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Here Are Some of the Best Ways to Deal with Holiday Grief
If you’ve recently lost someone you love, the holidays can be particularly challenging as they tend to amplify grief. It’s important to acknowledge the complexity of emotions that can arise during this time, and be prepared to take extra measures to care for yourself. So, how does one best cope with grief during the holidays? Experts say that healthy grieving probably looks different for each individual. We process loss in various ways. Still, there are some general steps one can take to make the holiday less painful, more meaningful, and maybe even a new beginning of sorts. Here are some helpful tips for how to manage holiday grief. Holiday Grief: 8 Ways to Cope with the Loss of a Loved One 1. Be Willing to Feel Those who work in the field of grief recovery almost universally encourage grievers to feel the grief. That means not staying overly busy or checking out in numbing behaviors, but instead slowing down enough and allowing pockets of downtime where you can actually feel and begin to heal. A movie that lifts you up or makes you cry – or both – can help in this regard. This takes a conscious effort because no one likes to feel the deep emotional pain of real loss. The best way to deal with grief is to face it when it comes up and feel it fully. Often grief comes in waves that are intense, and then they pass with times in between of relief. It’s also okay to laugh and smile if you feel it, too! 2. Understand You Are Altered Grief affects your entire being – that means physiologically too. Studies show that grief is associated with: higher stress disrupted sleep compromised immune function a greater risk of heart health problems As a coping mechanism, your brain may attempt to dissociate itself from emotional pain, which can be experienced as brain fog. Additionally, emerging research from the University of Colorado indicates that our brains encode a bond with those we love, and when we experience loss, our brain actually has a period of readjustment where it rewires itself. Grief has altered you and you may be more limited in what you do this holiday season. Whatever plans you choose to make or not make should be informed with this understanding. 3. Turn Up the Self-Care Knowing that you’re altered and need to make space to feel, this is prime time for upping your self-care. You can start with the basic tenants of good health: ensure you’re eating brain healthy foods, getting plenty of rest, exercising regularly, and avoiding alcohol and refined sugars in excess. Do things that calm your nervous system: walk in nature, meditate, get massages, or take baths. Don’t put too much on your plate in terms of commitments. Self-care is priority number one! 4. Give Yourself Permission Not to Celebrate Some grief experts say that it can be helpful to give yourself permission to cancel the holidays altogether. Yes, you can take a year off. If you have children, you may want to keep some of your traditions going, but you can at least scale back on what you do. On the other hand, for some people, carrying on with the holidays, even if you’re just going through the motions, can be life-affirming and even grounding. Find what works for you. 5. Create Meaning and New Rituals Most mental health experts agree that creating a new ritual that acknowledges the loved one who’s gone is an important part of integrating the loss. Perhaps it’s as simple as giving to your loved one’s favorite charity. You might light a candle in their honor at a holiday dinner and ask all who are gathered to share a memory of them or make and serve their favorite dish. 6. Reach Out for Support Studies show that social support is critical for the bereaved. While some time alone is necessary and important for grieving, don’t spend too much time alone. Reach out to family and friends who are eager to support you. Being in the company of others can be very comforting during the holidays, especially if you’re grieving. If you’re really struggling, consider reaching out to a grief counselor, spiritual guide, therapist, or trusted friend. And don’t forget your four-legged friends. Spending time with your pets can be incredibly restorative and comforting for grievers – sometimes more than spending time with people! 7. Be Flexible Mental health professionals recommend being flexible in your planning. It takes mounds of pressure off. If you accept an invitation, let the host know you may just come for a brief amount of time. That way, you can leave if it’s too much. Give yourself permission to cancel. Put people on alert that you’re taking it one day at a time and ask if they can be flexible with you. 8. Be of Service It can be uplifting to volunteer and help others – and it provides a healthy and necessary distraction from grief. Consider logging some time at a church or local soup kitchen. Or keep it simple; if you see an elderly person that perhaps reminds you of a parent that has passed, do a good deed for them. Buy them a cup of coffee or give them a smile. You Are Resilient Though you may have low mood during this time, remember that people are highly resilient…and so are you. Grief can be instructive. The pain of loss fosters greater empathy for our fellows. It helps us to value the moment as we know that life is precious. While your grief may be acute this holiday season, know that the darkest days will pass, and you’re not alone. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Do You Know What Harmful Toxins Are in Your Cosmetics?
Are your cosmetics and beauty products filled with toxic chemicals? The Trouble with Toxins Every day, you’re exposed to a host of chemicals in personal products that can poison your brain and body. Toxins can be absorbed through the skin when you apply makeup, spray on perfume/cologne, use deodorant, or rub in a lotion or cream. When absorbed into your body, these harmful toxins can negatively affect the brain and every part of the body. The body’s biological systems eliminate toxins (through enzyme processing mainly by the liver, kidneys, and skin), but when those natural detoxification processes are overwhelmed, major problems can develop. Toxic effects on the brain include poor memory and concentration, erratic behavior, word confusion, mood issues, headaches, vertigo, and cravings. Toxins in Beauty Products The average American woman uses about 12 personal care products daily. The average man uses about half that number. Certain toxic chemicals routinely included in these products are easily absorbed into your skin and transported to every organ in your body. That means while you’re trying to look good on the outside, you may be poisoning yourself on the inside. Some toxins, like aluminum, have become well-known in recent years because of their inclusion in deodorants and other household products. Other toxins, like titanium oxides that make creams white, aren’t as well-known and have been found to produce harmful effects in the brain and body. It’s estimated that most beauty products are loaded with industrial chemicals, such as pesticides, carcinogens, plasticizers, degreasers, and surfactants. Some believe you can be exposed to as many as 100 chemicals from personal care products before leaving the house each day. Imagine the impact all those harmful toxins have on your body…or on the environment. The Terrible Twelve It’s a travesty that cosmetics and personal care products typically have less governmental oversight than most other consumer products. Some chemicals and contaminants found in beauty and personal care products have been linked to serious health conditions, including birth defects and cancer. Though there are numerous potentially harmful chemicals in beauty products, some fall into a special classification called the “dirty dozen.” Keep an eye out for these toxic ingredients when purchasing personal care items… Avoid These Twelve Toxic Ingredients in Cosmetics & Beauty Products 1. BHA and BHT BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are primarily used in lipsticks and moisturizers. These closely related synthetic antioxidants also are widely used as food preservatives. BHA and BHT can cause allergic reactions in the skin, may disrupt hormone function, and can cause liver and kidney problems. 2. Formaldehyde Formaldehyde is a colorless chemical that has a strong odor and is often used in manufacturing processes. It’s used in adhesives, solvents, bonding agents, and even cosmetics and hygiene products. Formaldehyde-based products are combustible, so take caution when burning them. 3. Sodium Laureth Sulfate Sodium laureth sulfate (SLES) is used in cosmetics to make products bubble and foam. SLES can be found in shampoos, body washes, and facial cleansers. SLES can be contaminated with ethylene oxide, a known human carcinogen. 4. Parabens Parabens are chemicals that have been used as preservatives in many processed foods and household products since the 1920s. These chemicals can be found in makeup, sunscreen, deodorant, toothpaste, shampoo, and even vitamins, supplements, and medications. These low-cost preservatives can be endocrine disruptors and have been linked to reproductive and weight issues. 5. Siloxanes As the term’s prefix suggests, siloxanes are silicone-based compounds. They’re used in cosmetics to soften or moisten the skin (moisturizers), and to allow creams to slide more easily over the surface of skin. Cyclotetrasiloxane and cylcopentasiloxane (also known as D4 and D5) are toxic substances that have the potential to interfere with hormone function, nervous system function, and human fertility. 6. Triclosan Triclosan is an antimicrobial agent found in many soaps, detergents, toothpastes, deodorants, creams, and color cosmetics. It’s estimated that 75% of the U.S. population has been exposed to this compound in consumer and personal care products. Triclosan may have a negative impact on thyroid function, may create potential antibiotic resistance, and may cause pregnancy complications. 7. Coal Tar Dyes Derived from natural and inorganic pigments, these dyes are used to color a wide array of cosmetics and beauty products. Coal tar is a mixture of petroleum-derived chemicals that are widely recognized as carcinogenic. P-phenylenediamine, which has been linked to tumors in an animal study, is a coal tar dye used in many hair dye products. 8. Parfum (aka Fragrance) Many products list “fragrance” on the label, but most don’t identify what ingredients are in the fragrance. Fragrances can be found in deodorant, soap, shampoo, body wash, lotion, makeup, skin scrubs, and, of course, perfumes and colognes. Though fragrances typically contain solvents (concentrates of non-edible plants) and other chemicals that help the scent last longer, they’re often linked to serious health problems and may be the culprits in the chemical allergies so many people experience. 9. Petrolatum Petrolatum is a type of petroleum jelly that helps lock moisture into the skin. It’s also included in many hair care products since it can give the hair added luster. Unfortunately, petrolatum (which the EU has classified as a carcinogen) can be contaminated with polycyclic aromatic hydrocarbons (PAHs), which can cause allergic reactions and skin irritation. 10. DEA Compounds Not to be confused with the U.S. Drug Enforcement Agency, DEA (diethanolamine) compounds are used in cosmetics to produce creamy or sudsy substances. DEA can be found in moisturizers and sunscreens. Aside from causing skin irritation, DEA may be harmful to the thyroid and liver. 11. Phthalates Phthalates are chemical “plasticizers,” substances added to plastics to make them more flexible and less brittle. Dibutyl phthalate (DBP) is used in nail polish, as a solvent for dyes, and as a fragrance in cosmetics. These chemicals are endocrine disruptors that may damage the immune system, kidneys, liver, lungs, and reproductive system. 12. Polyethylene Glycols Polyethylene glycol (PEG) compounds are derived from petroleum and are used as softening/thickening agents. They can be found in skin creams, personal lubricants, toothpastes, baby wipes, and other personal care products. Common side effects to PEG exposure include vomiting/nausea, rectal pain, dizziness, chills, hunger and thirst, and sleep issues. Purge Harmful Toxins The more exposure you have to the everyday toxins mentioned above, the more your chances of developing long-term mental or physical health issues. To minimize your exposure to these chemicals, it’s a good idea to ditch cosmetics and personal care products that contain harmful toxins. Use apps like Safe Cosmetics and Think Dirty to identify highly toxic products and purge them from your home. It’s important to remember that what goes on your body goes in your body, so do everything you can to remove toxins from your life. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Use Social Media Without Harming Your Brain
Did you know that the average amount of time spent on social media worldwide is 147 minutes a day? That’s what the latest data shows. A decade ago, half of Americans were using some form of social media, but today, that figure has ballooned to 72%, according to Pew research. It makes one wonder, what does all that scrolling and engaging do to our minds? According to research, nothing good. Studies have found an association between social media use and increased anxiousness, low mood, and mental distress, especially in teens and young adults. Mental health experts have raised concerns about how social media use can overstimulate the brain’s reward centers, lead to sleeplessness, negatively impact memory, and increase distractibility. This underscores how vitally important it is to protect your brain and mental health and learn how to use social media in a healthy way. Here’s how social media impacts your brain and what you can do to develop healthy social media habits. Social Media and Your Brain Social media platforms aren’t truly free. An account may be “free,” but that allows a platform to have access to you – and that’s how they make money. Your attention is the product they sell to brands wanting to advertise to you. Each platform is designed to grab your attention and hold it for as long as possible. Ultimately, your brain pays the price. Social media platforms are designed to take advantage of your brain’s built-in reward system. Dopamine is a neurotransmitter produced by your brain and it plays a central role in motivating behavior. For example, dopamine gets released after we exercise, when we enjoy a bite of something delicious, or when we feel pleasure from having a meaningful social interaction. It motivates us to repeat these behaviors and experiences, which helps us to survive. Social media exploits this reward system for its own benefit. For example, when you get a notification, such as a sound, like, comment or mention, your brain gets a rush of dopamine and sends it along the neural reward pathways, causing you to feel pleasure. Each social media platform provides you with many ways to receive rewards in the form of attention, and it requires very little of you to get them. Your brain actually rewires itself through all this positive feedback so that you desire the likes, reactions, comments, and retweets. Have you ever misplaced your phone only to feel some level of panic? Or do you find yourself wanting to check social media whenever you have a moment or pause throughout your day? That means a social media platform has successfully hijacked your attention. The problem is that some people, when feeling stressed, lonely, or in a negative mood turn to social media to get the dopamine pick-me-up that perhaps is lacking in their lives. They can spend too much time on social media, finding it difficult to pull away. Spending too much time on social media can make your mood feel flat or deadened. Your pleasure centers can get worn out, and you’re more likely to suffer from low mood. Social media has been shown to have other impacts on the brain, including: Focus Because social media competes for our attention with the promise of endless amounts of enticing content, those who use it frequently become less able to ignore distractions in general. Researchers call it “increased susceptibility to distraction,” and it leads to poorer cognitive performance and shrinks parts of the brain associated with maintaining concentration. Memory Many social media users enjoy recording and sharing their experiences either with words, videos, or images. However, researchers believe that using social media platforms to document experiences may impact your memory about the very experiences you seek to remember. It turns out that recording moments and events may impact your transactive memory (the way your brain divides information and decides where it should be stored). While you will have a log of information and images recorded on social media about a particular event, you may not store as many details about that experience internally in your memory. Sleep Social media is highly associated with sleep disturbances. In fact, research shows that those who check social media most frequently have higher incidences of sleep issues. Blue light from your device stimulates parts of the brain that make us feel more awake and alert. When checking social media before bedtime, as many people do, it keeps you from winding down, which is needed for sleep. If you wake up and check your phone at night, the impact on sleep is even worse. Healthy sleep (7-9 hours a night for adults) is essential to brain health. Sleep rejuvenates all the cells in your body, gives brain cells time for repair, helps wash away toxins that build up during the day, and activates neuronal connections. When you don’t get enough sleep, you have overall decreased blood flow to your brain, which disrupts thinking, memory, and concentration. It also can negatively impact blood sugar and mood, and increase appetite. 7 Healthy Social Media Habits to Help Protect Your Brain Don’t go deleting all your social media accounts just yet! Instead, use them wisely and cautiously, keeping your brain health in mind. Try some of these suggestions: Consider a social media detox of several days to a week to “reset” your brain. Enjoy enriching activities like human interactions, reading, cooking, baking, relaxing hobbies, a nature adventure, and sleep instead. Delete distracting social media apps off your phone for the day when you need to concentrate on other things. Limit your screen time on social apps: Allow yourself a specified amount of time that feels reasonable for social media (maybe 30-40 minutes) at a certain time of day. Disable notifications for all your social media apps. Keep your display black and white. When you feel compelled to check your phone, take a 15-minute walk or practice meditation in a quiet area instead. Instead of scrolling before you go to sleep, make a new habit before bed that you enjoy. Read a book. Write in your journal. Cuddle with your spouse. Look at social media earlier in the evening or day. Get Help If Needed Social media addiction is estimated to affect roughly 10% of users. If you continue to struggle with keeping social media use at a healthy level, reach out to a mental health professional. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Best Ways to Handle Anger
Anger is a powerful emotion. It takes skill to learn how to handle anger well. With the mounting divisiveness in our culture, it’s a good idea to brush up on a few anger management strategies. Anger Basics Anger isn’t necessarily a bad thing. In fact, some anger can be good…even lifesaving. For example, a flash of anger can trigger our “fight or flight” response helping to protect us in dangerous situations. Anger also motivates us to take action and stand up for things like justice. And interpersonally, healthy expressions of anger can foster more harmonious relationships. Yet, anger’s fiery nature means it can be highly destructive if it goes unchecked. Types of Anger Did you know there are different types of anger? Here are just a few: Impulsive, externalized anger can destroy relationships in a moment, or worse, lead to aggression and violence. Passive-aggressive anger often expresses itself as cynicism, hostility, putting others down, or being highly critical. Internalized, repressed anger is highly destructive, and can lead to mental health problems such as low mood, addiction, and low self-esteem, as well as issues with interpersonal relationships and general health. Physiologically, anger is associated with cardiovascular health issues and lowered immune function. It’s essential to health and well-being to know how to calm anger when needed, understand it, use it constructively, and take measures to ensure it doesn’t burn out of control. Here are some proven tips to help you handle anger better. Handle Anger Better with These 7 Calming Steps 1. Practice Deep Breathing One surefire way to dial down intense, acute anger, is to do some deep breathing exercises. Breathing from your belly calms the fight or flight response that often gets activated with sharp anger. It can help you to think more clearly and calm feelings of anxiousness too. Here’s a simple exercise you can use the next time you feel anger rising. Breathing with your diaphragm (or stomach) rather than your chest: Inhale for a count of 3 to 4 seconds Pause for beat Exhale for a count of 6 to 8 seconds Pause for a beat Repeat this pattern 10 times The calming effects of deep breathing are usually immediate. 2. Drop Any Judgments There can be a lot of shame tied to anger, especially if you have emotional outbursts that involve other people. Try to have compassion for yourself. Life is full of challenging stressors. Relationship conflicts, family issues, financial stress, memories of painful events, work problems, and the frustrations we encounter every day can easily wake the tiger of anger. Don’t judge your feelings but take responsibility for your actions. Make amends, if needed. Then focus your efforts on learning to calm that inner tiger. 3. Get Curious Anger is a signal that something is amiss. We generally experience it when we feel the need to defend ourselves. Get curious about it. Mental health experts often refer to anger as a secondary emotion that covers up any number of primary emotions. Anger is more protective, while primary emotions leave us feeling vulnerable, which can be very uncomfortable. These types of emotions may include feelings of sadness/grief, abandonment, betrayal, fear, loneliness, insecurity/lack of safety, being taken advantage of, shame, and more. So, when you feel angry, ask yourself what other emotions might be lurking beneath the surface, driving the anger. 4. Practice Self-Care Adults aren’t unlike small children – when our most basic needs go unmet, we can get very cranky! Ensuring you get plenty of restful sleep is an essential self-care strategy. Also, eat an abundance of brain healthy foods like lean protein (especially in the morning!), colorful fruits and vegetables, and healthy fats. Avoid excessive alcohol, caffeine, and refined carbohydrates as they can disturb sleep, spike blood sugar levels, and fuel anger. Providing your brain with the restorative sleep it needs helps to balance hormones, which can help regulate anger. Keeping blood sugar levels steady helps to promote a more positive mood. Of course, getting regular exercise is a fantastic way to boost mood and keep anger in check. 5. Learn to Communicate Constructively Experts suggest that you express your anger or frustration in a simple, direct, and nonconfrontational manner. Communicate your concerns and needs clearly and check yourself for any hidden desire to hurt or control. Think constructively and identify potential solutions. Speak only in “I” statements. Always be respectful. Don’t be accusatory and stay away from statements with “always” and “never.” The more specific you can be when expressing yourself, the better. For example, “I’m frustrated because I’m doing the dishes every day, and I’d like you to pitch in” instead of “You never do the dishes, and I can’t stand it any longer.” 6. Be Open to a New Perspective Our minds often tell us things that aren’t true. It may not actually be the situation that makes us angry, but what we think about the situation. Our minds have thousands of thoughts every day, and many of them are automatic negative thoughts (ANTs). These ANTs may make up all sorts of things about events, people, and situations. Question them. You’ll likely feel less angry if you choose a different thought. Psychologists call this technique cognitive reframing. Another helpful practice is to imagine being in another person’s shoes. Try to see a situation from their perspective. 7. Cultivate Relaxation In addition to deep breathing and excellent self-care, find ways to bring more relaxation into your life. That may include practicing a hobby or going on a travel adventure. It might be reading a book (rather than scrolling through social media!) on your lunch break. Perhaps it’s playing fun and social sports like pickleball. Take up a meditation practice. Get out into nature. Research shows that people who spend time in nature tend to have less anger and hostility. Anger Is Serious Anger issues aren’t to be taken lightly. If your anger feels out of control, causes you to act in ways you regret, or harms those around you, reach out to a mental health professional for help. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are the Different Types of PTSD?
What comes to mind when you think of post-traumatic stress disorder (PTSD)? Maybe the flashbacks soldiers experience after returning from combat? Or perhaps losing a friend or loved one in an accident? It’s true that PTSD typically results from witnessing or experiencing traumatic events and life-threatening occurrences like these, as well as others such as natural disasters, assaults, and abuse. Yet, our understanding of trauma has evolved and broadened in recent decades. We now know that the diagnostic definition of PTSD also includes a related disorder called Complex PTSD, which can result from the accumulation of smaller stresses or traumas, often experienced in childhood, or even a significant emotional trauma. Additionally, we know that these traumas can cause changes to the brain and behavior, compromising health and well-being for many people. Let’s take a closer look at PTSD, and what can be done to treat it. What Is PTSD? When we experience an actual traumatic event or series of events, the body’s stress response is triggered. Our built-in “fight-or-flight” response releases cortisol and other stress hormones into our brain and body. This causes our heart rate to increase and prepares our muscles either to run away from whatever could hurt us or to freeze. In normal circumstances, the stress response system turns off after the threat passes. When we experience a life-threatening situation or trauma, parts of the brain turn off, allowing us to focus on escape/survival. This can result in some of the trauma’s memories getting placed in non-cognitive areas of the brain, such as the sensory system (associated with sights, sounds, and smells), or in the body. When a person struggles with PTSD, the brain doesn’t process the trauma correctly. The memory of the event isn’t filed in the past; the brain and body experience it in the present. The body’s stress response remains engaged, and the brain stays on high alert for potential danger, even when no danger exists. With the traumatic memory placed in the sensory system, sights, sounds, and smells can become triggers. Research shows that the brain’s amygdala, hippocampus, and prefrontal cortex are affected by trauma. It’s believed that the symptoms of PTSD represent the behavioral manifestation of the stress-induced changes in the brain’s structure and function. Signs and Types of PTSD The most common signs of PTSD include: memories/flashbacks nightmares disrupted sleep low mood anxious feelings general irritability hypervigilance jumpiness trouble concentrating intense guilt or shame PTSD increases the risk of addictive behaviors, risky behaviors, and suicidal thoughts. While PTSD (including Complex PTSD) is a broad diagnosis, there are several types of PTSD that professionals use to help diagnose and treat sufferers. Here are the types of PTSD: Acute Stress Disorder – Feelings of anxiousness and avoidance may develop within a month after a traumatic event, but it isn’t PTSD yet. Dissociative PTSD – When an individual detaches from the trauma, feeling very separate from the event or “outside” of his/her own body. Uncomplicated PTSD – When an individual re-experiences the traumatic event and avoids people and places related to the trauma, but it isn’t associated with other mental health issues. Comorbid PTSD – When an individual shows signs of PTSD plus an additional mental health issue like low mood, feelings of anxiousness/panic, or addiction. Complex PTSD Complex PTSD typically results from prolonged or chronic trauma (frequently experienced in childhood), such as ongoing physical, emotional, or sexual abuse. Adverse childhood experiences (ACEs) are highly associated with Complex PTSD. When there are more ACEs, the greater the chances of developing PTSD. ACEs broaden the causes of PTSD, which also may include: parental separation or divorce untimely death or suicide of a friend or family member active substance abuse in the family mental health disorders in a family (especially untreated ones) neglect poverty instability or lack of adequate shelter incarcerated family members Some emotional traumas can lead to Complex PTSD as well, such as verbal or emotional abuse, or prolonged neglect. Emotional trauma is any kind of overwhelming experience or series of highly distressing events that exceed an individual’s ability to process the emotions involved and cope satisfactorily. This often happens in childhood but can happen in adulthood too. These nonviolent causes of trauma and PTSD produce additional signs such as dysregulation, aggressive behavior towards self and others, forgetfulness and dissociation, somatization, distrust, shame, and self-hatred. There also may be issues with low self-esteem, where the sufferer feels somehow to blame for their trauma (especially when the trauma involves childhood caregivers). They may also experience emotional dysfunction and relationship problems, often staying in unhealthy relationships because it feels normal. Treatment for PTSD The good news is that PTSD and Complex PTSD can be treated. Research shows that cognitive behavioral therapy can help reduce the symptoms of PTSD, as well as reverse the underlying neurobiology in the brain. EMDR (eye movement desensitization and reprocessing) is another treatment that’s been effective for many people with PTSD. Also, there are lifestyle measures you can take, such as practicing yoga, eating a brain healthy diet, exercising regularly, reducing alcohol consumption, and practicing mindfulness meditation. If you recognize the signs of PTSD in yourself or a loved one, reach out to a trauma-informed mental health professional for help. Recovery from PTSD may take time and a concerted effort, but it is possible! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Best Natural Mood Stabilizers
Many people deal with low mood or mood swings. Whether initiated by work demands, relationship problems, excessive stress, or other challenges, anxious or depressive thoughts can come on without warning. In addition to adverse physical consequences, mood problems also can lead to mental health concerns. Low Mood Mood issues can make everyday life feel draining; low mood is often linked to low energy and lack of sleep. Other signs of low mood may include: Negative or guilty thoughts Mental fogginess Purposefully avoiding social interaction Overeating and emotional eating Periods of low appetite Difficulty with concentration and memory Since many people dismiss these issues as just feeling down, they may not get the help they need, which can result in serious physical or emotional difficulties. Mood Swings Just as those who struggle with negative thoughts may seek relief from their issues, those who experience emotional highs/lows may look for ways to stabilize their mood. Having mood swings can be confusing, frustrating, and even debilitating. A person who struggles with mood swings may have moments where big ideas come fast and furious. These types of episodes are associated with abnormally elevated mood, heightened energy, and lofty (often unrealistic) ideas. On the flipside, these individuals also may experience periods of low energy and mood. These episodes can come with persistent negativity, decreased energy, and even loss of interest in pleasurable activities. Those who suffer with mood swings may feel like a different person from day to day. Standard Treatment for Mood Issues If you’re experiencing severe forms of mood swings, including delusions or hallucinations, it’s important to seek out medical help. Extreme cases of mood swings may actually be a mood disorder or psychiatric condition that will require medication and perhaps other forms of treatment. Many people who experience these forms of mood swings want to regain their energy, mood, and outlook on life again. For these individuals, natural solutions might be the best way to improve their mood. Natural Solutions Among other unhealthy habits and lifestyle factors, nutrient deficiencies may cause low mood and mood swings. The good news is that many nutraceuticals have been researched for their mood-supporting benefits with promising results. Here are just a few… 3 of the Best Natural Mood Stabilizers from BrainMD Lithium Orotate Lithium Orotate is an over-the-counter nutraceutical that consists of orotic acid (a compound produced naturally in the body) and lithium (an alkali metal). Lithium Orotate is a safe, well tolerated, and well absorbed dietary source of lithium, a mineral that supports brain health.* The orotate part of the molecule delivers lithium to the body in its biochemically active form, the positively charged lithium ion (Li+). Benefits of Lithium Orotate The low-dose lithium in Lithium Orotate is a pure and potent source of lithium that can help maintain a positive mood and sense of well-being.* Dietary supplementation with low-dose lithium promotes healthy sociability and self-esteem.* Another benefit of this natural mood stabilizer is that it supports cognitive function for people of all ages.* What Others Are Saying… “Immediate and dramatic improvement in mood and anxiety level. My hope has been restored!” -LeeAnn S. NeuroLink Capsules Feeling irritable or sad for no reason? NeuroLink can help balance your emotional ups and downs by delivering an exclusive blend of key nutrients for the neurotransmitters in your brain.* Balance and Brainpower Your mental state is affected greatly by your brain chemistry.* Some people have a sunny outlook on life, but others struggle to remain positive and even-tempered from day to day.* NeuroLink provides nutrients that help your brain meet its needs to sustain optimal levels of critical neurotransmitters and keep them in healthy balance.* Proper neurotransmitter balance is essential for optimal brain function.* NeuroLink provides an exclusive blend of nutrients that support such key transmitters as adrenaline, noradrenaline, dopamine, GABA, glutamate, and serotonin.* These nutrients can help you feel emotionally balanced and better able to cope with daily stress.* The better your transmitters operate in balance with each other, the closer you’ll be to having optimal mental function.* NeuroLink supports a diverse array of transmitters important for positive outlook, relaxation, coping with occasional feelings of anxiety, and managing stress.* What Others Are Saying… “NeuroLink is a wonderful, highly effective product. It helps me balance and level out my moods, sugar cravings, and all around feeling of well-being. I highly recommend this as a solution for brain health.” -Anne H. NeuroLink Powder NeuroLink Powder delivers an exclusive blend of nutrients that can help balance your major neurotransmitters to keep your mind positive, tranquil, and clear.* Balanced Brain = Happy Brain NeuroLink Powder broadly supports emotional and behavioral health.* By promoting a variety of transmitter actions, it assists the brain to maintain a healthy balance of brain chemistry, which in turn promotes positive outlook, relaxation, and mental focus.* The nutrients in NeuroLink Powder support vital survival, maintenance, and specialized functions in the brain and body.* They contribute to healthy functioning of the thyroid gland, the adrenals, liver, digestive, skin, and other organ systems.* If you don’t like swallowing capsules (1 scoop of NeuroLink Powder is equivalent to 4 NeuroLink capsules), or just want to take your water, fruit juice, or protein smoothie to the next level, try NeuroLink Powder. What Others Are Saying… “I feel so sharp and my mind is so clear when I drink this. I’m so impressed and have recommended this to my family.” -Jessica D. Balance Your Mood…Naturally! These natural formulas were designed to improve blood flow and activity levels in the brain.* They can help people with mood issues experience increased energy and an improved outlook.* Whether you find yourself having negative or anxious thoughts, or if you feel that your stress levels have nearly reached the breaking point, BrainMD offers a range of powerful supplements for mood and stress that can help brighten your mood and balance your brain.* These natural mood stabilizers have been formulated with the highest quality nutrients and can help you feel calm, content, and better able to manage stress or mental strain.* Try them today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Benefits of Grieving: How to Deal with a Loss
Loss is an inevitable fact of life, and where there’s loss, there’s grief. Grief is the acute pain that accompanies loss. While grief is usually associated with the death of someone or something important to us, like a family member, dear friend, or beloved pet – it isn’t limited to death. We can experience grief with any kind of major life change such as the ending of a relationship, divorce, a child leaving home, retirement, or even a change of residence. Grief is powerful. It’s a psychic pain that can be searing, even debilitating. In the throes of grief, one may feel like life will never be good again. It impacts us physiologically too. Research shows that grief is associated with higher stress, disrupted sleep, compromised immune function, and greater risk of heart health issues. While we can’t avoid grief in life, we can learn how to respond to it in ways that don’t prolong, intensify, or dismiss the pain. Let’s look at ways to constructively deal with grief and some of the unexpected benefits of grieving. Healthy Grieving We all have different ideas about grief, especially grief as it relates to death. Perhaps you’ve heard of the “Five Stages of Grief” introduced by Elisabeth Kübler-Ross in 1969. Experts today believe that grief isn’t a linear progression of stages. Instead, they see grief as a process that involves acceptance of the loss, processing that loss, adjusting to life without the person who died, and finding ways to maintain a connection with your loved ones. If you’re experiencing a loss, the following are helpful tips for healthy grieving. 1. Stay Open to the Grief Resisting, denying, staying too busy to feel, or overdoing it with numbing behaviors will make grief worse. What you resist persists. Be willing to deal with the pain of grief. Make space for your grief. Feel it, don’t fight it, and don’t try to rush through it. It may be helpful to think of the pain as a way of honoring the beauty and love of what’s been lost. 2. Give Your Grief Expression Giving your grief expression may mean taking some time alone each day to meditate, reflect, journal, walk, or just be. It also could be creating an altar or putting up a picture of the person or pet you’ve lost. Find creative expression (i.e., painting, working with clay, dancing, playing an instrument, knitting, baking, etc.) with whatever feels right to you. Reach out to trusted friends or family members who understand your grief and won’t try to “fix it.” It can be helpful to tell your story of loss or talk about the person who died. It’s important to be able to tell your story and be heard when you’re grieving. 3. Find Restorative Distractions Grief can be messy. We can cry and express deep sadness or anger one moment, and then be ready to change the channel with a distraction the next. This is totally okay, and normal. It’s healthy to take a break from the pain. Here are some ideas: Go to a movie Show up to work Walk in nature Be of service to another person These distractions may provide a much-needed respite from the grief. 4. Don’t Try to Get Over it Experts resoundingly agree that people don’t “get over” the loss of an important person in their life, and grief has no timetable. Take that kind of pressure off yourself. Grief isn’t something to get through or get over. The acute, cutting pain of grief heals on its own timetable. And like a scar from a wound, it remains part of us, sometimes with a dull ache. 4 Helpful and Healing Benefits of Grieving It’s helpful to remember that as humans, we’re built to handle loss. And from loss can come the birth of something new. Here are just a few benefits of grieving: 1. It Can Be Transformative When we’re in acute grief, the change isn’t welcome. Yet, it’s often followed by a number of positive changes. The healing period can bring new interests and sometimes an entirely new direction in life. Your values may shift. Perhaps you’ll want to create more meaning in your life. Maybe you’ll make a career change or go back to school. 2. Greater Empathy When you experience the pain of a great loss, and another person gives you the gift of compassionate listening, it teaches you about empathy. To surrender and feel a loss fully is as human as it gets. You’ll be able to empathize when others experience loss. Also, you’ll have a greater capacity to listen with empathy. 3. Develop Strength and Resilience Especially when facing the loss of our strongest attachments – such as parents, spouses and partners, or children – we may discover hidden strengths and abilities, clarity surrounding our priorities, and profound resilience. 4. Appreciate Life and Love One of the healing benefits of grieving is that it teaches us to greater appreciate our friends and family and the meaningful moments, however subtle, we experience throughout the day. Also, we tend to value life and sacred connections more. Death teaches us that every moment matters, that we must live and love fully, knowing that what we have today could change tomorrow. We gain a new reverence for life. Relief from Grief In some cases, painful grief persists long after the loss occurs. This is often the case when there’s an untimely or tragic death, estrangement, or painful last words. With the help of a qualified grief counselor or mental health professional, even those with complicated grief can find healing and happiness again. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Brain Imaging: 2 of the Best Ways to Look at Your Brain
"Your brain is the hardware of your soul. You cannot be who you really want to be unless your brain is working right.” – Daniel G. Amen, M.D. Your brain is involved in everything you do. How you think, how you act, and how well you relate to others is directly tied to the functioning of your brain. When the brain works right, people tend to be at their best. When the brain is troubled, people tend to struggle in different areas of their life. Talk It Out Many people with troubled brains end up working with a counselor. While talk therapy can temporarily relieve emotional or psychological distress, the root of the problem may still persist, especially if a patient struggles with extreme focus, memory, or mood issues. In many cases, progress is slow because patients don’t receive tangible, visible evidence of what’s affecting them. Sadly, psychiatry is the only medical branch that rarely looks at the organ it treats. Without functional brain imaging tools, clinicians can’t accurately determine the underlying brain patterns of their patients. In fact, how can they really know what’s going on inside a patient’s brain without taking a look? Imaging Changes Everything Imaging removes the guesswork from the standard psychiatric approach of prescribing high-powered medications to treat symptoms, which is like throwing darts at a dartboard in the dark. By contrast, the approach at Amen Clinics is to look inside the brain to identify the root of the problem and to treat it with as natural a regimen as possible. If you’ve hit a wall with traditional psychiatric care or are just curious to know what’s going on inside your brain, here are two effective technologies that can provide accurate images of your brain… Brain Imaging: 2 Ways Technology Is Changing Mental Health Brain SPECT Imaging SPECT (single photon emission computed tomography) is a state-of-the-art brain mapping tool that can give trained medical professionals more information to help their patients. SPECT is a nuclear medicine study that’s proven to reliably evaluate blood flow and activity in the brain. How Brain SPECT Imaging Can Help SPECT allows physicians to look deep inside the brain to observe three things: Areas of the brain that work well Areas of the brain that work too hard Areas of the brain that don’t work hard enough With the help of brain imaging, doctors can see if there are physical or chemical imbalances, vitamin deficiencies, low neurotransmitter production, and many other factors. SPECT imaging is a clinically valuable tool for looking at brain function to help target treatment. In addition, SPECT scans help families see their loved one’s problems as medical not moral, which helps increase compassion and understanding while decreasing shame, blame, and conflict. Brain SPECT imaging can help get to the core of a wide variety of mental health conditions and cognitive issues, so you can find the best solutions to get your life back. Why Choose Amen Clinics for Brain SPECT Imaging? For over 30 years, Amen Clinics has performed over 200,000 scans on patients 9 months old to 105 years old from over 155 countries. In addition to diagnosing and treating patients with psychiatric symptoms such as attention challenges, mood issues, addiction, head trauma, and many other complex or resistant psychiatric problems, Amen Clinics also has scanned many health-conscious individuals interested in learning more about their brains and how to keep them optimized far into the future. The clinic performs outcome studies on all its patients. At the end of 6 months, 84% of complicated patients report improvement in their condition. Also, scores for quality of life increase in 85% of patients. qEEG A qEEG (quantitative electroencephalogram) is a diagnostic tool that measures electrical activity in the form of brain wave patterns. It’s sometimes referred to as “brain mapping.” Brain waves are the rhythmic electrical impulses generated when the millions of neurons inside your brain communicate with each other. Brain waves can convey important information about your overall brain function, including stress levels, thought patterns, and emotions. A qEEG can reveal brain wave patterns that are associated with impulsivity, cognitive inflexibility, and other issues. How a qEEG Can Help A qEEG is a valuable component of the comprehensive evaluation at Amen Clinics. It helps trained practitioners understand the cortical electrical activity in the brain. It can show if activity in the brain is too high or too low, and it can reveal how your brain cells are communicating with each other. A qEEG can help: Identify cognitive and psychiatric problems Show how your brain wave patterns can be improved Predict medication response, such as how you’re likely to respond to antidepressant medication Offer valuable information in creating a personalized treatment plan to help balance your brain Provide objective information that can be used to create a personalized neurofeedback program or guide other therapies to strengthen your brain In conjunction with brain SPECT imaging, a qEEG can give additional information about how your brain functions and can be used as a baseline to track progress with treatment. We can use the information from a qEEG as a guide to determine the most effective solutions to help you change your brain and improve your memory, boost focus and attention, minimize mood issues, and enhance overall mental performance. Why Choose Amen Clinics for qEEG? Over the years, Amen Clinics has performed over 10,000 qEEGs on patients of all ages from many countries. With the information from a qEEG, we’re better able to create a personalized treatment plan for your needs. Take a Look While Cognitive Behavioral Therapy (CBT) has helped many people with their struggles, brain imaging technology has changed the way healthcare professionals evaluate and treat the brain. Amen Clinics uses brain imaging technology to identify your specific brain type, so they’re able to tailor a targeted treatment plan to address your symptoms and enhance your quality of life. If you have additional questions about brain SPECT imaging or a qEEG, or would like to set up an appointment, call 888-288-9834 today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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One of the Best Ways to Know Your Attachment Style
With Valentine’s Day right around the corner, it’s an ideal time to explore the latest buzz in psychology and romantic relationships: attachment styles. The concept of attachment styles is spreading like wildfire among many, including young singles. The hashtag #attachmentstyle currently has more than 250 million views of content on TikTok, and a simple search on Amazon for “attachment theory” or “attachment styles” brings up thousands of book titles! The hope is that if you can understand your attachment style, you have the key to unlock a path to forming a loving, lasting, partnership. Who doesn’t want that? Let’s explore attachment theory. Attachment Theory and Styles Based on psychology’s widely accepted attachment theory, which was first introduced in the 1960s by researcher and psychoanalyst John Bowlby and later expanded by developmental psychologist Mary Ainsworth, attachment styles characterize the way adults tend to form bonds in intimate relationships based on patterns established in early childhood with their primary caregiver(s). In Ainsworth’s research involving the bonding between infants/toddlers and their caregivers, she observed different types of attachment: secure, ambivalent, and avoidant. Later research added a third style: disorganized (fearful-avoidant). The latter three are all forms of insecure attachment. Attachment Styles in Adults In 1987, researchers hypothesized that infants/children with secure and insecure attachment patterns would grow into adults exhibiting the same attachment styles in adult love relationships and largely found this to be accurate in a landmark study. While other factors come into play, such as genetics, attachment theory holds that the primary bond formed in infancy makes a profound and lasting imprint on adult relationships. If you struggle to form loving, stable, secure relationships as an adult (estimated to be about 40% of adults), it’s possible that you have an insecure attachment style. Insecure attachments can cause tremendous pain and heartache, and they’ve even been found to activate both stress and immune responses in the body. But here’s the good news: Secure attachment can be learned. Discovering Your Attachment Style If you suspect you might have an insecure attachment style, identifying your type can be profoundly useful (and necessary) in forming healthy, stable, loving, and secure relationships. Here’s a closer look at the three insecure attachment styles: Anxious Anxious types crave closeness and emotional intimacy, yet they have a strong fear of abandonment. They’re other-focused, often seeking approval, assurance, support, and responsiveness from their partner. If they don’t get it, they become anxious and needy, and sometimes desperate for love. They can suffer from low self-esteem and are overly sensitive to a partner’s actions and moods, taking things personally. They value their relationships highly but worry or feel that their partner isn’t equally invested. Avoidant Those with an avoidant attachment style tend to be lone wolves. Closeness and physical touch may make them uncomfortable and they try to avoid emotional connection with others. Emotional intimacy is associated with losing independence and being suffocated. They shut down and push it away. They will accuse their partner of being too clingy. They refuse emotional help from others and don’t like relying on other people or other people relying on them. They value freedom more than partnership. Fearful Sometimes called “disorganized attachment,” fearful types tend to show unstable behaviors and can give mixed messages in a relationship. They want intimacy and closeness but may have trouble trusting and depending on others. Their relationships can be a source of both desire and fear. They avoid strong emotional connection out of fear of being hurt. Also, they may not regulate their emotions very well. Note: It’s possible to exhibit different attachment styles in different relationships, so you may identify with more than one of these types. What Does Secure Attachment Look Like? Adults exhibiting a healthy, secure attachment style are self-confident, authentic, trusting, and hopeful. They can navigate conflict constructively, enjoy intimacy and affection, and seek out social support when needed. They can openly share feelings with their partners and are consistent and reliable. They aren’t threatened by their partner’s independence. They can sustain long-term relationships, while preserving autonomy. How to Establish Healthy Relationships Many mental health experts believe that those with insecure attachment issues can learn how to securely bond with others, but it does require a concerted effort. To start, you may want to make a relationship inventory. Take note of common themes in your previous relationships. Next, find a qualified therapist who can help you accurately identify your own attachment patterns and address deep-seeded issues of low self-worth, fear of intimacy, distrust, and jealousy – which fuel the three insecure attachment styles. The relationship bond you form with your therapist will model a secure attachment that you can duplicate in other relationships. With professional guidance, you can determine the new behaviors you need to practice to form a secure attachment with another person. For example, an anxious type may need to refrain from jumping into a relationship too quickly, instead trusting and taking time to keep the focus on themselves and their own well-being, and maintaining calm while they get to know a new person. Safe and Secure We all deserve to feel safe, secure, and loved in a relationship. This may be the time to transform your insecure attachment style into a secure one. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here's What You Should Lose in the New Year (Not Just Pounds!)
The New Year offers an irresistible opportunity to make a fresh start. Of course, this fuels a number of well-intentioned New Year’s resolutions, the most common being to lose weight or bad habits like eating poorly or lack of exercise. The problem is that few people actually lose anything. A recent UK study found that 64% of those who make these popular resolutions abandon them within a month’s time! Maybe a better way to achieve greater health and well-being is to rethink what you need to lose in the New Year (and we don't just mean pounds). What if you were to focus on losing unhealthy mental habits and emotional pains that hold you back? While there are many to choose from, here are four harmful habits to lose in the New Year and throughout the year. Top 4 Mental Habits and Emotional Hurts to Lose in the New Year 1. Negative Thoughts We have thousands of thoughts every day, and many of them are negative. They pop into our minds without permission – and here’s the kicker, they’re frequently untrue! Unfortunately, these automatic negative thoughts (ANTs) are powerful and can trigger physiological responses in the body. In fact, research suggests that negative thinking can rewrite our neural networks, reinforcing pathways in the brain that make us more likely to see our life in a “half-empty” way. Negative thoughts also can reduce activity in the areas of the brain that control judgment, planning, and self-regulation, which can lead to poor decision-making. The good news is you can learn to identify these false, negative thoughts. They generally fall into one of these nine categories: “All or Nothing” Thinking “Always” and “Never” Thinking Focusing on the Negative Fortune Telling Mind Reading Thinking with Your Feelings Guilt Beatings (Thoughts that say you should, must, ought, or have to) Labeling Blame You can begin to exterminate the ANTs by writing them down, and then asking these four questions: Is it (the negative thought) true? Can I absolutely know that it is true? How do I react when I think that thought? Who would I be without that thought? Or, how would I feel if I didn’t have that thought? 2. Self-Criticism/Perfectionism When pursuing a goal, self-criticism will likely set you back. Studies show that a critical response to making mistakes can diminish success. The habit of harsh self-criticism is strongly correlated with mental health issues such as low mood, anxious feelings, and disordered eating. Conversely, letting go of criticism and embracing an accepting approach to mistakes or failure better motivates people to improve themselves or carry on with a goal. Self-criticism is a hallmark of perfectionism. Perfectionists set unrealistically high expectations for themselves and others. They’re quick to find fault and overly critical of mistakes. This can lead to fear and procrastination. You can shed paralyzing self-criticism and perfectionism by adjusting your expectations, adopting a more self-assuring approach to life, and perhaps by embracing the idea that “done is better than perfect.” It also helps to keep a journal noting what you do right, and what you’re grateful for. Gratitude is associated with better health, greater joy, and longevity. 3. Tears/Grief With the losses we’ve all experienced since COVID-19 changed the world two years ago, it’s even more important to take time to grieve, which often involves shedding tears. When we experience any kind of loss – whether that’s the death of a family member or a beloved pet, a job, or a way of life – that loss needs to be grieved. Allowing ourselves to cry and grieve can be beneficial. When we cry, we release stress and emotional pain. When we repress grief, studies have shown that it can adversely affect our immune response, heart health, and blood pressure levels, as well as lead to greater stress, anxiousness, and low mood. Crying is positively correlated with healthy attachment, empathy, closeness with others, and support of family and friends. Paradoxically, the way to shed tears is to embrace your sad feelings rather than deny or repress them. Some ideas: Open up to a trusted friend Watch a sad movie Listen to a sad song Ensure you have plenty of downtime to “feel” However, experts warn that if you find yourself crying all the time or unable to cry, it’s probably a good idea to talk to a professional. 4. Resentment Some have defined resentment as “taking poison and expecting the other person to die.” While anger is a normal, often healthy emotion, repeatedly reliving the anger isn’t. Anger triggers a stress response, which can affect your mood, heart rate and heart health, blood pressure and blood sugar, immune function, and more. Conversely, forgiveness is linked to host of better health outcomes. You can let go of or “shed” your resentments by practicing forgiveness. That means making a conscious decision to let someone “off the hook,” accepting your own faults, and letting go of your hurts. It’s recommended to start the process by refraining from talking disparagingly about those who’ve hurt you. This one simple action will feed the more forgiving side of your mind and heart. Transforming from the Inside Out Focusing on improving your inner life may improve your sense of well-being and decision-making. This can help you eat better, move your body, and shed some pounds. Hopefully the above tips have helped you know which habits to choose and which to lose in the New Year! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here's How to Make Amends with Others
As we anticipate holiday gatherings and the new year ahead, it’s an opportune time to consider our personal relationships. Do you have regrets about any interactions or conflicts with others? Do you owe anyone an apology for what you said or did? Chances are, someone will come to mind. It’s human to have conflicts. Yet, frayed connections with others can affect our health and well-being. Thankfully, the simple act of making amends can transform ill feelings into forgiveness…and stronger relationships. Indeed, researchers have found that when we can see how our behavior has negatively impacted another person, and we sincerely express regret for our harm to the person directly, making amends can be beneficial for both parties involved. Since happiness and well-being can be linked to social connections – the relationships we have with friends, family, neighbors, and colleagues – taking time to make amends is a worthy pursuit. The Healing Power of Making Amends Amends are powerful. Merriam-Webster says that to make amends is to “do something to correct a mistake that one has made or a bad situation that one has caused.” Mental health experts have noted that when amends are made in this manner, the recipient will often feel understood, which can facilitate forgiveness and restoration. Additionally, the person making amends is much more likely to be able to accept their humanity and forgive themselves. According to research published in The Journal of Positive Psychology, the inability to self-forgive is associated with low mood, anxious feelings, and weakened immune function. Also, holding on to painful feelings that others have caused, and replaying the situation over and over in your mind, can negatively impact your cognition, emotions, physiology, and general health. Amends and the Recovery Process The practice of making amends has been adopted by most religions. It’s also a key tenant of the Twelve Steps of Alcoholics Anonymous (AA). Before recovery, the alcoholic or addict may be self-destructive and self-centered. They often hurt those around them. However, in the early stages of sobriety, the recovering addict begins working through several steps that allows for greater acceptance, faith, honesty, accurate self-appraisal, and humility. Once on solid ground, the recovering addict is then ready to address the damage they’ve caused in personal relationships by working the amends step. The goal of the process is for the addict to develop the best possible relations with every human being they know. Before they’re halfway done with the process, the AA program provides the opportunity for transformation where the addict will experience a newfound freedom and feelings of connection to others, while feelings of guilt and shame gradually diminish. Interestingly, whether recovery from the addiction actually occurs, research appears to confirm the healing process embodied in the amends step of AA. One study found that “conciliatory gestures” or amends promote human forgiveness, stating that peacemaking offers of compensation and owning up to one’s responsibility can increase forgiveness and decrease anger. 5 Simple Ways to Make Amends with Others The benefits of making amends are available to everyone. It’s a simple act, but it isn’t easy. AA and mental health experts offer these suggestions to ensure the best possible outcome. Prepare. AA has a preparation step prior to making direct amends with someone. It’s used to detail specifically what you’re making amends for and to resolve any grudge the other person may have. Amends are about focusing only on your transgressions. Discuss any resentment you may have with a trusted friend or counselor ahead of time so that it doesn’t thwart your efforts. Choose a good time and place. Make sure the person knows you need time to talk, without distractions, and in person. Acknowledge the harm clearly. State what you did that had a negative impact on the other person. Own up to what you did. Be clear and concise. Express remorse. Talk openly about your feelings. You may feel shame, humiliation, or remorse. Communicating this shows you genuinely regret the suffering you caused. Be careful not to provide excuses or blame others. Make amends. Apologize and express your desire to repair the damage you’ve done. If your amends is for loss or damage of property, offer compensation or replacement. If it’s for something such as a violation of trust, the amends might involve stating what steps you’re willing to take to improve your trustworthiness, like going to marriage counseling. If you don’t know how to make restitution, it’s okay to ask. As humans, we all make mistakes. Owning the harm, expressing regret, and correcting the mistake is what’s most important. When Amends Aren’t Possible There are instances when amends can’t be made. Either the person isn’t reachable or is no longer alive. Also, there are situations when making amends could cause more harm. For these situations, amends may look different. Some people will donate money to a deceased person’s favorite charity to make amends or instead of making a direct amends, they’ll read an amends letter to a trusted friend. Usually an inventive way will become clear to those who are willing to think outside the box. The Ultimate Gift The consensus among researchers, mental health experts, religious leaders, and those in the recovery community is that tremendous good can come from owning our mistakes, expressing our regret, and doing what we can to make things right. It’s a gift to everyone involved. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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9 Simple Ways to Find Lasting Joy in Your Life
Would you consider yourself a joyful person? Would you like to learn how to have lasting joy? The Power of Purpose Living with a purpose is one of the keys to finding lasting joy in life. Having a purpose may help bring your life into focus and may even inspire you to bring joy to others. Carol Ryff, a psychologist at the University of Wisconsin, has studied purpose and characterizes it as a psychological tendency to derive meaning from life’s experiences and to possess a sense of intentionality and goal directedness that guides behavior. In her research, Ryff found that those with a higher sense of purpose tend to have: Improved mental health Greater happiness More self-acceptance Fewer mood issues More personal growth and satisfaction Better-quality sleep Purpose in life may also lead to greater longevity. The Pleasure Paradox Purpose can help us find meaning in life, which in turn can fuel our passion for the things we find meaningful. Passion, purpose, and meaning all work in the drive, motivation, and pleasure centers deep in the brain. Your pleasure centers respond to several neurotransmitters, particularly dopamine and serotonin. Unfortunately, activity in these pleasure centers may become weakened by numerous factors including overuse, toxins, or head injury. Individuals also run the risk of causing damage to their pleasure centers with substance abuse, gambling, and even compulsive eating. Dependency on any of these may begin to develop when the brain needs a dopamine fix. In addition to these common compulsions, many other forces in our society can place excessive demands on our pleasure centers. Social media, video games, television, and using multiple electronic devices can overstimulate the brain’s pleasure centers similar to the way drugs can, according to psychologist Archibald Hart in his book Thrilled to Death. Our fast-paced, pleasure-seeking lifestyle may be robbing us of the ability to experience joy from the simple things in life. Many things that once made us happy – such a stranger’s smile, a beautiful sunset, or a walk in nature – may have lost the power to move us emotionally. Our pursuit of ever greater thrills may contribute to mood issues or compulsive behaviors. Protect Your Pleasure Centers To live with purpose and passion, it’s important to safeguard the things you value most. One way to protect your pleasure centers is to reduce the use of overly stimulating devices (such as smartphones) and activities (such as gaming and high-risk behaviors). When dopamine is depleted, low motivation and mood are common. Increase your dopamine naturally by engaging in meaningful and beneficial activities on a regular basis. Do work that you enjoy and take time to have fun with your loved ones. With so many things in our society that can steal your joy, here are some of the best ways to find meaning and purpose in life… 9 Simple Ways to Find Lasting Joy in Your Life 1. Start with Gratitude Start every day by thinking of three things for which you’re grateful. Also, think of one person you appreciate, then let them know how you feel in a text or e-mail. If the person responds positively, it can bring joy to your life. This is a great way to build a bridge of gratitude with your friends and loved ones. 2. Mindfulness and Meditation Many people would rather do any kind of work but inner work. However, mindfulness and meditation are great ways to relax, focus, and enhance your sense of well-being. There are many different types of meditation. Some of the most popular include mindfulness meditation, mantra meditation, guided meditation, walking meditation, yoga, tai chi, and chi gong. Start with short periods of 5 or 10 minutes and work your way up to longer sessions. 3. Make Time for the Little Things Seek pleasure in the little things in your life, such as a walk with a friend, holding hands with your spouse, or eating a delicious meal. Often, we’re so focused on the major events in our life that we allow expectations to rob us of the pleasant or sublime. It might surprise you to learn that there are many things you can do each day to improve your well-being. It also might surprise you that many of them are absolutely free! Always keep your eye out for the little things that can bring joy to your life. 4. One-Page Miracle Clear and focused objectives are essential to achieving goals. The One-Page Miracle (OPM) is a powerful exercise that can help add passion and purpose to your life. Here are the simple steps: On a piece of paper, write down the specific goals for each area of your life, including your health (physical, emotional, and spiritual), relationships, work/school, and finances. Post it where you’ll see it every day and ask yourself, “Is my behavior today getting me what I want?” Focusing on what’s important to you every day may make it easier for you to attain your goals. 5. Avoid Low-Value Activities Limit or eliminate low-value, dopamine-stimulating activities or substances that can wear down your pleasure centers. These include: Caffeine Nicotine Excessive TV Scary movies Excessive video games Pornography Excessive use of social media Monitor your high-excitement activities and stimulate your dopamine naturally by engaging in activities that give you motivation without putting you in overdrive. 6. Embrace High-Value Activities High-value activities that may help stimulate dopamine in your brain include: Exercise Meditation Getting outside for fresh air and sunshine (vitamin D3) Touch (oxytocin) Massage therapy Brain-enhancing music 7. Serve Others A great way to create lasting joy in your life is to volunteer at a church, homeless shelter, food bank, or animal refuge. In addition to being personally gratifying, serving others can help alleviate stress, increase health and happiness, and make you feel grateful for the positive things in your life. Volunteering for a cause you believe in can give you something to look forward to and is a great way to find like-minded friends. Doing an activity with a partner or in a group can promote bonding and make the experience even richer. 8. Just Laugh Laughing makes you feel good and can benefit your health. Laughter can help relieve stress, especially in difficult situations. Humor can instantly lighten the mood and may enhance the pleasure centers without wearing them down. Watch comedy movies/TV series and spend time with people who make you laugh. Remember to make time to laugh every day. 9. Live with the End in Mind Psychiatrist Elisabeth Kubler-Ross, who is famous for her work on the psychology of death and dying, discovered that denial of death is partially responsible for people living empty, purposeless lives. She argued that when you live as if you’ll live forever, it becomes too easy to postpone the things you know that you must do. If you want to live a purposeful life, live with the end in mind. What will matter toward the end of your life? Whom will you want to be with? What will have mattered in your life? If you live each day with these questions in mind, you may find your life is filled with more purpose, meaning, and love. Spread the Joy These are just a few ways to find lasting joy in your life. To live with love, passion, meaning, and purpose, be sure to focus on what matters most to you and on those who matter most to you. If you find that one or more of the above steps has made a significant difference in your life, spread the joy by sharing these tips with your friends and family. Also, feel free to comment below so others can be encouraged by your story. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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