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Let’s face it, New York City is a stressful place. The cost of living is high, the pace is frenetic, the cabbies are always honking, and the crowds can be overwhelming. Add in a summer of tourists, hundred-degree days, and ninety-percent humidity, and of course your anxiety level is going to rise.

Take a long, cleansing breath and rid yourself of all those exhaust fumes. Then consider these five ways to stay stress-free this summer in the Big Apple.

Seek Out Silence
Noise can be very grating and contribute to our stress and anxiety levels. It’s very difficult to avoid some level of noise in the city. In fact, Midtown South comes out on top in terms of filed complaints and overall noise pollution in Manhattan. Cars, crowds, and construction are unavoidable, though you may find some relief in neighborhoods with fewer noise complaints like the Upper East Side, or away from the street-edges of Central Park.

A better and more geographically neutral solution is to create your own oasis of calm. Use earbuds, whether you’re listening to music or not. If you do prefer to listen to music, choose tunes that are calming rather than raucous. Consider listening to the ambient noise of lapping waves during your morning walk to the subway, or turn your commute into a gentle meditation while listening to water running over rocks.

Seek Out Space
Times Square in July may not be the best place to go if you’re looking to relieve stress. There are too many tourists and too many Elmos vying for attention. Instead, seek out the less-tourist-popular wide-open spaces of the outer boroughs if you need to stretch out your arms without hitting anyone. Consider the Brooklyn Botanical Garden, the Bronx Zoo, the Flushing Meadows Corona Park in Queens, or the 250-acre New York Botanical Garden in the Bronx.

Seek Out Air Conditioning
If the heat and humidity are causing you anxiety, you don’t have to leave the city to find some relief. Plenty of public spaces offer a respite from the worst of a heat wave. Consider taking a ride on the Staten Island Ferry, popping in to the Oculus downtown, wandering through the Chelsea Market, admiring the ceiling of the Grand Central Terminal, ordering a coffee at the Atrium at Lincoln Center, or spending an hour or two in one of the many local art museums.

Seek Out Exercise
Regular, vigorous exercise is a great stress-reducer. If you can’t stand the idea of running through a sweaty afternoon, consider waking up a little early to jog before the full heat of the day. If you’ve got a gym membership, now’s the time to take advantage of the air conditioning to get some strength training done. If money is tight, check out these places in NYC where you can drop in to a class and work out for $25 or less.

Seek An Escape
A getaway is the perfect way to shake off the stress of day-to-day city living. Consider hopping on a train north to the Hudson Valley for the many craft and music festivals that take place along the river. Check out the Hot Air balloon festival in Rhinebeck, the Putnam County Wine & Food Festival, or the Hudson Valley Brassroots Festival in Kingston. If you don’t want to wander too far from the city, there’s always Coney Island, Brighton Beach, and the Rockaways.

Learning to cope with everyday stress is a vital life skill, but sometimes it can be overwhelming. If you need help dealing with anxiety that is affecting your quality of life, never hesitate to contact a mental health professional.

In June, July, and August, it’s hot in New York City! There’s a reason why many residents decamp for weeks to lakeside houses in the Catskills or Adirondacks, or spend the most sweltering of summer days on Rockaway Beach, Coney Island, or Jones Beach. But for migraine sufferers, humidity and atmospheric changes brought on by sudden storms can be a trigger to hours of intense pain. In fact, medical researchers have recently determined that increases in temperature are the number one weather-related trigger for migraines.

So how can you deal with your migraines while in New York City?

Hydrate!
High heat means a loss of fluids and electrolytes through sweating and evaporation. Between dehydration and a change in body chemistry, summer can be the worst season for migraine sufferers.

To lower the risk of an attack, consider exercising during the early morning or late evening hours, when the heat is at its minimum. Remember, too, to hydrate with water and, if you find yourself sweating profusely, drink plenty of fluids that contain electrolytes.

Keep To A Routine!
Summer often means a change in your regular schedule, whether you’re a college student home between semesters, or an at-home parent who suddenly has idle children about. Even full-time workers can find their schedule shifted if you’re allowed Summer Fridays off or late morning arrivals.

The subsequent changes in your eating pattern can cause blood-sugar surges or ebbs. Disrupted sleep patterns due to the lengthening days or changes in your schedule can do the same. For many people, these are common triggers.

To stave off migraines due to these shifts in routine, try to keep to a steady schedule despite the changes going on around you.

Watch The Weather!
There’s nothing you can do to stave off heat, humidity, or changes in atmospheric pressure, but you can be prepared for them. Avoid as much as possible being outside during sticky heat waves. Stay in air-conditioned places if you find that helps. If changes in atmospheric pressure are one of your stronger triggers, make sure you have your medications with you at all times and keep an eye on the skies (or your weather app) for upcoming storms.

Air Pollution Indexes
Although researchers have not found conclusive evidence to say that air pollution is strongly associated with a risk of migraines, they have noted that car exhaust fumes that contain nitrogen oxide can increase the risk of headaches overall. It’s still a good idea to avoid exposure if possible.

If pollution or allergens are triggers for you, keep an eye on the air quality index and be prepared if you have to venture outside. Make sure, too, that you frequently change filters in your air conditioner system if you have one, so that you at least can breathe freely at home.

It’s almost impossible to avoid all weather-related triggers if you’re a migraine sufferer living in Manhattan, so be sure your medications are up-to-date and you’re taking them properly. Some migraine medications only work if you take them at the first twinge of an oncoming attack, so always be sure to understand how your particular prescriptions work and take them as recommended.

School is out and summer is here! That means long, unstructured days along with pounding sun and stifling heat. Corralling the kids in an air-conditioned house all day is the last thing a parent wants to do, but how can you keep kids physically active over the long vacation and still keep them safe in the summer heat?

Lather Sunscreen, Repeat
Even the shade of a beach umbrella isn’t perfect protection from the rays of the sun, because light hitting water is reflected and scattered everywhere. Use sunscreen of a high SPF (at least 15) whenever your kids are outside. Make sure to reapply according to the manufacturer’s recommendations, twice as much if they’re swimming.

Be Active In The Early Morning And Late Afternoon
One way to keep the kids safe from the summer heat is to plan the day wisely. Set out on that bike ride in the early morning, before the sun reaches its zenith. Plan the picnic in the later part of the afternoon, when the sun’s fierce rays are weakening. Pick up some wise advice from the Spanish and spend the brutal hours from ten to two o’clock enjoying a siesta inside.

Keep An Eye On The Weather
Overcast days can provide some relief from the heat and the pounding of the sun. The UV index tends to be low in cloudy weather, so take advantage by scheduling outdoor activities. Hike through the woods, take a break at a nearby park, or an excursion to the nearest watering hole. Keep in mind that cloud cover doesn’t preclude sunburn, so be sure to slather your kids with sunscreen.

Cover Up
Lightweight, cotton clothes that cover a child’s shoulders and legs can help avoid sunburn, as can a hat and sunglasses, if you can convince your child to wear them. Swim shirts are a great way for your kid to avoid unintentional burning while splashing in the waves.

Drink Lots Of Water
Keep your children well hydrated during the summer months, especially when they’re active. Always carry sufficient amounts of water around so that you’re not caught unprepared.

Know The Signs
Heatstroke, heat cramps, and heat exhaustion can come on fast in both children and adults. Be aware of the symptoms so you can treat them quickly.

• Heat Cramps manifest as spasms in the legs, stomach, and sometimes in the hands. If your child experiences these symptoms, bring him someplace cool and make sure he drinks lots of water. The symptoms should ease within an hour or two.
• Heat Exhaustion is more serious and manifests in a variety of ways, including paleness, weakness, dizziness, nausea, and sometimes mild fever. If left untreated, heat exhaustion can lead to heatstroke.
• Heatstroke is life-threatening. It manifests as a high fever, with confusion, flushing, and sometimes with sweating and sometimes not. It must be treated as an emergency.

Helping your children stay active in the summer is a healthy behavior, but don’t hesitate to keep them inside during the peak hours of a heat wave. Take out board games, make an indoor obstacle course, or teach your kids how to make homemade ice pops to keep them occupied. Eventually the heat wave will break, and you’ll all be back outside, enjoying the fine weather.

All of the excitement, along with the constant hustle and bustle, makes big cities very attractive to many people. But, all of that commotion can also cause anxiety for a lot of people. Here are a few ways to relieve some of the anxiety caused by big cities.

Traffic
This one actually causes anxiety in almost everyone. When you’re stuck in traffic in the city, there usually isn’t any way out. You just have to wait. And, as everyone’s impatience grows, the honking starts. A simple drive to work or the corner market can become a stressful event.

Think about ways to avoid the anxiety caused by driving in the heavy traffic.

• Pick a different, less crowded, time to drive if possible.
• Use public transportation where you can sit back and relax with headphones or a good book.
• Drive a different route. Even if it takes a little longer, avoiding heavy traffic will make the drive much less anxious.

So Many People
The crowds of people can be overwhelming. It’s not at all uncommon to see bodies walking, almost shoulder-to-shoulder, on the sidewalks at certain times of day. And, if you are visiting or live in a big city, at some point you’ll find yourself on those sidewalks.

Some people just need their personal space. Call it their bubble, if you will. It can only be shared for so long.

If the crowds of people make you anxious, look for ways to break up the walk. Maybe duck into a shop or other building for a breather, or take a short break on a bench. If you’re lucky enough to have a park, it’s an ideal diversion.

Moving yourself away from the crowd give you a chance to re-energize. All it takes is a few moments, and you’re ready to dive into the throng again.

Public Transportation
It’s often the best way to get around in a bustling metropolitan area. But, understanding the schedules and routes will cause some anxiety in most people. Don’t be afraid to ask a lot of questions. You could even have a friend walk you through the process to make it less stressful.

Find an Outlet
Whether you like to read, exercise, jog, or are involved in some other activity, having an outlet is a great way to ease your everyday anxiety and prepare you for the next day. Always schedule time for you.

From the time your children are born, you nurture and protect them, guiding them through the intricacies of growing up. But at some point, you have to send them out into the real world. You can only hope that you’ve prepared them for the challenges that they’ll face.

But what if they’re being bullied? It’s probably not something that you planned for, and it can be tough for their young minds to comprehend. For their entire lives, everyone has been nice, and now someone is suddenly being mean. And you’re not going to stand for it. Here are some ways to deal with your child getting bullied.

Explain What’s Happening
Once you realize that your child is being bullied, make sure that they understand what is happening. They may be blaming themselves, thinking that they’ve done something wrong. Children need to understand that bullies have a problem, and that their behavior isn’t acceptable.

Gather Information
It’s important to let your child know that you’ll need to get other people involved to stop the bullying. They may be scared of what will happen when the bully finds out. They need to understand that it’s the bully that’s in trouble and not them. When you’re talking to your child, let them know that you’ll need as much information as possible to make the bully stop.

• What is the bully’s name?
• Is it just one person or a group of kids?
• Where is it happening?
• When is it happening?
• What are they doing?

Make Contact
Once you have all of the details, it’s time to make contact. Reaching out to the bully or their parents might not be the best idea.

If the bullying is happening at school, you’d want to contact the principal first. They can intervene, notifying the bully’s parents, and possibly arrange some sort of intervention that could solve the problem.

If it’s happening at a local club or other organization, you would want to speak to whomever is in charge. Your goal is to involve a third party with authority who will investigate the issue, involving the bully’s parents at some point.

Follow Up
Once all parties are aware of the bullying issue, there should be a zero tolerance policy concerning any threatening behavior. If your best efforts have failed, and the bullying continues, you could have legal options. Children aren’t allowed to threaten or harm other children.

If your child has been diagnosed with a speech or language delay, there is plenty you can do at home to reinforce the lessons they learn during their time with a speech therapist. Check out these eight ways to help your child develop language skills.

Reduce Audio Distractions
Although it may seem counter-intuitive, having the TV on or music playing are audio distractions for a child with a speech delay. Better to shut off the noise for a while, so that you and your child can talk to one another, one-on-one, with better clarity.

Speak Often
Encouraging a dialogue encourages speech, so it helps to talk (in short sentences) about what you’re doing, putting names on the objects you’re handling and repeating those words frequently.

Speak Clearly
Depending on your child’s age and their individual speech assessment, speak distinctly and in short, concise sentences. Model proper sentence structure, but keep it simple.

Repeat Often
In conversation, repeat what your child says back to you so they know that you understand what has been said. Consider adding on to what they say, perhaps by using a descriptor. “You want the ball?” “Do you want the red ball?”

Use Sign Language
Researchers have discovered that using sign language helps children with speech delays learn how to communicate until their verbal skills improve. This reduces frustration that may arise from the difficulty they have making their wants and needs known. You don’t have to memorize every sign in ASL, just check out YouTube videos for some basic signs to get you started.

Make A Game Out Of Mouth Muscle Exercises
Whether your child’s speech therapist has recommended the old button-and-string pull, or frequent use of a crazy straw, try to make a game out of the exercises so they enjoy them more.

Ask Them Questions
Give them a choice between two objects and ask them to pick. Do you want grapes or strawberries? Do you want milk or juice? Ask them to identify objects for which they may already recognize the words, such as Where’s the dog? or Where’s your sister?

Play
One of the best, and most fun, things you can do to support your child’s speech development is to play with them one-on-one. Even simple throw-and-catch games allow for an exchange of short sentences within the context of the game. Sing rhyming songs, and point out birds, trees, and other aspects of the natural world, all which help your child make the necessary language connections.

Perhaps you have days or weeks where you feel tremendously energetic. Your appetite for food, drink, exercise, sex, etc., tends to excess. You sleep little, talk a lot, and your mind runs wild. You feel powerful and capable, or perhaps irritated and tightly wound, all at the same time. Eventually, you crash from this elation, and when you do, you lose all interest in things that once engaged you. You feel listless, have little to say, struggle to sleep and focus, and grapple with feelings of worthless or fight thoughts of self-harm.

Such are the classic manic-depressive symptoms of bipolar disorder, a mental health syndrome that affects nearly 3% of the U.S. population. The exact cause of bipolar disorder is unknown. Genetics play a part, but so can stress and the onset of life-altering events. Most doctors believe the root of bipolar disorder is a chemical imbalance in the brain that affects the neurotransmitters responsible for mood, energy, and activity levels.

Because Bipolar Disorder shares many common symptoms with other mental health disorders like depression, it is one of the more difficult disorders to diagnose. The most common sub-types are called Bipolar I and Bipolar II.

• Bipolar I is defined by manic episodes for which the behavior is sustained all day, all through the length of the episode. People suffering from Bipolar I may also experience depressive episodes, but they aren’t central to the diagnosis.
• The more common sub-type, Bipolar II, involves depressive symptoms and much less severe manic ones. The fact that the swings in the cycle are more muted often means the close friends and family of the sufferer notice the behaviors, rather than the sufferer his- or herself.

There are treatments for bipolar disorder. These most commonly include dialectical or cognitive behavioral therapy along with medication. Since every patient is as unique as their symptoms, it may take a little time to find the right medications that work best for you. They won’t cure the disorder, but they will help you keep your moods less volatile so you can live a more balanced and stable life.

Spring is coming and what better place to enjoy it than in New York City? Chock full of entertainment options, both low-brow and high, New York is the city that never sleeps, especially once the snow melts and the birds in Central Park start singing. Spring is a great time to peel off those sweaters and venture out into the world, stay healthy, and have fun.

Check out these eight fun things to do in the Big Apple in the spring.

Stop And Smell The Orchids
Take an uptown train to the Bronx where the New York Botanical Garden presents a spectacular tribute to the flora of Singapore, where the national flower is the orchid. Wander amid a magical natural display, check out the “supertrees,” the dramatic vertical habitats, and don’t miss the light show after dark.

Forest Bathe Under The Cherry Trees
Come March, shoot across the East River to the rival Brooklyn Botanical Garden for the Sakura Matsuri Cherry Blossom Festival, NYC’s annual homage to Japanese culture. Wander through the Japanese Garden and enjoy the calming influence of nature.

Walk The High Line
Located in the Chelsea area of Manhattan, the High Line is a mile-and-a-half long green way upon old railroad tracks. It’s a great way to get some exercise, people-watch, and take in the sights and sounds of a vibrant city.

Celebrate Spring At The Holi Hai Festival
Every year, the spring equinox marks the Holi Hai festival, and Governor’s Island is the place to be. Join exuberant revelers by tossing around water balloons and pigmented powder to cheer the (very colorful) arrival of spring.

Browse An Art Show
Every May, Randall’s Island Park hosts Frieze New York, a massive art fair under a massive tent. It’s a fully immersive experience that happens to include an amazing line up of food stalls.

Bike The Brooklyn Bridge
Use your own wheels or rent a CitiBike for about ten bucks to get some exercise while enjoying a stunning view of the Manhattan as well as the Brooklyn skyline.

Visit The Bronx Zoo
You’ll get a full dose of fresh air exploring this iconic zoo, the largest in the U.S. at 265 acres.

Skate Your Troubles Away
The calendar may say it’s spring, but cold weather can linger in NYC well into April. fortunately, the Wollman Rink in Central park is open until April 7, 2019, so you can enjoy making figure eights even as the tree buds start to bloom.

The winter blues are frightfully common. It’s estimated that about 10 to 20 percent of the population experiences some milder form of Seasonal Affect Disorder (SAD). SAD is a type of depressive disorder that occurs, or worsens, on a seasonal basis, most often during the dark days of winter. A smaller but still significant population may become debilitated by it. Since the turn of the seasons is unstoppable, finding ways to cope with depression in the winter is vital for good mental health.

Check out these four ways to help ease depressive symptoms during the cold season.

Embrace The Season’s Sporty Offerings
Exercise is a great way to make yourself feel better. It releases natural endorphins into your bloodstream which helps elevate your mood. Exercise also draws your attention away from worries by focusing your mind on the physical activity. Take up cross-country skiing, snowboarding, or ice-fishing. Or simply spend more time sledding, ice skating on a local pond, or hiking through snowy woods with friends.

Get Some Sun
Wouldn’t it be nice to spend a few weeks in Florida? Not everyone can afford to take the time off, but if you have some vacation days and a little extra cash, consider scheduling sunny vacations during the deepest part of the winter, when you know you’ll need the pick-me-up.

A more affordable alternative to a sun-filled vacation is investing in a light therapy lamp. Basking in this artificial sunlight for a few minutes each day is thought to positively affect your brain’s mood chemicals and make you feel, and sleep, better.

Don’t Forget The Vitamin D
Our body makes vitamin D only when exposed to the sun. The lack of sun means a lack of vitamin D, which has been correlated scientifically with many different kinds of depression. You can take vitamin D in pill, liquid gel, or gummy form to make sure you’ve reached a healthy dose of about 5000 IU per day. You may also want to shift your diet to include more vitamin-D-rich fish like sardines, salmon, and swordfish.

Try Something New
The doldrums of winter are a great time to get busy with a new and exciting project, take a class at the local community college, or learn how to knit, paint, or play the piano. Jolting our brain into learning a new skill rewires it, gives it focus, and fights the sometimes overwhelming mood changes and emotions that are associated with depression.

Coping with the winter blues takes some time, planning and energy. But if you find yourself overwhelmed during the winter, know that you’re not alone. Never hesitate to reach out to a mental health professional, who can help you get the treatment you need and deserve.

You know how important exercise is to your overall physical health, but did you also know that exercise is just as vital to your mental health? Exercise helps you sleep better, relieves stress, and boosts your memory and mood. Physical activity has also been shown to positively affect those suffering from anxiety as well as many depressive disorders. That’s one of many reasons why it’s so important not to let cold weather, or any other factor, interrupt your healthy exercise regime.

But how can you keep active outdoors when the mercury dips low?

Embrace Winter Sports
Maybe you can’t bike twenty miles while there’s ice on the paths, but you still can get some exercise. Skiing and snowboarding are two exciting ways to enjoy the great outdoors, but they can be pricey options and difficult to maintain on a regular basis. Alternatively, you could take up cross-country skiing, or it’s inexpensive and increasingly popular cousin, snow shoeing. Also check your local ice skating rink to see if they offer pick-up hockey games for beginners.

Embrace Winter Fun
You don’t have to travel far from home to enjoy the winter outdoors. Sledding, snowball fights, building a snowman, snow-tubing, or building a snow fort with your kids are great ways to get outside and fit in a little exercise. Less fun is shoveling snow, but it is still a rigorous work out. Check out your town’s website to see if the municipality allows ice skating on local ponds.

Embrace Walking
With a good pair of snow boots, you can walk anywhere, and the extra padding you’ll need to stay warm will soon have you sweating. A regular, brisk walk in a nearby park or around your neighborhood will keep your exercise regime on track.

Embrace The Japanese Practice Of Shinrin-Yoku
Known to English-speakers as “forest bathing,” Shinrin-yoku involves walking mindfully in the woods. Some research has shown that the practice offers restorative and rejuvenating benefits, including a reduction of stress and a boost in the immune system.

No matter what outdoor exercise you choose, be sure to dress in layers, drink plenty of fluids, and know the symptoms of hypothermia so you won’t risk staying out too long in the cold. Also consider alternating your outdoor winter exercise with indoor options such as spinning, Zumba, yoga, or swimming in an indoor pool, especially during periods of extreme freezes like polar vortexes.