불안과 뇌 건강 이해하기: 개선을 위한 팁

### 불안과 뇌 건강에 대한 이해 다니엘 아멘 박사의 인사이트
* 🧠 더블 보드 인증 정신과 전문의인 다니엘 아멘 박사가 불안과 뇌 건강에 대한 일반적인 우려를 다루며 **정신 건강에서 뇌의 기능을 이해하는 것**이 중요하다고 강조합니다.
* 💡 건망증이나 불안을 유발할 수 있는 뇌의 인터럽트 신호는 **수면 부족, 잘못된 식습관, 부정적인 생각** 등의 요인으로 인해 발생할 수 있으며, 이러한 신호가 자주 발생하는지 모니터링해야 합니다.
* 🏃 뇌로 가는 혈류를 개선하려면 **규칙적인 운동과 비트, 카이엔 고추와 같은 특정 음식, 은행나무와 같은 보충제**를 섭취하는 것이 좋습니다.
* 😴 아멘 박사는 **전두엽이 진정되면 감정적인 뇌가 더 활발해지기** 때문에 밤에 불안이 고조될 수 있으며, **반복적인 생각을 적는 것**이 이를 관리하는 데 도움이 될 수 있다고 설명합니다.
* 🌍 그는 스트레스가 많은 시기에 불안 수준이 높아지면 공황 발작과 강박적인 생각으로 이어질 수 있는 **'글로벌 편도체 하이재킹'**이라는 개념을 설명하며 정신 위생의 중요성을 강조합니다.
* 🧘 명상이나 취미 활동과 같은 일상적인 이완 연습은 불안을 조절하는 데 도움이 되며, **횡격막 호흡법은 전두엽을 활성화**하고 스트레스를 줄이는 데 도움이 될 수 있습니다.
* 🔍 아멘 박사는 혈류, 염증, 수면 등 뇌 건강에 영향을 미치는 **11가지 위험 요인**을 설명하는 밝은 마음 니모닉을 소개하며 **정신 건강 문제가 종종 뇌 건강에서 비롯**된다는 점을 강조합니다.
* 📚 그는 뇌 관리를 위한 적극적인 조치를 장려하고 **저스틴 비버의 개인적인 성공 사례**를 공유하며 뇌 건강에 대한 올바른 접근 방식을 통해 개선이 가능하다는 점을 강조하며 마무리합니다.

다니엘 아멘 박사는 뇌 건강이 정신 건강 문제를 극복하고 전반적인 웰빙을 개선하는 데 매우 중요하다고 강조합니다.

- Why the heck is my anxiety through the roof today? What do you want from me, brain? There's a lot of that going on. Hi, this is Doctor Daniel Amen. I'm a double board-certified psychiatrist,

founder of Amen Clinics, and the author of "The End of Mental Illness". This is Brain Support. [rhythmic music] Rory Banwell, "Why does your brain sometimes completely forget common words? "I just couldn't remember 'drawer,' like what?"

Interrupt signals that happen in your brain; it can be due to a lack of sleep, not eating, negative thoughts, or low blood sugar. If it happens once a week, I wouldn't worry about it, but if it's beginning to happen two, three, four

times a week, and if it's worse than it was 10 years ago, it actually could be a sign of impending trouble, and that's where you want to really begin to look at your brain habits. If you have hypertension,

high blood pressure, as blood pressure goes up, blood flow to the brain goes down. If you have any form of heart disease or vascular disease, like a heart arrhythmia, if you had general anesthesia at some point in the past, that can lower blood flow,

if you don't exercise. The simple way for each of these risk factors is: okay, what is it, how do you know if you have it, and what to do about it, and what to do about low blood flow,

Exercise boosts blood flow to the brain. There are simple things like eating beets, cayenne pepper, oregano, rosemary; all of those things have been found to increase blood flow, as have simple supplements like ginkgo biloba.

Dylan_Saunders, "Right-brained people, how do you turn off your left brains?" Well, we really can't turn off a part of our brain. Dolphins can; dolphins actually sleep with one hemisphere asleep at a time,

but humans can't do that. You would literally have to cut this area of the brain called the corpus callosum, and it's like so many wires connecting the left and right hemispheres of the brain that it's just not possible to turn it off.

There are some people who are born without a corpus callosum, so then the sides of the brain are not talking to each other, and they have some very interesting neuropsychological findings. But ultimately, you want both sides connected to each other.

Dayaawarrior, "Why does my brain start to go 60 miles an hour when I'm trying to go to sleep?" As you start to sleep, your frontal lobes, the front part of your brain, start to get quiet,

which unfortunately takes the brakes off your emotional brain. And so, if this is happening, you need a routine and habits to get your emotional brain back under control. If the thoughts are repetitive, they just circle; have a little journal by your bed and write them down.

and then ask yourself, so what can I do about it and what can I not do about it? But the act of writing it down helps to get it out of your head. When I go to bed, I say a prayer, very intentionally, specifically,

I review what went well today, and I'm looking for at least three things. I love it because, you know, like you, I'm busy. I often don't take time during the day to just go, 'That was awesome!' How many special moments are in your day,

even during a pandemic? You just don't think about it, and when you do it right before bed, it sets your dreams up to actually be more positive. REM sleep, dream sleep, is one of the most important healing parts of sleep.

@Coywolfy, "Anybody else having some severe PTSD attacks during quarantine? I feel like my overall mental health has tanked over the past two months. I'm losing my appetite, massive anxiety attacks, and I'm having some intense intrusive thoughts."

I feel for you. The term I use is we are now experiencing a global amygdala hijacking. So the amygdala, deep in your brain, is a structure; it's in the shape of an almond, that responds to fear.

What's happening in the world is activating our amygdala, and it's making many people feel anxious and stressed. I think our baseline stress levels went up about 30%. So if yours were already heightened, now you can be having massive panic attacks.

and intrusive thoughts. Mental hygiene is just as important as washing your hands. We have to disinfect our thoughts and kill the ANTs, the automatic negative thoughts, that steal our happiness. You want to become masterful at diaphragmatic breathing,

and there's actually a very specific pattern that will calm down your amygdala and activate your frontal lobe so you make better decisions. Three seconds in, so big breath, hold it for a second, and then take six seconds out and hold it for a second.

So it's an 11-second breath, but if you do that 10 times it'll actually trigger a relaxation response in your brain and begin to give you some control. You know, I think it's something they should actually teach second graders.

Do this breathing. It's the first step in getting control of your anxiety. Jeff Golenski, "As I'm getting older I'm noticing that if I spend 10 or more hours working on my computer on a given day, not typical, I often have difficulty

"shutting my brain down at night to sleep. When I wake the next day I'm often plagued by a sort of hangover from the day before, anyone else?" This is actually common. The lights from the computer may

be sending interrupt signals to your brain. Before they unleashed digital technology onto the world, there's actually no neuroscience study on the impact of being flooded with the blue light from screens. Many of my colleagues and I recommend blue light blockers,

especially if you have any screen on after dark. Blue light in the late afternoon and evening begins to turn off the production of melatonin, which naturally helps us go to sleep. Plus, if you're 10 hours plus on a computer screen,

you're not getting enough exercise. You know, the best natural treatment for depression and cognitive impairment actually seems to be exercise. @hog_mild, "So I got enough sleep, ate breakfast, took my meds, am hydrated, don't have a crazy busy day,

"am stable in my relationships. So why the [bleep] is my anxiety through the [bleep] roof today? I can feel my heartbeat in my eyes. What do you want from me, brain?" Anxiety disorders are still

the most common mental health issue in the world. Begin to put a daily stress reduction practice in your life. For me, I love table tennis. It's exercise, it's distracting, it's good for me.

A lot of people love meditation. There's a kind of meditation I really like that we've studied called loving-kindness meditation. I'm a huge fan of hypnosis, self-hypnosis. Certain music will activate you and make you anxious.

A lot of other music will actually calm and soothe you. So I'm a huge fan of having a daily relaxation practice to get control, and then what I teach my patients is whenever you feel sad, mad, or nervous,

Or out of control, write down what you're thinking, then ask yourself if it's true. Thoughts are automatic; they just happen. And what most people don't know is that the thoughts in your head often lie to you; they often terrorize you.

I teach my patients how to kill the ANTs—the automatic negative thoughts. You have to develop an internal anteater patrolling the streets of your mind, and just learning this technique is so helpful. Rylee B. writes, "Why does my brain provide

"only wonderful dialogue when I shower," and why is it always when there's shampoo in my hair so I can't get out to write it down?" I like this a lot. When you're in the shower and you're doing something you know how to do,

then basically your cerebellum's doing it. It's sort of an automatic process. The rest of your brain can relax, and you're distracted, which is often when creativity flows. It's happened to me a lot over the years.

I just have something that I can get out of the shower, quickly write it down, and then get back in and finish. Just have some mechanism to capture it, and you'll be able to remember it as you rinse your hair and then write down your thought,

and if you can't, then we have to boost your brain's health. @aishakhvnx, "Y'all ever forget what you're talking about while you're talking? It happens to me so often that I swear I'm getting amnesia."

I hear this actually a lot in my patients who have ADD or ADHD. Because they have so many thoughts, while they're talking, they actually get lost. Do you notice you have a short attention span, you're easily distracted, you tend to be late,

you're disorganized, you procrastinate, and you might say or do things impulsively? When I first read that question, I go, huh, I wonder if she has ADD. If it's not that and it's happening so often,

I worry that your brain might not be as healthy as it could be, and that's where I would begin to explore those 11 major risk factors that steal people's minds, and the pneumonic is called BRIGHT MINDS.

The B we talked about is blood flow. R is retirement and aging. When people stop learning, their brain starts dying. I is inflammation. If you have low omega-3 fatty acid levels, if you have an unhealthy gut, if you have periodontal disease,

you're not really good at taking care of your teeth, all of those things can actually increase inflammation and negatively impact your memory and your brain.  Somebody says, "Why doesn't anybody talk about the brain fog that comes along with anxiety and depression?

"It makes me feel like I can't function normally," and I thought I was going crazy until I looked it up and realized that it happens to a lot of people. "Can we start talking about these things more?"

So brain fog is when you feel like your brain is in mud; it just takes more effort to think and respond than you think is reasonable. It is very common. Anxiety, because your brain is so focused on negativity,

or depression, where you don't have enough activity in your brain—there's one type of depression I call 'unfocus,' where they have really low activity in the brain, commonly associated with brain fog. Again, you want to keep your brain healthy

or rescue it if it's headed to a dark place. You have to prevent or treat these risk factors I've been talking about. So BRIGHT MINDS: B is for blood flow, R is retirement and aging, I is inflammation,

G is genetics—stuff like anxiety and depression run in families, but also the negative thinking, the dysfunctional thinking patterns can also be modeled in families. I often say genes are not a death sentence. What they should be is a wake-up call.

Genes load the gun; it's what happened to us and our behavior that pulls the trigger. So if I know I have anxiety in my family, then I'm going to work even harder to prevent it. The H in BRIGHT MINDS is head trauma,

a major cause of psychiatric problems that nobody knows about because most psychiatrists actually never look at the brain. I actually have a database of 160,000 scans on patients from 155 countries, and if you said, 'Hey, Daniel,'

The single most important thing I learned from the world's largest brain imaging database related to psychiatry is that mild traumatic brain injury is a major cause of psychiatric problems. If you don't get the right diagnosis, you'll never get the right treatment plan.

The 'T' in BRIGHT MINDS stands for toxins. If you have brain fog, anxiety, and depression, I want to make sure you don't have mold in your house. Mold is a very common cause of brain fog, anxiety, and depression.

It's one of the toxins; marijuana is a toxin, alcohol can be toxic. Of all the firefighters I've treated, over 90% have toxic-looking brains because of the carbon monoxide or cyanide they breathe from burning furniture

or burning buildings and fires. Anxiety and depression are not single or simple disorders, and if you want to take care of brain fog, you have to become serious about brain health. The bottom line is this: after looking at all these scans,

most psychiatric problems are not mental health issues, but brain health issues, and this one idea changes everything. Get your brain right, and your mind will follow. I'm convinced that the end of mental illness will begin with a revolution in brain health.

Needysabs: "My mental health really does be like," arrows up, arrows down, arrows up, arrows down. "How do you fix a broken brain, please?" I've been talking about that. This gives me an opportunity

To finish our BRIGHT MINDS mnemonic. If you want to keep your brain healthy or fix a broken brain, you have to prevent or treat the 11 major risk factors that steal your mind. BRIGHT MINDS is the mnemonic.

Blood flow, retirement and aging, inflammation, genetics, head trauma, toxins. M is something I call mind storms, which is abnormal electrical activity, especially in the temporal lobes, and it can come from a head injury; you could be born with it.

It causes people to be up and down, just like the icons you used. Sometimes anti-seizure medications can actually be really helpful to stabilize things. Sometimes a ketogenic diet can actually help. I found that can be really helpful in balancing the brain.

There are treatments like neurofeedback to help reset the brain. The second I in BRIGHT MINDS is immunity and infections, and I had no idea how prophetic that would be right before a pandemic, and let me be really clear about this,

your best defense against COVID-19 is not going to be a drug or a vaccine. Your best defense is your immune system. So keeping it healthy is critical. You do that by what you eat, by keeping your gut healthy, by making sure you have healthy vitamin D levels,

vitamin C levels, zinc, magnesium, selenium. All of those are nutrients to support your immune system, but this is why you need to stay away from sugar and foods that quickly turn to sugar because all of those are pro-inflammatory.

and can damage your immune system, as can gluten and dairy. The N in BRIGHT MINDS is neurohormone disorders. If your thyroid is high or low, you're going to be anxious or depressed. If your testosterone is low, odds are you're going to be sad

and have no motivation and no libido for a girl or a guy. The D is diabesity; it's this combination of high blood sugar, being pre-diabetic or diabetic, and overweight or obese. As your weight goes up, the actual physical size

and function of your brain goes down, which should scare the fat off anyone. And then the S in BRIGHT MINDS is sleep. Getting enough sleep is so important. So if you want to fix a broken brain, you can,

that's the exciting news that comes out of our imaging. You are not stuck with the brain you have. You can make it better, but you have to love it; you have to treat it right. I'm in a new docuseries with Justin Bieber.

I've been Justin's doctor for the last five years. He would come, then go, then come, then go, and finally, he married Hailey, and he kept coming because she made him.

More than a year ago, he walked into my office and said, "My brain can have problems just like my heart can have problems. If you told me I had heart problems, I'd do everything you said. I'm going to start doing everything you say."

And then he got remarkably better. You can be better. This is Doctor Daniel Amen for Brain Support. To learn more about my work, you can get my book "The End of Mental Illness" or go to amenclinics.com

and learn about our clinics around the world. And a big thank you to WIRED, and I hope all of you stay safe.

Psychiatrist Daniel Amen Answers Brain Questions From Twitter | Tech Support | WIRED

WIRED

뇌 건강에 대한 소개 및 초기 질문

다니엘 아멘 박사가 자신과 뇌 건강에 대한 주제를 소개합니다.

일반적인 단어와 잠재적 원인(수면 부족, 부정적인 생각, 저혈당)을 잊어버리는 것에 대한 질문입니다.

잠재적인 문제를 나타내는 지표로서 단어 잊어버림의 빈도.

고혈압, 심장 질환, 마취는 뇌로 가는 혈류에 영향을 미치는 요인입니다.

운동 부족은 혈류 감소의 위험 요인입니다.

돌고래와 달리 인간 뇌의 일부를 끌 수 없다는 것에 대한 논의.

잠들기 전 경주에 대한 생각 해결하기

전두엽 침묵으로 인한 수면 중 경주의 생각에 대한 설명.

레이싱 생각을 관리하기 위한 일기 쓰기 제안.

기도하고 하루의 긍정적인 측면을 돌아보는 등 아멘 박사의 개인적인 취침 루틴을 소개합니다.

꿈의 질을 높이기 위해 긍정적인 순간을 인정하는 것의 중요성.

시청자가 심각한 외상 후 스트레스 장애 발작, 식욕 부진, 불안, 강박적인 생각을 경험한 경우.

전 세계 사건으로 인한 글로벌 편도체 하이재킹의 개념.

기본 스트레스 수준과 공황 발작 및 강박 사고의 가능성이 증가합니다.

정신 위생의 중요성과 자동 부정적 사고(ANT) 관리.

편도체를 진정시키고 전두엽을 활성화하는 횡격막 호흡법.

장시간 컴퓨터 사용이 수면에 미치는 영향

장시간 컴퓨터 작업 후 수면 장애를 경험한 시청자.

컴퓨터 화면 불빛이 수면에 미치는 잠재적 영향.

야간 화면 사용을 위한 블루라이트 차단제를 권장합니다.

장시간 컴퓨터 사용의 부정적인 영향에 대응하기 위한 운동의 중요성.

건강한 습관에도 불구하고 지속되는 불안

건강한 생활 습관을 선택했음에도 불구하고 불안감이 지속되는 것에 대한 시청자의 질문.

불안 장애의 유병률과 일상적인 스트레스 감소 실천의 필요성.

스트레스 해소를 위한 제안: 탁구, 명상, 최면, 차분한 음악.

부정적인 생각에 도전하고 '내면의 개미핥기'를 개발하는 기술.

시청자는 샤워하는 동안 창의력과 통찰력이 향상되는 경험을 할 수 있습니다.

자동 프로세스가 어떻게 창의력을 발휘할 수 있는 두뇌 용량을 확보하는지에 대한 설명입니다.

아멘 박사의 샤워 중 창의적인 인사이트에 대한 개인적인 경험담.

창의적인 생각을 잊어버리지 않도록 캡처하는 것의 중요성.

무슨 말을 하고 있는지 잊어버리기

시청자가 대화 도중에 무슨 이야기를 하고 있는지 잊어버리는 경험.

ADD/ADHD와 관련이 없는 경우 근본적인 뇌 건강 문제에 대한 우려.

뇌 건강에 영향을 미치는 주요 위험 요인에 대한 밝은 마음 니모닉을 소개합니다.

밝은 마음 니모닉과 브레인 포그

밝은 마음 설명: 혈류, 은퇴/노화, 염증, 유전, 두부 외상, 독소, 마음의 폭풍, 면역/감염, 신경호르몬 장애, 당뇨병, 수면.

불안 및 우울증과 관련된 브레인 포그에 대한 토론입니다.

불안과 우울증의 일반적인 증상인 브레인 포그에 대해 설명합니다.

브레인 포그를 예방하거나 치료하기 위한 뇌 건강 유지의 중요성.

밝은 마음 니모닉과 그 구성 요소에 대한 자세한 설명입니다.

브레인 포그, 불안, 우울증의 위험 요인으로서의 독소.

결론: 대부분의 정신과적 문제는 뇌 건강 문제입니다.

고장난 뇌를 고치고 결론적으로 말하기

고장난 뇌를 고치는 방법에 대한 시청자의 질문입니다.

뇌 건강을 유지하거나 개선하기 위한 밝은 마음 니모닉을 반복합니다.

밝은 마음 구성 요소인 '마음 폭풍'에 대한 설명.

특히 팬데믹 상황에서 면역과 감염의 중요성.

저스틴 비버의 더 나은 뇌 건강을 위한 여정에 대한 개인적인 일화.