. Consuming too many or too little calories can increase anxiety symptoms and other psychological or emotional disorders. Also, poor diet can lead to many anxiety symptoms, including moodiness, fatigue and abnormal blood sugar levels that cause nervousness and the jitters. A poor diet can also lead to weight gain, and this can impact your body image and bring on feelings of worthlessness and self-doubt. Eating anti-inflammatory foods can be a natural remedy for anxiety because they are important for neurotransmitters synthesizing and balancing your mood and stress response. In addition, it’s also important to eat healthy fats, unrefined carbohydrates and lean protein. To improve anxiety symptoms, make sure to add vitamin B foods, magnesium-rich foods, foods high in calcium and omega-3 foods — some of the best mood-boosting foods — to your diet too, including: wild-caught fish (like salmon, mackerel, tuna, white fish and herring) grass-fed beef organic chicken nutritional yeast eggs yogurt or kefir leafy greens (like spinach, kale, chard and collard greens) fresh vegetables (like celery, bok choy, broccoli, beets and artichokes) fresh fruits (like blueberries, pineapple, banana and figs) sea vegetables healthy fats (like avocado, coconut oil and olive oil) beans (such as black beans, adzuki beans, chickpeas and fava beans) legumes (like lentils and peas) nuts (such as walnuts, almonds and cashews) seeds (including flaxseeds, chia seeds, hemp seeds and pumpkin seeds) unrefined grains (like farro, quinoa and barley) 2. Avoid Sugary and Processed Foods Research shows that consuming foods that have a high glycemic index can contribute to anxiety and depression. Sugar and refined carbohydrates can give you blood sugar highs and lows throughout the day, increasing anxiety, nervousness and fatigue. These foods can cause mood swings and alter your energy levels, making it more difficult to get your anxiety symptoms under control. They also contribute to inflammation and alter your brain structure and neurotransmitter function. To maintain normal blood sugar levels and improve your anxiety symptoms, stay away from refined foods, including baked goods (like pastries and cookies), sweetened beverages, fast foods, fried foods, processed meat and refined grains (which can be found in cereals and packaged breads). One specific dietary option that covers many of these bases and may actually influence anxiety is the keto diet. Preliminary research in animals has found that following this high-fat, low-carb diet may result in a lowered risk for anxiety. 3. Limit Caffeine and Alcohol Too much caffeine or alcohol can increase anxiety symptoms like moodiness, nervousness and the jitters. A study published by the British Journal of Psychiatry found that abstinence from alcohol is associated with a lower risk of anxiety. To reduce anxiety, avoid alcohol completely, or limit your alcohol intake to one to three drinks per week — but no more than two at a time. Research also shows that consuming too much caffeine can induce anxiety symptoms, and people with panic disorder and social anxiety seem to be particularly sensitive to the effects of caffeine. Limit coffee or black tea to no more than one cup per day. Supplements 4. Ashwagandha Ashwagandha is an adaptogen herb that is often used as a natural remedy for anxiety because it helps stabilize the body’s response to stress. In a systematic review that assessed data on the effectiveness of ashwagandha as a treatment for anxiety, researchers found that most studies concluded with significant improvement in anxiety symptoms with ashwagandha therapy. However, ashwagandha is not only a stress reliever. It also protects the brain from degeneration, and it works to improve anxiety symptoms by destroying free radicals that cause damage to the brain and body. Research shows that ashwagandha helps improve focus, reduce fatigue and fight anxiety without the side effects of most anti-anxiety medications. 5. Kava Root Research shows that kava root can be used to treat anxiety because it’s a nonaddictive and non-hypnotic anxiolytic. Kava is used to improve mood, ease anxiety and boost sociability. It’s also used in homeopathy. It works by stimulating dopamine receptors and inducing euphoria. In fact, a randomized, controlled trial conducted in Australia found that kava can be considered a first-line therapy for generalized anxiety disorder, and it’s shown to be safe for people undergoing treatment. A meta-analysis reported by Cochrane that involved seven trials suggests that there are significant effects from kava treatment for anxiety with few side effects, which are all considered mild. Take kava under the guidance of your health care provider, as it can interact with certain medications. Also, do not consume alcohol if you are using kava, and be aware of the most common side effects, including headache, drowsiness and diarrhea. 6. 5-HTP (5-hydroxytryptophan) Supplementing with 5-HTP, which is synthesized from tryptophan (an essential amino acids that acts as a mood regulator), can help treat a number of issues that are associated with anxiety, including trouble sleeping, moodiness and headaches. 5-HTP increases serotonin, which is a calming neurotransmitter that transmits signals between the nerve cells and alters brain functions that regulate your mood and sleep patterns. Studies show that 5-HTP therapy is associated with a significant reduction in anxiety due to its calming effects. However, it’s important that you do not take 5-HTP with any prescription anti-anxiety or antidepressant medications. 7. GABA (Gamma aminobutyric acid) GABA is an amino acid that is responsible for decreasing anxiety in the nervous system, and it also helps relax your muscles. It’s used for a number of conditions in addition to relieving anxiety, including reducing PMS, relieving insomnia, stabilizing blood pressure, treating ADHD, burning fat and relieving pain. GABA is also an inhibitory neurotransmitter that can cause a sedative effect, helps regulate nerve cells and calms anxiety. Anti-anxiety drugs, like Xanax and Valium, work to increase the amount of GABA in the brain. There are GABA supplements available in your local health food or vitamin store. Another option is to use valerian root, which naturally increases your brain’s GABA level and helps calm anxiety. 8. Magnesium Magnesium plays many important roles in the body, and magnesium deficiency is one of the leading deficiencies in adults. If you’re struggling with anxiety, you may want to try taking a magnesium supplement. Magnesium helps relax your muscles and calm the nervous system. Also, it’s vital for GABA function and regulating certain hormones that are crucial for calming the brain and promoting relaxation. Magnesium is commonly used to combat anxiety, poor digestion, muscle spasms and trouble sleeping. Look for magnesium in citrate, chelate and chloride, which are forms that the body absorbs better. However, be aware that too much magnesium can cause diarrhea, so be careful with the dose. Because of this, start with smaller amounts of magnesium, and work your way up to a dose that’s effective for you. 9. Vitamin B Complex B vitamins help combat stress and stabilize your mood. Vitamin B6, in particular, serves as a natural remedy for anxiety because it works to boost mood, balance blood sugar levels and maintain a healthy nervous system. In fact, symptoms of a vitamin B6 deficiency include anxiety, irritability, depression, changes in mood, muscle pains and fatigue. In addition, vitamin B12 is also important for fighting chronic stress, mood disorders and depression. It helps improve your concentration and energy levels and allows your nervous system to function properly. Other supplements that show potential as natural remedies for anxiety include: Melatonin L-Theanine Lemon Balm Essential Oils 10. Lavender Oil Lavender oil has been shown to reduce anxiety and help relax the body. A multi-center, double-blind, randomized study conducted in Germany found that Silexan, an oral lavender oil capsule, was just as effective as benzodiazepine, anti-anxiety medication that usually induces sedation and had a high potential for drug abuse. Research also shows that using lavender oil topically or inhaling lavender can help induce calmness and relieve symptoms of anxiety, like nervousness, headaches and muscle pain. Put three drops of lavender oil in your palm, and rub it onto your neck, wrists and temples. You can also diffuse lavender oil at home or at work, inhale it directly from the bottle for immediate relief, or add five to 10 drops to warm bath water to fight anxiety naturally. 11. Roman Chamomile Roman chamomile essential oil is used to calm nerves and reduce anxiety because of its mild sedative and relaxation-promoting properties. Inhaling it works as an emotional trigger because the fragrance travels directly to the brain to help fight anxiety symptoms. A study published in Alternative Therapies in Health and Medicine found that when chamomile oil is taken orally, it causes a significant reduction of anxiety and depression symptoms when compared to a placebo. Diffuse five drops of Roman chamomile oil at home or at work, inhale it directly from the bottle, or apply it topically to the neck, chest and wrists. Roman chamomile is also gentle enough for children to use as a natural remedy for anxiety. Lifestyle 12. Physical Activity Regular physical activity helps improve sleep quality, reduce inflammation,...

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How to Care for a Loved One with Dementia

The AHA! Team — Wed, 27 Nov 2024 06:37:37 +0000

University of Miami via Newswise – More than 11 million Americans are tasked with the responsibility of taking care of someone with cognitive decline. A diagnosis of Alzheimer’s disease or related dementias (ADRD) for an aging loved one can be devastating for a family. In 2023, it was estimated that 6.7 million Americans of all ages had the diagnosis of Alzheimer’s disease. More than 11 million people care for a loved one with Alzheimer’s or a related dementia, according to the Centers for Disease Control and Prevention, and about 80 percent of those patients are cared for in the home. Dr. Elizabeth Crocco is a geriatric psychiatrist and the medical director of the Memory Disorders Clinic Center for Cognitive Neuroscience and Aging at the University of Miami Miller School of Medicine. Over the course of her career, she has seen thousands of patients and their families. She reports that for some families, the diagnosis of ADRD can be helpful because it ultimately can explain that the illness is not just due to normal aging. For others, a diagnosis can be scary. “It can be frightening because they know that it is irreversible and that it progresses,” she said. “The idea that the person will lose part of who they are, not just cognitively, but part of their essential personality, brings up a lot of feelings.” Cognitive impairment is the hallmark feature of ADRD, but these illnesses can also have behavioral changes. These include agitation, irritability, depression, and anxiety. It is important for care providers to learn how to handle these situations while also maintaining their own mental health, she said. In her clinic, Crocco and her team work with care providers so that they understand the condition and can better manage its symptoms. This includes how to communicate with the loved one. “The memory issue is not the only problem that is making one’s loved one suffer, and a family member can have a difficult time,” she said. “It is the psychiatric and behavioral symptoms that are often the most difficult to deal with: depression, anxiety, anger issues, agitation, along with resistance to care and help.” Medications, of course, can help, but effective and consistent caregiving is paramount in coping with a patient with ADRD. Crocco offered some helpful tips that can make taking care of an individual with ADRD easier: Establish a routine Consistency is key. Chaotic home situations are not kind to people with cognitive impairment. Traveling is a change of routine that can lead to more behavioral problems and confusion. If they resist a task, try not to force them to do it. Wait an hour or more as their attitude may change later. Keep calm Keeping calm and composed is important when dealing with a loved one with ADRD. Also, remember that your reality might not be theirs, and you need to be respectful. Crocco’s mother had dementia. She tells this story: “One time I was at my mother’s house, and I had left a piece of pizza on the stove. My mother began screaming and cursing because there was a piece of pizza on the stove, and it upset her. I took the pizza off the stove, washed the area down, and I said: ‘I am so sorry, Mom, that I upset you.’ She calmed down immediately.” Sundowning It can happen earlier than expected, in the late afternoon. During this time, for both biological and situational reasons, an ADRD individual may become more confused, disoriented, agitated, and paranoid, as well as anxious and fearful. It is important for loved ones to predict patterns to minimize problems behaviorally without always opting for medications. Therapeutic fibbing Cognitive decline often leaves the person with memories of the past. If a loved one has forgotten that someone is deceased, they may repeatedly ask about them. At times, it might be better to let them believe that they are still alive. “What is the alternative?” asked Crocco. “Letting them relive the death over and over again?” Often arguing with a loved one with Alzheimer’s is a losing proposition and only leads to agitation and discord. “You argue and you lose,” said Crocco. Use music and pets Often introducing preferred music from the loved ones’ era can assist in preventing behavioral problems and be very entertaining and enjoyable. Bringing in pets for ADRD individuals to interact with can also assist. It is well known that having animal or pet interactions can lower ones’ stress level as well as blood pressure, said Crocco. Seek help An adult day care center is a good alternative to help a care provider with the help of a loved one with ADRD, said Crocco. Besides providing social interaction and dementia care during the day, it also affords the caretaker time to work or rest, said Crocco. Learn more about the Memory Disorders Clinic at the University of Miami Health System. To read the original article click here.

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How Bird Songs Can Help Reduce Anxiety

The AHA! Team — Thu, 09 May 2024 20:07:22 +0000

Dr. Caroline Leaf – In this podcast (episode #516) and blog, I talk about one helpful way to improve your mental wellbeing: listening to bird songs! Bird songs have been known to have several positive effects on humans, contributing to our well-being in various ways: Reducing Stress: Listening to bird songs can have a calming effect on the human mind. The gentle and soothing melodies can help reduce stress and anxiety levels, promoting relaxation and a sense of tranquility. Connection to Nature: Bird songs connect us to the natural world, even if we’re in an urban environment. This connection with nature can provide a sense of escapism and rejuvenation, especially for those who may not have regular access to natural settings. Improving Mood: The melodic and often cheerful tunes of bird songs can have a positive impact on our mood. Hearing these sounds can trigger the release of neurotransmitters like dopamine, which are associated with feelings of pleasure and happiness. Enhancing Concentration and Focus: Bird songs are typically gentle and repetitive, which can create a soothing background noise that enhances concentration and focus. This is why some people find it helpful to have ambient bird sounds while working or studying. Aiding Mindfulness and Meditation: Bird songs can be used as a focal point during mindfulness exercises and meditation. The sounds provide a point of focus for attention, helping to anchor the mind in the present moment and promote relaxation. Providing a Sense of Normalcy: Bird songs are a common and natural part of the environment in many places. Hearing them can provide a sense of routine and familiarity, which can be comforting, especially during times of uncertainty or change. Encouraging Outdoor Activities: The lure of bird songs can encourage people to spend more time outdoors, engaging in activities like walking, hiking, or simply sitting in a park. Spending time in nature has numerous physical and mental health benefits. Cultural and Artistic Significance: Bird songs have been a source of inspiration for artists, musicians, and writers for centuries. They have been incorporated into various forms of creative expression, contributing to cultural richness and diversity. It’s worth noting that the positive effects of bird songs on individuals can vary based on personal preferences and cultural backgrounds. Some people may find bird songs incredibly soothing, while others might not experience the same level of positive impact. However, in general, the connection to nature and the calming qualities of bird songs can provide a valuable contribution to our overall well-being. For more on managing your mental health, listen to my podcast (episode #515). Podcast Highlights 1:00 The mental health benefits of birdsong 1:45 How birdsong can reduce stress & anxiety 4:40 Nature & mental health 6:27 How birdsong can help improve concentration & focus 9:00 How birdsong can help establish a sense of normalcy This podcast and blog are for educational purposes only and are not intended as medical advice. We always encourage each person to make the decision that seems best for their situation with the guidance of a medical professional. References – https://www.washingtonpost.com/wellness/interactive/2023/birds-song-nature-mental-health-benefits/ – https://www.nature.com/articles/s41598-022-20841-0 – https://neurosciencenews.com/birdsong-mental-health-21639/ – https://www.psychologytoday.com/us/blog/am-i-right/202307/how-bird-songs-improve-mental-health To read the original article click here.

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Dealing with Textxiety

AHA Publisher — Wed, 01 May 2024 05:00:43 +0000

Dr. Caroline Leaf – In this podcast (episode #566) and blog, I talk about how to manage texting anxiety (yes, it’s a thing!). I am sure you have had the experience where you see a text come through and your heart just sinks into your stomach.Texting anxiety is so real that it even has its own coined term, “textxiety“! Some people may worry that their messages will be misinterpreted or taken out of context. In fact, many people feel a sense of unease, worry, and stress when texting. Although this may sound strange, it is important to remember that texting is another form of communication—it makes sense that it could cause someone to feel a sense of anxiety. Some people may worry that their messages will be misinterpreted or taken out of context. They are concerned that the recipient will not understand the intended tone or meaning of their messages. For others, texting can create a sense of urgency; someone may feel pressured to respond immediately, which can lead to anxiety, especially when they are unable to reply promptly. In other cases, someone may obsessively review and revise their messages before sending them, fearing that any wording or phrasing could be problematic. This can add a lot of stress to a conversation. And some people may find texting stressful as they are not able to read the nonverbal cues that they rely on in face-to-face interactions. In other cases, someone may obsessively review and revise their messages before sending them.. If you are someone who battles with texting anxiety, I recommend using the Neurocycle mind management method I have developed and studied over the past three decades, which I discuss in detail in my book Cleaning Up Your Mental Mess and my app Neurocycle. It has 5 steps: Steps 1-3: gather, reflect and write down how you feel when a text comes in. Try to analyze why texting gives you anxiety. Take into account your emotions, behaviors, bodily sensations, and perspective when you receive a text. Sit with these feelings and write them down to help organize your thinking and bring clarity to the situation. Use who/what /when/where/why questions to find the pattern behind your reactions. Step 4: recheck. Once you feel like you understand the meaning behind your anxiety better, try to come up with solutions to alleviate the stress you feel when texting. This will take you to: Step 5: the active reach. This is a thought or action you need to practice daily to help you reconceptualize what you worked through in the previous step. What are you going to do each day to give yourself the time and mental space needed to deal with what is bothering you and turn this situation into something constructive? Here are some examples: Establish clear boundaries for when and how often you engage in texting. It’s okay to take breaks from your phone! Send a text to someone that you will reply to later when you get the chance in order to alleviate the stress that comes with feeling bad about not replying. Take a moment to think before responding, especially if the conversation is emotionally charged. Avoid rushing to reply when you’re upset or anxious! If certain individuals consistently cause text anxiety, consider blocking or muting their messages temporarily. This can provide relief and time for you to regroup. Be kind to yourself and recognize that it’s normal to make mistakes or experience anxiety in communication and texting is a form of communication just like any other! Remind yourself of this. If you can, put your phone on “Do Not Disturb” mode when you are working or at night when you are sleeping. Tell people that you do not answer texts during certain hours. Categorize your texts with colors and pictures, so that you know what to read first and what to leave until you feel better prepared. If a text is causing you a lot of anxiety, perhaps get someone else to read it first. Before opening a text, prepare yourself with breathing exercises or movement like yoga stretches to ground you. The key thing to remember that text anxiety is a pretty common experience. It is not something to be ashamed of! It’s okay to seek help or employ strategies to alleviate it. By incorporating these practices into your digital communication routine, you can make texting a less stressful and more enjoyable means of connecting with others. For more on texting anxiety, listen to my podcast (episode #566). Podcast Highlights 3:20 Text anxiety is a real thing! 5:30, 8:44 Signs that you may be experiencing text anxiety 13:00, 19:33 How to manage text anxiety This podcast and blog are for educational purposes only and are not intended as medical advice. We always encourage each person to make the decision that seems best for their situation with the guidance of a medical professional. To read the original article click here.

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How Hard Is It to Stop Antidepressants?

AHA Publisher — Fri, 02 Dec 2022 08:00:18 +0000

Dr. Caroline Leaf – In this podcast (episode #435) and blog, I talk to clinical researcher and fellow at University College London Dr. Mark Horowitz on his own experience on psychiatric medication, the many myths surrounding antidepressants, safely withdrawing from psychiatric drugs, and so much more! Mark works in London as a Clinical Research Fellow in the NHS and an Honorary Clinical Research Fellow at UCL while training as a psychiatry. As well as his work in this field, he has also completed a PhD in the neurobiology of depression and the pharmacology of antidepressants at the Institute of Psychiatry, Psychology and Neuroscience at King’s College London. But Mark does more than study psychiatric medications. As he notes, “At the same time as researching the way in which antidepressants worked I have also been taking this medication since I was a medical student. It was not until 15 years later that I tried to come off this medication as I wondered whether it was responsible for the fatigue which had led to me being diagnosed with the sleep disorder, narcolepsy. When I tried to come off this antidepressant over 4 months I received a very abrupt education into antidepressant withdrawal symptoms. I experienced insomnia, panic attacks, dizziness, anxiety and low mood. This was nothing like the Woody Allen-level neurosis that had led me to start them in the first place – and I had experienced nothing like it before. It was also something that I had not been taught about at medical school or in psychiatry training. I soon learnt by reading the academic literature available that the psychiatrists and academics at the institution I had studied at and others like them around the world had little helpful to say about withdrawal effects from antidepressants – they recommended stopping the drugs over 2 to 4 weeks, and reported that the symptoms were mild and brief. Many prominent academics with close ties to pharmaceutical companies attacked academics and patients who complained of trouble coming off their antidepressants, accusing them of malingering, or seeking legal payments. Instead, the place where I found the most useful advice was online peer-support websites (especially Surviving Antidepressants) filled with people trying to come off their antidepressants. There I found people describing the exact same symptoms I had experienced: like me, their symptoms were neither mild, nor brief. And this was not a handful of people – instead I found tens of thousands of people with near identical complaints. None seemed to be malingerers, in it for a buck or ignorant – they all had been told by doctors that there would be no major issue in coming off their medication and all had been given unhelpful advice by their doctors to come off in just a few weeks. Even more helpfully for me, these online groups described a better way to come off antidepressants: going down by small amounts, that become smaller and smaller as the total dose got lower, and going down to very tiny amounts before completely stopping. I am using this method to come off the antidepressant I have been on for so many years, as well as the other psychiatric drugs I ended up being prescribed, in what I now see as a prescribing cascade, where adverse effects led to more medications. Reducing my medication has greatly improved the tiredness, problems with memory and concentration that have plagued me for years (and for which I was given psychiatric and neurological explanations).” Indeed, based on his research and experience, Mark has written an excellent paper about how to come off antidepressants that was published in The Lancet Psychiatry and widely reported. He also works with other doctors and the public how to teach people how to safely taper off antidepressants and other psychiatric medications based on his own personal and professional experiences, and the realization that he has been “misled on how difficult it is to stop psychiatric medications”. Mark has dedicated his career to “re-evaluating the other information he has taken for granted about psychiatric medications, how they work, what they are treating and what their long-term effects might be” and helping people who are suffering find ways to heal and be at peace within their own minds. Mark is also one of the authors of the groundbreaking study on the serotonin depression myth that recently made headlines around the world. As mentioned in my interview with journalist and mental health advocate Robert Whitakerand my interview with psychiatrist, researcher and professor Dr. Joanna Moncrieff, the chemical imbalance theory has been around for a long time. From the 1970s, drug companies and many mental health professionals have largely marketed psychiatric drugs as anti-psychotic, anti-depressive, or anxiolytic (anti-anxiety)—cures combating a particular disease, notwithstanding the lack of evidence for chemical imbalances or other pathologies related to mental illness. This was recently highlighted in the groundbreaking systematic review study led by Dr. Mike Horowitz, Dr. Joanna Moncrieff and their team. As they note in their study on the serotonin theory of depression (alongside many other mental health professionals and advocates), the chemical imbalance approach is shaped by the assumption that symptoms of depression and other mental health issues are caused by a brain chemical abnormality, and that psychotropics like anti-depressants help rectify this abnormality and improve mental health. Even though this hypothesis dominates the way we think about mental health, we have no evidence that it is the best way to understand mental issues, as Mark and his team point out. First, there is no strong evidence that mental struggles like depression, for example, is associated with any particular biochemical abnormality. Moreover, we do not know if the drugs we use work in this way, i.e. correcting biochemical imbalances. This is due to the fact that the mental health drugs we use are psychoactive. They cross the blood-brain barrier and change the normal state of the brain, which means they can change our feelings, thoughts, perceptions and even behaviors, just in the same way a substance like alcohol can (as Dr. Moncrieff discussed in our interview). As Mark, Joanna and the other authors of the study note in their article in the journal Molecular Psychiatry, “the main areas of serotonin research provide no consistent evidence of there being an association between serotonin and depression, and no support for the hypothesis that depression is caused by lowered serotonin activity or concentrations”. If we do not have good evidence that psychiatric medications like antidepressants do not work by correcting or reversing a chemical imbalance in the brain that causes depression, it is important that we review the way we use their drugs, many of which may even cause chemical imbalances in the brain, and can have many negative side effects (like the ones Mark himself experienced) that, unfortunately, are often just assumed to be the result of the mental condition returning. This is why he is passionate about helping people safely withdraw from these medications. As Mark notes, there is actually very little official guidance on how to stop psychiatric medication safely. There has been very little research on this subject, although, thankfully, this is changing, not least through the work done by Mark and other professionals like him. The key thing to understand about withdrawal is that“no one should stop their antidepressant medication abruptly—this can be dangerous and is known to cause withdrawal effects, which can be severe and long-lasting in some people, especially those using the medications long-term. If anyone is considering this choice…discuss it with your doctor and, if you go ahead, to undertake a gradual and supported reduction as advised by recent Royal College of Psychiatry guidance.” There are ways to withdraw from psychiatric drugs safely, which Mark has written extensively about including in a recent paper about how to come off antidepressants, although this should always be done under the guidance of an appropriate medical professional. When withdrawing, there are several key points to consider: Come off psychiatric medication SLOWLY. Go down in SMALL AMOUNTS. It is very important to understand that very small amounts of any kind of psychiatric medication can have large effects on the brain. It is important to note that with psychiatric drugs you can reduce higher doses a lot quicker than lower doses. For lower levels, people often use tapering strips or liquids to reduce the drug by very small amounts over time. This is why it is important to make smaller and smaller reductions over time as you get down to lower doses (by proportion), based on the effect these doses have on the brain. It is necessary to take a flexible approach as everyone’s situation and past history is different, and avoid switching between certain drugs as much as possible. There are different ways to decrease doses, which should be done under the guidance of a medical professional. These include dividing tablets, using a liquid version of the drug and a syringe, and using compounding pharmacies to order smaller doses or tapering strips. There are also great sources of information like Mad in America, Rxisk, ISEPP and other patient-run websites (like the kind Mark mentions) that seek to provide people with helpful information and address all parts of the human experience, not just our biology. To read the original article click here.

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The Most Important Thanksgiving Recipe

AHA Publisher — Wed, 23 Nov 2022 08:00:03 +0000

Dr. Don Colbert – What is your most important Thanksgiving recipe? Your amazing turkey recipe? Your favorite mashed potatoes? The family’s secret-ingredient pumpkin pie? How about a grateful heart? A content attitude? How about peace and joy for Thanksgiving, the Holiday Season, and into the next year? God’s given us a recipe for these as well. In fact, you can start today with the most important Thanksgiving recipe. It can set your tone moving forward. This year, let’s focus on different ingredients. Ones that can change our lives. The Most Important Thanksgiving Recipe 1 PART GRATITUDE We’ve talked at length about ways to practice gratitude during the last few years. In fact, one of the best ways is to simply keep a gratitude journal to document things for which you’re grateful, big and small. You can write your gratitudes throughout the day, at the beginning of the day, or before bed. Thank God. Make this your lifestyle. What’s more, you can bless others with your gratitude by writing a note to someone. Let them know why you’re grateful for them. This may spur a whole circle of gratitude around you. It’s a great first ingredient! 1 PART CONTENTMENT Gratitude and thanksgiving are great, but what if we went beyond the blessings and truly learned to be content? Paul wrote: “I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want.” (Philippians 4:12). While you’re listing the things for which you are grateful, what if you continued the list with “I am content with” and listed the things in your life with which you are wrestling? The things that make you anxious. The things that are troubling. What if, instead of glossing over the hard things, we listed those, lifted them in prayer to God, and determined to be content in our trust in Him? Of course, this does not mean we aren’t motivated to change bad situations. Paul was an incredibly motivated, active person. But perhaps listing the bad alongside the good and trusting God is the key to changing our hearts and our situations. God never asked us to fake it and pretend everything is great. In fact, Jesus instructs us to give our anxieties to Him. We can acknowledge them. There’s power in this. In fact, Paul, after stating that he has learned to be content in everything, proclaimed: “I can do everything through him who gives me strength.” (Philippians 4:13). 1 PART PEACE Oftentimes, as we spend more time being grateful and becoming content, as we give our burdens to God, peace and joy follow. Miraculously, this can happen even when our circumstances don’t change. Peace is a condition of our hearts, not our environment. God tells us how we can experience peace: “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” (Philippians 4:6-7). Within the most important Thanksgiving recipe, may you receive the amazing gift of peace. 1 PART JOY What gets mixed in after we are grateful, content, and peaceful? How about joy? This last ingredient is the outward expression of all that God has done in our hearts. He can change us from anxious and negative to gracious, content, and peaceful. Even joyful! As He does, let your joy burst forth. What Can Gratitude, Contentment, Peace and Joy Do for Your Body? Although our spiritual Thanksgiving Recipe is the most important, it affects our physical health as well. In fact, we see in research that gratitude and contentment, which bring forth peace and joy while reducing anxiety, improve our health. They encourage: Stronger mental health: Amazingly, you can decrease cortisol (the stress hormone) by up to 23% by practicing gratitude (1). What’s more, healthcare practitioners have sustained lower perceived stress (decrease of 28%) and depression by keeping a gratitude journal (2). Controlling cortisol is crucially important to overall health. Healthier Hearts: In studies, gratitude is associated with better cholesterol levels, lowered blood pressure and decreased heart rate variability. This all works together to improve cardiovascular health and overall health (3, 4). Ease with Change and Healthy Habits: Some benefits of gratitude work in reverse. Researchers have found that those who practice gratitude also tend to make healthier choices. Specifically, there’s an association between those who are reportedly grateful and less use of tobacco, more exercise, and better food choices (5, 6). On the flip side, gratitude intervention shows promise when helping patients increase healthy habits. In one study, 31% of participants quit smoking and maintained abstinence after 6 months, compared to meta-analysis averages of 23% with a nicotine patch alone (7). Stronger Immune Function: Gratitude and optimism can actually improve your body’s response to inflammation. Studies have found that our bodies produce more disease-fighting cells when we are grateful and optimistic (8). In addition, anytime you reduce cortisol, you maintain a healthier balance with DHEA levels. This supports healthy immune function (9). Better Sleep and Healthy Aging: One key factor to healthy aging is brain health. One necessity for brain health is sleep. Fortunately, gratitude supports better sleep (10)! In one study, gratitude was linked to a 10 percent improvement in sleep and a 19 percent decrease in depression levels in patients with insomnia (11). What About Thanksgiving Food? Of course, the food is great too. Let’s celebrate with some of our favorite Keto Zone Thanksgiving favorites: Keto Zone Thanksgiving Menu: Keto Zone Stuffed Mushrooms Keto Zone Pumpkin Soup Keto Zone Thanksgiving Turkey with Gravy Keto Zone Cranberry Jam Keto Zone Cranberry Walnut Roasted Brussel Sprouts Keto Zone Cauliflower Mashed “Potatoes” Keto Zone Green Bean Casserole Keto Zone Thanksgiving Stuffing Keto Zone Pumpkin Cheesecake Bottom Line This Thanksgiving, consider a new recipe with new habits (ingredients). Start with daily gratitude and add daily contentment. Give your thanksgivings and anxieties to God. Then, notice the peace in your heart. Finally, let your joy shine through. Let’s make this entire Holiday Season a springboard of God’s goodness into next year. To read the original article click here.

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How to Break Free from PTSD

AHA Publisher — Fri, 11 Nov 2022 08:00:26 +0000

Dr. Caroline Leaf – In this podcast (episode #425) and blog, I talk to former army captain, politician, attorney and podcast host Jason Kander about his new book Invisible Storm, managing and healing from PTSD and depression, what it looks like to seek help for mental health issues, overcoming mental health stigmas, and so much more! As noted in his book: “In 2017, President Obama, in his final Oval Office interview, was asked who gave him hope for the future of the country, and Jason Kander was the first name he mentioned. Suddenly, Jason was a national figure. As observers assumed he was preparing a run for the presidency, Jason announced a bid for mayor of Kansas City instead and was headed for a landslide victory. But after eleven years battling PTSD from his service in Afghanistan, Jason was seized by depression and suicidal thoughts. He dropped out of the mayor’s race and out of public life. And finally, he sought help. In this brutally honest second memoir, Invisible Storm, Jason has written the book he needed in the most painful moments of his PTSD. In candid, in-the-moment detail, we see him struggle with undiagnosed illness during a presidential bid, witness his family buoy him through challenging treatment, and, giving hope to so many of us, see him heal.” As Jason points out, in the army, the message you receive is that what you are doing is no big deal, and other people have it much worse. This makes it easier for people in military to do their job, especially when they are surrounded by danger and doing potentially life-threatening tasks. The notion that it is “no big deal” is like mental armor and helps soldiers do what they need to do. However, when you get out of army, there is no process for switching off this mindset. Many soldiers know [think] that it is okay for people to get help, but also believe that what they did “is no big deal” compared with what other people have gone through. Consequently, many former members of the military feel that if they are struggling and ask for help, this dishonors people that have gone through more than they have. Unfortunately, the military doesn’t do a good job of teaching soldiers when they are discharged that they have actually been through a lot and are entitled to get help. Indeed, we all need to process our experiences, even if we haven’t gone to war or been in the military. We all go through challenges, and if we don’t process what we go through, it can affect our lives in other ways, such as the night terrors that Jason experienced. As I have mentioned before, everything we experience is stored in our nonconscious mind. Things that happen to us do not just go away—we cannot outrun our past. We have to go through it; we have to reconceptualize our memories before they impact how we function. As Jason points out, there is a common misconception that if enough time goes by, we will be okay, but trauma doesn’t age well. We have to put in the hard work and deal with our stuff and change how it plays out in our future. This is part of being human. Indeed, we are with ourselves always, which is why mind management and self-regulation are so important. These are life skills, not one-off things. We cannot just “fix” an issue and move on. Life is filled with ups and downs, and figuring out how to manage these feelings and how they impact us is one of the most important things we can learn as human beings. To read the original article click here.

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Discover 10 Ways to Deal With Doom Fatigue

AHA Publisher — Wed, 09 Nov 2022 08:00:48 +0000

Stephanie Woods via NaturalHealth365 – It’s everywhere you look these days, doom and gloom, and the world is falling apart. It’s on the television, social media, newspapers, magazines, and on the lips of just about everyone you meet, from your best friend to the gentlemen in the checkout line at the grocery store. They’re all talking about how the economy is tanking, out-of-control immigration, scary pandemics, rising homelessness, increasing government overreach, and people hating each other for the political party they support, the religion they choose, and the car they drive. Sometimes it seems like all this drama sucks the air right out of the room, and if you’re like many people, you probably wish you could just turn it off and breathe for a while. But you can’t. It is relentless and pervasive, and you feel so overwhelmed and anxious. You need a break. What you need a break from is “doom fatigue.” “Doom Fatigue” Leads to Sleep Issues, Anxiety, and More A person with doom fatigue feels overwhelmed because they are bombarded with one negative or stressful event after another within a short window. Because it is constantly put before them in one form or another, they may perceive that the issue is bigger or worse than it really is. The main reason is that they are constantly receiving input about it, hearing reports and discussions about it from a number of sources. This can result in obsessive thoughts that can lead to depression, anxiety, sleep problems, and increased stress that can affect blood pressure, heart conditions, and other stress-related health issues. The human body was not meant to be in a permanent fight, flight, or freeze status; that is too taxing on the organs. To escape or avoid all of that, some people will shut it all down completely, refusing to look at any news outlets or listen to any reports. Unfortunately, this complete avoidance can also be detrimental because they could miss vital information that they need to know. It is a delicate balance, but there are ways to manage it all without suffering from information overload and succumbing to doom fatigue. Discover 10 Simple Strategies for Managing Doom Fatigue There are ways you can manage doom fatigue and stop feeling like you have a little black cloud hovering over you. Some of these tips may be hard at first, but it’s important to stick to them. You will be healthier and happier as a result. Narrow your pool of sources. Bombardment starts because the information is coming from everywhere. Control the bombardment and choose only a few sources that you trust and only get your information from there. Find other ways to occupy your mind. Read a book, do crafts, play a video game, paint, work in the yard – do something that will occupy your mind so you aren’t contemplating the issues that overwhelm you. Get your head out of the game. Shut it down and walk away for a while. Stop engaging with the topic, watching every YouTube video, and reading every social media post about it. Give your mind and your body a break. Walk away from it for a while. Schedule your news check-ins. Resolve to only reading the news or viewing news videos at certain times of the day. Avoid when you first wake up and right before you go to bed. Instead, opt for mid-morning and early evening or some schedule like that. Get social in person. Get off social media. Get off your devices. Go out and talk to real live human beings. Hang out with friends, join a club, or take a class. Just do something to get you in the presence of other human beings in real time. Stay away from the comments! When you are reading articles or watching videos online, do yourself a huge favor and stay away from the comments. That is where facts really get tangled, and emotions run high. It isn’t worth it, and most of the time, there is no profit in it at all. Assess your assumptions. Take some time to reflect on your assumptions and beliefs. Challenge them and examine them to see if they hold water or if they have just become a habit. Then, it may be time to let them go. Put down the device. Do yourself and your family a favor and put down your device. Don’t use it while eating, right before bed, or as soon as you wake up. Give your brain a break. There are more than enough hours in a day to be able to spend time on your device, but it should not be all day. Put it down and engage with the real people in your life. Focus on the things you can control. If you can’t control it, then worrying is wasted energy. Instead of looking at where you are powerless, look at the areas that you can control and focus on them. Take care of yourself. Eat right, exercise, get plenty of sleep, stay hydrated, and practice stress management strategies. Taking care of yourself will make it easier for you to manage your doom fatigue until it isn’t even an issue any longer. Sources for this article include: ActivistPost.com HBR.org To read the original article click here.

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