anxiety Archives - Health Beat

Wellness Wednesday: The Benefits of Writing In A Gratitude Journal

Posted on October 9, 2024 by Patrick Hercules

The hustle of daily life sometimes overshadows the simple joys, but taking time to pause and reflect can highlight the small pleasures and improve your well-being.

A tool that can help you with reflection is writing in a gratitude journal. Writing in a gratitude journal could be beneficial as it can also help to:

Boost happiness
Reduce stress
Improve sleep
Enhance self-awareness
Cultivate optimism
Strengthen relationships
Improves physical health
Encourage resilience

A gratitude journal is a personal space to record and cherish the good things in your life, big or small. It is also a place to write down everything you feel thankful for. This can be as simple as a sunny day, a good meal, or a smile from a stranger. The key is to focus on the positives and things that bring you joy and comfort.

Taking the time to acknowledge the positives can help change your mindset, shifting your focus from what you don’t have to what you do have.

There is no wrong way to keep a gratitude journal. You can get started by writing down up to five things you feel grateful for. You can use a notebook, your phone’s notes app, your computer, or whatever works best for you.

Here are some important tips for you to consider as you start journaling:

Be as specific as possible- being clear is the key to fostering gratitude.
Go for depth over breadth- going into detail about a particular person or thing for which you’re grateful, carries more benefits than a surface-level list of many things.
Get personal- focusing on people you are grateful for has more of an impact than focusing on things you are grateful for.
Try subtraction, not just addition- Be grateful for the negative outcomes you avoided, escaped, prevented, or turned into something positive. Try not to take the good fortune for granted.
See the good things as gifts- thinking of the good things as gifts helps you avoid taking them for granted. Try to enjoy and savor the gifts you have received.
Savor surprises- try to record unexpected or surprising events, as they can bring up stronger feelings of gratitude.
Aim for variety- writing about some of the same people and things is fine, but try to expand on different details each time you write about them.
Write regularly- whether you write daily or every other day, commit to a regular time to journal.

Gratitude journaling can be an enjoyable path to a more appreciative and positive life. Take the steps to make it a regular part of your daily routine to soak up the benefits.

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.

High-Functioning Anxiety Disorder

Posted on September 13, 2024 by Patrick Hercules

High-functioning anxiety is a subset of generalized anxiety disorder that often goes unnoticed or undiagnosed. It occurs when a person has anxiety symptoms, but rather than retreating from situations or interactions, they work hard to face their fears and are skilled at covering up symptoms.

There are many emotional and physical symptoms of high-functioning anxiety disorder, including:

Emotional symptoms
- Fear of criticism or significant self-criticism
- Fear of looking inadequate or foolish to others
- Feeling on the edge or on the verge of losing control
- Feeling a sense of impending doom
- Experiencing significant stress
Physical symptoms
- Excessive sweating
- Feeling off-balance or lightheaded
- Headaches or migraines
- Intestinal discomforts, such as diarrhea or ulcers
- Muscle tension
- Racing heart rate
- Tired, jelly-like legs
- Sleep disturbances
- Tingling or numbness in toes or fingers

The intensity of these symptoms varies depending on a person’s level of functioning. People with high-functioning anxiety can appear to be:

Perfectionists
Punctual, or always early
Highly organized
Overachievers
Detail-oriented
Proactive

However, they often internally struggle with:

Overthinking/overanalyzing
The fear of disappointing or angering others
Self-doubt
Obsessively double-checking details
Racing thoughts
The inability to relax

There are many treatments available for high-functioning anxiety, including:

Cognitive behavioral therapy (CBT)
Solutions-focused brief therapy (SFBT)
Deep-breathing exercises
Medication

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

Back to School Anxiety

Posted on August 23, 2024 by Patrick Hercules

A new school year is fast approaching. And with it comes lots of excitement, but it can also cause anxiety for children.

Starting a new school or being away from parents can cause much anxiety in children. That anxiety fades for most children as the year progresses. But for others, it doesn’t. Here are some examples of behaviors that may indicate your child is continuing to struggle with anxiety:

Continually seeking reassurance or asking repeated, worried questions despite receiving an answer

Tantrums when separating from parents or caregivers before going to school
Increased complaints of experiencing headaches, stomachaches, and fatigue in the absence of an illness
A significant change in their sleep pattern, such as taking an hour to fall asleep, or waking you up with worries during the night when they might typically sleep well
Difficulty getting along with family members or friends
Avoidance of normal activities in and outside of school

Here are some tips to help ease back-to-school anxiety:

Approach anxiety instead of avoiding it
Practice school routines
Model behavior you’d like to see
Ensure they are getting enough sleep
Check-in with stress levels
Talk to school mental health professionals
Blend back to school with fun activities so the transition is less sudden

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

Anxiety Triggers

Posted on July 5, 2023 by Flushing Hospital

Anxiety is defined by the National Library of Medicine as, “a feeling of fear, dread, and uneasiness.” Having these feelings occasionally is normal; however, they become a health concern when they are excessive and interfere with the ability to live a normal life.

The exact cause of anxiety is still not fully understood, but it is believed that the following factors play a role:

Genetics
Environmental stress
Brain chemistry
Certain medical conditions

Although the exact cause of anxiety is unknown, certain triggers such as life events, lifestyle changes, or daily habits can lead to or worsen this response. These include:

Financial insecurity
Traumatic experiences
Caffeine consumption
Alcohol consumption
Meeting new people
Stress
Relationship problems
Exposure to violence
Taking certain medications
Substance misuse
Loneliness or isolation

Anxiety triggers are unique to each individual. However, the most important steps anyone affected by anxiety can take is identifying what their triggers are and learning how to cope with them. Here are a few tips for coping with anxiety:

Limit alcohol and caffeine consumption
Exercise
Use stress management or relaxation techniques such as yoga, meditation, or deep breathing
Maintain good sleep health
Try to minimize negative thoughts and think positively
Journal or write down your thoughts
Speak to someone about how your feeling
Adhere to your treatment plan

Anxiety affects many people, and no one should feel ashamed if they struggle with the disorder or other mental health disorders. If you or someone you know is affected by anxiety, consult a mental health professional to explore possible causes and treatments. Your mental health provider may recommend lifestyle changes, psychotherapy, or medication.

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

Tips to Avoid Stress and Anxiety While Awaiting a Diagnosis

Posted on May 20, 2021 by Michael Hinck

Awaiting a clinical diagnosis or the results of a medical test can be a frightening experience for any patient. Even though most of us have experienced the anticipation of receiving good or bad news from a doctor or healthcare provider, depending on the person, this process can produce a wide range of feelings including: impatience, frustration, anger, sadness and anxiety.

It is totally natural to have some degree of concern while waiting for answers, but if you happen to be someone who has a higher degree of anxiety, please consider following these tips to help you remain calm:

Consider yourself proactive –Understand that getting tests performed is part of a process. Rationalize to yourself that if the results are positive, then testing is the first step to addressing the problem and if the results are negative, then you can finally feel relieved.
Get professional advice – Seek as much information as you can from your doctor before the tests and avoid searching the internet unless these are recommended sites.
Speak with friends and family – If you are anxious, bottling up your feelings can make you feel much worse. Speaking with trusted friends and family members can help you get things off your chest.
Maintain your normal routine – Sticking to your usual day-to-day schedule and staying busy can help. You are more likely to dwell on pending test results if you are sitting at home alone.
Practice mindfulness – Incorporating breathing exercises when your anxiety levels rise can also help to calm you and improve your mental well-being. You can also try complementary therapies such as yoga and meditation to alleviate stress.

Understand that fixating on the pending results will not change the outcome, so there is no benefit in doing so. Hopefully, by following the suggestions above, you can better manage this otherwise tense time in your life.

Dealing With Holiday Stress

Posted on December 20, 2020 by Flushing Hospital

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.

Mental health professionals at Flushing 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.

The holiday season can be overwhelming; however, by applying these 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 Flushing Hospital Medical Center, please call 718-670-5562.

Try Gardening to Reduce Your Stress Levels

Posted on May 31, 2019 by Michael Hinck

With spring weather finally upon us, there is an opportunity to get outside and relieve some stress. One particular springtime activity that is highly recommended to reduce tension and anxiety is gardening.

Research has proven that gardening can be one of the most effective ways to reduce stress levels. In one particular study, subjects were asked to perform a stressful task and then asked to either garden or read for 30 minutes. While both groups experienced a decrease in stress, the gardeners experienced a significantly greater decline (as measured by stress hormone levels), as well as a full restoration of a positive mood while the readers actually experienced a further decline in mood.

The reasons why gardening is so helpful in reducing stress are numerous. Some include:

Being Outside – Sunlight is not only good for your physical health, but it can actually help improve your mood. Also, just being outdoors helps you feel more removed from the stressors of everyday life.
Getting Exercise – The manual labor associated with gardening, whether it is digging, raking, planting, pruning, or weeding provides a physical outlet to release the tension that is stored in our bodies.
Creating Beauty – The wonder of nature is a stress reliever in itself, but when you are responsible for creating and nurturing that beauty, it can be very uplifting. Gardening is an exercise in hope.
Meditative Qualities – The act of gardening is time consuming, quiet and repetitive. These attributes provide a peaceful atmosphere for contemplation and reflection.

So if you are feeling stressed, take advantage of this beautiful spring weather and try gardening. It doesn’t matter whether you are tending to a large backyard or a small patio garden – the benefits can be great.

Know the Facts About an Anxiety Attack

Posted on March 9, 2018 by Michael Hinck

We all feel anxious from time to time. It is a natural reaction where we feel apprehension, uncertainty, or fear in anticipation of an event, situation or circumstance that we consider to be threatening. However, some people can develop feelings of anxiety that are so intense and overwhelming that they result in a feeling of “losing control.” These episodes are commonly referred to as an anxiety (or panic) attack.

An anxiety attack usually occurs without warning and has no obvious cause. It may even wake a person from their sleep. In addition to an incredible feeling of fear, anxiety attacks are potentially accompanied by many other symptoms such as:

Palpitations, pounding heart or accelerated heart rate
Sweating
Trembling or shaking
Sensations of shortness of breath
Feelings of choking
Chest Pain
Nausea
Dizziness, light-headed, or feeling aint
Feeling detached from reality

Since each person is different and chemically unique, an anxiety attack can affect each person differently. One person may experience only a few minor symptoms while another may have many symptoms with much greater severity.

An attack can last anywhere from a few moments to over an hour. The length of the attack is usually determined by how frightened the individual is. While the symptoms of an anxiety attack can seem very powerful, they are typically not harmful.

Although the exact causes of these attacks are unclear, the tendency to have them runs in families. There also appears to be a connection with major life transitions such as graduating from college, getting married, or having a baby. Severe stress, such as the death of a loved one, divorce, or job loss can also trigger a panic attack. In some cases, panic attacks can be caused by medical conditions and other physical causes. If you’re suffering from symptoms of panic, it’s important to see a doctor to rule out an underlying medical issue.

The good news is that these attacks are treatable. They can usually be managed successfully with self-help strategies or a series of therapy sessions. To make an appointment with a mental health professional at Flushing Hospital’s Mental Health Clinic, please call 718-670-5562.

Can Anxiety Cause Hypertension ?

Posted on September 28, 2017 by Andrew Rubin

While we all experience anxious feelings from time to time, there are some people who are clinically diagnosed with anxiety disease. One would think that prolonged anxiety could lead to an elevated blood pressure, but is there a link between the two? Anxiety causes the body to release stress hormones, adrenaline and cortisol and these hormones cause the heart to beat faster and also constrict the blood vessels. This will lead to a temporary increase in blood pressure. When blood pressure is elevated on a regular basis, and for prolonged periods of time, it can lead to damage of the blood vessels, kidneys and heart.
Anxiety can also lead a person to have unhealthy habits as a way of coping. Smoking, drinking alcohol and a poor diet are examples of some of these bad habits and these can all contribute to elevated blood pressure. Certain medications that are used to control anxiety, such as serotonin and norepinephrine reuptake inhibitors, can also cause the elevation of pressure levels.

A few of the ways to treat anxiety is by learning what causes a person to be anxious and avoid those situations. This may require a change in lifestyle, eating habits, and learning how to relax.

If you find that you feel anxious frequently and would like to speak to a physician at Flushing Hospital, please call 718-670-5486

Small Changes = Big Benefits

Posted on October 12, 2016 by Joann Ariola

When looking for a routine that can bring wellness to your entire being, you don’t have to climb a mountain in Tibet or strip away all food you love. Experts say that the best way to bring a wellness routine into your life is through a series of small changes that will gradually make a difference.

Changes such as:

Meditation – Take a moment in the morning to meditate. It will set the tone for the day and clear your head to prepare for what the day may bring.
Music – Play calming music. The body’s internal rhythms sync with the rhythms of music. By focusing on the music and its melody, you will start to feel your breathing and heart rate begin to slow down, bringing you to a much calmer place
Plan a trip – According to research, happiness spikes when planning a trip.
Put down your smartphone – When the impulse to pick up your phone comes, and you resist it, you may feel a wave of anxiety. Don’t panic! Breath through the anxiety and you will see that there is calm that will follow.
Breathe deeply – Sit in a comfortable place, breathe naturally and settle your attention on your breath. With each inhale and exhale, mentally repeat the words “in” and “out.” Even if you mind wanders, don’t get distracted; just bring your attention back to your breathing.
Don’t check your email when you first wake up – When you wake, sit silently and allow your mind to wander. Take 10 minutes to just center yourself before you start your day.
Walk – Use part of your lunch break to take a walk. This activity will aid with digestion, keep you active and relieve stress.

No one likes change and it rarely comes easy. That’s why slowly incorporating small steps toward your goals overtime can lead to huge changes in the long run.