Dr’s Tips For Dealing with Holiday Stress

Posted on December 6, 2017 by Jamaica Hospital Medical Center

During the holiday season, many of us struggle to complete an extensive list of tasks in what often feels like very little time. We run rampant decorating our homes, attending social gatherings, shopping for loved ones, volunteering, traveling or cooking. These activities are often added to our already busy schedules, which can make us feel overwhelmed.

Contrary to what we may think, these activities which should make us feel happy can actually increase our stress levels.

Although there are various factors such as unrealistic expectations or financial strain that contribute to holiday stress, finding ways to avoid stressors or minimize their effects is very important. If stress is not managed well, it can have a significantly negative impact on our health.

Dr. Madhu Rajanna; Director of the Mental Health Clinic and Assistant Director of the Psychiatry Residency program at Jamaica Hospital Medical Center offers five tips to help you cope with holiday stress and maintain good mental health:

Set realistic goals– Unrealistic goals often equal added pressure and expectations that cannot be met. If these goals are not met, they can lead to negative feelings such as inadequacy or hopelessness.
Know when to take a moment for yourself (Take a break) – We are often pulled in multiple directions during this time of the year. Know when to take a breather to decompress and clear your mind.
Communicate- The added pressures of the holidays are clearly overwhelming and one of the ways that people sometimes deal with this is to isolate themselves. This is not recommended; instead, reach out to loved ones or a trained mental health professional to communicate how you feel.
Do not neglect healthy habits– Taking good care of your health can help combat holiday stress. Moderating your food intake, fitting in a few minutes of exercise and getting adequate amounts of sleep can be profoundly beneficial for your health. Additionally, maintaining a healthy daily routine can help take your mind off holiday demands.
Ask for help- We live in a time where multitasking has become the norm but if you begin to feel overwhelmed, ask for help. Soliciting the help of friends or family can alleviate some of the holiday pressure. The holidays can also trigger depression; if you are experiencing symptoms of depression ask for help from loved ones or seek the assistance of a mental health professional.

Dr. Madhu Rajanna- Director of the Mental Health Clinic and Assistant Director of the Psychiatry Residency program

The holiday season can be overwhelming; however, by applying Dr. Rajanna’s helpful tips you can take the steps needed to minimize stress and make this time of year more enjoyable. If you find that you continue to experience elevated levels of stress or symptoms of depression, it is recommended that you seek the help of mental health professional immediately.

To schedule an appointment with the Mental Health Clinic 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.

Obesity: Lifestyle or Genetics?

Posted on November 1, 2017 by Joann Ariola

“How does she eat so much and not gain any weight?”

It’s a question that has left many puzzled and quite frustrated. The conversation about weight, however, is a longstanding one. Today, especially, weight gain and weight loss remain relevant discussions, as the United States faces an obesity epidemic.

Though several health initiatives to help fight obesity have been implemented over the past few years, it is important to first understand what factors contribute to obesity. According to a National Institutes of Health funded study conducted by UCLA, not only does behavior and environment affect obesity, but genetic factors can also play a significant role in causing obesity.

How our genes actually influence obesity varies. As explained by the Centers for Disease Control and Prevention (CDC), genes give the body instruction for responding to changes in its environment. Some research has linked genes to metabolism, pointing out that genetics affects how one’s body responds to high-fat diets. Genes can either cause an increased tendency to store fat or a diminished capacity to use dietary fats as fuel. Other research has suggested that genes influence behaviors, such as overeating and being sedentary.

The conversation about obesity can now change since research has shown that body weight is hereditary and that genetic disposition affects weight. In all efforts to fight obesity, living environments where high calorie foods are prevalent and physical activity is limited should be looked at more closely.

We understand that the road to healthier choices isn’t easy to travel, especially alone. Here at Jamaica Hospital Medical Center our outpatient registered Dietitians assist patients to grow their knowledge about nutrition, wellness and healthy eating. To schedule an appointment the outpatient nutrition services department can be reached directly at .

TALK YOURSELF POSITIVE

Posted on August 8, 2017 by Joann Ariola

With all the running around we do and the stress we deal with each and every day, try to take a moment to center your mind and bring wellness to your entire being. Try reciting these and other positive affirmations to help start your day in a positive way.

Spring Gardening Tips for the Beginner

Posted on May 10, 2017 by Joann Ariola

Spring has sprung and so has our desire to commune with the “great outdoors!” Flowers are blooming everywhere and you may want to put your green thumb to the test by starting your own garden.

Below are some simple gardening tips from Realsimple.com –

Know your geographic area
Test your soil
Start with “easy” plants
Put together a plan
Keep a journal
Set a Calendar
Remember when to water and when not to

Since gardening should be a stress relieving process, don’t be too hard on yourself if you don’t see results right away. With proper care and maintenance, your garden will grow.

For these and other great, simple gardening tips visit – https://www.realsimple.com/home-organizing/gardening/outdoor/gardening-101

National Stress Awareness Month

Posted on April 4, 2017 by Joann Ariola

In 1992, the month of April was designated as Stress Awareness Month. During this time, health professionals join together to increase the public’s awareness about what causes stress and what can help cure the growing stress epidemic.

Jamaica Hospital Medical Center is participating by reaching out to our social media community and sharing some helpful techniques that can assist you in managing your daily stress, such as:

Meditation – is helpful to the brain’s neural pathways, making you more resilient to stress
Breathing Deeply – triggers our parasympathetic nervous system, neutralizes stress and elicits a calming feeling
Exercise – all forms of exercise can ease depression and anxiety by helping the brain releasing feel-good chemicals giving your body a chance to practice dealing with stress
Eating Healthy – choosing a diet rich in vegetables, fruits, and fiber may reduce the chance that stress can boost the body’s natural defense system

Prolonged, excesive periods of stress is unhealthy for any individual. A change of mindset can bring about a healthier lifestyle. That positive change can help you manage stress and bring far-reaching improvement to your health and well being.

For more information and to find out ways you can make a difference visit –

Tips to Keep Teen Stress in Check

Posted on February 9, 2017 by Zakiya Hazel-Jemmott

As you may imagine, school-related stress is rated the most common source of stress for American teens. This was discovered through The American Psychological Association’s (APA) Stress in America report. The Stress in American report found that American teens report stress levels higher than what they believe is healthy (5.8 on a 10-point scale, healthy level rated 3.9). Although teens reported significant stress, they appear to be poor judges of the impact stress can have on their health and mental health.

According to the APA Stress in America report, forty-two percent of teens indicated not doing anything to cope with their stress or not knowing what to do to manage it. Here are suggested tips from the APA on how to manage stress:

Engage in physical activity.
Do things that make you happy.
Talk to someone.
Get some sleep.

Parents would be surprised by the amount of stress and anxiety teens are dealing with involving social media. Teens are losing sleep worrying about tests, projects that are due, teams going to competitions, friendship dramas, and break ups. Parents can identity signs of stress and help their teen find a way to cope:

Help your teen monitor their schedule and activities.
Help teach your teen to identify the “stress signs.” These may include stomach pains, chest tightness, fast heartbeat, obsessive thoughts about being ready for things, and the inability to enjoy their day-to-day activities.
Practice what you preach. Parents should also limit their commitments and have more opportunities to talk with their children on a regular basis about school, friends and peer pressure.

If your teenager admits to being stressed, use the above tips to help manage stress. Jamaica Hospital’s Outpatient Mental Health Clinic offers special child and adolescent services. For more info, or to schedule an appointment, please call 718-206-5575.

Stress Baking

Posted on December 14, 2016 by Joann Ariola

During the holiday season people are merrier, cheerier and a lot more stressed! Holiday shopping, expenses and the enhanced workload that comes along with the season could easily cause a person to become burnt out.

There are many “how to’s” available on relieving stress during the holiday season and traditional occupational therapies have been suggested for years to relieve many symptoms of holiday stress and anxiety, but have you ever heard about the stress relieving method of “stress baking?”

It is a proven fact that physical activities can help improve your health, which in turn can combat the holiday blues. Experts have suggested that baking can helped lift seasonal depression, as it is a way of channeling all the negative energy into creating something positive.

The cold winter weather prohibits several outdoor, stress relieving activities, making baking a great option to immerse yourself into a new hobby.

According to both mental health and culinary experts, baking could very well be helpful in relieving symptoms of anxiety. For instance, kneading a batch of dough for 10 or 15 minutes may take away a great deal of the frustration and negativity you may be feeling.

There are so many recipe sites online and in books to help you get started. So try your hand at baking , it is a great way to relieve stress and let’s not forget, you get to taste the yummy home baked goods!

Are You Parenting an Anxious Child?

Posted on September 13, 2016 by Joann Ariola

Similar to adults, children can feel worried and anxious. In fact, feeling anxious about certain things at different stages of their growth is normal. However, if anxiety and worry are chronic, there is a chance that a serious problem is developing.

Early on, younger children may have separation anxiety from their parents. They may become clingy, have difficulty sleeping, wake during the night, start wetting the bed or have nightmares. These behaviors are typically temporary and should begin to subside around age two or three. If they persist as your child gets older, you may want to monitor their behavior for signs that are indicative of an anxiety disorder.

Some signs to look out for are:

lack the confidence to try new things or seem unable to face simple, everyday challenges

find it hard to concentrate
have problems with sleeping or eating
are prone to angry outbursts
have negative thoughts going round and round their head, or keep thinking that bad things are going to happen
start avoiding everyday activities, such as seeing friends, going out in public or attending school

There are many ways to help your child through these worrisome times. Work with your child to recognize what “triggers” their anxiety and urge them to ask for help when the feel unsure. Try sticking to a regular routine and suggest reading books on the topic with your children. Additionally, if you know a change is coming such as a new home, talk to your child and be clear on what they should expect.

Most importantly, don’t try to shield your child from situations, rather encourage your child to find ways to manage their anxiety. Using simple relaxation techniques such as taking slow breaths can really help them navigate an episode.

If you have tried these methods and your child is still anxious, you can make an appointment with a trained mental health professional at the Jamaica Hospital Medical Center‘s Mental Health Center. Call 718-206-7071 for an appointment.

September 10th is World Suicide Prevention Day – JHMC Wants You to Know the Facts About Suicide Prevention

Posted on September 9, 2016 by Michael Hinck

Suicide affects millions; over 800,000 people take their lives each year, and the number of people who attempt suicide is twenty five times that amount. In addition to the lives lost, suicide also affects the many friends and family members devastated by the loss of their loved one.

Suicide is largely preventable though. Through education and awareness, we can get those people who are contemplating suicide the help they need.

One of the best tools in preventing suicide is to know the risk factors. Over 90% of people who attempt suicide live with depression or another mental disorder. Alcohol or substance abuse is often a contributing factor. Adverse factions to traumatic events or stress can also lead to someone wanting to take their own life.

Other risk factors for suicide include:

• Family history of mental disorder or substance abuse
• Family history of suicide
• Family violence
• Physical or sexual abuse
• Keeping firearms in the home
• Chronic physical illness, including chronic pain
• Exposure to the suicidal behavior of others

Someone who is considering suicide usually displays certain behaviors. Loved ones should look for the following warning signs:

Always talking or thinking about death
Trouble sleeping and eating — that gets worse over time
Displaying reckless behavior that could result in death, such as driving fast or running red lights
Losing interest in things one used to care about
Making comments about being hopeless, helpless, or worthless
Talking about suicide or killing one’s self
Visiting or calling people to say goodbye

If someone you know appears to be contemplating suicide, take the issue seriously. Let the person know that you care and understand and are listening and attempt to get them immediate help from a health care professional.

If your loved one appears to be in imminent danger of committing suicide, do not leave him or her alone. Remove any weapons or drugs he or she could use. Accompany him or her to the nearest emergency room or call 911.

September 10 has been designated World Suicide Prevention Day. Many organizations from around the world have joined this cause. Jamaica Hospital’s supports their efforts and the hospital’s Department of Psychiatry offers many inpatient and outpatient services to help those in need.

Cluttered Home = Cluttered Mind?

Posted on July 7, 2016 by Joann Ariola

Does the secret to escaping an otherwise stressful existence lie at home? When you enter your home it should spark instant relief and joy; it should be a sanctuary from the day’s stressors. If it isn’t, you have some work to do so that it becomes a retreat from the bustling world around you.

Messes at home can take up mental space. Thoughts of, “I need to clean the garage, organize my closet, rake the leaves or clean the attic” can hang out in your subconscious mind causing feelings of anxiety, sleepless nights and inadequacy.

Experts profess that by putting your house in order, literally, you can focus on putting your life in order as well.

Here are a few easy ways to help you unclutter your home:

Tackle clutter one room at a time – Break down which areas need the most attention and begin to go through the items you’d like to keep and the item’s you’d like to discard. The items did not arrive in a day, so don’t think that you have to purge in one day.
Let go of the past – When purging, don’t succumb to taking a trip down memory lane. Look at old photos, prom dresses, letters, report cards, etc. with a critical eye, not a teary one.

After you have looked through your closet, bedroom, garage, attic, etc. and have sorted out the things you want to discard, you will feel a sense of pride and accomplishment. These feelings can transcend into a positive outlook in other aspects of your life.

Remember, your home should be a sanctuary where you can feel like you have escaped the day and your mind can become unburdened.