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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.

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.

What Is Brain Fog?

Posted on January 22, 2021 by Michael Hinck

Brain fog is characterized as a mental fuzziness or lack of clarity. Some of the characteristics of brain fog can include:

Difficultly grasping thoughts
Problems finding the right words to say
Problems concentrating or remembering what you are doing
Mental exhaustion

The term “brain fog” has been associated with many medical conditions including lupus, multiple sclerosis, thyroid disease and menopause. Patients receiving chemotherapy have also reported experiencing brain fog. Most recently, the term has been mentioned as a long-term side effect of COVID-19 patients. Many of these patients, referred to as “long haulers” are currently living with this condition.

Regardless of the cause for your brain fog, Jamaica Hospital Medical Center is offering the following tips to help you manage this condition:

Get more sleep – Sleep deprivation can make it difficult for you to think clearly during the day. It is recommended that you receive 8-9 hours of sleep every night.
Exercise your body– Physical activity doesn’t only offer benefits for your body, it can also help improve memory and reaction time.
Exercise your brain – Regularly challenge your brain power by participating in puzzles and other activities. Also seek other enjoyable activities that will keep your brain engaged.
Decrease stress – Identify coping skills such as removing stressful elements in your life and saying no to requests that can cause stress. Meditation and journaling are also good techniques to help you manage stress.
Monitor your diet – A diet lacking in vitamins (such as B12) and minerals can lead to poor brain function. Some suggested foods to incorporate into your diet include walnuts, fatty fishes, blueberries and turmeric.
Check your medications – Certain migraine and anti-seizure prescriptions as well as over-the-counter sleep aid and allergy medications can have potential side-effects linked to brain fog.

If you are currently living with conditions associated with brain fog as a result of COVID-19, Jamaica Hospital has opened a Post-COVID Care Center to help you manage your long-hauler symptoms. We incorporate a holistic approach to care for our patients, combining the best of conventional medicine and alternative therapies.

To make an appointment, please call 718-736-8204.

Is The “Stress Hormone” Cortisol Causing You To Gain Weight?

Posted on January 9, 2019 by Joann Ariola

Obesity is one of the biggest health problems in the world. It can be a contributing factor in other diseases, such as diabetes, cardiovascular disease, cancer, stroke, and dementia. Overeating is often cited as the only reason people are obese. In discussions about weight gain and obesity, many people seem to think that it is purely a function of willpower.

Since what we weigh is, normally, attributed to what we eat we must ask the question:

Is over-eating the only reason a person becomes overweight?

Human behavior is driven by various biological factors like genetics, hormones, stress and neural circuits. Eating behavior, just like sleeping behavior, is driven by biological processes. Therefore, saying that behavior is a function of willpower is way too simplistic.

Studies have shown that when we are stressed or during tension filled times our body increases its production of the “stress hormone” Cortisol. The increase in Cortisol may be the culprit causing you to overeat.

According to increased levels of the stress hormone cortisol causes higher insulin levels which then cause your blood sugar to drop making you crave sugary, fatty foods. The end result of these actions can be an increase in appetite.

Here are some additional factors thought to be the leading causes of weight gain, obesity and metabolic disease that have nothing to do with willpower:

Genetics – Obesity has a strong genetic component. Offspring’s of obese parents are much more likely to become obese than offspring’s of lean parents.
Insulin – Insulin is a very important hormone that regulates energy storage, among other things. One of the functions of insulin is to tell fat cells to store fat and to hold on to the fat they already carry. When insulin levels elevate, energy is selectively stored in fat cells instead of being available for use.
Medications – Certain medications can cause weight gain as a side effect. Some examples include diabetes medication, antidepressants and antipsychotics. These medications don’t cause a “willpower deficiency,” they alter the function of the body and brain, making it selectively store fat instead of burning it.

Leptin –This hormone is produced by the fat cells and is supposed to send signals to the hypothalamus (the part of our brain that controls food intake) that we are full and need to stop eating. The problem for some is their leptin isn’t working as it should because the brain becomes resistant to it. This is called leptin resistance and is believed to be a leading factor in the pathogenesis of obesity.
Thyroid Disease – Thyroid hormone regulates our metabolism. Too little hormone slows the metabolism and often causes weight gain.
Cushing syndrome – Occurs when your body is exposed to high levels of the hormone cortisol for a long time. Cushing syndrome, sometimes called hypercortisolism, may be caused by the use of oral corticosteroid medication. The condition can also occur when your body makes too much cortisol on its own.

A doctor can determine if any of these conditions or treatments is responsible for your obesity. If you would like to see a physician, please contact the Jamaica Hospital Medical Center’s Ambulatory Care Center to schedule an appointment. 718-206-7001.

What is a Peptic Ulcer and How do they Develop?

Posted on March 16, 2018 by Michael Hinck

Peptic ulcers are open sores that develop in certain parts of your digestive tract. They occur when the protective layer of mucus that lines those areas erodes due to the buildup of acids. If left untreated, these ulcers can lead to internal bleeding and other complications.

There are two types of peptic ulcer disease that are classified based on where they develop. When an ulcer forms on the stomach lining, it is referred to as a gastric ulcer. A duodenal ulcer is the name for an ulcer that appears at the top end of the small intestine. You can have ulcers at any age, but your chances of having one increases with age.

Peptic ulcers generally develop for two reasons:

Bacteria – One common type of bacteria, known as Helicobacter pylori (or H. pylori) is a main cause for peptic ulcers. While as many as 50% of us carry this type of bacteria, most people infected with H. pylori do not get ulcers. For some however, it can raise the amount of acid produced, break down the protective mucus layer, and irritate the digestive tract.
Pain Relievers – Another cause for ulcers is prolonged use of pain relievers, such aspirin or medications that contain ibuprofen or naproxen or other nonsteroidal anti-inflammatory drugs (NSAIDs). These medications block your body from making a chemical that help protect the inner walls of your stomach and small intestine from stomach acid.

Smoking cigarettes and drinking alcohol are also contributing factors in the development of ulcers. It is a common misnomer is that stress and spicy foods can a lead to this condition. The fact is that while they are not factors in the formation of ulcers, they can make an existing condition worse.

Some people can have a peptic ulcer and not experience any symptoms. However, if symptoms are present, the most common is a burning pain or discomfort between the naval and breastbone. The pain can last for a few minutes or a few hours, and may come and go for many days or weeks.

Other symptoms may include:

Bloated feeling
Burping
Difficulty breathing
Lack of appetite or weight loss
Feeling faint
Nausea
Bloody or dark stool
Vomiting

See a doctor if you experience any of these severe symptoms or if your pain does not go away with over the counter antacids. Your physician can diagnose a peptic ulcer by conducting an endoscopy. During this test, a thin, flexible tube is inserted down your throat and into your stomach and small intestine. The tube has a camera at the end to check the lining for ulcers.

Once confirmed, your doctor can prescribe certain medications designed to help protect the lining of the stomach or small intestine so the ulcer can heal.

To schedule an appointment with a Gastroenterologist at Jamaica Hospital, please call 718-206-7001.

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.

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 –

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!

Is This Job Killing Me?

Posted on June 6, 2016 by Joann Ariola

Some workplace stress is normal, but excessive stress can interfere with productivity and impact your physical and emotional health. If you are feeling overwhelmed at work, you can lose confidence, and become irritable or withdrawn.

Health issues that can be caused by excessive stress are:

Heart disease
Asthma
Obesity
Diabetes
Headaches
Depression and anxiety
Gastrointestinal problems

How you manage your stress is one way of avoiding the negative health impacts of a stressful lifestyle. By realizing that not being able to control everything in your work environment does not mean you are powerless, you can find ways to manage your workplace stress without rethinking career ambitions.

Some quick, office stress relievers are:

Take a short walk
Drink water
Stretch
Make a plan or to-do list
Unplug from email and social media
Breathe
Act rather than react
Ask for help

One of the best ways of coping with stress is to identify what your stress triggers are. Once you have identified them, you can find ways to resolve them.

If using these steps to relieve your feelings of being stressed is not helping, you may want to consult a mental health professional at Jamaica Hospital Medical Center’s Department of Mental Health and Psychiatry. Call 718-206-7160 for an appointment.

Sibling Rivalry

Posted on March 1, 2016 by Joann Ariola

Sibling rivalry is defined as a type of competition or animosity among siblings, whether blood related or not.

The sibling bond can be complicated since they generally spend more time together during childhood than they do with their parents. Sibling rivalry can be particularly intense when the children are very close in age and of the same gender.

Although bickering between siblings can drive parents crazy, sibling rivalry is a normal part of growing up. Parents must create an equal balance of when to step in and play referee and when to let their kids work out their problems themselves.

Below are some of the common reasons for sibling rivalry:

Attention – Children are always vying for their parents’ attention. These days, parents are busier than ever and their attention on work or a new baby may cause less of a focus on each child. Children may act out and misbehave to get attention.
Sharing – With limited resources, siblings may have to share at least some of their possessions. Game systems, iPad’s or electronic items can be hard to share and require children to compartmentalize their time on each item.
Personality Differences – Some children are headstrong while others can be quieter and more introverted. Differences in temperament can lead to clashes.
Fairness issues – Children are always demanding fairness and equality and fighting for what they perceive are their natural born rights. A younger sibling might complain that her older sister gets to go to a concert and she has to stay home, while the older sister whines that she has to baby-sit her little sister instead of going out with her friends.

Your responsibility as a parent is to help your kids to learn to manage the feelings that come along with sibling rivalry. So, how can you stop the bickering? As a parent, you may have to indulge each child once in a while. Make the effort to spend “just us” time with your children and speak to them about tolerance and the benefits of being part of a family. Each child has their own unique strong points. Identify how those positive characteristics could cause them to become a role model to the other siblings.

Be sure not to confuse bullying with normal sibling rivalry. If one of your children bullies his/her siblings and has to be the boss and control the others to the point of getting physical, you will have to determine the difference, especially if there is aggression over and above the bickering.

In most instances of sibling rivalry, approach all situations with a level head and a firm stance on a standard of respect that is expected in your home. Live the model you would like them to emulate.

YIKES! Did I Really Do That?

Posted on January 29, 2016 by Joann Ariola

Whether you’ve accidently tripped over a child underfoot or walked into a doorway with your infant’s head in the lead, you’ve caused a child an accidental injury.

When you accidentally hurt your child, you may feel intense shame, even panic and a sense of self-loathing or blame. Even when your head clears, you may feel like you are a terrible parent.

These feelings are confusing. You may ask yourself, “How could I have done that?” The truth is, children and accidents are synonymous; even the preventable ones.

It is hard to see your child in pain and even harder to know that it is your fault. Your mind will replay the event in your head many times while you are slowly accepting what happened.

In most cases, the child is not badly hurt and you can find comfort in realizing that while accidents happen, most of them are not serious and your child is not quite as fragile as you think.

As you tell the story of what happened to your child, you will realize that most people understand and, in fact, it has happened to the best of parents. At this point, you will find it easier to forgive yourself. Still, you and your child suffered a trauma and it will take time for both of you to heal.

Some reactions to trauma are:

Feeling numb or disconnected
Insomnia
Nightmares
Flashbacks
Sadness or depression

During this time, you should be kind to yourself and keep in mind that you will not always feel this way. After the guilt lessens, you should experience acceptance.

If you are having difficulty coping and the reactions have become prolonged symptoms, you may be experiencing a response to trauma called Post Traumatic Stress Disorder (PTSD). If the negative feelings persist, you shouldn’t be afraid to ask for help from a physician, counselor, clergy member, friend and family member.

Jamaica Hospital Medical Center’s Mental Health Center is centrally located and has convenient hours. To make an appointment with a physician or licensed professional, call 718-206-7001.