Unchain Your Brain

by Daniel G. Amen, David E. Smith

Are you chained to your addiction to smoking? Drinking? Sugar? Drugs? Food? Prescription painkillers? Caffeine? Internet porn? Gambling? Sex? When you are chained by an addiction, it can ruin your life, devastate your family, destroy your relationships, derail your career, lower your grades, and make you physically ill. Do you want to break free from your addictions? Then you need to optimize your brain. The brain plays a central role in your vulnerability to addiction and your ability to recover. Brain dysfunction is the number-one reason why people fall victim to addiction, why they can t break the chains of addiction, and why they relapse. Optimizing your brain is the key to breaking free from your addictions. Unchain Your 10 Steps to Breaking the Addictions that Steal Your Life is a practical, easy-to-follow, step-by-step program that shows you how to boost your brain so you can kick your bad habits. In this book, you will -How addictions get stuck in your brain, how to get them unstuck, and how to find lasting motivation to change
-Why brain imaging changes everything, even if you never get a scan
-How to get the right evaluation to ensure that you can heal from your addictions
-The six different types of addiction based on brain why all addicts are NOT the same and how to find the best treatment solutions for you based on your brain type
-Strategies to boost your brain to get control
-Ways to lock up the craving monster that steals your life
-Tips to eat right to think right and heal from your addiction
-How to kill the addiction ANTs that infest your brain and keep you in chains
-Ways to prevent relapse by following H-A-L-T plus brain science
-How hypnosis and meditation can help you unchain your brain, including a 12-minute meditation and a real hypnosis session done by Dr. Amen When you have a healthy brain, it makes it so much easier to stick with a program designed to help you quit smoking, drinking, gambling, doing drugs, overeating, or whatever your addiction may be.

Genres: Nonfiction, Psychology, Audiobook, Self Help, Health, Addiction, Science

349 pages, Paperback

First published June 1, 2010

About the author

The Washington Post called Dr. Daniel Amen the most popular psychiatrist in America and Sharecare.com named him the web's most influential expert and advocate on mental health.
Daniel Amen is a life-long Christian and graduate of Oral Roberts University School of Medicine. He is a double board-certified psychiatrist and multiple NY Times bestselling author, with such blockbuster books as Change Your Brain, Change Your Life, Healing ADD, Change Your Brain, Change Your Body, and The Daniel Plan, co-authored by Pastor Rick Warren and Dr. Mark Hyman. In November 2016, he and his wife Tana published The Brain Warrior's Way.
Dr. Amen is the founder of Amen Clinics, which has 6 locations across the United States. Amen Clinics has the world's largest database of brain scans related to behavior, totaling more than 125,000 SPECT scans on patients from 111 countries.
Dr. Amen's research team has published more than 70 scientific articles on a wide variety of topics related to brain health. He is the lead researcher on the largest brain imaging study on active and retired NFL players and was a consultant on the movie Concussion starring Will Smith. In 2016, Discover Magazine named his brain imaging work for psychiatric diagnoses as one of the top 100 stories in all of science.
Dr. Amen has also hosted 11 national public television shows about the brain, which have aired more than 80,000 times across North America and raised more than 75 million dollars for stations.

You can connect with Dr. Amen on Facebook and Twitter

Reviews

[Joy D · Rating 3 out of 5]

The main difference in this book and other addiction-related books I have read is the author’s emphasis on brain scans. He makes a case for the brain scan as a valuable tool for motivating changes in behavior. When scans of a healthy and an addicted brain are compared, it is easy to see the damage. The text addresses addictions to just about anything (e.g., gambling, eating, video games), not just alcohol and drugs. It provides insight into why addiction is considered a disease of the brain and why it does not work to “just say no” or “just stop.”

I greatly enjoyed the first half of this book, which provides a thorough discussion of science; specifically, which parts of the brain control what parts of human functionality. The second provides 10 steps to breaking free of addiction. Much of this material is available elsewhere but it is logically packaged and easy to read.

This is around a 3.5 read for me. I think it is a useful tool in the catalogue of addiction-related books. It is an important topic, since it is so prevalent in our society, and just about every family is touched by it in one way or another. The author runs substance abuse clinics and sells supplements, so be prepared for a bit of promotional material.

[Matthew O'Neil · Rating 3 out of 5]

Written by a couple of sexist old men, when they offer anecdotal or made-up scenarios, it's usually speaking ill of women (who all, apparently, suffer from "emotional over-eating" and will argue "even though it's not that time of the month"...I wish I was kidding).

When the authors get to the psychology and biology of addiction, it's valuable stuff! But, seriously, they're pretty much sexist monsters.

[Jennifer · Rating 5 out of 5]

So far the best Dr. Amen book I have read and I love all his books. He is a genius when it comes to the mind and breaking addictions. This book covers every addiction imaginable from alcohol to gambling and everything in between.

[Kelly · Rating 3 out of 5]

It started strong, brain scanning technology and helping brain issues is brilliant. But the rest of the book was lacking. Outdated diet information (low fat for brain health?? The brain is 60% fat) I hoping for more.

[Bryan Tanner · Rating 4 out of 5]

Review

If you, or a family, or even a friend experiences addiction, this is a must read to learn how to live a brain-healthy life. If you're not sure, read the summary in Appendix B to determine if you think this read will be worth your time.

Dr. Daniel Amen is a brain-scan expert. Unchain Your Brain has 2 parts. The first part is all about understanding what the addiction looks like in the brain and how to assess it. The second part goes through the 10 steps of breaking free from addiction. barely kept my attention by doling out just enough helpful information to keep me reading.Throughout the book, Dr. Amen offers specific practical advice on managing the 6 different types of brain addictions: compulsive, impulsive, compulsive/impulsive, sad/emotional, anxious, and temporal lobe. On the one hand, I praise Dr. Amen's work as perhaps the most-comprehensive work I've read on addiction and addiction recovery. On the other hand, there are a number of other books (on behavior change, habit, addiction, and brain development) which share similar info in a much more compelling way. Dr. Amen did coin the term, "ANTs" or Automatic Negative Thoughts, which is regularly cited by many brain-book authors.

Summary

From his work as a clinical neuroscientist, psychiatrist, and brain-imaging expert, Dr. Amen uses biochemistry to explain addictive behavior. He offers 7 interventions to enhance brain functioning, and enhance one's life:

1. Protect Your Brain — Eliminate the big brain killers: injury, pollution, sleep deprivation, stress, and drugs. Wear helmets. Play safe sports. Increase blood circulation (oxygen) to the brain. Sleep enough (to process the previous day's information) and get be able to process thoughts and emotions. Do different behaviors to destress the various parts of your brain.

2. Feed Your Brain — Lean protein, complex carbohydrates, and foods rich in omega 3 fatty acids (large cold water fish, such as tuna and salmon, walnuts, Brazil nuts, olive oil, and canola oil) are essential to brain function. Unfortunately, the great American diet is filled with simple sugars and simple carbohydrates, causing many people to feel emotional, sluggish, spacey, and distracted. Kill brain fog by adhering to the following dietary recommendations: Breakfast—Start the day with a healthy breakfast that includes protein, such as eggs, lean meat, or dairy products. Lunch—eliminating all simple carbohydrates at lunch (sugar, white bread or other products made from white flour such as bagels and white pasta, potatoes, and rice) can make a dramatic difference in energy and focus in the afternoon. Fill in nutrient deficiencies by taking vitamin supplements.

3. Kill the ANTs (Automatic Negative Thoughts) That Invade Your Brain — Dr. Amen has identified 9 different kinds of ANT species, or ways your thoughts can distort incoming information to make you feel bad. Here the 9 species of ANTs: 1. All or nothing ("I didn't meet my academic goal this week means I'm a terrible student."), Always thinking ("Anytime x happens, I have to do y."), focusing on the negative ("a tiny negative thing happened, so I'm going to give up."), thinking with your feelings ("I feel like I'm not a good student"), Guilt beatings ("I should/ought to study more."), Labeling ("I am a perfectionist and procrastinator."), Fortune telling ("I don't want to go to the party, because I know I'm not going to have a good time."), Mind reading ("Dr. Yanchar must think I'm such a flake.), and Blaming/Denial ("It is your fault that I…).

Develop an internal anteater to hunt down and devour the negative thoughts that are ruining your life. Once you learn about your thoughts, you can choose to think good thoughts and feel good or you can choose to think bad thoughts and feel lousy. You can train your thoughts to be positive and hopeful or you can just allow them to be negative and upset you. One way to learn how to change your thoughts is to notice them when they are negative, write them down, and talk back to them. When you think a negative thought without challenging it, your mind believes it and your brain reacts to it.

4. Work Your Brain — Strive to learn something new everyday, even if it is just for a short period of time. Einstein said that if a person studies a subject for just 15 minutes a day in a year he will be an expert, and in five years he may be a national expert.

5. Make Love For Your Brain — Regular sexual contact had an important impact on the physical and emotional well being, especially for women. Sexual contact with a partner at least once a week led to more fertile, regular menstrual cycles, shorter menses, delayed menopause, increased estrogen levels (enhances overall brain activity and improves memory) and delayed aging.

6. Develop a “Concert State” For Your Brain — Optimal brain performance requires two simultaneous skills: deep relaxation and focus. Meditation, classical music, and “One Page Miracle.”

7. Treat Brain Problems Early — According to the National Institutes of Health 49% of Americans will have a psychiatric illness (depression, anxiety, ADD, OCD, substance abuse problems, etc.) at some point in their lives. Successful people have problems, they are smart enough to seek help. The earlier the better.

Changes I'd Like To Make

• Take a daily multi-vitamin to prevent chronic illness. I know I don't eat a healthy, balanced diet everyday.
• Don't over eat that pizza. Gluttony is correlated with cancer.
• Substitute spinach for lettuce whenever possible. Spinach is 50% protein! (Popeye was onto something.)
• Eat whole grains. "The whiter the bread, the sooner you're dead."
• Turn to spices for powerful brain boosters. Turmeric/Saffron is an anti-depressant, Sage boosts memory, Cinnamon reduces hypertension.
• Practice yoga (asanas) before studying scripture in the morning.
• Write down my ANTs. Identify which of the 9 kinds mine are. Then re-write them in a correct positive way.

[Andrew · Rating 2 out of 5]

giving a low rating because of the second half of the book. The first half is scientific and valuable information (though controversial so best to not completely agree with it). The second half however is very anti-medication, uses scare tactics about sugar, and is basically a giant infomercial for his supplements. I would suggest reading the first half and stopping

[Cory · Rating 4 out of 5]

Lots of interesting science-based information on brain health and addiction recovery. Included are simple to follow dietary tips, dietary supplement suggestions, overcoming negative thought patterns, and more. It is a bit heavy on self promotion, though I do believe the work the authors are doing is important.

[Kristi Navarre · Rating 4 out of 5]

NGL Dr Amen is hard to listen to/read if you are in the throes of addiction - because it is SCARY to face the reality of the fact that you could be damaging your brain. That said, as I am currently in a *fairly* healthy place in life, it isn't so scary and I was able to take away a lot of good info. Another author telling me I need to give up coffee though.. hmph. And if you are the parent of a child involved in contact sports, and you want your child to stay in contact sports, don't read this book or any of Dr amen's work, because you won't like hearing about the brain damage you are signing your child up for. Or maybe you especially should read Dr. Amen's work... Anyway, Daniel Amen is a super rad dude bent on saving the world one brain at a time, and while kinda dry, any info he shares about brain health is a gift to us all.

[Matt Monnot · Rating 3 out of 5]

Practical guide for implementing a biopsychosocial (plus spiritual - the authors added this to the conventional model) for improving brain function and avoiding or stopping addictive behavior.

[Lime · Rating 4 out of 5]

In summary: We can quantify mental illness by way of brain scans!

[Melanie Renzulli · Rating 1 out of 5]

I want to like and learn from this book. I’ve been listening to this audiobook and the doctor has mentioned at least 3 times in 2 chapters, “My children are not addicts despite alcoholism running in the family ON THEIR MOTHER’S SIDE.” He always makes this distinction and it makes me too angry to go any further. Come on, dude…

LOL came back to say I checked my progress and only got through 9% of this book before I had to stop.

[Diana-Michaela Shaffner · Rating 3 out of 5]

The first part of the book explains Dr. Amen's brain scanning experience and basics about the brain with their associated functions in a 'Brain-Anatomy-101' kind of manner which can be very helpful for the reader who has never studied this subject matter before.
One of the highlights in the book is the information about the different types of addicts such as 'compulsive addict', 'sad addict' etc., and why they each need a different approach to addressing their addictions.
Dr. Amen explains how what you do and think actually physically rewires your brain and how such self-inflicted brain changes can later become challenges in modifying your own behavior.
Addiction wears many different clothes. Subsequently, the author does not limit the discussion to substance abuse. Rather, he includes overeating, gambling, excessive internet or video game use, and more. Any person afflicted by addiction(s) should be on the lookout for behavior that leads to just trading one addiction for another which happens frequently and does not lead to gaining the freedom desired.
The book strongly emphasizes the need for physical exercise as a helpful measure for all types of addicts. Unfortunately, the book contains very outdated diet information still advocating animal product intake despite the fact that (among many other reasons) just the highly inflammatory properties of animal protein alone are harmful to the brain and other organs.
However, Dr. Amen's book is a worthwhile read. We should all remember that understanding one's own behavior and making an effort to learn about it is the first step in the right direction.

[Ryan · Rating 3 out of 5]

Pretty good discussion on the different kinds of addictions. Looking at the brain patterns there are things that you would do for one addictive type, but not for another. A must hear for anyone seeking understanding on addiction. It was a bit hard to follow at times because it was a discussion. Perhaps the book is more concise.

[Sienna · Rating 5 out of 5]

A fascinating & compassionate look at brain health & recovery from addiction. It helped me understand a little more about an alcoholic in my recent life & also pushed me along on my mission to live a healthy life. I listened to the audio version & I will probably check out the book as well for some of the resources.

[Sarah Cupitt · Rating 4 out of 5]

"Unchain Your Brain" comprehensively explores addiction, debunking misconceptions and shedding light on the underlying mechanisms that drive addictive behaviours taking a scientific approach, presenting addiction as a brain disease rather than a reflection of one's character. The book tackles the challenge of differentiating between bad habits and addiction and discusses using brain scans as a powerful tool to help those in denial understand the impact addiction has on the brain.

The concept of will-driven behaviour versus brain-driven behaviour is a key focus. The book delves into the competing proteins in the brain that contribute to addictive tendencies, offering insights into the neurochemical processes underlying addiction. While the book primarily addresses addiction to substances like drugs, alcohol, and binge eating, it briefly acknowledges addiction to stress and sex. An important aspect covered in the book is strengthening the prefrontal cortex (PFC), which is responsible for decision-making and impulse control. It also emphasises that addiction is a complex issue with no single cause.

A captivating chapter on self-hypnosis adds a unique dimension to the book, exploring its potential as a tool for overcoming addiction. This unconventional approach offers an alternative perspective on traditional addiction treatment methods. Towards the end, the book emphasises the importance of not replacing one addiction with another and encourages individuals to regain control over their behaviours. It stresses the significance of personal relationships and their influence in promoting positive change. With practical strategies and insights, this book provides valuable guidance for individuals seeking to take control of their lives and break free from the chains of addiction.

Takeaways:
-The cage assessment questionnaire is useful (and the six types of addicts quiz at https://www.amenclinics.com/)
-Addiction is a brain disease; it doesn't mean you're a bad person, not the result of a character flaw
-Don't let other people control your behaviours
-You need to have a relationship to have influence
-Magnesium and lemon balm is worth trying to calm your brain
-The addiction cycle is characterised by the fours C's: craving, compulsion, loss of control and continued use despite consequences
-Genetic factors account for 40-60% of a person's vulnerability to addiction. With early onset addition before age 15, it is commonly 60% genetic and 40% environmental.
-Children and adults with ADD & ADHD are at increased risk for addiction; half of these people will develop substance abuse if left untreated, and a greater intensity of abuse at a young age, alongside being overweight.
-The role of hormones in addiction cannot be overlooked. Over 90% of addicted patients self-medicate with drugs and alcohol in an attempt to balance brain chemistry to feel more normal.

Favourite quotes:
-Addiction impacts every aspect of your life, including your physical health, mental and emotional health, social life and core values. The signs and symptoms of addiction can be biological, psychological, social or spiritual, and most people with a problem with exhibit signs in several, if not all, of these areas; these areas are called the four pillars of addiction and healing.
-It's the brains of substance abusers and football players, and boxers that show the most damage. The good news is that the brains of substance abusers have the potential for some of the greatest improvement.
-Many people with addictions are saddled with comorbid conditions such as anxiety, depression, bipolar disorder, ADD, or head injuries, all of which need to be treated in order to effectively help them be well. You can have the greatest treatment plan available or enter the most well-respected treatment centre, but if you have underlying brain dysfunction, chances are you won't be able to follow through with the program. For lasting success, brain problems must be treated in addition to the addiction.
-The human brain is so advanced that even imagining stressful events will cause the body to react to the perceived threat as though it actually happened. We can literally scare our body into a stress response.
-More than 17 million adults in the US have a drinking problem, about 48 million have used prescription drugs, with about 2500 teens trying them for recreational use every day.

[Matthew · Rating 4 out of 5]

If the mind is what the brain does, it makes sense a healthy mind is an extension of a healthy brain.

The key to getting control of one's life is making healthy choices as accessible as possible. This requires sleeping, an active lifestyle, eating a good diet, as well as developing the right attitudes and thoughts about who we are and the world around us. Stress management. Healing trauma -- not just emotional or sexual, but physical as well, especially TBI.

I may have added or subtracted some, but this is a great book on getting control of your life, and helping others get control of theirs, by focusing on brain health. I don't think he's saying we don't have a personality, separate from our brain, but rather who we are is best realized by the healthiest brain we can achieve. It seems like if you want to enjoy a drive, do what you can to maintain your car. The brain is the vehicle of who we are.

[Rebecca Ann Price · Rating 4 out of 5]

I am huge Amen fan and I’ve been making my through their library - the only addiction I’d considered I’ve personally dealt with is emotional eating, which this book covers, along with so much more.

In this read you will cover how the brain works on addiction from (but not limited to) drinking, eating, smoking, sex, porn, gambling, drugs....

This book will explain how these addictions form, the genetics that can occur in the brain to form addictions, how to fight them and train your brain to have the power against them.

Great read for anyone struggling with addiction, knows of someone struggling or just wants to further educated themself on how the brain works.

[Hannah Peacock · Rating 4 out of 5]

A fascinating look at the neurological, biological, social, and spiritual underpinnings of addiction. I appreciated how the author states that we should treat people that struggle with addiction the same as diabetics or autoimmune disorders and provide holistic treatment that addresses all aspects of their health.

I’m giving it 4 not 5 stars since at points it felt like a shameless plug for the author’s products rather than simply a recommendation for improved brain health.

I think there’s a lot that anyone could take from this book to improve their mental and physical health.

[Annie · Rating 4 out of 5]

Worthwhile read. Addresses different addiction types and some of the motivations behind them. Gives workable solutions regarding resolution of those addictions. Though some of the food choices are questionable given updated scientific evidence, the acknowledgement that diet plays an important role in health, no matter the addiction, is accurate. The focus on the positive benefits of exercise is also helpful.

[Bree · Rating 4 out of 5]

Dr Amen’s focus on brain health and the practices that constitute brain health care in the context of addiction is really helpful. He gives a plethora of information about the actions and natural supplements that can support brain health depending on the addiction. This book is valuable no matter the addiction be it drugs, food, caffeine, gaming etc. It’s also good generalised information for good brain care across the lifespan.

[Janey · Rating 5 out of 5]

Excellent information. As someone who is very interested in brain based science, I knew a lot about this topic already. I am interested to follow up on the information about suggested supplements that can help “unchain the brain” and boost brain functioning. I enjoyed the format of this book and would be interested in purchasing a copy for my personal reference collection as I listened to the audiobook on loan from the library.

[Janet]

Thoroughly well written and very easy to understand, I highly recommend Unchain Your Brain by Daniel G. Amen for anyone looking for answers to the epidemic of deaths from addiction. I also recommend this book for people who want to understand the triggers that work against success. This book has every thing one needs to get healthy: mentally, physically and emotionally. Buy it for you or someone you love NOW!

[Sophie Rayton · Rating 3 out of 5]

I love that there are medical professionals thinking outside of the box about addiction. I love that this book exists and hope that the research it contains will help millions of people, including educating those who do not suffer addictions themselves.
Here's to a kinder, more compassionate future!

[Kara · Rating 4 out of 5]

I learned that my Prefrontal Cortex (PFC) is an asshole. However, this book gave me many tips on getting the SOB under control. I can't wait to try them!

On a serious note, I enjoyed learning my brain's role in my addictions. I enjoy that the book gave real life scenarios on people's addictions and tips on how to get them under control.

[Scott Thompson · Rating 4 out of 5]

I liked this a lot more than his other book about slaying dragons. I thought there were some really useful nuggets and things that I want to work on to free myself from addictive behaviors and tendencies. It could just be the topic that I like but I felt the book was a good representation of how to effectively confront these behaviors in your self.

[Andrew · Rating 4 out of 5]

I listened to this as an audiobook.
This book examines what addiction is, and how addiction is felt, seen, and viewed in North America.
The book covers different kinds of addition, not just drugs and alcohol. Anything can become an addiction if you find yourself doing it when you planned to do something else. This could be video games, to eating.

[Alina Yasnaya · Rating 2 out of 5]

5 stars for the science part, zero stars for shameless plugging of his branded supplements and brain scans and for sexism. The same old tired adage that women are such suckers, all they do is emotionally overeat. Old white male dinosaurs plague medicine, and they are so dangerous here with their blatant disdain and incompetence of women's bodies.

[Ryan Mclean · Rating 3 out of 5]

This book was good. I feel like half of the book was really great and half the book wasn't really that great. I also felt like he was doing a marketing campaign for his products during a few chapters. But overall, I think it was a good book with good principles about living a healthy life.

[General · Rating 3 out of 5]

It gives a glimpse into the addiction world, explaining the different types caused by different reasons ranging from lack of will up to physical brain damage. It gives a few ideas on how to unchain these addiction with different patient's stories. It could have been better.

[Lisa Weber · Rating 3 out of 5]

Interesting discussion of many types of addictions, with suggestions from medicinal to nutritional. The many anecdotal stories helped to depict the author's points. It made for a pretty dry audiobook though.