Signs of High Stress

Posted on March 12, 2025 by Patrick Hercules

Stress is a natural human reaction that happens to everyone. Your body is built to react to stress in ways meant to protect you against threats from predators and other aggressors. These threats are rare today, however, that doesn’t mean that life is free of stress.

Stress responses help your body adjust to new situations. Stress can be positive by keeping you alert, motivated, and ready to avoid danger. However, stress becomes a problem when stressors continue without relief or periods of relaxation.

Stressors can be positive and negative; getting a new job or losing a job can cause stress. Other causes of stress include:

An illness or death of a loved one
Marriage, separation, or divorce
Financial issues
Moving into a new house
Going on vacation
Having a baby
Retiring

There are three main types of stress: acute, episodic acute, and chronic.

Acute stress- is a short-term stress that comes and goes quickly. It can be positive or negative. It is the feeling you get when you ride a rollercoaster or have a fight with a significant other. Everyone experiences acute stress from time to time.
Episodic acute stress- is when you experience acute stress regularly. With this type of stress, you don’t get the time you need to return to a calm, relaxed state. Episodic stress frequently affects people working in certain professions, such as healthcare providers.
Chronic stress- is long-term stress that can last for weeks or months. It can be caused by troubles in your marriage, issues at work, or financial problems. It is important to find ways to manage chronic stress because it can lead to health issues.

The body’s autonomic nervous system controls the heart rate, breathing, vision changes, and more. It also triggers the body’s “flight-or-fight” response as a way to react to stressful situations.

Having a continuous activation of this stress response can cause wear and tear on the body. It can cause you to develop stress symptoms that are physical, psychological, or behavioral.

Physical stress symptoms can include:

Aches and pains
Chest pain or the feeling of your heart racing
Exhaustion or insomnia
Headaches, dizziness, or shaking
High blood pressure
Muscle tension or jaw clenching
Stomach or digestive problems
Trouble having sex
A weakened immune system

Psychological stress symptoms can include:

Anxiety or irritability
Depression
Panic attacks
Sadness

Chronic stress can lead to several long-term issues that affect your immune, digestive, cardiovascular, and reproductive systems.

People with chronic stress try different things to cope. Some of these things can become habit-forming and can impact your health. Behavioral stress symptoms can include:

Alcohol use disorder
Gambling disorder
Overeating or developing an eating disorder
Participating compulsively in sex, shopping, or internet browsing
Smoking
Substance abuse disorder

It can be difficult to diagnose stress due to its subjectivity. It isn’t measurable with tests because only the person experiencing it can determine whether it is present and how severe it feels. A healthcare provider may use questionnaires to understand your stress and how it affects your life.

If you have chronic stress, your healthcare provider can evaluate symptoms that result from stress, such as diagnosing and treating high blood pressure.

Stress is something that can’t be avoided. However, you can prevent it from becoming overwhelming by practicing daily stress relief strategies, including the following:

Eating a healthy diet and getting regular exercise and sleep
Doing relaxation exercises such as yoga, deep breathing, massages, or meditation
Keeping a gratitude journal
Taking time for hobbies
Fostering healthy relationships and talking with your friends and family
Finding ways to include humor and laughter in your life
Volunteering in your community
Organizing and focusing on what you need to get done at home and work and removing unneeded tasks
Seeking professional counseling

Embracing mindfulness and learning to manage stress can reward you with peace of mind, fewer stressors and less anxiety, and a better quality of life. If you need the assistance and support of a mental health professional at Jamaica Hospital Medical Center, please call 718-206-5575 to schedule an appointment.

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.

Integrative Health Month

Posted on January 23, 2025 by Patrick Hercules

January is Integrative Health Month. It raises awareness of the need for collaborative care among various disciplines to treat the whole person instead of a symptom-only approach.

Integrative health uses an evidence-based approach to treating a patient’s mind, body, and soul. Because physical, emotional, mental, and spiritual needs are all involved, integrative health combines these therapies.

The relationships between you and your healthcare providers are important in integrative health. You are equal partners in your healing process, as integrative health aims for well-coordinated care among different providers and specialists.

A variety of healthcare providers delivers care through integrative health, including:

Physicians
Chiropractic doctors
Holistic mind-body psychotherapists
Acupuncturists
Chinese herbal therapists
Tai chi practitioners
Yoga practitioners
Massage therapists
Nutritionists
Chefs (culinary medicine)

Integrative health physicians don’t replace your primary care provider or specialist. They work with all members of your healthcare team to heal your mind, body, and spirit. Their expertise lies in preventing and managing chronic diseases not in treating acute medical problems. You should see your primary care or emergency medicine physician for acute and medical emergencies.

Many people can benefit from integrative health including those who are healthy. People with chronic or complex conditions may especially find the approach helpful. Integrative health can help you find relief for many medical conditions, including:

Autoimmune diseases
Acute and chronic pain
Breathing disorders
Headaches and migraines
Cancer and cancer-related side effects
Chronic fatigue
Cold/flu symptoms
Digestive disorders
Infertility
Menopausal symptoms
Menstrual issues
Mental and emotional health issues
Obesity
High blood pressure
Sleep issues

Integrative health techniques support the body’s natural ability to heal. They help reduce stress and promote a state of relaxation that leads to better health. Integrative health can help you achieve optimal health when you engage in your own healing and feel empowered to make lifestyle changes. Adding integrative health to your healthcare routine can help you regain control of your well-being.

To learn more about Jamaica Hospital Medical Center’s integrative health services, events, or classes, or to schedule an appointment, please call us at (718) 206-5675.

The Importance of an Annual Exam

Posted on January 8, 2025 by Patrick Hercules

Improving one’s physical health is often a go-to New Year’s resolution. The best way to do this is by scheduling a routine medical check-up appointment. Even if you feel fine, it is a good idea to see your healthcare provider to ensure you don’t have any underlying health issues.

There are several reasons to get a physical exam, including:

It can prevent illnesses
It monitors the risk of chronic disease
It identifies illnesses that don’t have symptoms
It monitors your weight, blood pressure, heart rate, and basic body chemistry
It helps adjust your lifestyle that is suitable for your age
It helps keep an ongoing relationship with your healthcare provider

To schedule an appointment with a physician at Jamaica Hospital Medical Center’s Ambulatory Care Center, call (718) 206-7001.

Making Your Mental Health a Priority for the New Year

Posted on January 3, 2025 by Patrick Hercules

Anxiety and depression are mental health issues that many people face daily. As we begin a new year, it is important to identify any mental health issues you are experiencing, the potential causes of those issues, and what you can do to improve them.

Some steps you can take to make positive changes for your mental health include:

Improving your physical health – your mental and physical health are closely connected as they can impact each other. Exercising regularly, eating a balanced diet, and getting a good night’s sleep can greatly improve your mood, outlook, ability to focus, and cope more effectively when mental health challenges arise.
Recognizing the positive things in your life – if you begin to have negative emotions or thoughts, it is important to recognize and be grateful for the positive things you have in your life.
Developing healthy and effective coping mechanisms – coping mechanisms are an important tool for those who experience mental health issues. They allow you to adjust how you process things that distress you, making them easier to deal with. Some healthy coping mechanisms include:
- Finding ways to resolve what is causing the distress
- Looking at the problem(s) from a different point of view
- Talking to someone in your support system

You can make positive, effective changes to improve your mental health this year with the help of a psychiatrist at Jamaica Hospital Medical Center’s Mental Health Clinic. To schedule an appointment, please call (718) 206-5575.

Tips to Help Keep Your New Year’s Resolutions

Posted on January 2, 2025 by Patrick Hercules

At the end of every year, we make lists of the goals we want to accomplish and/or the resolutions we want to make for the New Year. However, New Year’s resolutions are sometimes hard to keep. Here are some tips to help you keep your New Year’s resolutions:

Select one goal that you want to achieve instead of many
Plan how you intend to achieve that goal
Don’t be too ambitious with your goal, as it is best to keep it simple
Break your goal into smaller, more manageable parts
Pick a goal that involves a new activity
Try to learn from past difficulties in accomplishing your goal
Don’t get discouraged if you have setbacks
Keep a daily record of your progress
Pick a goal where you can measure the results

Achieving a goal you made as your New Year’s resolution is always easier when you have the support of friends and family. Let people know what you hope to achieve and enlist others who can be supportive. Additionally, give yourself some positive reinforcement as you work towards a goal.

15 Foods to Add to Your Diet to Boost Your Brain Health

Posted on December 27, 2024 by Patrick Hercules

The brain is the command center of the body. It processes information and sends messages controlling everything your body does from thoughts and emotions to memory and motor skills.

As we age, the brain experiences physiological changes that affect memory, focus, and word recall. Fortunately, we can combat some of these changes with our diet, which plays a major role in keeping our minds sharp and maintaining our mental function.

Brain foods are foods that can benefit brain health. They contain various nutrients that keep the brain functioning well. They include:

Omega-3 fatty acids
B vitamins
Vitamin E
Vitamin C
Vitamin K
Selenium
Iron
Choline

Eating a diet rich in these nutrients can help fight off common brain-related conditions and symptoms often associated with age. These nutrients may help with:

Brain development
Proper signaling of neurotransmitters
Processing and understanding new information
Memory
Protein balance
Reducing the risk of brain-related conditions linked to inflammation, such as depression and dementia

Here are 15 foods to add to your diet that are rich in essential nutrients:

Eggs
Fatty fish
Berries such as blueberries, raspberries, and strawberries
Broccoli
Mushrooms
Walnuts
Turmeric
Coffee
Leafy greens
Green tea
Dark chocolate
Fermented dairy
Avocados
Certain fruit juices such as pomegranate, grape, and cherry juice
Whole grains

Remember, no food on its own will magically transform your brain. However, eating brain foods regularly can keep your brain sharp and maintain your cognitive ability as you age. Maintaining an overall healthy eating pattern is important to reap the health benefits of these nutrient-rich foods.

Holiday Driving Safety Tips

Posted on December 19, 2024 by Patrick Hercules

The holiday season is a time for celebrating with family and friends. Depending on where you are, or where you are going, many challenges such as weather conditions, limited daylight, and driving in unfamiliar areas can make driving difficult. Here are some tips to help keep you safe while driving this holiday season:

Prepare your vehicle for the winter and keep an emergency kit with you
Get a good night’s sleep before leaving to avoid drowsy driving
Leave early to avoid heavy traffic
Make sure that every person in the vehicle is buckled up properly
Practice defensive driving
Don’t drive impaired
Avoid distractions
Check the weather conditions before driving
Stick to the speed limit

Taking the proper precautions before and during your drive is for your safety, the safety of your passengers, and other drivers on the road.

If you or any of your passengers are injured due to a car accident, make sure to call 911 right away.

Living with Diabetes during the Holidays

Posted on December 12, 2024 by Patrick Hercules

Making healthy choices during the winter holidays can be challenging for many people. It can be even more challenging for people with diabetes.

If you are a diabetic, it is important to eat mindfully by following your diet and making a plan. Here are some tips to help you enjoy a diabetes-friendly holiday season:

Monitor your blood sugar levels regularly
Stay hydrated
Communicate with family and friends about your diabetes needs and how they can support you
Stay active
- Take short walks
- Dance or play games
Plan for holiday meals
- Choose healthier options
- Watch portion sizes
- Balance your plate
Prepare for travel
- Pack your diabetes kit
- Carry snacks
Get enough sleep
Don’t skip meals
Watch what you drink and how much
Talk to your doctor about changes in your health
Take care of your mental health
- Practice mindfulness
- Set realistic expectations

With some planning and preparation, you can still enjoy the holidays and your favorite foods while managing your blood sugar.

To schedule an appointment with an endocrinologist, please call Jamaica Hospital Medical Center’s Ambulatory Care Center at (718) 206-7001.

Mental Health and Holiday Stress

Posted on December 6, 2024 by Patrick Hercules

The holidays can be a stressful time for many, with all the shopping, gatherings, and family time, they can add extra pressure to our already busy lives. For people dealing with mental health conditions like depression or anxiety, the holidays can be even harder.

A 2023 survey by the American Psychological Association found that 89% of U.S. adults feel stressed during the holiday season, with 41% reporting higher stress levels compared to other times of the year. This stress can lead to physical illness, depression, anxiety, and substance misuse. The reasons given include:

Lack of time
Financial pressure
Gift giving
Family gatherings

To make matters worse, the National Alliance on Mental Illness noted that 64% of individuals living with a mental illness felt that their conditions worsened around the holidays.

There are several ways to cope with holiday stress including:

Practicing mindfulness and meditation
Taking a break when needed
Getting fresh air and sunlight
Seeking therapy and staying in therapy
Maintaining healthy habits
Respecting differences
Saying no
Sharing feelings
Being realistic with yourself and others
Reaching out to friends and family

If you need the assistance and support of a mental health professional at Jamaica Hospital Medical Center, please call 718-206-5575, to schedule an appointment.

Doomscrolling

Posted on November 1, 2024 by Patrick Hercules

Doomscrolling is when a person actively seeks out saddening or negative material to read or scroll through on social media or news media outlets.

Gaining prevalence in 2020, the idea behind doomscrolling is attempting to get access to all the information you need to keep yourself protected from what is dangerous around you. Unfortunately, you can become unable to tear yourself away from all the horrible headlines.

According to research, people with a high level of neuroticism (a general tendency toward negative emotions) may be more likely to engage in doomscrolling. Neuroticism is one of the big five personality traits, along with openness, conscientiousness, extraversion, and agreeableness.

Dr. Richard Mollica, a professor of psychiatry at Harvard Medical School says that women and people with a history of trauma are the two most vulnerable groups when it comes to doomscrolling.

Doomscrolling can reinforce negative thoughts and a negative mindset, something that can greatly impact your mental health. Research has linked consuming negative news to an increase in depression and anxiety and can also cause them to experience feelings of:

Apprehension
Sadness and anger
Uncertainty about the future

Some potential effects of doomscrolling include:

May worsen mental health issues
May lead to insomnia
Can contribute to “crazymaking” or “gaslighting”, a form of abuse that makes you feel off-balance mentally or emotionally by making you believe you’re crazy.

Here are some tips to help you stop doomscrolling:

Avoid catastrophizing by not letting your mind jump straight to the worst-case scenario.
Think about how you feel after doomscrolling
Keep your phone off your nightstand
Switch your phone to grayscale
Limit your screen time
Opt out of notifications
Don’t bring your phone to the dinner table
Focus on the now
Seek out positive news
Practice gratitude
Move your body
Disconnect
Ask for help

Embrace mindfulness and practice checking your phone consciously, not compulsively. If you need the assistance and support of a mental health professional at Jamaica Hospital Medical Center, please call 718-206-5575, to schedule an appointment.