mental health Archives

Rumination

Posted on June 5, 2023 by Xavia Malcolm

We have all had negative thoughts, and in most cases, that’s normal. However, when negative thoughts become excessive and repetitive, this pattern of thinking may be cause for concern.

Rumination is a thought processing disorder that is characterized by obsessional thinking that involves repetitive, negative thinking, or dwelling on negative feelings that interfere with normal functioning.

Rumination is often described as a loop of negative thoughts. This cycle of negative thinking can contribute to the development of depression and anxiety or worsen already existing mental health disorders. Rumination can also affect a person’s sleep and physical health, as a result of stress.

People ruminate for several reasons. The American Psychological Association listed the following as common reasons why people may have ruminating thoughts. They:

Believe they are gaining insight into a problem.
Perceive they face constant, uncontrollable stressors.
Had traumatic experiences.
Possess personality characteristics such as perfectionism or neuroticism.
Have low self-esteem.

The first step to addressing rumination is recognizing that there is a problem. If you realize that you are ruminating, you can try these tips to help break the cycle of negative thinking:

Distract yourself by doing activities that can disrupt negative thinking.
Identify triggers that you can or can’t change.
Learn how to set realistic expectations.
Work on improving self-esteem.
Practice mindfulness
Practice positive affirmations

Lastly, if ruminating thoughts persist and are interfering with your life, try seeking assistance from a mental health professional.

The most common therapy used to address rumination is rumination-focused cognitive behavioral therapy, which focuses on redirecting a person’s thought process and improving coping skills.

To schedule an appointment with a mental health professional at Jamaica Hospital Medical Center, please call 718-206-5575.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Coping With Mental Health Challenges After A Heart Attack

Posted on April 11, 2023 by Xavia Malcolm

Having a heart attack can be frightening; therefore, it is common for people to experience anxiety, post-traumatic stress disorder (PTSD), or depression after surviving this life-changing event. In fact, the risk of depression is three times higher in heart attack survivors when compared to the general population; more than 25% of survivors experience anxiety after a heart attack, and 1 in 8 heart attack survivors experience symptoms of PTSD.

Mental health challenges often develop after a cardiac event because there is an uncertainty of things to come or a fear that it can happen again.

Feeling afraid, sad, confused, worried, stressed, or angry is expected in the days or weeks of having survived a heart attack. However, it is important that these emotions are addressed with urgency and managed because they can affect recovery. Untreated stress, anxiety, or depression can lead to physical symptoms such as increased heart rate or blood pressure that put a strain on the heart.

Being aware of these negative emotions and learning how to cope can improve mental health. This can be achieved by identifying triggers and practicing stress or anxiety-reducing exercises such as:

Speaking to someone about how you feel
Socializing
Practicing mindfulness
Challenging negative thoughts and thinking positively
Practicing deep breathing
Practicing gratitude
Spending time in nature
Exercising
Eating well
Getting enough sleep

In addition to practicing stress management exercises or other coping techniques, it is important to seek the assistance of a mental health provider to create a treatment plan to manage the symptoms of PTSD, anxiety, or depression.

To schedule an appointment with a mental health professional at Jamaica Hospital Medical Center, please call 718-206-5575.

Mental Health Tips for the New Year

Posted on December 30, 2022 by Jacob Lobosco

The beginning of a new year can bring many major changes with it. You may have a wide range of ideas about what you want or expect those changes to be and are figuring out how to prepare accordingly. However, it’s also easy to become overwhelmed by these expectations in a way that negatively impacts your mental health. Keep these tips in mind to stay focused on what matters and maintain a positive outlook as 2023 begins:

Make plans, not resolutions: New Year’s resolutions have an infamous tendency of falling through once the new year actually begins. This often happens because resolutions indicate a wish more than a serious goal. If you truly intend to pursue a major goal next year, write out a detailed plan for achieving it, including the steps required, your expected timeframe, and any resources you may need.

Avoid dwelling on future possibilities: You may start to consider different events that may occur next year, both good ones such as being offered a new, higher-paying job, and bad ones such as the death of a loved one. Even if these events were to occur, they are only future possibilities and are outside of your control. If necessary, account for these possibilities only as part of a plan for a relevant goal; dwelling on them will only damage your mental health.

Enjoy the present moment: Other than making plans for things you would like to change, you should keep your attention on the present. The friends, loved ones, and circumstances around you may be different in the future, but you can choose to make the most of the time you have with the ones that are in your life right now and give yourself (and them) fond memories to look back on in the future.

Are you suffering from symptoms of anxiety or depression related to concerns about the new year? You can talk to a mental health professional at Jamaica Hospital Medical Center’s Mental Health Clinic. To schedule an appointment, please call (718) 206-5575.

3 Tips for Managing Holiday Stress

Posted on December 14, 2022 by Jacob Lobosco

The holiday season is a stressful time for many people for a variety of reasons. For some it might be the pressure of buying gifts or the burden of hosting, while others might have concerns about the financial strain associated with the holidays.

No matter your situation, it’s important not to let the natural stressors that accompany the holidays ruin the season for you. Most factors that lead to stress during the holidays are manageable through the application of mindfulness techniques and an active effort to remember the things that matter most: showing love and appreciation to the people around you and making happy memories with those people.

Some tips for maintaining this perspective and preserving the positive energy of the holiday season for yourself and your family include:

Reminding yourself that your efforts are good enough: Strict expectations to find the perfect gift, make your home look perfect before guests arrive, or to cook the perfect holiday dinner may prevent you from enjoying any of these activities (or their results). Remind yourself that there is no need for perfection in any of these areas and that what matters most is doing the best you can to ensure that your loved ones have the opportunity to enjoy the holiday season with you.

Releasing yourself from the expectations and opinions of other people: For many people, the thoughts and expectations of others may cause as much pressure (or more) as their own. However, you cannot control how the people around you view you or your efforts. Instead, resolve to be kind to those around you, regardless of their stated opinions, and make a conscious choice to only hold yourself to your own expectations.

Planning goals instead of making resolutions: As the New Year approaches, people often set “New Year’s resolutions” for themselves that, while indicative of goals they may truly care about, often die out within weeks. An approach that is more likely to succeed involves making a detailed, step-by-step plan for achieving the goal you have in mind, starting small and making incremental progress forward on a set timeline.

If your holiday stress is causing (or stems from) mental health problems, you can schedule an appointment with a psychiatrist at Jamaica Hospital Medical Center’s Mental Health Clinic by calling (718) 206-5575.

If you are experiencing a mental health emergency such as suicidal contemplation, please call the Substance Abuse and Mental Health Services Administration’s confidential, 24/7 National Help Line at 1-800-662-4357.

Managing Stress with SMART Goals

Posted on November 30, 2022 by Jacob Lobosco

Stress is a common part of life for most Americans. It can often be traced back to the workplace, with approximately 83% of workers experiencing work-related stress, but major world events and aspects of daily life such as the COVID-19 pandemic have also had a widespread mental health impact.

While stress is unpleasant to experience in itself, it can also lead to various other problems when it comes to interpersonal relationships, productivity at work, and overall mental and physical health.

Effective stress management is essential for living a healthy life. It’s important for you to set realistic expectations for yourself, identify controllable factors in your life that are causing you stress, and tackle them directly. One effective way to do this is to set SMART goals.

SMART goals are specific, measurable, attainable, relevant, and time-bound. They allow you to understand the process required for achieving a goal and accurately track your progress. For example, you might be facing stress related to a job opportunity you’re applying for. You can set a SMART goal of pursuing that opportunity by:

Outlining the specific factors that are most important for getting the job
Making those factors measurable
Setting an attainable goal for improving the factors you’ve outlined
Identifying the relevance of those factors to your overall desirability as a candidate
Making the goal time-bound by setting a date by which you’ve improved the factors you identified

If you need help setting SMART goals or managing your stress, you can schedule an appointment with a psychiatrist at Jamaica Hospital Medical Center’s Mental Health Clinic by calling (718) 206-5575.

Building Mental Resilience

Posted on October 4, 2022 by Xavia Malcolm

The American Psychological Association defines resilience as, “the process and outcome of successfully adapting to difficult or challenging life experiences.” In other words, it is our ability to effectively manage our psychological health and adapt to challenging life events.

Building mental resilience or strength helps us to cope with loss, trauma, stress, or other difficulties in a healthy way. Additionally, according to the Mayo Clinic, “Resilience can help protect you from various mental health conditions, such as depression and anxiety.”

Here are a few tips you can try to help build mental resilience:

Have a positive mindset
Build strong and positive relationships
Practice mindfulness
Practice meditation
Practice stress-reducing techniques
Accept change
Take care of yourself
Take a break
Be proactive
Remain hopeful
Build self-esteem

It is important to remember that being resilient does not equate to being unaffected by stressors in life. You may still experience emotions that correlate with challenging events; however, resilience can help you to better adapt or recover.

Building resilience will take some time and practice; therefore, being patient is key. Everyone’s experience with building resilience is unique. What may work for one person, may not work for the other.

If you continue to feel overwhelmed, do not hesitate to seek help from a mental health provider. To schedule an appointment with the Mental Health Department at Jamaica Hospital Medical Center, please call 718-206-5575.

Anxiety Triggers

Posted on August 29, 2022 by Xavia Malcolm

Anxiety is defined by the National Library of Medicine as, “a feeling of fear, dread, and uneasiness.” Having these feelings occasionally is normal; however, they become a health concern when they are excessive and interfere with the ability to live a normal life.

The exact cause of anxiety is still not fully understood, but it is believed that the following factors play a role:

Genetics
Environmental stress
Brain chemistry
Certain medical conditions

Although the exact cause of anxiety is unknown, there are certain triggers such as life events, lifestyle changes, or daily habits that can lead to or worsen this response. These include:

Financial insecurity
Traumatic experiences
Caffeine consumption
Alcohol consumption
Meeting new people
Stress
Relationship problems
Exposure to violence
Taking certain medications
Substance misuse
Loneliness or isolation

Anxiety triggers are unique to each individual. However, the most important steps anyone affected by anxiety can take is identifying what their triggers are and learning how to cope with them. Here are a few tips for coping with anxiety:

Limit alcohol and caffeine consumption
Exercise
Use stress management or relaxation techniques such as yoga, meditation, or deep breathing
Maintain good sleep health
Try to minimize negative thoughts and think positively
Journal or write down your thoughts
Speak to someone about how your feeling
Adhere to your treatment plan

Anxiety affects many people, and no one should feel ashamed if they struggle with the disorder or other mental health disorders. If you or someone you know is affected by anxiety, consult a mental health professional to explore possible causes and treatments. Your mental health provider may recommend lifestyle changes, psychotherapy, or medication.

To schedule an appointment with a mental health provider at Jamaica Hospital Medical Center, please call 718-206-5575.

Signs and Symptoms of Depression In Teens

Posted on April 13, 2022 by Xavia Malcolm

It is estimated that one in five teenagers will experience depression during their adolescent years. However, many teens do not receive the help they need because the signs of depression are often confused with typical teenage behaviors.

It may not always be easy to tell the difference between depression and teenage mood swings, but here are a few warning signs and symptoms parents can look out for:

Unusual and frequent irritability
Loss of interest in regular activities
Excessive phone and internet use
Sadness for no apparent reason
Angry outbursts
Reckless behavior
Violent behavior
Fatigue
Unexplained aches and pains such as headaches and stomach aches
Sudden changes in sleep
Sudden changes in eating habits
Difficulty Concentrating
Problems at school
Negative self-talk
Isolation from friends and family
Drug and alcohol abuse
Talks of self-harm or suicide

If you think a teen might be depressed, start a conversation. Speak about concerning behaviors in a non-judgmental, loving, and supportive way. Acknowledge their feelings, do not minimize what is being said and resist the urge to be critical.

Initially, a teenager may be resistant to these conversations but gentle persistence from an adult is advised.

Untreated depression can lead to serious problems; therefore, it is important that you seek professional help as soon as possible. A mental health professional can create a treatment plan based on an evaluation. Treatment depends on the severity of depression and may include therapy or medications.

To speak with a mental health specialist at Jamaica Hospital Medical Center, please call 718-206-5575.

How Bipolar Disorder Can Affect Your Sleep

Posted on September 10, 2021 by Michael Hinck

Getting the appropriate amount of sleep, along with maintaining a nutritious diet and exercising regularly are considered the three most important aspects to living a healthy lifestyle. For those living with bipolar disorder however, getting the right amount of sleep is both very important and a major challenge.

Bipolar disorder, also referred to as manic depression, is a mental health condition that causes extreme mood swings that include emotional highs (mania or hypomania) and lows (depression). While experiencing the manic or hypomanic phase of the illness, those with bipolar disorder can go on little or no sleep for lengthy periods of time. Conversely, during the depression or low phase, individuals may require excessive amounts of sleep (up to 14 hours per day).

Bipolar disorder can affect sleep in many ways, including:

Insomnia – Insomnia includes not only difficulty falling asleep, but problems staying asleep or getting too little sleep.
Hypersomnia – A condition marked by over-sleeping, which is sometimes even more common than insomnia during periods of depression in bipolar disorder.
Delayed sleep phase syndrome – Delayed sleep phase syndrome is a circadian rhythm disturbance. It can be associated with depression.
Irregular sleep-wake schedule – When people with bipolar disorder have a lack of a sleep routine, the irregular cycle can greatly interfere with appropriate treatment of the disorder.
Nightmares, vivid dreams and night terrors – These may also affect people with bipolar disorder.

Disrupted sleep can aggravate a mood disorder so it’s important to address some of the issues that can affect sleep. There are several ways a person with bipolar disorder can attempt to get regular sleep. These methods are known as sleep hygiene and can include:

Creating a schedule – Establishing a regular time to go to sleep and to wake up can be beneficial as it can reduce the changes in mood that accompany bipolar disorder.
Optimizing your bedroom – Try making the bedroom as comfortable as possible. This can include having the right kind of bedding and pillows as well as eliminating light, noise, and other distractions.

Limiting activities – The bedroom is a place reserved for sleeping. Try to limit other activities, such as watching TV or working on your laptop, in the bedroom.
Diet and exercise – Avoiding alcohol and caffeine use before bedtime as well as eating large meals can help improve sleep. It’s also a good idea to keep a few hours between exercise and bedtime.
Take time to relax – If you can, wind down before bedtime. Consider a warm bath, some pleasure reading, or meditating before turning off the lights.

Your doctor may also suggest light therapy, certain medications or sleep aides to help you improve your sleep patterns. To make an appointment with a mental health professional at Jamaica Hospital Medical Center’s outpatient Mental Health Center, please call 718-206-5575.

Adult ADHD

Posted on August 30, 2021 by Jamaica Hospital Medical Center

Attention Deficit Hyperactivity Disorder (ADHD) is a common neurodevelopmental disorder.

Most people associate ADHD with children who have trouble focusing, are overly active or have difficulty controlling impulsive behaviors. While ADHD does commonly affect children, it can also occur in adults. In fact, it is estimated that 4% to 5% of adults living in the United States have the disorder.

ADHD begins in childhood and can continue into adulthood. However, many adults are unaware that they have ADHD. This is because the disorder was never recognized or diagnosed during childhood.

In adults, the symptoms of ADHD may present differently than they do in children and are unique to each person. They can include:

Anxiety
Trouble coping with stress
Poor listening skills
Getting easily distracted
Difficulty paying close attention to details
Struggling to complete tasks or multitask
Poor organizational skills
An inability to control impulses i.e., Interrupting others during conversations
Acting without consideration for others
Frequent mood swings
Forgetfulness
Often losing things i.e., keys, phones, wallets

These symptoms can interfere significantly with an individual’s relationships, career, finances and other aspects of daily life.

With an accurate diagnosis, symptoms of adult ADHD can be treated or managed appropriately to reduce the risk of developing social, emotional, or occupational problems.

To accurately diagnose ADHD in adults, the American Psychiatric Association recommends a comprehensive evaluation which typically includes a review of past and current symptoms, a medical exam and history, and use of adult rating scales or checklists.

Treatment for adult ADHD typically involves education ( learning more about ADHD), medication, therapy and other behavioral treatments, or a combination of methods.

If you are experiencing symptoms associated with adult ADHD, you should speak with a doctor. To schedule an appointment with a doctor at Jamaica Hospital Medical Center, please call 718-206-7001.