How to Reset and Regulate Your Nervous System

Posted on June 11, 2026 by Patrick Hercules

Our nervous system is our biological survival system, our first line of defense that is designed to respond to any stimuli, such as an environmental or psychological threat that we may encounter. It works to protect and keep us safe, as it continually processes information and responds to both internal and external stimuli.

The autonomic nervous system controls all automatic or involuntary functions of the body. It is made up of two main parts, the sympathetic and parasympathetic nervous systems.

The sympathetic nervous system, or “fight-or-flight” system, is responsible for preparing the body to respond to anything that may be seen as a threat, triggering the release of the stress hormones adrenaline and cortisol. These hormones activate our automatic survival responses, which include fight, flight, freeze, or fawn, causing us to experience symptoms, such as rapid heart rate, shallow breathing, and upset stomach, among others.

The parasympathetic nervous system, or “rest and digest” system, plays an essential part in counteracting the fight-or-flight response and regulating the body’s stress response. It promotes relaxation and recovery, which helps the body calm down.

It is important to note that our nervous system doesn’t know the difference between a real threat and a non-life-threatening stressor.

Stress can be healthy, as it can motivate us into action and help us rise to any challenges. However, many people are being pushed beyond the desirable levels of stress and into a state of distress. Our sympathetic nervous system gets sent into high gear because we continue to be on high alert, constantly reacting to stressors after stressors, and not giving our parasympathetic nervous system time to do its job to calm the body. Due to this, many people are not recovering as they may need to.

Without sufficient ways to reset and recover, we go from manageable stress to unmanageable distress. This persistent trigger can gradually lead to anxiety, irritability, fatigue, exhaustion, and eventually burnout.

There will always be times when our fight-or-flight response gets triggered. That’s why it is important to have ways to engage the parasympathetic nervous system and regulate the body back into a state of calm and balance so that we can function properly.

Here are a few ways to reset and regulate our nervous systems:

Breathwork is a deep breathing practice that signals safety to the brain, helping to calm the body and mind. Examples of breathwork include:

Long exhale breathing

Physiological sighing

Birthday cake breathing

Physical movements, such as walking, gentle stretching, or yoga, can reduce cortisol levels and promote the release of endorphins, and get rid of the stress and tension that has accumulated in the body

Spending time in nature can start to re-regulate your nervous system, as it helps lower blood pressure, reduce stress hormones, and improve mood

Crying is a self-soothing behavior that helps to expel stress hormones from the body, providing relief.

Prioritizing sleep is an important way to give the brain and body time to repair and restore themselves

Social connections with people who make you feel safe, calm, and supported can help regulate the nervous system

Intentionally slowing down your pace to signal to the brain that there isn’t any immediate danger

Many of us may spend a lot of our days in an increased state of activation, as we continually react to the stressors around us, instead of responding to them. Stress is inevitable. However, having ways to reset and regulate our nervous system can help us better cope with our stress.

To find out more about our mental health services or to schedule a virtual appointment, call (718) 670-5316 to speak with our intake coordinator or call (718) 670-5562 to reach the clinic.

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.

Men’s Health Month- Depression in Men

Posted on June 10, 2026 by Patrick Hercules

June is Men’s Health Month. This time is used to raise awareness of health problems affecting men and boys.

One health problem affecting men and boys is depression. Depression is a common mental health condition that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it changes how you think, sleep, eat, and act.

Depression symptoms can differ in men and women. Men tend to use different, healthy, and unhealthy coping skills than women. It isn’t clear why depression affects men differently from women, but these differences could be due to factors such as brain chemistry, hormones, and life experiences.

These differences may also result from the traditional male role, which discourages men from expressing their emotions and instead encourages the pursuit of power, success, and competition.

Men with depression may exhibit similar signs and symptoms of depression that women do, such as:

Feelings of sadness, hopelessness, worthlessness, or emptiness

Feeling very tired

Having a hard time sleeping or sleeping too much

Not getting the same enjoyment or pleasure from their favorite hobbies and activities

Other behaviors in men that could be symptoms of depression include:

Irritability or anger that can get out of control

Problems getting along with their spouse, partner, family members, friends, and others

Controlling, violent, or abusive behavior

Problems with alcohol or drugs

Engaging in escapist behavior, such as spending excessive time at work or on sports

Physical symptoms, such as headaches, digestive problems, and pain

Reckless behaviors, such as reckless driving

In addition to depression affecting the mind, it can also affect the body. Typical physical symptoms are changes in appetite and sleep habits. Depression in men can also cause:

Low sex drive

Erectile dysfunction

Trouble having an orgasm

Not getting help for depression will only make it worse. It can cause damage to relationships, careers, and health.

Depression in men can have severe consequences. According to the Centers for Disease Control and Prevention (CDC), men in the U.S. are four times more likely to die by suicide than women, and 75 to 80 percent of all people who kill themselves in the U.S. are men. This may be due to men tending to use more harmful and violent ways to do so, such as using a gun instead of overdosing on pills.

Experiencing depression is not usually a normal part of aging, but it is common for older men. Several things can lead to depression in older men, including:

Health conditions, such as cancer, diabetes, stroke, dementia, Parkinson’s disease, and chronic pain

Stressful life events, such as the death of friends and loved ones, being diagnosed with an illness, or taking care of a partner who is sick or disabled

Social isolation, such as not spending time with work friends or neighbors moving away, can cause the loss of social connections. Feeling lonely and isolated is a top risk factor for depression

Sleep issues, such as falling asleep during the day, waking up at night, and getting less overall sleep, are more likely to result in experiencing depression

More than 80 percent of the people who suffer from depression, men and women, can successfully be treated with antidepressant medication, psychotherapy, or a combination of both. Other treatment options include brain stimulation techniques, such as electroconvulsive therapy (ECT) or transcranial magnetic stimulation (TMS).

It might be difficult to ask for help. However, if you have been struggling with drastic changes in your emotions or behavior for more than a few weeks, it is time to seek help from a mental health professional. Treatment with a mental health professional can help you to:

Learn ways to manage stress

Think about your emotions and coping strategies

Seek out emotional support

Try to stay on a regular schedule and make healthy life choices

Learn to adjust your way of thinking

Set realistic goals

Decide what is important in your life

Wait until you get better before making any important decisions

Participate in activities you previously enjoyed

If you are having thoughts of suicide, but aren’t thinking about immediately harming yourself, seek help by:

Calling a suicide crisis center hotline

Making an appointment with your healthcare provider or a mental health professional

Reaching out to a loved one or close friend, even though it may be difficult to talk about your feelings

Talking to a minister, spiritual leader, or someone in your faith community

Joining a men’s health group that deals with depression

If you think you may harm yourself or have thoughts of suicide, you can call or text 988 to reach the 988 Suicide & Crisis Lifeline, available 24 hours a day, seven days a week. Or use the Lifeline Chat. Services are free and confidential.

Asking for help can be difficult for men. However, without treatment, depression won’t go away, and it may get worse. You don’t have to deal with male depression on your own.

To find out more about our mental health services or to schedule a virtual appointment, call (718) 670-5316 to speak with our intake coordinator or call (718) 670-5562 to reach the clinic.

Alzheimer’s and Brain Awareness Month

Posted on June 5, 2026 by Patrick Hercules

June is Alzheimer’s and Brain Awareness Month, a time to recognize the importance of understanding what Alzheimer’s is and what steps you can take to care of your brain.

Alzheimer’s disease is a degenerative brain disease and the most common type of dementia. It causes a slow decline in memory, thinking, and reasoning skills. Age is the biggest risk factor for the disease, followed by sex and family history.

Dementia is not a specific disease, but an overall term that describes a group of symptoms like memory loss and the loss of other mental abilities severe enough to interfere with daily life, caused by physical changes in the brain.

Different types of dementia include:

Lewy Body Dementia and Parkinson’s Disease

Creutzfeldt-Jakob Disease

Down Syndrome and Alzheimer’s Disease

Frontotemporal Dementia

Huntington’s Disease

Korsakoff Syndrome

There are many signs and symptoms of Alzheimer’s and dementia. Here are 10 early signs and symptoms:

Memory loss that disrupts daily life
Challenges in planning or solving problems
Difficulty completing familiar tasks
Confusion with time and place
Trouble understanding visual images and spatial relationships
New problems with words in speaking or writing
Misplacing things and losing the ability to retrace steps
Decreased or poor judgment
Withdrawal from work or social activities
Changes in mood and personality

Even though there isn’t a cure for Alzheimer’s and many other types of dementia, there are many preventative measures you can take to care for your brain.

Here are five ways to care for your brain:

Breaking a sweat: regular cardiovascular exercise elevates your heart rate and increases blood flow to the brain and body. Several studies have found an association between physical activity and reduced risk of cognitive decline.

Fueling upright: Eat a healthy and balanced diet that is lower in fat and higher in vegetables and fruit to help reduce the risk of cognitive decline. Although research on diet and cognitive function is limited, certain diets, like Mediterranean and Mediterranean-DASH (Dietary Approaches to Stop Hypertension), may help reduce the risk.

Catching some ZZZs: Not getting enough sleep due to conditions like insomnia or sleep apnea may result in problems with memory and thinking.

Taking care of your mental health: Some studies have linked a history of depression with an increased risk of cognitive decline. Seek medical treatment if you have experienced symptoms of depression, anxiety, or any other mental health concerns. Also, try to manage stress.

Stumping yourself: Challenge and activate your mind. Try building a piece of furniture, completing a jigsaw puzzle, doing something artistic, or playing a strategy game. Challenging your mind may have short—and long-term benefits for your brain.

If you or a loved one is experiencing symptoms associated with Alzheimer’s, you can receive treatment from a neurologist at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

Labile Hypertension

Posted on May 29, 2026 by Patrick Hercules

Labile hypertension means your blood pressure goes up and down in a way that can be difficult to predict and manage with medications. This is not an official diagnosis. Instead, it is more of an informal, descriptive term.

Blood pressure normally fluctuates throughout the day, even within minutes, based on what you are doing. However, sudden emotional distress, such as feeling very stressed or anxious, causes your sympathetic nervous system to react.

The exact triggers for labile hypertension vary from person to person. Some people have emotional triggers. Other people can have triggers, such as:

Physical activity

Salty foods

Alcohol

Lack of sleep

Your body position

To support normal blood flow, your body must adapt to these changes. However, with labile hypertension, your blood pressure spikes to levels that would not be healthy if you had them all the time.

There is no reason to worry if your blood pressure is in the normal range. Labile hypertension usually isn’t dangerous and doesn’t require treatment. However, it is a good idea to tell your healthcare provider about any high blood pressure readings, so they are aware of them. Your healthcare provider may want to keep a closer eye on your blood pressure in case you need treatment at some point.

You can have labile hypertension without noticing. However, it is common to experience symptoms that come on rapidly, in response to stress, and dissipate once you feel better emotionally. You may feel symptoms such as:

A headache

Heart palpitations

Heavy sweating

Flushing or a warm sensation in the upper body

A healthcare provider may determine that you have labile hypertension if they observe a pattern of blood pressures that fluctuate unpredictably, which can make it difficult to manage.

A healthcare provider may perform tests such as “orthostatic” vital signs, which means checking your blood pressure while you’re in different positions.

A healthcare provider may also consider looking for neurological causes of labile blood pressure or evidence of stiffening in your aorta and blood vessels, as both can lead to sudden changes in blood pressure.

If your blood pressure spikes while at home, you can use a home blood pressure monitor that saves a history of your readings to share with your healthcare provider. They may ask you to do ambulatory blood pressure monitoring, which measures your blood pressure many times over 24 hours. Ambulatory blood pressure monitors show your average readings during the day and night, which can show if you have high blood pressure all the time or only at certain times.

There isn’t a threshold for what is considered to be labile hypertension. However, research shows that it is common to have a systolic blood pressure of 160 mm Hg or higher.

A healthcare provider will prescribe medicine to keep your blood pressure at a healthy level. It may take several tries to prescribe medications to level your blood pressure throughout the day. Prescription medications may include taking certain, longer-acting blood pressure medications. A healthcare provider may also suggest taking medications at certain times of the day, such as at specific times in the morning, at night, or with certain triggers.

It is difficult to treat labile hypertension. However, documenting your blood pressure readings accurately and working with your healthcare provider can help make a difference.

If you or a loved one is experiencing symptoms of labile hypertension, you can receive treatment at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

Older Americans Month- Mobility Exercises as You Age

Posted on May 7, 2026 by Patrick Hercules

May is observed as Older Americans Month. It is a time when the contributions of older adults are recognized across the country.

As we get older, our joints may feel stiffer, and our balance and reactions might be slower. According to recent studies, over 30% of adults 65 years of age and older experience some form of mobility limitation.

Mobility for older adults usually means the ability to move freely and independently. It’s all about different aspects of activities and movement like walking, bending, reaching, and balancing.

For older adults, balance is extremely important, and those with limited mobility are at a higher risk of experiencing a fall. According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of death for older adults, with about one in four adults 65 years and older experiencing a fall every year.

One way to reduce the risk of falling is by doing mobility exercises. Mobility exercises are low-impact movements that are designed to improve how joints move through their natural range of motion, while maintaining control and balance.

Mobility exercises promote active movement and coordination, and usually focus on:

Balance and coordination to prevent falls

The ankles and feet for walking stability

The hips and knees for standing, stepping, and going up and down stairs

The spine for posture and reaching

The shoulders for overhead and daily arm use

Doing mobility exercises regularly may help support:

Better balance and control of posture

Reduced stiffness from long periods of sitting

Easier walking and smoother transitions, such as going from sitting to standing and turning

Improved confidence when engaging in daily tasks

Long-term joint comfort and movement quality

Here are some mobility exercises to help improve joint movement, balance, and coordination:

Head rolls

Shoulder rolls

Arm circles

Ankle circles

Standing or seated hip circles

Standing or seated marches

Wrist flexibility exercises

Standing side leg swings

Heel-to-toe rocking

Sit-to-stands

Chair or floor cat-cows

Seated leg raises

Seated torse twists

Supported single-leg stands

Wall shoulder slides

It is important to note that you should stretch before engaging in any physical activity, so you don’t injure yourself. It is also important that you keep mobility training safe and effective by:

Moving slowly and with control

Using a chair, wall, or rail for support

Staying within a comfortable, pain-free range

Wearing supportive footwear

Stopping if dizziness, sharp pain, or discomfort occurs

Mobility exercises don’t just help maintain and improve strength, flexibility, and balance to prevent falls. They also help improve your mental well-being, heart health, and overall quality of life.

If you experience medical problems while exercising, you can schedule an appointment with a doctor at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

Things You Should and Shouldn’t Do After Bariatric Surgery

Posted on April 23, 2026 by Patrick Hercules

Bariatric surgery is a life-changing procedure. Following your doctor’s post-operation instructions and making healthy lifestyle changes are essential to avoiding complications and achieving long-term weight loss success.

Patients should expect to have a new lifestyle that combines healthy eating, exercise, and attending regular visits with their healthcare providers. They should also consider these dos and don’ts after bariatric surgery:

What you should do after bariatric surgery:

- Eat slowly and chew food well

- Aim to drink 64oz of fluids daily, taking small sips

- Eat 60g or more of protein daily, starting every meal with it

- Make fruits and vegetables the priority of your diet

- Start walking for five minutes every hour after surgery

- Aim for a goal of 30 minutes of exercise daily after it is allowed to do so

- Take all medications and supplements as prescribed, they will need to be taken for the rest of your lifetime

What you shouldn’t do after bariatric surgery:

- Skip any meals

- Eat red meat early in recovery

- Engage in any strenuous activities

- Lift any objects over 10 lbs. for the first four to six weeks after surgery

- Eat fast food

- Eat or drink anything with natural sugar

- Drink liquids within 30 minutes after eating

- Eat bread, rice, pasta, bagels, or dumplings

- Allow yourself to get too hungry

- Take a bath or go swimming for two weeks after surgery

- Smoke cigarettes or drink alcohol

- Eat snacks loaded with empty calories

- Get pregnant for 12 to 18 months after surgery

- Stop taking medications as directed by your healthcare provider

Bariatric surgery can be a life-changing and life-altering event for those who are trying to lose weight and live a healthier lifestyle. Making diet changes, modifying exercise routine, and following the guidelines set by your healthcare provider and surgical team can lead you to long-term success.

For more information about the Bariatric Surgery Services at Flushing Hospital or procedures performed by our doctors, please call 718-408-6977 or 718-670-8908.

Perimenopause

Posted on April 18, 2026 by Patrick Hercules

Perimenopause is the transitional period before menopause. During this time, a woman’s body is preparing to stop having periods.

During this transition, the number of hormones a woman’s ovaries produce varies. Perimenopause can last two to eight years. The average is about four years. The hormone changes can cause symptoms that include:

Irregular periods

Vaginal dryness

Hot flashes

Night sweats

Sleep problems

Mood changes

Trouble finding words and remembering, also known as brain fog

Dry skin, dry eyes, dry mouth

Worsening premenstrual syndrome (PMS)

Breast tenderness

Decreasing fertility

Changes in sexual function

Loss of bone

Changing cholesterol levels

Perimenopause is caused by changes in two key female hormones: estrogen and progesterone. As a woman goes through perimenopause, these hormones fluctuate, and many of the changes they have during perimenopause are caused by lower estrogen.

Menopause can happen earlier in some women than in others, like before the age of 40, or between the ages of 40 and 45. Certain factors may make it more likely for perimenopause to start at an earlier age, such as:

Smoking

Family history

Cancer treatment

Hysterectomy

Some health conditions may make early menopause more likely, such as:

Thyroid disease

Rheumatoid arthritis

Other autoimmune diseases

Perimenopause is a gradual change, and there is no single test or symptom that tells it has started. A healthcare provider looks at many things to diagnose perimenopause, including:

Menstrual history

Noticeable symptoms or body changes

Some healthcare providers may order tests to check hormone levels. However, other than checking the thyroid, which affects hormone levels, hormone testing isn’t usually helpful to know if a woman is in perimenopause. That is because hormone levels in perimenopause change unpredictably.

The treatment for perimenopause usually consists of medicines that treat perimenopausal symptoms, such as:

Hormone therapy

Vaginal estrogen

Antidepressants

Gabapentin

Fezolinetant

Oxybutynin

Birth control pills

If you are experiencing symptoms of perimenopause, call (718) 670 8994 for more information about gynecological services at FHMC’s Center for Obstetrics and Gynecology.

High-Functioning Depression

Posted on April 15, 2026 by Patrick Hercules

Depression is a common mental health condition that causes a persistent feeling of sadness and loss of interest, and changes how you think, sleep, eat, and act.

There are several types of depression, including:

Clinical depression (major depressive disorder)
Persistent depressive disorder (PDD)
Disruptive mood dysregulation disorder (DMDD)
Premenstrual dysphoric disorder (PMDD)

There are also specific forms of major depressive disorder, including:

Seasonal affective disorder (seasonal depression)
Prenatal depression and postpartum depression
Atypical depression

People with depression often can’t always keep up with the demands of day-to-day life, whether it is keeping a steady job, having significant relationships and friendships, or keeping the house tidy. Their depression can make every task feel daunting.

However, that isn’t always the case. Some people can experience depression in a way that doesn’t appear disruptive from the outside, but it still causes a major disruption inside. This is called high-functioning depression.

Although it isn’t a formal medical diagnosis, high-functioning depression is a helpful way to describe how some people who are living with the symptoms of depression manage to keep up a moderately stable life.

A person with high-functioning depression may have the same symptoms as a person with clinical or major depressive disorder. These symptoms include:

Feeling sad, helpless, or hopeless
Becoming disinterested in things that used to bring them joy
Changes in eating habits, like eating too much or too little
Trouble sleeping or sleeping too much
Difficulty concentrating
Negative thoughts about themselves and others

Unfortunately, some people may feel that they need to hide these depressive symptoms from others because:

They might have come from a family or culture that teaches people not to talk about mental illness
They think they will feel better by powering through on their own
They’re trying to avoid any impact on their job and relationships, hoping the depression lifts
They are someone who isn’t comfortable showing vulnerability or perceived weakness
They think having depression is something to be ashamed of
They feel that their life will fall apart and people will abandon them if they find out about their depression

More women than men are diagnosed with depression, but this may be because women are more likely to seek treatment.

A healthcare provider may determine a diagnosis of depression based on:

A physical exam
Lab tests
A psychiatric evaluation
DSM-5

Unfortunately, high-functioning depression can be difficult to recognize. Even though a person may appear to be high functioning, they still should get treatment for their depression. Treatments for depression may include:

Therapies such as cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), and mindfulness techniques
Medications
Support groups

To learn more about the mental health services at Flushing Hospital Medical Center, or to schedule a virtual appointment, call (718) 670-5316 to speak with our intake coordinator or call (718) 670-5562 to reach the clinic.

Exercising Outdoors

Posted on April 3, 2026 by Patrick Hercules

Spring has arrived, and the weather is starting to warm up. This means we can spend more time exercising outdoors rather than at the gym or at home.

Outdoor exercise is a great way to work out. It offers many benefits to our physical and mental health, such as:

Reducing stress and anxiety

Improving sleep

Boosting vitamin D levels

Boosting self-esteem

Improving memory

Lowering chronic disease risk

Here are tips that can keep you safe while exercising outdoors:

Drink plenty of water and avoid caffeine and alcohol

Wear clothes that let the air circulate and moisture evaporate

Stay sun safe by wearing sunscreen, sunglasses, and a hat

Know the signs of heat-related illnesses

Wear proper footwear for the activity you are engaging in

Alcohol Awareness Month

Posted on April 2, 2026 by Patrick Hercules

April is Alcohol Awareness Month. It is an opportunity to raise awareness and understanding of alcohol use and misuse, and its impact on health.

Alcohol-related problems continue to take a heavy toll on individuals, families, and communities. Researchers estimate that each year there are more than 178,000 alcohol-related deaths, making alcohol a leading preventable cause of death in the United States. In addition, more than 200 diseases and injury-related conditions are associated with alcohol misuse.

The National Council on Alcoholism and Drug Dependence (NCADD) started the Alcohol Awareness Month program in 1987. The program targets teenagers and college-aged youth, aiming to educate them on the dangers of heavy drinking and other harmful behaviors that can be common during these years.

Binge drinking and heavy drinking are two patterns of excessive alcohol use. The Centers for Disease Control and Prevention (CDC) defines binge drinking as consuming four or more drinks for women and five or more for men on a single occasion. Heavy drinking is defined as consuming eight or more drinks per week for women and 15 or more drinks per week for men.

There are several ways to support Alcohol Awareness Month, including:

Wear a red ribbon

Participate in an alcohol-free 72 hours

Host dry parties

Talk with kids and teens about alcohol

Talk with friends and family about alcohol

Reflect on your relationship with alcohol

Alcohol Awareness Month’s primary goal is to increase public awareness and education about alcohol and alcohol use disorder (AUD), formerly known as “alcoholism”.

If you or a loved one needs expert detox services, you can take the first step toward recovery by calling Flushing Hospital Medical Center’s Addiction Services at 718-670-5693.