Podcast Summary: Change Your Brain Every Day

Episode: 22 Symptoms of Anxiety & Dr. Amen's Solutions
Hosts: Dr. Daniel Amen & Tana Amen
Date: November 21, 2025

Episode Overview

In this episode, Dr. Daniel Amen delves deep into the many manifestations of anxiety, breaking down 22 common symptoms he observes in patients at Amen Clinics. Drawing on decades of clinical experience, he shares personal anecdotes, professional insights, and a practical approach to transforming anxiety for better brain and overall health. The episode transitions from symptom recognition to actionable solutions, with a focus on natural strategies, healthy habits, and challenging unhelpful thinking.

Key Discussion Points & Insights

The Comprehensive Approach at Amen Clinics

• Dr. Amen outlines the clinic's thorough assessment methods, highlighting the 300-question intake and "brain system checklist" to understand how different parts of the brain are functioning.
  • Quote:

    “Every day you are making your brain better or you are making it worse.” [00:02]

The Ubiquity of Anxiety & Impact of the Pandemic

• He stresses that anxiety is the most common mental (brain health) issue and that the pandemic has increased baseline stress for nearly everyone by about 30%.
  • Quote:

    “The pandemic's made almost, not some, but almost all of us more anxious.” [02:24]

22 Symptoms of Anxiety

[03:30 - 21:30]
Dr. Amen systematically reviews the following symptoms, illustrating with examples and clinical pearls:

1. Frequent feelings of nervousness or anxiety
2. Panic attacks
3. Heightened muscle tension (e.g., headaches, trembling)
   • “I remember ... the paper would move like I had a tremor, but it was nerves.” [04:50]
4. Pounding heart, chest pain, or increased heart rate
   • Fight or flight physiology, adrenaline/cortisol surge.
5. Trouble breathing
   • Links to grief and personal family experience. [06:00]
6. Feeling dizzy, faint, or unsteady
   • Mentions differential diagnosis like low blood sugar or blood pressure issues.
7. Nausea or upset stomach
   • Anxiety affects the entire GI tract (~30 feet of smooth muscle).
8. Periods of sweating, hot or cold flashes
9. Tendency to predict the worst (fortune-telling “ANTS”: Automatic Negative Thoughts)
   • “Your mind doesn’t just predict what’s worse, it then makes that worse still.” [09:55]
10. Fear of dying or doing something crazy
11. Avoidance of places (agoraphobia)
    • Pandemic-linked increase in agoraphobia risk.
12. Conflict avoidance
    • Advocates for being “firm and kind.” Shares marriage dynamic anecdotes. [12:40]
13. Excessive fear of being judged or scrutinized
    • Dr. Amen explains the “18, 40, 60 Rule”:

      “When you’re 18, you worry what everybody’s thinking of you. When you’re 40, you don’t give a damn what anybody thinks of you. When you’re 60, you realize no one has been thinking about you at all.” [14:06]

14. Persistent phobias (e.g., snakes, elevators, germs)
15. Low motivation
    • Anxiety depletes dopamine.
16. Quick startle response
17. Tendency to freeze in anxiety-provoking situations
    • “I have that little hesitation ... and then I do the right thing.” [16:40]
18. Lack of confidence in abilities
19. Seeming shy or timid
20. Easily embarrassed
21. Sensitive to criticism
    • “I used to be really sensitive to criticism. I wonder if that’s why I’m the boss.” [18:20]
22. Body-focused repetitive behaviors (e.g., biting nails, picking skin)

Summary Quote:

“All of these are symptoms of anxiety, and ... your basal ganglia or your amygdala can be working too hard. ... After an anxiety episode, people, they’re just worn out because it’s taken so many energy from them.” [19:40]

Dr. Amen’s Solutions to Anxiety

1. Diaphragmatic Breathing

[21:40 - 24:10]

• Practice: 3 seconds inhale, hold for 1, 6-second exhale, hold for 1. Repeat 10 times (~2 minutes).
  • Quote:

    “It triggers something called a parasympathetic response. ... You do that 10 times, you will feel so much better.” [22:05]

2. Challenging Automatic Negative Thoughts (“ANTs”)

[24:15 - 27:00]

• Write down negative thoughts, and challenge them with “Is it true? Can I absolutely know that it’s true?”
• Example: Worries about family, negative thoughts during stress.
  • Quote:

    “You have to develop an internal anteater … kill the ants.” [25:00]

3. Accurate vs. Positive Thinking

[27:10 - 28:40]

• Emphasizes not just “positive thinking” but “accurate thinking.”
  • Quote:

    “I’m not a fan of positive thinking.” [27:20]

4. Diet & Healthy Habits

[28:45 - 31:30]

• Advocates for nutrient-dense, unprocessed food.
• Weight management is about “quality and quantity”.
  • Quote:

    “I only love food that loves me back. That’s what I want for you.” [31:10]

5. Meditation & Hypnosis

[31:40 - 32:20]

• Recommends using resources like the Brain Fit Life app, which includes meditation audios, recipes, and brain-enhancing music.

6. Supplements & Nutritional Support

[32:30 - 36:00]

• Prefers natural supplements over prescription anxiety meds (like Xanax, Klonopin) due to addiction risk.
  • Supplements: magnesium, GABA, lemon balm, theanine (from green tea).
  • “GABA Calming Support” from BrainMD cited as popular during the pandemic.
  • Advocates slow tapering off benzodiazepines under medical supervision.
  • Quote:

    “Once you start them, you are not going to want to stop them.” [33:15]
    “Magnesium. Huge fan. High percentage of people deficient in magnesium. GABA, lemon balm, and theanine from green tea. I love theanine.” [35:00]

7. Check Biological Factors

[36:05 - 37:40]

• Rule out medical contributors to anxiety: hypoglycemia, anemia (check ferritin), hyperthyroidism.

8. Elimination Diet

[37:45 - 38:30]

• Remove artificial dyes, preservatives, MSG, and sweeteners for a month to check for sensitivities.

9. Additional Calming Practices

[38:30 - 39:40]

• Heart rate variability training, yoga, qigong, tai chi.
• Assess omega-3 index.
• Music for relaxation and mood support (“Feel Better Fast”, “Brain Warrior’s Way” albums).

Notable Quotes & Memorable Moments

• “What you tolerate is generally what you’re gonna get.” — Dr. Amen on relationships & assertiveness [13:40]
• “Care what you think about you.” — Dr. Amen, reflecting on the futility of worrying about others’ opinions [14:56]
• “Kill the ants. Get rid of the negative thoughts. Write them down, get them out of your head.” — [32:00]
• “Don’t think of medicine as the first answer. There are so many things you can do to calm your anxiety.” — [39:25]

Important Timestamps

• [00:02] – Opening thoughts on daily brain health choices
• [03:30-21:30] – The 22 Symptoms of Anxiety explained
• [21:40] – Diaphragmatic breathing demonstration
• [24:15] – Challenging Automatic Negative Thoughts (ANTs)
• [28:45] – Healthy eating for mental health
• [31:40] – Meditation, hypnosis, and music
• [32:30] – Supplements and natural remedies for anxiety
• [36:05] – Biological checks before medication
• [38:30] – Integrative mind-body practices

Conclusion

Dr. Daniel Amen provides listeners with a comprehensive tour through the spectrum of anxiety symptoms, demystifies many common personal struggles, and empowers his audience with both science-based solutions and lived wisdom. The episode combines practical tools (like breathing, journaling, dietary approaches, and supplements) with a compassionate, relatable voice, aimed at helping listeners “change [their] brain every day” for the better.