Brain Training Games: A Non-Medication Approach to Reducing Anxiety and Depression by Enhancing Attentional Control and Neuroplasticity

This episode delves into uncontrollable worry, a hallmark of Generalized Anxiety Disorder (GAD), distinguishing it from Obsessive Compulsive Disorder (OCD) and Panic Disorder. Dr. Marks explains that GAD is often a lifelong condition characterized by anticipating worst-case scenarios, feeling a constant sense of threat, and experiencing functional impairment when worry races out of control, particularly at night. Despite efforts to meditate or distract, the "negative commentary" persists, leading to feelings of depression and hopelessness.

The core theory presented is that this uncontrolled worry stems from deficits in attentional control and its effect on working memory, both crucial executive functions. Attentional control involves the ability to sustain focus and block distractions, as well as to cleanly shift attention between tasks. In individuals with anxiety and depression, these neural pathways are disrupted, making it difficult to filter out distressing information and let go of worrisome thoughts, unlike those with situational anxiety who can more easily distract themselves.

Dr. Marks introduces brain training games, or cognitive training, as a promising non-medication intervention. These specialized exercises are designed to boost attentional control and improve working memory, thereby positively impacting emotional functioning. A 2019 research reference is cited, demonstrating the effectiveness of such training in teenagers to reduce emotional vulnerability stability, highlighting the potential for early intervention. Crucially, these exercises also improve neuroplasticity, the brain's ability to rewire itself, offering benefits even for adults who have experienced anxiety for years.

The practical insight offered is the accessibility of these scientifically validated tools for self-help. Dr. Marks mentions CogniFit as an example of a commercially available platform that provides cognitive assessments and personalized games to build specific skills. She emphasizes that these brain training exercises, along with other activities like learning a musical instrument, are valuable additions to one's mental health arsenal, providing a tangible way to gain more control over thoughts and improve overall quality of life.

"Uncontrollable worry is an anxiety disorder that typically starts in childhood."

"Uncontrolled worry is one of the hallmarks of generalized anxiety disorder."

"It's like you have a super sensitive threat meter."

"A current theory that has gained a lot of traction is that this uncontrolled worry comes from deficits and attentional control and its effect on your working memory."

"So with anxiety and depression, these nerve pathways are disrupted or not functioning properly, and this makes you unable to filter out information and let go of the thoughts that cause you this distress."

"It's called brain training games or cognitive training. These specialized exercises boost attentional control and improve your working memory."

"Neuroplasticity is the ability of your brain to change the nerve connections and rewire itself."

"But even if you've already dealt with anxiety for years, the brain training can still have benefit for the adult brain, because the cognitive exercises have shown to improve neuroplasticity."

"One such company is called CogniFit."