Anxiety Archives

The start of a new year is often viewed as a time for fresh beginnings, resolutions, and goal-setting. While physical health and career aspirations often dominate our plans, prioritizing mental health is just as essential for achieving a balanced and fulfilling life.

Here’s how you can make your mental well-being a cornerstone of your New Year’s resolutions.

Reflect on the Past Year
Take some time to pause and reflect. Acknowledge the highs and lows of the past year with compassion. What were your proudest moments? What challenges did you overcome? Journaling can be a powerful tool to process emotions and clarify what you want to carry forward or leave behind.

Set Intentions, Not Just Goals
Traditional resolutions can feel rigid and pressure-filled. Instead, consider setting intentions that focus on how you want to feel or grow. For example, instead of “I will exercise five times a week,” try “I will nurture my body and mind through regular movement.” Intentions are more forgiving and focus on the journey rather than perfection.

Prioritize Self-Compassion
Life is unpredictable, and there will be moments when things don’t go as planned. Practice self-compassion by treating yourself with kindness, especially when faced with setbacks. Remind yourself that growth is not linear, and imperfections are part of being human.

Cultivate Daily Habits
Mental health thrives on consistency. Small, sustainable habits like practicing gratitude, mindfulness, or simply taking a few minutes each day to breathe deeply can make a big difference over time. Consider using apps or journals to track your progress and celebrate small wins.

Reconnect with Your Support System
Strong relationships are foundational for mental health. Reach out to loved ones, rebuild connections that may have faded, and lean on your support system when needed. Remember, asking for help is a sign of strength, not weakness.

Celebrate Progress
Lastly, don’t forget to celebrate your efforts, no matter how small they seem. Progress is progress, and every step you take toward mental wellness is worth acknowledging. Be proud of the work you’re doing to care for yourself.

If you’re struggling, know that you don’t have to navigate it alone. Therapy or counseling can provide valuable tools and support for managing stress, anxiety, or other mental health challenges. Prioritize seeking help as an act of self-care. Schedule an Appointment

This New Year, give yourself permission to grow, learn, and heal. Mental health is a journey, not a destination, and every day is an opportunity to renew your commitment to self-care. With patience, intentionality, and compassion, you can create a year filled with greater peace and resilience.

Here’s to a year of thriving, one mindful step at a time!

In recent years, our nation has confronted a troubling rise in gun-related incidents, from high-profile mass shootings to pervasive community gun violence. These events have not only taken an emotional toll on adults but have increasingly impacted the mental health and well-being of children and adolescents. As a mental health practice, our role involves not only understanding the psychological ramifications of these events on young people but also offering guidance and support to help them process their experiences and emotions safely and productively.

Understanding the Emotional Climate
For teenagers, this awareness is often intensified. The fear, anger, and sadness generated by these events can weigh heavily on them, influencing their mood, behavior, and outlook on the future. They may worry about personal safety at school or in their neighborhoods, feel distress watching peers share firsthand accounts on social media, or experience nightmares about scenarios they see on television.

Signs and Symptoms of Anxiety in Young People
Anxiety in the wake of gun violence can manifest in many ways. Parents, caregivers, and educators may notice changes such as:

Increased Worry or Fearfulness: Young people might frequently express fear about their safety or the safety of loved ones.
Avoidance Behaviors: Children may show reluctance to attend school, community events, or social gatherings if they perceive them as unsafe.
Sleep Disturbances: Difficulty falling or staying asleep, nightmares, or crying at bedtime can indicate that the child is struggling with distressing thoughts.
Mood Swings or Irritability: Anxiety and fear often emerge as irritability, anger, or frustration when children cannot fully articulate their feelings.
Physical Complaints: Headaches, stomachaches, and fatigue may be physical responses to ongoing emotional stress.

Supporting Children and Adolescents Through Uncertainty
The critical first step in helping young people cope is recognizing their feelings as valid. When children feel understood and supported, they are more likely to open up about what is troubling them, allowing adults and mental health professionals to guide them through coping strategies. Here are several approaches to consider:

Open and Honest Communication:
Encourage children and teens to share their feelings and thoughts. Offer simple, age-appropriate explanations without overwhelming them with graphic details. Validate their emotions—let them know it’s normal to feel upset, scared, or angry in response to unsettling events.

Developing Safety Plans and Routines:
Children and adolescents benefit from feeling prepared. Discussing age-appropriate safety measures at school and at home can provide a sense of control. Reassure them that adults; teachers, parents, community members, are working to keep them safe. Predictable routines at home, including regular mealtimes, family activities, and consistent bedtime rituals, can also help restore a sense of normalcy.

Stress-Reduction and Coping Techniques:
Introduce practical skills like deep breathing, progressive muscle relaxation, and mindfulness exercises. Encourage activities that help them unwind and regain a sense of control, whether it’s playing a sport, creating art, listening to music, or journaling about their feelings.

Group Support and Professional Help:
Support groups, both in person and online, can help young people realize they are not alone. Professional mental health support, such as therapy with a trusted counselor or psychologist, can offer individualized strategies for managing anxiety and working through trauma. Family counseling sessions can facilitate open communication and shared understanding, promoting collective healing.

Empowering the Next Generation

While the increase in gun violence is deeply troubling, it is important to remember that children and adolescents also have remarkable resilience. With proper guidance, validation, and support, they can learn to navigate difficult emotions and develop healthy coping skills. In doing so, they can build a stronger sense of personal agency and community engagement.

As a mental health practice, we remain committed to providing the resources, expertise, and compassionate care necessary to help young people heal and grow. By acknowledging their fears, equipping them with tools for emotional regulation, and reinforcing their sense of safety and connection, we can help pave a path toward a more hopeful and secure future.

If you would like to talk to a mental healthcare professional: bcsnygroup.com/appointments or call 718 313 4357

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Thanksgiving is a time for gratitude, delicious food, and reconnecting with loved ones. However, it can also bring challenges, especially when differing personalities, long-standing tensions, or sensitive topics arise. Managing family conflict during Thanksgiving is crucial to preserving the joy of the holiday and ensuring everyone leaves the table with happy memories. Here’s a guide to navigating potential conflicts while fostering harmony.

Plan Ahead
Anticipate Challenges: Reflect on past gatherings to identify potential flashpoints. Whether it’s a heated political debate or unresolved family dynamics, being prepared helps mitigate surprises.
- Set Clear Expectations: Communicate with family members about plans, including meal times, seating arrangements, and activities. Transparency helps reduce misunderstandings and builds a sense of collaboration.
- Delegate Tasks: Involving others in preparation ensures no single person feels overwhelmed. Assign cooking, decorating, and cleanup duties to prevent stress from boiling over into conflict.
Establish Ground Rules
Encourage Respectful Dialogue: Politely ask everyone to avoid divisive topics like politics or religion. Setting this boundary beforehand can prevent arguments at the table.
- Practice Inclusivity: Ensure that every family member feels included and valued. Simple gestures, like asking for input on the menu or accommodating dietary preferences, can go a long way in fostering goodwill.
- Use Humor Wisely: Lighthearted jokes can ease tension, but steer clear of humor that might target sensitive issues or individuals.
Manage Tensions in the Moment
Stay Calm: If a disagreement arises, resist the urge to escalate. Take a deep breath, and maintain a calm tone to model de-escalation.
- Redirect the Conversation: If a discussion turns heated, subtly shift the focus to a neutral topic. For example, compliment the food, suggest a fun family game, or reminisce about a fond memory.
- Take Breaks: If emotions run high, excuse yourself for a brief moment. A quick walk or step outside can help you reset before re-engaging.
Prioritize Gratitude and Connection
Focus on Thankfulness: Encourage each guest to share something they’re grateful for. This simple exercise shifts attention to positive feelings and shared appreciation.
- Create Shared Experiences: Bonding activities like board games, a family walk, or watching a movie together can help diffuse tension and create happy memories.
- Celebrate Traditions: Engaging in familiar rituals—like carving the turkey or watching football—reminds everyone of the joy and continuity Thanksgiving brings.
Address Underlying Issues (If Appropriate)
Choose the Right Time: Thanksgiving might not be the ideal occasion to resolve long-standing conflicts, but addressing smaller misunderstandings with kindness can help ease tension.
- Communicate with Empathy: Use “I” statements to express feelings without assigning blame. For instance, say, “I feel upset when…” rather than, “You always…”
- Seek Outside Help: If family dynamics are consistently strained, consider family counseling or mediation to work through deeper issues in a constructive setting.
Be Kind to Yourself
Set Realistic Expectations: Thanksgiving doesn’t have to be perfect to be meaningful. Focus on the moments of joy, no matter how small.
- Practice Self-Care: Taking time for yourself—whether through a morning meditation, a quick workout, or simply sipping coffee in peace—can help you stay centered and calm.
- Learn to Let Go: Accept that some things may not go as planned. Choosing peace over being right can lead to a more harmonious holiday.

Thanksgiving is an opportunity to celebrate togetherness, but it’s also a reminder that no family is perfect. By planning thoughtfully, setting boundaries, and focusing on gratitude, you can navigate potential conflicts and create a warm, welcoming atmosphere for everyone. After all, the true essence of Thanksgiving lies in cherishing the bonds that bring us together, even amid life’s imperfections.

If you need a little extra help with family conflict, contact us now to scheule an appointment with one of our amazing therapists: 718 313 4357 or bcsnygroup.com/appointments

As the election day approaches, anxiety and stress often rise, with feelings of uncertainty and division affecting individuals across the political spectrum. The blend of constant news updates, passionate debates, and the high stakes of an election can weigh heavily on mental well-being. Election-related anxiety is real, its is specific form of stress linked to the overwhelming influx of political news and the significance many place on the outcomes. Studies indicate that nearly two-thirds of Americans feel elections are a source of stress, with feelings of worry, anger, and helplessness heightened during this time. Recognizing this as a normal response can be a powerful first step in managing it.

Practice Mindful News Consumption
In an era of 24/7 news cycles, it’s tempting to stay glued to every headline or update. However, this constant information flow can contribute to anxiety and make it difficult to separate fact from sensationalism.
Balance Political Engagement with Self-Care
Remaining politically aware and engaged is important, but it doesn’t have to come at the expense of mental health. Create a plan to stay involved without feeling overwhelmed:
Reconnect with Your Values
Elections often prompt people to reflect on their values. Taking time to clarify your principles can make it easier to navigate information and engage thoughtfully. Whether through journaling, meditation, or a discussion with a trusted friend, reconnecting with your values can serve as a grounding anchor amid the chaos.
Practice Grounding Techniques for Stress Relief
When election-related stress peaks, grounding techniques can be valuable for bringing yourself back to a place of calm:
Deep breathing: Try techniques like box breathing (inhale for four counts, hold for four, exhale for four, and hold again) to slow your heart rate.
Mindfulness meditation: Even a few minutes of mindfulness can help reduce stress, allowing you to focus on the present instead of future outcomes.
Exercise: Physical activity releases endorphins, which naturally improve mood and combat anxiety.
Seek Connection Beyond Politics
Election anxiety can create feelings of isolation, especially when political views clash within families or friend groups. Seeking connection beyond politics is essential for mental well-being. Schedule time for activities that allow you to connect with loved ones without focusing on political topics. Schedule regular check-ins: Instead of texting about election news, check in with friends or family members to see how they’re feeling.
Know When to Seek Professional Support
Sometimes, election anxiety may become overwhelming. Therapy can be an effective tool for coping with anxiety and stress, especially if feelings of helplessness or despair start affecting daily life. Cognitive-behavioral techniques, practiced with a licensed therapist, can help you reframe negative thoughts, set boundaries, and regain a sense of balance.
Finding Peace and Purpose
Balancing mental health and political engagement during an election season isn’t easy, but it’s achievable. By setting boundaries, practicing mindfulness, and reconnecting with community, you can manage anxiety without disengaging. Remember that your mental well-being is valuable, and staying grounded and centered will make you a more effective and resilient advocate for the causes you believe in.

The relationship between teens and social media can be complex. While social media platforms offer opportunities for connection, self-expression, and learning, they also present challenges and potential risks. To foster a healthy relationship with social media, parents, educators, and caregivers can encourage open communication, set clear boundaries and guidelines for social media use, educate teens about online safety and digital literacy, and role model positive online behavior themselves.

It’s essential to approach social media as a tool that can enrich teens’ lives while also being mindful of its potential risks and challenges.

Social Connection: Social media provides teens with a platform to connect with friends, family, and peers, regardless of physical distance. It allows them to maintain relationships, share experiences, and communicate in real-time.
Self-expression and Identity: Social media platforms offer teens a space to express themselves creatively, share their thoughts and opinions, and explore different aspects of their identity. They can curate their online persona and connect with others who share similar interests and values.
Learning and Information Sharing: Social media can be a valuable source of information and learning for teens. They can access educational content, news updates, tutorials, and discussions on various topics of interest.
Impact on Mental Health: Excessive use of social media has been linked to various mental health issues among teens, including anxiety, depression, low self-esteem, and body image issues. Comparison with others, cyberbullying, and fear of missing out (FOMO) are some factors that contribute to these negative effects.
Online bullying: Social media platforms can be breeding grounds for cyberbullying, harassment, and online conflicts among teens. The anonymity and lack of face-to-face interaction can embolden individuals to engage in harmful behavior.
Privacy and Security Concerns: Teens may not always fully understand the privacy settings and potential risks associated with sharing personal information online. They may inadvertently expose themselves to privacy breaches, identity theft, or online predators.
Distraction and Time Management: Excessive use of social media can interfere with teens’ academic performance, sleep quality, and real-life interactions. It’s essential for teens to develop healthy habits and boundaries around social media usage.
Digital Footprint: Teens need to be aware that their online activities leave a digital footprint that can have long-term consequences. Colleges, employers, and others may scrutinize their social media profiles as part of background checks or evaluations.

If you or your teen is experiencing issues connected to social media or the internet, speaking regularly with a trained therapists could help work through these issues and challenges.

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Mental health healing refers to the process of improving and restoring one’s mental well-being and emotional balance.

It involves addressing and managing various mental health challenges, such as anxiety, depression, trauma, stress, and more.

Therapy: Different types of therapy, such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), mindfulness-based therapy, and others, can help individuals develop coping skills, identify negative thought patterns, and learn healthier ways to manage emotions.
Self-Care: Prioritize self-care activities that promote overall well-being, such as regular exercise, a balanced diet, sufficient sleep, and engaging in hobbies or activities you enjoy.
Mindfulness and Meditation: Mindfulness practices and meditation can help individuals stay grounded, reduce stress, and improve their ability to manage challenging emotions.
Support Network: Surround yourself with supportive friends, family members, or support groups. Sharing your feelings and experiences with others can provide a sense of connection and reduce feelings of isolation.
Set Realistic Goals: Break down your goals into smaller, achievable steps. This can help prevent feeling overwhelmed and give you a sense of accomplishment as you make progress.
Positive Coping Strategies: Identify healthy coping strategies that work for you, such as journaling, deep breathing, creative expression, or spending time in nature.
Limit Stressors: Identify and address sources of stress in your life. This might involve making changes to your environment, setting boundaries, or seeking solutions to ongoing problems.
Patience and Persistence: Healing takes time, and setbacks are normal. Be patient with yourself and continue working on your well-being, even if progress feels slow.
Educate Yourself: Learn more about your mental health condition. Knowledge can help you better understand what you’re experiencing and empower you to make informed decisions about your treatment.
Avoid Self-Stigma: Remember that seeking help for mental health issues is a sign of strength, not weakness. Avoid negative self-talk and challenge any stigmas you may hold about seeking help.
Seek Professional Help: Consulting with a mental health professional, such as a psychiatrist, psychologist, therapist, or counselor, is crucial. They can provide proper diagnosis, personalized treatment plans, and therapy tailored to your specific needs. (schedule an appointment with a Therapist here: bcsnygroup.com/appointments

Remember, everyone’s journey to mental health healing is unique. What works for one person may not work for another, so it’s important to find the strategies and approaches that resonate with you and support your well-being. If you’re struggling with your mental health, reaching out to a qualified mental health professional for guidance and support is a positive first step to healing.

Walking on a daily basis, whether a long walk or a few turns around the block, can help lessen symptoms associated with mental illnesses such as anxiety and depression.

Walking is free and you can walk everywhere without any additional equipment. You’ll notice that the more you do it, the more good benefits you’ll notice. Taking a long walk can be beneficial for your mental health in several ways:

Physical Activity: Walking is a form of physical exercise that promotes the release of endorphins, which are natural mood boosters. Engaging in regular physical activity like walking has been shown to reduce symptoms of depression and anxiety.
Stress Reduction: Walking outdoors in natural settings or simply getting fresh air can help reduce stress levels. The rhythmic motion of walking and exposure to nature can have a calming effect on the mind.
Mindfulness and Relaxation: Walking can provide an opportunity for mindfulness, which involves focusing your attention on the present moment. This can help you clear your mind, reduce rumination, and experience a sense of relaxation.
Cognitive Benefits: Walking can stimulate your brain, improve cognitive function, and enhance creativity. It can be a time for reflection, problem-solving, or generating new ideas.
Social Interaction: Walking with friends, family, or even pets can provide social interaction, which is important for maintaining mental well-being. Social connections and support can help alleviate feelings of loneliness and improve mood.
Routine and Structure: Establishing a walking routine can provide a sense of structure and purpose to your day, which can be particularly helpful if you’re struggling with low mood or motivation.
Sunlight Exposure: Walking outdoors exposes you to natural sunlight, which can help regulate your body’s production of serotonin—a neurotransmitter linked to mood regulation.
Distraction: Taking a walk can serve as a healthy distraction from negative thoughts or worries. Engaging in a physical activity allows your mind to shift its focus and can provide temporary relief from stress or anxiety.
Sleep Quality: Regular physical activity like walking can improve sleep quality, which in turn has a positive impact on mental health.
Self-Care: Setting aside time for a walk is a form of self-care. Engaging in activities that promote your well-being can help you feel more in control of your mental health.

It’s worth noting that while walking can be a helpful addition to your mental health routine, it might not be a substitute for professional treatment if you’re struggling with severe mental health issues. If you’re dealing with persistent or severe symptoms of depression, anxiety, or other mental health concerns, it’s important to seek support from a mental health professional.

Talk to a therapist, Schedule an appointment:

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While Stress and Anxiety can often coexist and share similar symptoms, understanding their differences can help in recognizing and managing them effectively.

Stress

Stress is a natural reaction to external pressures, demands, or challenges. It is a response to specific events or situations, often referred to as stressors. Stress can be triggered by both positive and negative events, such as work deadlines, relationship issues, financial problems, or major life changes. Some symptoms of stress include:

- Stress is usually temporary and subsides once the stressor is removed or the situation is resolved.
- Stress tends to be triggered by specific circumstances or events in the external environment.
- Stress can manifest as physical symptoms (e.g., tension, headaches, digestive issues) as well as emotional symptoms (e.g., irritability, restlessness, difficulty concentrating).

Anxiety

Anxiety, on the other hand, is a general feeling of unease, fear, or apprehension that is not always tied to a specific event or stressor. It is often characterized by excessive worry and anticipation of future threats, even when there is no imminent danger. Anxiety can be a normal response to certain situations, such as before a significant exam or a public speaking engagement. However, when anxiety becomes persistent, intense, and interferes with daily functioning, it may be classified as an anxiety disorder. Some symtoms of anxiety include:

- - Anxiety tends to be persistent and generalized, lingering beyond specific stressors or events.
  - Anxiety is often triggered by internal thoughts, perceptions, or interpretations rather than external events alone.
  - Anxiety involves excessive and irrational worry about future uncertainties, often accompanied by a sense of impending doom or danger.
  - Anxiety can lead to physical symptoms (e.g., rapid heartbeat, shortness of breath, muscle tension) as well as emotional symptoms (e.g., excessive fear, irritability, difficulty sleeping).

It’s important to note that stress and anxiety can influence each other. Prolonged or chronic stress can contribute to the development of anxiety disorders, and anxiety can exacerbate stress reactions. Both stress and anxiety can have significant impacts on one’s mental and physical well-being, so seeking support from healthcare professionals or employing stress management techniques can be beneficial in managing these experiences.

Talk to a professional: bcsnygroup.com/appointments

Anxiety will vary from person to person, you may experience nervousness, restlessness, feel tense or a sense of panic or impending doom.

Anxiety can cause physical symptoms such as a fast heartbeat or sweating. It is a normal human response to be anxious in certain situations, but you may have an anxiety disorder if you feel anxious all or most of the time.

Some symptoms of anxiety include:

difficulty focusing or thinking clearly
insomnia
rapid heart rate, breathing, or hyperventilation
increased or heavy sweating
digestive or gastrointestinal problems, such as gas, constipation, or diarrhea
a strong desire to avoid the things that trigger your anxiety
obsessions about certain ideas
anxiety surrounding a particular life event or experience that has occurred in the past

Get help early. Anxiety, like many other mental health conditions, can be harder to treat if you wait. Speak to a professional, your Doctor or a Licensed Therapist.

The most common symptoms include mental block, lack of motivation, irritability, stress eating or loss of appetite and insomnia. Mental exhaustion can affect you for both short-term or long-term. If left unchecked, it can lead to all sorts of serious health problems, including anxiety and burnout.

You get irritated easily. You don’t know why, but almost everything can irritate you. Unfortunately, this can mean you take your frustrations out on those closest to you – those who probably don’t deserve it.

You find it hard to get motivated. You struggle to find the motivation you need for your daily life. This can result in you having a hard time with school, the workplace or even in your own home.

Heightened anxiety. As a result of your mental exhaustion, you probably feel more anxiety or stress, you probably get worried unnecessarily.

Sleep deprived. The overwhelming feeling of exhaustion makes it harder for you to calm your thoughts and fall asleep, which only compounds the fatigue that you are already experiencing.

You are constantly physically tired. When you’re suffering from fatigue, it doesn’t matter how much you sleep, you will still be tired when you get up. It seems never ending.

Mental Fatigue is a treatable condition. The best way to treat it is to eliminate the stressor or the stressful event, if you find you are unable to eliminate the stressor, take advantage of resources available to cope. Talk with a mental health specialist about ways to manage stress and anxiety.

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Older Posts

Focused Articles

Renewing Your Mind: A Mental Health Focus for the New Year

Navigating the Impact of Gun Violence on Children’s and Adolescents’ Mental Health

Empowering the Next Generation

Managing Family Conflict During Thanksgiving: A Guide to a Peaceful Holiday

Navigating Election Anxiety: Your Mental Health and Political Engagement

teens and social media

Mental health healing

Mental health healing refers to the process of improving and restoring one’s mental well-being and emotional balance.

It involves addressing and managing various mental health challenges, such as anxiety, depression, trauma, stress, and more.

Can walking be good for mental health

Walking on a daily basis, whether a long walk or a few turns around the block, can help lessen symptoms associated with mental illnesses such as anxiety and depression.

The difference between Anxiety and Stress

While Stress and Anxiety can often coexist and share similar symptoms, understanding their differences can help in recognizing and managing them effectively.

Stress

Anxiety

anxiety

what is mental fatigue and do you have it?

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