Why Spring is A Good Time to Rebuild Healthy Routines

Posted on April 3, 2026 by Patrick Hercules

Spring has finally arrived, and with it comes warm weather, blooming flowers and trees, and longer days. It is a time for renewal and rejuvenation, and as we thaw out from winter, we may realize that spending most of our time indoors has caused us to fall into sedentary habits, such as binging comfort foods, not exercising, and other sluggish routines.

However, spring is the perfect time to refresh your health goals, rebuild healthy routines, and establish new habits. Here are some ways you can reset for the season:

Spring cleaning usually relates to deep cleaning our homes and decluttering our closets. However, it can also be a great way to reset your mindset. A clutter-free environment can help encourage mental clarity, productivity, and relaxation. You can start spring cleaning by organizing your workspaces, donating unused clothes and items, and deep-cleaning busy areas to create a space that feels new and cheerful. You can also declutter any digital spaces, such as emails, phone apps, and limit screen time, which can promote a more mindful relationship with technology.

Warmer temperatures and longer daylight hours make springtime the perfect time to take advantage of the sun. It allows us to enjoy its benefits, as it can boost our mood and energy. The spring sun recharges us with the vitamin D we were lacking after a cold and dreary winter. The sun also helps regulate circadian rhythms, which improves sleep and overall well-being. Even taking a short daily walk during the daytime can increase mental clarity and reduce stress. It is important to note that you should put on sunscreen, wear sunglasses, wide-brimmed hats, and garments with long sleeves and pants while outside to help prevent skin cancer.

Spring is a great time to assess your work-life balance and make the necessary adjustments that support your well-being. If you suffered from seasonal affective disorder or felt burnt out during winter, spring is an opportunity to rebalance work and life for less stress. Prioritize self-care and set boundaries. Make time for activities that bring you joy and happiness, such as engaging in your favorite hobbies, socializing with friends, or spending time with family. It is also important to schedule breaks, time outdoors, and moments of relaxation. A healthy work-life balance can increase mental clarity, motivation, and happiness, which can help you enter spring with restored energy and focus.

Warm spring weather provides the perfect temperature to move your workout outdoors. The standard minimum recommended time for moderate-intensity physical activity is 150 minutes per week. Whether it’s a morning jog, yoga in the park, evening walks, or gardening, it will do as long as your muscles are activated, and you do it consistently. Exercising in the sunshine adds a mood-enhancing benefit, as being amongst nature helps reduce cortisol levels, which improves heart health.

The longer days of spring may also benefit sleep health. The natural light of the sun during the day helps regulate the body’s melatonin production and improve your sleep quality and energy levels. Create a relaxing evening routine by winding down with calming activities such as reading, meditating, or gentle stretching. Try to avoid consuming caffeine or heavy meals late in the evening, as they can disrupt restfulness.

Spring is the time for new beginnings, which makes it an excellent time to focus on mental wellness. Mindfulness practices, such as meditation, deep breathing, or journaling, can help decrease stress and gain clarity. Take a few minutes each day to practice gratitude, as it can change your mindset and improve your emotional well-being. Think about establishing seasonal goals that fit your values, whether it is improving your fitness, learning a new skill or language, or creating more balance in your life. Connecting with nature, practicing self-reflection, and letting go of old habits can refresh your outlook, which can help you feel more grounded and at peace.

This season of renewal is a great time to make dietary changes. Trade in heavy, processed foods for seasonal fruits, vegetables, and lighter meals that support digestion and energy. Focus on eating foods that are rich in nutrients, such as berries, leafy greens, citrus fruits, and lean proteins. It is also important to hydrate. Increase your water intake and try drinking herbal teas or lemon water to support natural detoxification. Evaluate your eating habits and identify areas where there can be improvement. Decrease your consumption of excess sugar, refined carbs, and artificial additives. Replace them with foods that are rich in fiber, healthy fats, and lean proteins. Add more fermented foods such as yogurt and kimchi, as they can also promote gut health, boost digestion, and immunity.

Spring can be a seasonal reset, as it allows you to feel more energized, balanced, and refreshed. Incremental changes such as spending more time outdoors, improving your diet, prioritizing rest, and tidying up your space can make a major impact on both your physical and mental well-being. Embracing renewal and positive habits can help you enter spring rejuvenated, filled with happiness, vitality, and personal growth.

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.

Helping Kids Cope with Bullying

Posted on February 19, 2026 by Patrick Hercules

Many children get teased by siblings or friends at some point in their childhood. Teasing isn’t usually harmful when done in a mutual, friendly, and playful way. When teasing constantly turns hurtful and cruel, it becomes bullying. Unfortunately, bullying is something that children experience at one time or another.

Bullying is when peers intentionally use physical, verbal, or psychological ways to torment someone else, using a real or perceived power imbalance between the bully and the victim.

Bullying affects 75% of kids at some point between kindergarten and 12th grade. Sadly, 10%-20% of kids will be chronically bullied and at risk for poor physical and mental health outcomes, such as physical illnesses, depression and anxiety, aggression, and in extreme cases, suicide. Moreover, they may also face lower graduation rates and less successful career placement.

Chronic bullying has three components:

A power differential between the child and their aggressor

Repeated bullying day after day

Social sanctioning, which regulates another person’s behavior, enforces social standards, and maintains order

There are several reasons why children bully other children. Sometimes they do it because they need a victim, someone who seems to be emotionally or physically weaker, or acts or looks different in some way that makes the bully feel more important, popular, or in control. It may seem like bullies are bigger and stronger; however, that isn’t always the case.

Additionally, children can sometimes bully others because that is the way they have been treated. This behavior has been normalized because they may come from families or other environments where everyone regularly gets angry shouts or calls each other names.

It can be hard to know whether a child is being bullied or not, unless they tell a parent, guardian, or trusted adult, or if they have visible injuries or bruises.

However, there are some warning signs. A parent may notice a child is:

Not eating, sleeping well, or not doing the things they usually enjoy

Moodier or more easily upset than usual

Acting differently or anxious

Avoiding certain situations, such as going to school or taking the bus

Kids can be reluctant to tell adults about bullying experiences because they feel embarrassed and ashamed that it’s happening, or worried that their parents will be disappointed, upset, or angry with them. They may feel like getting bullied is their own fault, or that if they looked or acted differently, they wouldn’t get bullied. They may also be reluctant to tell someone about the bullying, because they believe that the bullying will get worse due to the fear of their bully finding out they told someone.

If a parent suspects that their child is being bullied and their child is hesitant to open up, it is important to find ways to approach the issue. If a child tells their parents that they are being bullied or if they see it happening to someone else, it is important to listen calmly and offer them comfort and support. Parents should praise their child for doing the right thing by talking about it and reminding them that they aren’t alone, as a lot of people get bullied at some point. They should also explain that it is the bully who is behaving badly, not them, and reassure them that they will figure out what to do about the bullying together.

Parents can help kids learn how to deal with bullying if it happens. Some parents or caregivers may be tempted to tell a child to fight back against their bully; however, it is important to advise them not to respond to bullying by fighting or bullying in return. This can quickly escalate into violence, trouble, and someone getting injured. Instead, advise them that it is best to walk away from the situation, spend time with others, and tell an adult. Some other ways kids can improve the situation and feel better are by:

Telling an adult

Talking about it

Avoiding the bully and using the buddy system

Holding onto the anger

Acting brave, walking away, and ignoring the bully

A child’s confidence can be greatly affected by bullying. A parent can help rebuild it by encouraging them to spend time with friends who have a positive influence on them. They can also participate in any sports, clubs, or any other activities that they enjoy that build strength and friendships.

Parents can also provide their child with a sympathetic ear and listen attentively to their tough situations, but they should also encourage them to talk about the good parts of their day, so a line of open communication becomes a habit for everyone. It is important to make sure they know that they are believed and that their parents will do what they can to address the bullying.

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

How Does Negative News Affect Your Mental Health?

Posted on February 4, 2026 by Patrick Hercules

Current events in the news have been very tense, stressful, and depressing. The constant barrage of negative news on local and cable news stations, as well as social media, feels never-ending.

Watching or reading the news can have a negative impact on our mental health.

When we watch news footage that upsets us, our body’s “fight or flight” response is activated. Adrenaline and the stress hormone cortisol are released, causing us to experience symptoms similar to those we feel when we are in danger, such as a rapid heart rate, shallow breathing, and an upset stomach, among others.

Negative news can increase symptoms of depression and anxiety. According to Mental Health America (MHA), one study found that people showed an increase in symptoms after only 14 minutes of news consumption. The symptoms worsen when people feel they have no ability to improve the situations they are learning about on the news.

As these symptoms worsen, they can cause a person to doomscroll. Doomscrolling is when a person actively seeks saddening or negative material to read or scroll through on social media or news media outlets. Doomscrolling can also greatly impact your mental health as it reinforces negative thoughts and a negative mindset, and can also cause feelings of:

Apprehension

Sadness and anger

Uncertainty about the future

Doomscrolling has many potential effects, including:

May worsen mental health issues

May lead to insomnia

Doomscrolling can be attributed to someone relying on social media for their news, which can drive addictive behavior. In 2020, the Pew Research Center found that about 53% of U.S. adults said they “often” or “sometimes” get their news from social media. Among the social media sites where they get their news from, 36% of Americans regularly get their news from Facebook, 23% from YouTube, and 15% from Twitter/X.

Regularly getting your news can be detrimental as clickbait headlines, mis- and disinformation, and social media algorithms are designed to keep you coming back for more, making it difficult to stop returning to apps for your news.

People are more likely to be negatively affected by the news when it is personally relevant to them and when they share an identity with the people involved in the news story. This is the case for members of the BIPOC and LGBTQIA+ communities because they are more often targets of violence and hate crimes.

With all the negative news, there are many ways to support ourselves and each other during these times, such as:

Identifying your triggers by taking time to think about the topics that cause symptoms of anxiety and depression, so you can limit your consumption of media with triggering content

Reading the news instead of watching news videos. Studies done by the American Psychological Association (APA) show that this can be less triggering due to written news articles containing less disturbing imagery

Limiting your time watching or reading the news. Although doomscrolling may help you feel more informed, it ultimately does more harm than good. Aim for no more than 30 minutes a day if possible

Engaging in an enjoyable activity after taking in the news to help you decompress

Getting involved with a group that is working on the issues you are passionate about can help you feel empowered to make a change instead of feeling helpless about the world around you

Joining a supportive community of people who share a common identity, such as an affinity group, can help foster resilience and create solidarity during these difficult times of prejudice or injustice

Being conscious of where your news sources come from, as some can be more based on opinions than facts. Make sure the information you’re getting is accurate and provides diverse perspectives

Focusing more on what brings you joy and happiness, such as engaging in social activities, spiritual practices, physical movement, mindfulness and gratitude practices, creative hobbies, journaling, or spending time with a pet

Today’s 24-hour news cycle can seem difficult to stay clear of. 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.

High Functioning Depression

Posted on December 2, 2025 by Xavia Malcolm

Depression is a mental health disorder characterized by a persistent feeling of sadness, hopelessness, or a loss of interest in things once enjoyed.

Depression affects approximately eight percent of adults living in the United States each year. Several of whom may experience debilitating symptoms that can affect their ability to keep up with the demands of day-to-day life.

While the symptoms of depression can present significant challenges for some individuals—affecting their work, relationships, and social lives—others may appear to cope successfully with their symptoms. The term “high-functioning depression” describes people who live with depression and seem to manage well on the outside, even though they are struggling with symptoms internally.

It’s important to note that high-functioning depression is not an official clinical diagnosis. Instead, the term emphasizes the experience of living with depression while still functioning or meeting the demands of everyday life.

The symptoms of high-functioning depression are generally similar to those of major depressive disorder; however, the intensity and frequency may vary, with symptoms sometimes considered mild or moderate. These symptoms can include:

Feelings of hopelessness
Persistent sadness
Irritability
Loss of interest or pleasure
Difficulty concentrating
Trouble sleeping
Fatigue
Changes in appetite

Although the intensity or frequency of symptoms in individuals who seem high-functioning may not be debilitating, they should not be overlooked. It is crucial to seek help. There is no shame in reaching out to a mental health professional and building a support system.

Treatment for depression may include a combination of psychotherapy or talk therapy, medications, brain stimulation therapies, complementary medicine, or lifestyle modifications.

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

Why Do We Eat When We Are Stressed?

Posted on October 2, 2025 by Patrick Hercules

Stress can impact our health in various ways, including our eating behaviors. It can influence our appetite, how much we eat, and the types of food we choose. Studies show that stressful events activate systems associated with metabolism, cognition, and reward.

When a person is stressed or overwhelmed, their body produces cortisol, the hormone that creates the body’s fight-or-flight response to help protect itself. When a person has elevated cortisol levels for a prolonged period of time, such as during repeated and constant stressors, this can lead to fat storage, weight gain, and increased consumption of foods that are energy-dense and high in sugar and fat. These types of foods are “comfort” foods that can seem like they are counteracting stress; however, they may contribute to a person’s stress-induced craving for those foods.

There are several ways to manage stress eating, including:

Practicing mindful eating
Finding healthier options for your sweet or savory cravings
Watching your portion sizes
Meditating
Exercising
Finding sources of social support

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.

National Depression Screening Day

Posted on October 10, 2024 by Patrick Hercules

National Depression Screening Day was created to bring light to the need for depression awareness and the need for accessible and affordable mental health screenings.

Depression is one of the most common mental illnesses. Clinical depression affects men and women of all ages, races, and socioeconomic groups. Several different factors can often come into play with depression that can include a mix of environmental, genetic, psychological, biological, and biochemical components.

Not everyone experiences depression in the same way, however, it can affect anyone at any time. It is important to take the step to seek out professional help and be screened if you or someone you care about feels they may be depressed.

There are several reasons why it is important to screen for depression including:

Clinical depression is a serious medical illness
Clinical depression can lead to suicide
Sometimes people with depression mistakenly believe that the symptoms of depression are a “normal part of life”
Depression can co-occur and complicate other medical conditions
Screenings are often the first step in getting help

People suffering from depression often experience some of these key symptoms:

A persistent sad, anxious, or “empty” mood
Sleeping too little, early morning awakening, or sleeping too much
Reduced appetite and weight loss, or increased appetite and weight gain
Loss of interest or pleasure in activities once enjoyed
Restlessness or irritability
Difficulty concentrating, remembering, or making decisions
Fatigue or loss of energy
Thoughts of death or suicide

Screenings are not a professional diagnosis. Screenings point out the presence or absence of depressive symptoms and provide a referral for further evaluation if needed. You should see your doctor or a qualified mental health professional if you experience five or more of these symptoms for longer than two weeks or if the symptoms are severe enough to interfere with your daily routine.

Only about a third (35.3%) of those suffering from severe depression seek treatment from a mental health professional. Not receiving the assistance needed can lead to adverse health outcomes and affect a person’s 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.

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.

How COVID-19 Can Affect Your Mental Health

Posted on July 16, 2021 by Michael Hinck

Many people who were diagnosed with COVID-19 over the past year and a half have reported a variety of long-term symptoms. The conditions that have received the most attention focus on either the physical effects of the virus, such as shortness of breath or fatigue or cognitive deficits, such as confusion or memory loss. For some, however, there are other lingering symptoms that can affect their mental health.

Recent research has concluded that nearly one person in five diagnosed with COVID-19 now also suffers some form of a mental health disorder. This can include:

Anxiety
Depression
Insomnia

Other patients may experience Post Traumatic Stress Disorder (PTSD). Patients experiencing PTSD typically have spent time in a hospital, more specifically in an intensive care unit, or were on a ventilator.

While it is difficult to determine is if these mental health symptoms emerge in patients as a result of neurological reaction to the virus or are due to the stresses of contracting the virus, it is important to raise awareness of the issue and provide resources to get these individuals the necessary help.

Jamaica Hospital Medical Center’s Post-COVID Care Center, located in our MediSys Hollis Tudors Center at 2001-16 Hollis Avenue, offers comprehensive range of services for those living with lingering effects of the virus, mental health services delivered by highly qualified psychiatrists. To make an appointment, please call 718-736-8204.

Information About Depression

Posted on November 4, 2020 by Michael Hinck

Depression is a mood disorder that makes you feel constant sadness or lack of interest in life. It can affect how a person feels, thinks and behaves. It can lead to a variety of emotional and physical problems. Those living with depression have trouble doing normal day-to-day activities, and sometimes may feel as if life isn’t worth living.

While everyone experiences feelings of sadness at some point in their life, those with clinical depression have prolonged periods of feeling helpless, hopeless, and worthless. These feelings are not always tied to a specific incident and can last for many days to weeks. Depression can occur in children, adolescents and adults. Although someone can experience depression only once in their life, most who suffer with depression experience recurring episodes.

Some of the symptoms of depression include:

Feelings of sadness, tearfulness, emptiness or hopelessness
Angry outbursts, irritability or frustration, even over small matters
Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports
Sleep disturbances, including insomnia or sleeping too much
Tiredness and lack of energy, so even small tasks take extra effort
Reduced appetite and weight loss or increased cravings for food and weight gain
Anxiety, agitation or restlessness
Slowed thinking, speaking or body movements
Feelings of worthlessness or guilt, fixating on past failures or self-blame
Trouble thinking, concentrating, making decisions and remembering things
Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide
Unexplained physical problems, such as back pain or headaches

For many people with depression, symptoms usually are severe enough to cause noticeable problems in day-to-day activities, such as work, school, social activities or relationships with others. Some people may feel generally miserable or unhappy without really knowing why.

There is no known singular cause for depression. Instead, health professionals point to a combination of contributing factors including a person’s brain structure and chemistry. Hormone and genetics are also believed to play a role.

Help is available for those with depression. A mental health professional can conduct an evaluation and outline a course of treatment based on the patient’s individual needs. Treatment may include:

Medications – These can include a combination of antidepressants, mood stabilizers, antipsychotic, anti-anxiety or stimulant medications
Psychotherapy – Talking to a mental health professional on a regular basis about your depression and other issues can help treat the symptoms.
Electroconvulsive therapy – This brain stimulation therapy passes electric currents through your brain to help your neurotransmitters work better.
Transcranial magnetic stimulation – This treatment uses a coil to send magnetic pulses through your brain to help stimulate nerve cells that regulate mood.

Some with depression may experience thoughts of hurting themselves or others. If someone you know is depressed and you think they may hurt themselves or attempt suicide, call 911immediately.

Seasonal Affective Disorder

Posted on January 24, 2020 by Marwa Eldik MD

Seasonal Affective Disorder (SAD) is a type of depression experienced by people during the beginning of the fall months through winter.

The exact cause of Seasonal Affective Disorder is unknown; however, according to the American Psychiatric Association, “SAD has been linked to a biochemical imbalance in the brain prompted by shorter daylight hours and less sunlight in winter.” Decreased levels of sunlight have been found to disrupt melatonin (a hormone that regulates our sleep-wake cycle) and serotonin (a chemical that regulates mood) levels in the body.

Those affected by the disorder may find that they have sleep issues, difficulty concentrating, and increased cravings for unhealthy foods that can contribute to weight gain and low energy, as well as other symptoms associated with depression such as feelings of hopelessness or thoughts about suicide.

Treatment for SAD may include phototherapy, medications and psychotherapy. Your doctor may also recommend lifestyle changes such as increasing your exposure to natural light. This can be achieved by doing more outdoor activities such as walking, jogging and hiking. Increasing physical activity is also strongly encouraged as this has been found time and time again, to reduce levels of stress and anxiety which improve symptoms of SAD. In addition to improving your mood, physical activity can help to control or lose weight.

Paying attention to your eating habits is very important. Those with SAD are at an increased risk for emotional eating and making poor dietary choices. Eating a healthy, well-balanced diet can help you to manage your weight and sustain energy. Avoiding alcohol is highly recommended. Alcohol acts as a depressant, which in excess can worsen depressive symptoms

Practicing meditation or yoga as well as receiving acupuncture or massage therapy have been found to decrease anxiety and stress levels, improving mental and physical health overall. It is also important to surround yourself with friends and family, this allows for less alone time and strong social support.

If the symptoms of SAD persist, consider cognitive psychotherapy and or SSRI (selective serotonin reuptake inhibitors) treatment to relieve depressive symptoms and address underlying difficulties.

If you are struggling with SAD, you do not need to feel alone. It is estimated that 10-20% of Americans suffer from SAD. It is important to seek help if you are experiencing issues at work or school, substance abuse or other signs of mental health disorders, especially suicidal thoughts.

To speak with or see a Family Medicine doctor about Seasonal Affective Disorder, please call 718- 206-6942