22 Symptoms of Anxiety & Dr. Amen's Solutions
Auto-extracted preview. These recommendations were transcribed and classified from the episode audio. Timestamps link to the source; classifications are not yet editorially verified.
What Daniel Amen recommended
In transcript order-
Use non-toxic cleaning products from Earth Friendly Products because what goes on your skin gets absorbed into your body.
“They make great cleaning products that do not have poisons in them
Certaintyexplicitrecommendation -
Use a 3-1-6-1 breathing pattern (3s in, hold 1s, 6s out, hold 1s) for 10 breaths, a couple times daily to trigger the parasympathetic response.
“Take a big breath, three seconds in... six seconds to breathe out
Dosage3s inhale, 1s hold, 6s exhale, 1s hold; 10 reps, twice dailyCertaintyexplicitstrong endorsement -
Write down negative thoughts and challenge them by asking 'is it true? Can I absolutely know it's true?' to practice accurate thinking.
“write them down. And then kill them
DosageWrite down negative thoughts, ask if they are trueCertaintyexplicitstrong endorsement -
Count calories and aim to lose about half a pound per week through 3,500-calorie deficits.
“you got to start counting your calories
DosageAim for ~0.5 lb/week loss; 3,500 cal deficit = 1 lbCertaintypersonal onlystrong endorsement -
Not a fan of Nutrisystem and similar diet programs because the foods are artificial despite the lower calories.
“why I'm not a fan of Nutrisystem and other diet programs
Certaintyexplicitmild caution -
Practice meditation as a non-pharmacologic intervention for anxiety.
“Meditation, hypnosis, huge fan
Certaintyexplicitstrong endorsement -
Online app with meditation audios, hypnosis audios, recipes, brain-enhancing music, and music for anxiety.
“Brain Fit Life, our online app, mybrainfitlife.com
CaveatsSpeaker's own productCertaintyexplicitstrong endorsement -
Listen to the Music for Bright Minds album for calming/brain-enhancing effects.
“Music for Bright Minds, was on Billboard's New Age Top 10
Certaintyexplicitrecommendation -
Give up bread, pasta, rice, potatoes, and processed foods to get healthy.
“Giving up bread, pasta, rice, potatoes, processed food
Certaintyexplicitrecommendation -
Avoid benzodiazepines for anxiety because they are addictive; if tapering, do so slowly (e.g., 10% per week) with a doctor.
“Not a big fan of anti-anxiety drugs
DosageTaper ~10% per week, work with doctorCaveatsDo not stop cold turkeyCertaintyexplicitstrong warning -
In a protocol Alternative
BrainMD supplement combining GABA and other calming ingredients to reduce overfiring of amygdala and basal ganglia.
“We have a supplement called GABA calming support
CaveatsSpeaker's own productCertaintyexplicitstrong endorsement -
Avoid energy drinks (e.g., eight per day); they worsen anxiety.
“Eight energy drinks a day. That's a bad idea
Certaintyexplicitmild caution -
In a protocol
Lemon balm is recommended for anxiety reduction.
“GABA, lemon balm, and theanine from green tea
Certaintyexplicitrecommendation -
In a protocol
L-theanine from green tea for anxiety; very effective for his patients.
“I love theanine. My patients love theanine
Certaintyexplicitstrong endorsement -
Organic (prompted) Alternative
L-tryptophan works for some people where 5-HTP does not (offhand from chat).
“5-HTP doesn't work, but L-tryptophan does
CaveatsReferenced from audience commentCertaintyhedgedoffhand mention -
Alternative
BrainMD sleep supplement marketed as alternative to Ambien.
“We make something called Put Me to Sleep
CaveatsSpeaker's own productCertaintyexplicitrecommendation -
In a protocol
Check/correct B12 — low levels contribute to anxiety and depression.
“If B12 is low, you're going to have problems with anxiety and depression
Certaintyexplicitrecommendation -
Book contains a 'Mind Medicine vs. Nutraceuticals' section listing pre-medication options for anxiety, depression, ADHD, etc.
“in Feel Better Fast and Make It Last, there is a section
CaveatsSpeaker's own bookCertaintyexplicitstrong endorsement -
In a protocol
Test for hypoglycemia with a glucose tolerance test when evaluating anxiety.
“check for hypoglycemia... glucose tolerance test
Certaintyexplicitrecommendation -
In a protocol
Check ferritin (iron storage) — low iron causes insomnia, anxiety, and fatigue.
“check your ferritin levels. It's a measure of iron storage
Certaintyexplicitrecommendation -
In a protocol
Check thyroid function as part of anxiety workup (rule out hyperthyroidism).
“check your thyroid
Certaintyexplicitrecommendation -
Eliminate artificial dyes, preservatives, and sweeteners from diet for a month; many are sensitive to MSG, red dye, etc.
“Eliminate artificial dyes, preservatives, and sweeteners
DosageTrial elimination for 1 monthCertaintyexplicitrecommendation -
Train beat-to-beat heart rate variability upward, which has a calming effect similar to controlled breathing.
“heart rate variability training... has a calming effect
Certaintyexplicitrecommendation -
In a protocol
Check your omega-3 index as part of anxiety/mental health workup.
“Also check your omega-3 index
Certaintyexplicitrecommendation -
Listen to The Brain Warrior's Way album for calming effects.
“another one called The Brain Warrior's Way
Certaintyexplicitoffhand mention