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How does stress effect our mind, body and behaviors?

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How does stress effect our mind, body and behaviors?

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We’re here to listen and help with problems like stress, depression, anxiety, or drug and alcohol use. For you or someone you care for

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We’re here to listen and help with problems like stress, depression, anxiety, or drug and alcohol use. For you or someone you care for

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Suicide Prevention

Suicide prevention and crisis counseling

Warm Transfers

Referrals and warm transfer to other services

Follow-up Care

Follow-up to check that you have connected to care and it is working for you

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We're here to listen and help with problems like stress, depression, anxiety, or drug and alcohol use. For you or someone you care for. What We Do Helping New Yorkers in Crisis NYC 988 is your...

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connecting New Yorkers with free and low-cost health and social services

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connecting New Yorkers with free and low-cost health and social services

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CHILD ABUSE & SUICIDE PREVENTION RESOURCES

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CHILD ABUSE & SUICIDE PREVENTION RESOURCES

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101 ULTIMATE WAYS TO CHILL OUT AND REDUCE STRESS

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101 ULTIMATE WAYS TO CHILL OUT AND REDUCE STRESS

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Small amounts of stress are healthy and can help you get stuff done. But high levels of stress can have a serious impact on your mental and physical health so it's important that you find ways to manage this.

People find different things relaxing so we've constructed a list of our fave chilling out tips and urge you to give them a try to see which ones work for you!

It took us a bloody long time but we did it, we really did it. Here are 101 different things you can do to chill out and reduce stress.

TAKE NOTES ...

1. Watch something funny. Laughter really is the best medicine. It relieves physical tension, reduces stress and increases immunity...so watch your fave comedy and laugh your way to tranquility.

2. Body Clench. This relaxation exercise may make you look a bit constipated but give it a go! Starting with your toes, go up through your body, gradually clenching each of your muscles right through to the tiny ones in your face, keep your whole body clenched, hold and then release to let go of all the tension. Feels good, right?

3. Try the Naam Yoga Hand Trick. Using your fingertips, apply pressure to the space between the knuckles of your index and middle fingers. This creates a sense of immediate relaxation by activating a nerve that loosens the area around your heart (don't worry, it's not as life-threatening as it sounds).

4. Stop multitasking. No wonder we're all mega-stressed when we're replying to text messages, whilst watching TV and speaking on the phone simultaneously! Not only is multitasking totally inefficient, but it's also linked to the increased production of stress hormones (cortisol and adrenaline) that can send your body into panic mode! So chill out and take things one step at a time.

5. Get a Colouring Book. They've exploded in popularity over recent months and for good reason - colouring in helps you chill out because it's very difficult to focus on other things when you're doing it.

6. Have a banana. When we're stressed out our blood pressure tends to rise but the potassium found in bananas can help to regulate this. Stress can also leave us feeling depleted but bananas give you a replenishing energy boost that will get you swinging from the trees again!

7. Organize 'worry time'. Worry (worryingly)can counter productively occur at any point in the day and release stress hormones into the body that can cause anxiety and lower our immune systems. So schedule a 15 minute worry window in your day, where you can write down your worries and work through them. You can use Ditch the Label's stress reprogrammer to help.

8. Do some baking. The smell of baking can make people feel calm and comforted. Many people find baking stress relieving and adding decorative touches to your creation can give you a sense of pride, enhance how you're feeling and therefore boost your self-esteem...so what better excuse to eat cake?

9. Cook up a face-mask. Yep, that's right, we are suggesting you mix up half an avocado, a teaspoon of honey, 2 tablespoons of hot water and smear it all over your face so that you vaguely resemble the Wicked Witch of the West. Relax for 10 to look and feel rejuvenated.

10. Stay silly. Don't leave playtime at the primary school gates. Studies have consistently highlighted the importance of play for helping manage stress throughout our lives. Goofing around is good for us so bring out the lego, pull ugly faces and dance in the rain shamelessly!

11. Keep calm and kiss. Kissing increases levels of the love hormone, which relaxes us whilst decreasing the stress hormone. It's been shown that kissing can lower anxiety in a similar way to meditation as well as generally improving your mood through an increase of serotonin and endorphins in the brain...so love really does conquer all!

12. Stay inside and listen to the rain. Want a good excuse to stay in your PJ's? White noise may make you wanna tear your hair out when it's blaring out the TV, but this sound of nature shares similar wavelengths to the frequencies produced by white noise and actually has relaxing effects on the brain. So curl up with a hot choc and let your brainwaves do the work.

13. Watch a nature documentary. Not only are David Attenborough's dulcet tones particularly soothing, nature documentaries can also sprinkle our minds with mood-lifting wanderlust and highlight the sheer scale of life which can in turn help us gain perspective of our own lives.

14. Meditate. Create a little zen den in your room where you can meditate (e.g. light candles and incense, play calming music). Reaching a meditative state takes practice but there are some great tips for beginners online. Meditation can help ease anxiety and improve concentration, so peace out.

15. Breathe 'Pranayama' style. This yoga method requires you to breathe through one nostril at a time (inhale through the left by blocking the right, exhale through the right by blocking the left, repeat for 3 minutes) to relieve stress. Weird but wonderful!

16. A spoonful of honey. Mother nature's delicious treat has compounds that reduce inflammation in the brain which can help improve a low mood. Bee happy... (sorry, couldn't resist).

17. Turn up the music and dance. Combining music and dance can help build self-esteem, lift your mood and reduce anxiety. Dancing may also help express emotions and experiences that are difficult to communicate in words alone...so go dance like no one's watching!

18. Watch a tearjerker. So you're only on the first scene of 'Up' and you're already in floods...don't panic! The teary-eyed may experience a slight dip in their mood following the film but not long after you'll notice your mood improve considerably from its original state and crying is an excellent way to relieve stress too so get the tissues out!

19. Try self-hypnosis. Forget dangling pendants and special powers, self-hypnosis can really work! There's loads of mp3's you can download online to help reprogram your subconscious to relieve stress and anxiety so have a listen.

20. Doodle. You may associate doodling with being bored in class but doing it in your spare time can be a great way to relax. When we're stressed we can get caught in our thoughts but by doodling you're engaging the creative upper right side of your brain which will give you the space you need to calm down and find a fresh perspective.

21. Play games. Board games, cards and even online/video games (in moderation!) can be a really effective way of relaxing. Fun games can trigger the release of endorphins and can help shift your attention away from stress. Interacting with friends and families through games can help ease stressful dynamics too. Looks like I'll be playing Call of Duty forever then...

22. Have a hug. Hugging increases serotonin levels which are linked to happiness and releases oxytocin which lowers stress hormones like cortisol. How lovely.

23. Have a massage exchange. Most of us don't have 50 quid lying around to splash out on a professional massage, so relieve tension the frugal way and exchange massages with a friend. For example, try massaging the muscle under the thumb to relieve tension in the hands (you'll look just like a pro!) There are loads of tips online so you, your mate and your bank balance can enjoy the benefits of relaxation!

24. Drink hot water. Learn from the tradition of Chinese healing and drink a cup of good ol', clean hot water. Ok, so it may not be as delicious as a hot chocolate but it will cleanse your system of toxins that have accumulated in the body and may be causing tension. You could try adding some lemon for flavour, vitamin C and its mood enhancing properties (e.g. reducing anxiety).

25. Support someone else. Moving your attention outside yourself can help take the pressure of stressors in your own life and supporting others can also give you valuable insight for how to redress your issues. Seeing the impact you make in that person's life will also boost your self-esteem which in turn, can help de-stress.

26. Visit a free museum or gallery. Cultural centers provide a safe haven of positive distraction, reduce tension and inspire our creativity too. Often, you can get free entry or reduced rates so check out what's available in your area.

27. Watch cute animals on YouTube. Oh, the power of cute! Watching our furry friends doing their thing can help reduce your stress levels and lift your mood. Aww!

28. Go Stargazing. Laying down and watching a starry night is not only awesome but it increases your brain's alpha waves which rapidly enables you to relax. Cool, huh?

29. Light some incense. Scents like Sandalwood and Sage can help calm anxieties and aid relaxation (and make your room smell wonderful!)

30. Squeeze a stress ball. Using a stress ball can help alleviate tension by promoting muscle relaxation and providing a general sense of release.

31. Keeping a diary. Venting all those thoughts and emotions onto paper can make your feelings and problems seem less intimidating. Writing can be both insightful and therapeutic so get those words down on paper!

32. Chew gum. Chewing gum for a few minutes can help release anxiety, improve your mood and you'll never have to worry about bad breath again!

33. Drink green tea. Feeling all worked up? Green tea is a source of the chemicals which can help relieve anger.

34. Call an old friend. Feeling out of control? Speaking to an old friend can be really grounding. Social connected-ness can reduce stress levels and no doubt the nostalgia will get you smiling and laughing too!

35. Snuggle up with a pet. Cuddling your pet can help reduce anxiety through the release of oxytocin in your brain, ease feelings of social rejection and make you feel cared for which can help boost your self esteem. The cutest therapy going!

36. Sniff those flowers. Did you know that certain smells can change our mood? Floral scents can lift your mental state and make you feel less anxious...so go stick your nose in your neighbours rhododendron bush!

37. Stretch it out. Stretching has been linked to relaxation and stress relief as well as a greater sense of wellbeing. It's also incredibly satisfying.

38. Organise your space. Mess can really start to clutter up your mind so clean your room and reorganize your desk. Tidy room, tidy mind (sorry, we said it).

39. Take a walk in nature. Not only will walking trigger the release of endorphins which can reduce stress hormones, but being out in nature can boost serotonin levels which can also contribute to an improved sense of well-being.

40. Wash dishes. Ok, so I get that you've probably spent half your life avoiding this task but you'll be surprised at how therapeutic it is. Not only will mindfully washing the dishes relax you, but you'll please your other household members too and feel a sense of self-esteem boosting accomplishment. Concentrate on letting your mind and body experience the task with serene awareness (e.g. focusing on the smell of the soap, the feel of the dishes and the warmth of the water).

41. Visualization. Your mind is a powerful tool. Whether you use it to visualize success, visit a happy place, or embark on an imaginary journey, the technique can help alleviate anxiety and sadness so go get creative in your head!

42. Sleep well. Whilst stress can interfere with sleeping, sleeping can also relieve stress. So use some of our chilling out tips to help you relax before bed and follow our Ditch the Label Sleep Guide so you can ensure that you're spending a third of your life in bedtime bliss...zzz...

43. Cook your fave dish. Nourishing yourself with a good meal can help boost your sense of self-worth. Cooking can be a relaxing and rewarding process and hopefully you'll feel accomplished instead of poisoned by the end!

44. Write a card for someone you care about. Whoever it is I can assure you that they'll appreciate a card letting them know you're thinking of them. Random acts of kindness like this have beneficial effects for both you and the person at the receiving end. You can feel good about making someone else feel great and performing these acts has been linked to helping socially anxious people feel more positive.

45. Light some candles. Candlelight is known for its calming effects and (even better) scented candles have aroma-therapeutic properties which can improve well-being. Watching the flame of a candle can also be a great starting point for meditation. So sit back and enjoy the glow!

46. Take a nap. Don't feel guilty, naps aren't just for those over the age of 65! The afternoon power nap can effectively reduce stress, improve your mood and increase alertness, so we give you full permission to climb back into bed!

47. Countdown from ten. Caught in chaos? Take a couple of minutes out of your day to mindfully countdown from ten and back up again. Continue this process until you feel calm enough to resume your day.

48. Wake up and smell the coffee. Finally, a saying that makes literal sense! Smelling coffee actually reduces stress hormones, so we suggest you have a good whiff of a decaf variety over breakfast.

49. Enjoy being in a water. Paddle down to your local swimming pool and let the water do its magic. Exercise releases feel-good chemicals that can help improve our mental health and swimming is a peaceful way of achieving this. Moving in water has relaxing effects on the body as it allows oxygen to flow to your muscles which consequently regulates your breathing.

50. Give your temples a good ol' massage. Learn from the great art of acupuncture and give those temples a gentle knead with your index and middle fingertips. Massaging your temples helps relax the other muscles in your body as well as soothing your headache symptoms (bonus!).

51. Feed the birds. Enjoy the company birds can bring and track all the different species you can view from your doorstep. Ok, so I know it's not exactly a night out with your mates but give it a try!...being around nature has a range of positive effects on our mental health (such as reducing anxiety) and you'll be able to see the happiness you've bought to these cute little creatures.

52. Have a sleepover. Whilst some social situations can be stressful, a sleepover with your best mate can be a great way to chill out. Spending time with someone you trust in a relaxed environment can do wonders for your well-being and we're sure you'll be laughing all night long too!

53. Hum the tune of your fave song. Feeling anxious? Humming can dramatically slow down your heart rate and ground you. It also has a relaxing effect on your face, neck and shoulder muscles. Humming your fave tune will lift your mood and ensure you don't get some other irritating song stuck in your head!

54. Open the windows. Not only does fresh air promote well-being and relax you, but getting more oxygen to the brain improves concentration and gives you the energy boost you need without the same sugar comedown of a chocolate bar (damn).

55. Play team sports. Whilst any exercise works wonders, team sports may be better for your mental health than exercising alone as they promote a sense of connection and can reduce social anxiety. Quidditch anyone?

56. Be nice to yourself. Criticising yourself again? Take some time to practice self-love, whether that means starting the day repeating positive affirmations about yourself or nourishing your body with the nutrition you need. Remember ditching negative self-talk really will relieve a lot of stress. Check out some of our tips on building your self esteem.

57. Have a bath. Taking a dip in a hot bath will relax your muscles, enabling you to unwind both physically and mentally which can help prepare you for a good night sleep too. A good soak can also be a great way to reduce daily anxiety...unleash the rubber ducks!

58. Get up earlier. Sorry guys. Whilst I wish early starts weren't the reality, setting your alarm clock even just 15 minutes earlier could reduce your stress levels by eliminating that morning rush. Waking up earlier also provides you with some valuable time to relax with yourself and prepare for the day ahead...so wake up sleepy heads! (Yawn).

59. Avoid negativity. Don't let other people's negativity shoot your adrenaline levels through the roof. It's important not to judge someone for being negative, try to support them but make sure you separate your identity and emotions from it. If their negativity is aimed at you, it looks like their engaging in bullying behaviour so read our advice on how to talk to someone who's bullying you.

60. Have a picnic. Outdoor activities like this promote our mental and physical well-being. Going on a picnic with your friends or family can help reduce the stress we associate with school, work and home whilst providing a bonding experience that can alleviate feelings of social isolation. Jam sandwich anyone?

61. Buy a plant. Not only does filling your room with flowers look pretty and purify the air, but being around plants can help people feel more relaxed and actually reduce your likelihood of developing stress related depression.

62. Get knitting. Get creative using your motor skills to make repetitive motions that relieve stress. Give your brain a much needed break and if your thoughts get distracted, return to the movement. Start designing your own knitwear and you'll never have to worry about being caught in the same outfit as someone else (bonus)!

63. Relax your jaw. Release the tension you're carrying in your jaw by opening it wide for a half a minute, breathing through your nose and gently closing it. Great practice for the dentist too 😀

64. Reflect on the day's achievements. Don't get stressed about what you should be doing, feel great about what you have done instead. We're not expecting you to have climbed Mount Everest, you could have just given a friend some good advice. The reflection process can help boost your self esteem and ease anxiety as you'll see how great you are already!

65. Munch some crunch. It's important not to use food as a stress reducer as this can lead to unhealthy eating habits. But when you do reach for a snack, try some carrot sticks or a handful of almonds as this will help relieve stress by working your jaw muscles as well as giving you a nutritious boost. Gnaw away!

66. Deep breaths. When we're feeling anxious our breathing changes and this 'overbreathing' can actually produce more anxiety. But deep breathing will encourage your mind and body to slow down and return to normal. So next time you feel yourself getting anxious, have a quick break and take a deep diaphragmatic breath in through your nose for 4 seconds, hold it for 2 and exhale slowly through the mouth for 4 (wait a few seconds and then repeat). Panic over!

67. Decompress your stress. Invest in a 3-pack of flannels, soak them in warm water and place one on each of your shoulders and your neck, then close your eyes and relax those muscles. Ta da!

68. Turn off ALL electronic devices. Technology can be wonderful but interconnectedness comes at a price...laptops, phones and tablets all subtly increase our stress levels making us feel constantly 'wired'. They can also disrupt your sleep which will only contribute to stress so make sure you switch them off an hour or two before bed. Oh the conflicting joys of the 21st century!

69. Browse books. Go to your local library and spend some time browsing their book selection in the peace and quiet. Sit back, relax and get lost in the good book you've found. New research suggests that reading even for just six minutes can reduce your stress levels by two thirds!

70. Clear your closet. Having a closet full of clothes you never wear just creates clutter and adds to the stress bucket. So make a day of it, auction off your unwanted clothes and donate the proceeds to Ditch the Label! Thanks.

71. S tudy a new topic. I know it sounds counterproductive considering the stress studying causes, but study a topic you don't do at school, like gender across cultures, or survival skills...we would all feel more relaxed if we knew how to survive on a desert island.

72. Mix up your route. Commuting through traffic jams could be sending your stress levels haywire unnecessarily. Try riding your bike to school or college instead for a calm and collected arrival. Or if you walk everywhere, try taking different routes to ensure your usual zombie walk stays within Shaun of the Dead.

73. Take a break from social media. Whilst interconnectedness and the opportunities of social media offer us so much, using it too often can have adverse effects. It can lower your self esteem, take you away from the moment and bring drama into your life. All of these factors massively contribute to stress so take a break!

74. Have a good cry. Bottling up your emotions can lead you down a dangerous path and suppressing those tears actually increases your stress levels so make sure you let it all out and you'll be surprised by the relief it brings. Get the violins out!

75. Write a gratitude list. Unsurprisingly, stressful events can leave us feeling negative and as if we're lacking in some way. But having a greater sense of appreciation for the people and things in your life can really help you gain perspective, feel more positive and enable you to better handle stress. So try writing down 5 things you're thankful for.

76. Try herbal remedies. Mother nature scores again! Next time you're feeling stressed try sipping on some chamomile tea, full of anti-anxiety components, or drip some lavender oil on your pillow at night to help relax you for a peaceful night's sleep.

78. Don't procrastinate. We've all been there...one minute you're revising, the next minute you're checking out the photos of your friends' mutual friends' friend on facebook (wow, that even sounds as stressful as it is), but all procrastination does is put things off and stops you achieving your goals which only generates more stress!

79. Lower your standards. Setting ridiculously high standards for yourself generates anxiety by putting pressure on you to perform and it can make you particularly vulnerable to the damaging effects of emotional stress. Nobody's perfect so try loving and accepting yourself as the great individual you are.

80. Get a hobby. Pursuing a new hobby is a fun way to break away from life's demands, as well as allowing you to build your self esteem, forge new friendships and express yourself, which all contribute to the reduction of stress. Why not give photography a go or try out a free yoga class in your area...do whatever interests YOU!

81. Watch the sunrise (or set). Ok, so perhaps getting up at the crack of dawn to watch a sunrise is a little bit ambitious, but watching a sunset on a clear summer's evening is both breathtaking and incredibly relaxing. So let go of your worries and let yourself get immersed in the colors. It's true that the best things in life are free.

82. Ask for help. Everyone needs a helping hand sometimes. Trying to cope with everything on your own just exacerbates stress. Whether you open up to a trusted friend, family member or us here at Ditch, a problem shared is a problem halved!

83. Eat stress free. Incorporate stress-busting foods into your diet like avocados, oily fish, whole wheat varieties and oatmeal. Please Sir, can I have some more?

84. Enjoy simplicity. Living life in the fast lane? Rushing around is not only stressful, we forget about the simple things that bring us happiness too so learn to stop and notice life's little pleasures like laughing with your friends or enjoying the feeling of sun on your skin. Mindfulness can significantly reduce anxiety so relax and enjoy the moment!

85. Strike a (yoga) pose. There's loads of yoga poses you can try at home that can help reduce anxiety. Have a go at the child's pose by sitting on your knees and bending forwards so that your face is resting on the floor, keeping your arms by your sides. This comforting pose, helps us turn inside for a while and slow down our racing minds.

86. Stop judging. With so many things to worry about, don't let worrying about what other people do with their time be one of them. Sitting around gossiping about others and criticising them isn't gonna make anyone happy. Try supporting them instead. If you often find yourself judging others it's likely that you've been giving yourself a hard time too so ditch the criticism and you'll not only feel better about yourself but you'll have a lot more time to relax too!

87. Spend a day at the beach. Beautiful views, the soothing sounds of water and a Mr.Whippy in the rain...what's not to like? Whether you go in a group or roll solo, the beach is a relaxing break away from everyday stresses and the negative ions you soak up will have positive effects on your body and mind back in reality too.

88. Nurture yourself through words. Read whatever inspires you; poems, positive affirmations and empowering quotes....let the words ground you, calm your mind and regenerate you.

89. Avoid Caffeine. That comforting cup of coffee may not be so kind to your nerves. Whilst giving you a temporary boost, caffeine injects adrenaline into your system and increases levels of the stress hormone cortisol. A cup of coffee can brew trouble for anxiety sufferers so try an equally heart-warming decaf alternative instead.

90. Learn to forgive. Everyone makes mistakes, that's how we learn. Bullying yourself, mulling over petty grievances and begrudging others is only gonna hurt you so start forgiving yourself and other people and you'll find there's a lot less to stress about!

91. Say no sometimes. Being a 'yes' person isn't easy. People pleasers listen up!...saying 'no' doesn't mean you're selfish or rude. Practicing saying 'no' will help simplify your life and give you the valuable time you need to relax with yourself.

92. Get some sun. Vitamin D (which our bodies absorb through exposure to the sun) can play an important role in your mental health but by the time it gets to those long winter months many of us are lacking in it. Keep calm and soak up all the sun you can and if you're running low, top up with vitamin D rich foods like oily fish and eggs.

93. Listen to calming music. Oh, the power of music! Research suggests that chilled out tunes slow down our pulses, lower blood pressure and decrease stress hormones. So plug in and relax or if no one's listening sing/shout along to release even more tension!

94. Stand tall. Did you know good posture can actually make you feel more in control and less anxious? Power poses of confidence can actually decrease levels of the stress hormone cortisol, so stand proud and your mood will follow.

95. Drink more water. Even slight dehydration can lower our moods and it can increase levels of the stress hormone, cortisol. Dehydration can also cause your body to stop functioning properly which can result in anxiety too...so get sipping!

96. Do a puzzle. Feeling all keyed up? Try and crack a sudoku, a crossword or piece together a puzzle to unwind and get your mind into a state of relaxation.

97. Take your brain on holiday. As much as we'd all love to be sunbathing in the Caribbean right now, most of us our constrained to mind wandering instead. But daydreaming can help you solve stressful problems, relax you and inspire creativity. So get lost in your thoughts and see where your mind takes you!

98. Spend less. Advertisers capitalise on the notion that buyers ruthlessly spend in response to stress and low self-esteem. Remember that having lots of things just adds to stress and won't solve negative feelings so next time you're about to part with your cash take a step back and ask "why do I want this?" and "do I really need this?"

99. Do your nails. There are loads of tips online for giving yourself the ultimate DIY mani and pedi. Spend some time looking after number one, feel relaxed and get creative with nail art too!

100. Listen to an audiobook. Being read a story is ridiculously relaxing and a comforting way to wind down before bed. It's much less effort than reading and there's a huge choice of podcasts online so do check those out.

101. Make your room your safe haven. Your bedroom should be your sanctuary for peaceful relaxation so make it that way! Get some candles, declutter your space and why not make a personalised noticeboard of quotes that inspire you, pictures, photographs...

Remember. You may be in a particularly stressful period at the moment and feel overpowered but remember it WILL PASS.

It's likely that the negative feelings you're experiencing are to do with your body responding naturally to stress. So stay calm, and relieve your stress using these tips.

But, if those feelings become overwhelming and make you feel out of control, do see your GP, speak to a trusted adult or talk to Ditch the Label. There's great support available for you and remember that nobody deserves to suffer in silence.

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Small amounts of stress are healthy and can help you get stuff done. But high levels of stress can have a serious impact on your mental and physical health so it's important that you find ways to manage this.

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Support with parenting challenges

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Family Assessment Program (FAP)

What is FAP?

Any family can get help from the ACS Family Assessment Program.

FAP provides support to families that are struggling with everyday challenges. FAP works to strengthen families, reduce conflict, and connect your family to many services that provide ongoing support in your community. It helps families handle concerns such as a child running away, skipping school, or disruptive behavior, without having to go to court.

Contact us today for free help if your teen is in crisis. Email FAPinquiry@acs.nyc.gov or see phone numbers below.

Is FAP a good fit for my family?

FAP serves families with children who are up to 18 years old and are struggling to relate to one another. You can get help from FAP when your child is:

Skipping school, or having difficulties with teachers or classes

Missing or consistently running away from home

Using drugs or alcohol

Associating with negative peers

Struggling with mental illness

Displaying defiant or dangerous behavior

What can I expect from FAP?

FAP staff will introduce you to the program and explain how we can help. They will:

Talk to your family to understand the circumstances which brought you to FAP

Identify the most helpful and practical options for resolving your family's concerns

Introduce you to a range of services in or close to your home that are designed to help you

A social worker who specializes in family crisis resolution will interview you if you decide to participate.

The worker will ask questions about your family's concerns, strengths, and circumstances which we will use to plan with you and refer your family to one or more supportive community programs.

What type of services would my family receive through FAP?

FAP staff can refer your family to a wide range of therapeutic options such as:

Crisis intervention

Mediation

Family counseling

Substance abuse services

Domestic violence programs

Anger management programs

Mental health services

Services vary in intensity and duration depending on FAP's assessment of your family's needs.

Am I required to participate in FAP?

FAP services are completely voluntary. However, families seeking access to the New York City Family Court through the PINS (Persons In Need of Supervision) system must participate in FAP before a PINS petition can be filed.

Do I need to have an open ACS case to receive FAP services?

Families are not required to have an open investigation with ACS to obtain help. However, a case will be voluntarily opened when the family is referred to a preventive agency that is contracted through FAP. A case opened voluntarily is not the same as an open ACS child welfare investigation case.

What happens if FAP is unable to resolve my family's concerns?

You can choose to file a PINS petition with the Family Court to seek the Court's help to supervise your child. FAP staff will help you file the petition.

How can I find out more about FAP?

Our FAP offices are currently closed to the public, but all inquiries and assessments can be done via phone and/or video. We connect families to evidence-based therapeutic services as well as community-based organizations. Please reach FAP by email FAPinquiry@acs.nyc.gov and by phone:

Bronx office: 718-664-1800

Brooklyn office: 646-584-5178 / 347-907-0464 / 646-584-8935

Manhattan office: 212-341-0012

Staten Island office: 718-720-0418 / 646-276-4170

Queens office: 646-599-3308 / 718-725-3244

The email box and phones are answered Monday through Friday 9-5, and all messages will be returned.
Download FAP Brochure
Please write to FAPinquiry@acs.nyc.gov with any questions or comments.

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Any family can get help from the ACS Family Assessment Program. FAP provides support to families that are struggling with everyday challenges. FAP works to strengthen families, reduce conflict, and connect your family to many services that provide ongoing support in your community.

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Mobile Crisis Team comes to your home if a family member is in crisis and needs mental health services.  This does not replace 911 call when someone is hurting themselves or someone else due to social-emotional duress.

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Mobile Crisis Teams use face-to-face interventions with the identified individual in crisis, as well as their family or other support systems, to engage, assess, de-escalate and connect individuals to the most appropriate services. Most MCTs include both professional and paraprofessional staff, for example, a master's-level clinician with a peer support staff person. MCTs have common goals to:

1. Assist individuals experiencing a crisis event to resolve the crisis situation when possible.

2. Provide intervention in an environment where the individual experiencing the crisis is most comfortable and the intervention is least restrictive (often their home or other place in the community);

3. Provide appropriate care/support while avoiding unnecessary law enforcement involvement, emergency department use, and hospitalization when possible;
d. Link individuals in crisis to all necessary medical and behavioral health services that can help resolve the situation and prevent future crises.

4. In New York City you can request help from a mobile crisis team if you are concerned about a family member, friend, or acquaintance who is experiencing (or at risk of) a behavioral health crisis. You can also request a team for yourself. To request a team, call 988. If you are calling from area codes 212, 718, 646, 917, 347, 929 you will reach NYC 988. If you are calling from different area code and you want to reach NYC 988, you can request to be transferred to NYC 988. If you are a provider looking to make a referral for a client/patient/student please refer to the provider page.

NYC Definition of Behavioral Health Crisis

Person in New York City who is experiencing, or is at risk of, a behavioral health crisis defined as non-life-threatening situation in which a person experiences an intense behavioral, emotional, or psychiatric response triggered by a precipitating event. The person may be at risk of harm to self or others, disoriented or out of touch with reality, functionally compromised, or otherwise agitated and unable to be calmed. If this crisis is left untreated, it could result in an emergency.

Criteria for an in-home/community response by a Mobile Crisis Team (MCT)

The person currently meets the NYC definition for a behavioral health crisis; AND the person is unwilling or unable to seek or adhere to behavioral health care on their own or with the aid of a family member, caregiver, or friend; OR the person requires short-term supports until behavioral health services are available.

Mobile crisis teams can provide mental health engagement, intervention, and follow-up support to help overcome resistance to treatment. Depending on what a person is willing to accept, the teams may offer a range of services, including:

Assessment

Crisis intervention

Supportive counseling

Information and referrals, including to community-based mental health services

If a mobile crisis team determines that a person in crisis needs further psychiatric or medical assessment, they can transport that person to a hospital psychiatric emergency room.

Mobile crisis teams may direct police/EMS to take a person to an emergency room against their will only if they have a mental illness (or the appearance of mental illness) and are a danger to themselves or others. This is in accordance with New York State Mental Hygiene Law.

MCTs aim to respond to all referrals as quickly as possible, and generally within several hours of receiving the referral. Factors that may impact response time include:

1. Information from the referral source about the best time to find and engage the person in crisis

2. Multiple referrals received at approximately the same time resulting in a need to triage depending upon the situation

3. Traffic

4. Difficulty gaining entrance into the building/apartment/home

Generally, MCT interventions are not recommended for a person who is already receiving mobile treatment services from an ACT, FACT, SPACT or IMT team. These services have similar skills and capabilities with MCT and bringing in a new provider like the MCT can often be confusing. However, it is critical that the person in crisis and the referral source is aware of how to reach those teams during a crisis.

MCTs rely on a combination of public funding and insurance revenue to sustain their operations. Therefore, the MCT will collect insurance information and submit claims to your insurance provider for services rendered.

We advise you to call 911 for emergencies and NYC 988 for urgencies. 911 can send an ambulance to take a person to a Comprehensive Psychiatric Emergency Program (CPEP) or Psychiatric Emergency Room. Examples of situations that would be emergencies include:

1. A person's behavior that poses an imminent risk of harm to self or others, for example suicide attempt in progress, or wielding a knife

2. A person expressing thoughts of suicide with plan, intent, and preparatory behavior

3. A person expressing thoughts of homicide with plan and intent

If you're not sure, you can call 988, text 988 or internet chat at the NYC 988 website and a trained counselor will help to assess the most appropriate next steps, including 911/ambulance or connection to non-police crisis intervention services.

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About Mobile Crisis Team (MCT) Mobile Crisis Teams use face-to-face interventions with the identified individual in crisis, as well as their family or other support systems, to engage, assess...

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If you feel breathless due to anxiety, there are breathing techniques you can try to alleviate symptoms and start feeling better.

Let's look at several you can do on at any point during your day or build into longer moments for yourself.

Inhaling deeply may not always calm you down. Taking a deep breath in is actually linked to the sympathetic nervous system, which controls the fight-or-flight response. But exhaling is linked to the parasympathetic nervous system, which influences our body's ability to relax and calm down.

Taking too many deep breaths too quickly can actually cause you to hyperventilate. Hyperventilation decreases the amount of oxygen-rich blood that flows to your brain.

When we feel anxious or under stress, it's easier to breathe too much and end up hyperventilating - even if we're trying to do the opposite.

1. Before you take a big, deep breath, try a thorough exhale instead. Push all the air out of your lungs, then simply let your lungs do their work inhaling air.

2. Next, try spending a little bit longer exhaling than you do inhaling. For example, try inhaling for four seconds, then exhale for six.

3. Try doing this for two to five minutes.

This technique can be done in any position that's comfortable for you, including standing, sitting, or lying down.

Breathing from your diaphragm (the muscle that sits just beneath your lungs) can help reduce the amount of work your body needs to do in order to breathe.

To learn how to breathe from your diaphragm:

Check-in

1. For comfort, lie down on the floor or bed with pillows beneath your head and knees. Or sit in a comfortable chair with your head, neck, and shoulders relaxed, and your knees bent.

2. Then, put one hand under your rib cage and one hand over your heart.

3. Inhale and exhale through your nose, noticing how or if your stomach and chest move as you breathe.

4. Can you isolate your breathing so you bring air deeper into your lungs? What about the reverse? Can you breathe so your chest moves more than your stomach?

Eventually, you want your stomach to move as you breathe, instead of your chest.

Practice belly breathing

1. Sit or lie down as described above.

2. Place one hand on your chest and one hand on your stomach somewhere above your belly button.

3. Breathe in through your nose, noticing your stomach rise. Your chest should remain relatively still.

4. Purse your lips and exhale through your mouth. Try engaging your stomach muscles to push air out at the end of the breath.

For this type of breathing to become automatic, you'll need to practice it daily. Try doing the exercise three or four times a day for up to 10 minutes.

If you haven't been using your diaphragm to breathe, you may feel tired at first. It'll get easier with practice though.

When deep breathing is focused and slow, it can help reduce anxiety. You can do this technique by sitting or lying down in a quiet, comfortable location. Then:

1. Notice how it feels when you inhale and exhale normally. Mentally scan your body. You might feel tension in your body that you never noticed.

2. Take a slow, deep breath through your nose.

3. Notice your belly and upper body expanding.

4. Exhale in whatever way is most comfortable for you, sighing if you wish.

5. Do this for several minutes, paying attention to the rise and fall of your belly.

6. Choose a word to focus on and vocalize during your exhale. Words like "safe" and "calm" can be effective.

7. Imagine your inhale washing over you like a gentle wave.

8. Imagine your exhale carrying negative and upsetting thoughts and energy away from you.

9. When you get distracted, gently bring your attention back to your breath and your words.

Practice this technique for up to 20 minutes daily when you can.

Another form of breathing that stems from the ancient practice of pranayama yoga is equal breathing. This means you're inhaling for the same amount of time as you're exhaling.

You can practice equal breathing from a sitting or lying-down position. Whichever position you choose, be sure to get comfortable.

1. Shut your eyes and pay attention to the way you normally breathe for several breaths.

2. Then, slowly count 1-2-3-4 as you inhale through your nose.

3. Exhale for the same four-second count.

4. As you inhale and exhale, be mindful of the feelings of fullness and emptiness in your lungs.

As you continue practicing equal breathing, your second count might vary. Be sure to keep your inhale and exhale the same.

Resonant breathing, also called coherent breathing, can help you calm anxiety and get into a relaxed state. To try it yourself:

1. Lie down and close your eyes.

2. Gently breathe in through your nose, mouth closed, for a count of six seconds.

3. Don't fill your lungs too full of air.

4. Exhale for six seconds, allowing your breath to leave your body slowly and gently. Don't force it.

5. Continue for up to 10 minutes.

6. Take a few additional minutes to be still and focus on how your body feels.

Yoga is a wellness practice with ancient roots, and breathing is at the heart of each variation of yoga.

One form of yoga, pranayama, includes multiple breathing variations that may help with anxiety. Some of these include lengthened exhale and equal breathing (both featured above), as well as lion's breath and alternate nostril breathing (nadi shodhana).

Lion's breath involves exhaling forcefully. To try lion's breath:

1. Get into a kneeling position, crossing your ankles and resting your bottom on your feet. If this position isn't comfortable, sit cross-legged.

2. Bring your hands to your knees, stretching out your arms and your fingers.

3. Take a breath in through your nose.

4. Breathe out through your mouth, allowing yourself to vocalize "ha."

5. During exhale, open your mouth as wide as you can and stick your tongue out, stretching it down toward your chin as far as it will go.

6. Focus on the middle of your forehead (third eye) or the end of your nose while exhaling.

7. Relax your face as you inhale again.

8. Repeat the practice up to six times, changing the cross of your ankles when you reach the halfway point.

To try alternate nostril breathing, sit down in a comfortable place, lengthening your spine and opening your chest.

Rest your left hand in your lap and raise your right hand. Then, rest the pointer and middle fingers of your right hand on your forehead, in between the eyebrows. Close your eyes, inhaling and exhaling through your nose.

1. Use your right thumb to close the right-hand nostril and inhale slowly through the left.

2. Pinch your nose closed between your right thumb and ring finger, holding the breath in for a moment.

3. Use your right ring finger to close your left nostril and exhale through the right, waiting for a moment before you inhale again.

4. Inhale slowly through the right nostril.

5. Pinch your nose closed again, pausing for a moment.

6. Now, open the left side and exhale, waiting a moment before you inhale again.

7. Repeat this cycle of inhaling and exhaling through either nostril up to 10 times. Each cycle should take up to 40 seconds.

Some people use guided meditation to alleviate anxiety by interrupting patterns of thinking that perpetuate stress.

You can practice guided meditation by sitting or lying in a cool, dark, comfortable place and relaxing. Then, listen to calming recordings while relaxing your body and steadying your breathing.

Guided meditation recordings help take you through the steps of visualizing a calmer, less stressed reality. It can also help you gain control over intrusive thoughts that trigger anxiety.

If you're experiencing anxiety or panic attacks, try using one or more of these breathing techniques to see if they can alleviate your symptoms.

If your anxiety persists or gets worse, make an appointment with your doctor to discuss your symptoms and possible treatments. With the right approach, you can regain your quality of life and control over your anxiety.

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8 Breathing Exercises for Anxiety You Can Try Right Now

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If you feel breathless due to anxiety, there are breathing techniques you can try to alleviate symptoms and start feeling better. Let's look at several you can do on at any point during your day or build into longer moments for yourself. Inhaling deeply may not always calm you down.

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Breathing is a necessity of life that usually occurs without much thought. When we breathe in, blood cells receive oxygen and release carbon dioxide. Carbon dioxide is a waste product that's carried back through your body and exhaled.

Improper breathing can upset the oxygen and carbon dioxide exchange and contribute to anxiety, panic attacks, fatigue, and other physical and emotional disturbances.

The next time you're feeling anxious, there are a variety of anxiety breathing exercises to try. Learn how to use breathing exercises to help relieve feelings of anxiety and stress.

Alternate-Nostril Breathing

Alternate-nostril breathing ( nadi shodhana) involves blocking off one nostril at a time as you breathe through the other, alternating between nostrils in a regular pattern. It's best to practice this type of anxiety-relieving breathing in a seated position to maintain your posture. Here's how it's done:

1. Position your right hand by bending your pointer and middle fingers into your palm, leaving your thumb, ring finger, and pinky extended. This is known as Vishnu mudra in yoga.

2. Close your eyes or softly gaze downward.

3. Inhale and exhale to begin.

4. Close off your right nostril with your thumb.

5. Inhale through your left nostril.

6. Close off your left nostril with your ring finger.

7. Open and exhale through your right nostril.

8. Inhale through your right nostril.

9. Close off your right nostril with your thumb.

10. Open and exhale through your left nostril.

11. Inhale through your left nostril.

Work up to 10 rounds of this breathing pattern. If you start to feel lightheaded, take a break by releasing both nostrils and breathing normally.

Belly Breathing

According to The American Institute of Stress, 20 to 30 minutes of "belly breathing," also known as abdominal breathing or diaphragmatic breathing, each day can reduce stress and anxiety.

Find a comfortable, quiet place to sit or lie down. For example, try sitting in a chair, sitting cross-legged, or lying on your back with a small pillow under your head and another under your knees.

1. Place one hand on your upper chest and the other hand on your belly, below the ribcage.

2. Allow your belly to relax without forcing it inward by squeezing or clenching your muscles.

3. Breathe in slowly through your nose. The air should move into your nose and downward so that you feel your stomach rise with your other hand and fall inward (toward your spine).

4. Exhale slowly through slightly pursed lips. Take note of the hand on your chest, which should remain relatively still.

Box Breathing

Also known as four-square breathing, box breathing is very simple to learn and practice. In fact, if you've ever noticed yourself inhaling and exhaling to the rhythm of a song, you're already familiar with this type of paced breathing. It goes like this:

1. Exhale to a count of four.

2. Hold your lungs empty for a four-count.

3. Inhale to a count of four.

4. Hold the air in your lungs for a count of four.

5. Exhale and begin the pattern anew.

4-7-8 Breathing

The 4-7-8 breathing exercise, also called the relaxing breath, acts as a natural tranquilizer for the nervous system. At first, it's best to perform the exercise seated with your back straight. Once you become more familiar with this breathing exercise, however, you can perform it while lying in bed.

1. Place and keep the tip of your tongue against the ridge of tissue behind your upper front teeth for the duration of the exercise.

2. Completely exhale through your mouth, making a "whoosh" sound.

3. Close your mouth and inhale quietly through your nose to a mental count of four.

4. Hold your breath for a count of seven.

5. Exhale completely through your mouth, making a whoosh sound to a count of eight.

Lion's Breath

Lion's breath, or simhasana in Sanskrit, during which you stick out your tongue and roar like a lion, is another helpful deep breathing practice. It can help relax the muscles in your face and jaw, alleviate stress, and improve cardiovascular function.

The exercise is best performed in a comfortable, seated position, leaning forward slightly with your hands on your knees or the floor.

1. Spread your fingers as wide as possible.

2. Inhale through your nose.

3. Open your mouth wide, stick out your tongue, and stretch it down toward your chin.

4. Exhale forcefully, carrying the breath across the root of your tongue.

5. While exhaling, make a "ha" sound that comes from deep within your abdomen.

6. Breathe normally for a few moments.

7. Repeat lion's breath up to seven times.

Mindfulness Breathing

Mindfulness meditation involves focusing on your breathing and bringing your attention to the present without allowing your mind to drift to the past or future. Engaging in mindfulness breathing exercises serves the same purpose, which can help ease your anxiety.

One mindfulness breathing exercise to try involves choosing a calming focus, including a sound ("om"), positive word ("peace"), or phrase ("breathe in calm, breathe out tension") to repeat silently as you inhale or exhale. Let go and relax. If you notice that your mind has drifted, take a deep breath and gently return your attention to the present.

Pursed-Lip Breathing

Pursed-lip breathing is a simple breathing technique that will help make deep breaths slower and more intentional. This technique has been found to benefit people who have anxiety associated with lung conditions like emphysema and chronic obstructive pulmonary disease (COPD).

1. Sit in a comfortable position with your neck and shoulders relaxed.

2. Keeping your mouth closed, inhale slowly through your nostrils for two seconds.

3. Exhale through your mouth for four seconds, puckering your lips as if giving a kiss.

4. Keep your breath slow and steady while breathing out.

To get the correct breathing pattern, experts recommend practicing pursed-lip breathing four to five times a day.

Resonance Breathing

Resonance breathing, or coherent breathing, can help you get into a relaxed state and reduce anxiety.

1. Lie down and close your eyes.

2. Gently breathe in through your nose, mouth closed, for a count of six seconds. Don't fill your lungs too full of air.

3. Exhale for six seconds, allowing your breath to leave your body slowly and gently without forcing it.

4. Continue for up to 10 minutes.

5. Take a few additional minutes to be still and focus on how your body feels.

Simple Breathing Exercise

You can perform this simple breathing exercise as often as needed. It can be done standing up, sitting, or lying down. If you find this exercise difficult or believe it's making you anxious or panicky, stop for now. Try it again in a day or so and build up the time gradually.

1. ​Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Your abdomen should expand, and your chest should rise very little.

2. Exhale slowly through your mouth. As you blow air out, purse your lips slightly but keep your jaw relaxed. You may hear a soft "whooshing" sound as you exhale.

3. Repeat this breathing exercise. Do it for several minutes until you start to feel better.

Cheat Breathing vs. Abdominal Breathing

Most of us aren't really conscious of the way we're breathing but generally, there are two types of breathing patterns.

Thoracic (Chest) Breathing

When anxious, we tend to engage in thoracic or chest breathing, which causes an upset in the body's oxygen and carbon dioxide levels, resulting in increased heart rate, dizziness, muscle tension, and other physical sensations. Your blood is not being properly oxygenated, and this may signal a stress response that contributes to anxiety and panic attacks.

This type of breathing comes from the chest and involves short, rapid breaths. When you're anxious, you might not even be aware that you're breathing this way.

Diaphragmatic (Abdominal) Breathing

Diaphragmatic or deep breathing, on the other hand, stimulates the parasympathetic nervous system, which is part of the peripheral nervous system responsible for regulating heartbeat, blood flow, breathing, and digestion.

This type of breathing is deep, even breathing that engages your diaphragm, allowing your lungs to expand and creating negative pressure that drives air in through the nose and mouth, filling your lungs. This is the way newborn babies naturally breathe. You're also probably using this pattern of breathing when you're in a relaxed stage of sleep.

How Can I Tell If I'm Breathing Properly?

The easiest way to determine your breathing pattern is to put one hand on your upper abdomen, near the waist, and the other in the middle of your chest. As you breathe, notice which hand raises the most.

If you're breathing properly, your abdomen should expand and contract with each breath (and the hand on it should raise the most). It's especially important to be aware of these differences during stressful and anxious times when you're more likely to breathe from your chest.

Keep in Mind

How we breathe in and out depends on the type of breathing exercise we're using. Many breathing exercises involve breathing in slowly through your nose and exhaling through your mouth, but some others may direct you to breathe in and out through your nose.

To make deep breathing work for you, it's essential to listen to your body and be mindful of how anxiety is impacting your everyday life. If, after practicing deep breathing, you still feel severe anxiety, consider consulting a mental health professional or medical doctor for assessment and recommendations for treatment.

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Need a Breather? Try These 9 Breathing Exercises to Relieve Anxiety Quickly

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Breathing exercises can help reduce anxiety, stress, panic attacks, and fatigue. Learn how to use breathing exercise techniques for relaxation.

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Drinking water has numerous benefits. Water is crucial for many bodily functions, such as lubricating the joints, delivering oxygen throughout the body, preventing kidney damage, and more.

Around 60 percent of the body is made up of water, and around 71 percent of the planet's surface is covered by water.

Perhaps it is the ubiquitous nature of water that means drinking enough each day is not at the top of many people's lists of priorities.

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Possible benefits of drinking water range from keeping the kidneys healthy to losing weight.

To function properly, all the cells and organs of the body need water.

Here are some reasons our body needs water:
1. It lubricates the joints
Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints' shock-absorbing ability, leading to joint pain.
2. It forms saliva and mucus
Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.
3. It delivers oxygen throughout the body 4. It boosts skin health and beauty
Blood is more than 90 percent water, and blood carries oxygen to different parts of the body.
5. It cushions the brain, spinal cord, and other sensitive tissues
With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.
6. It regulates body temperature
Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.

Water that is stored in the middle layers of the skin comes to the skin's surface as sweat when the body heats up. As it evaporates, it cools the body. In sport.

Some scientists have suggested that when there is too little water in the body, heat storage increases and the individual is less able to tolerate heat strain.
7, The digestive system depends on it
Having a lot of water in the body may reduce physical strain if heat stress occurs during exercise. However, more research is needed into these effects.
8. It flushes body waste
The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.
9. It helps maintain blood pressure
Water is needed in the processes of sweating and removal of urine and feces.
10. The airways need it
A lack of water can cause blood to become thicker, increasing blood pressure.
11. It makes minerals and nutrients accessible
When dehydrated, airways are restricted by the body in an effort to minimize water loss. This can make asthma and allergies worse.
12. It prevents kidney damage
These dissolve in water, which makes it possible for them to reach different parts of the body.
13. It boosts performance during exercise
The kidneys regulate fluid in the body. Insufficient water can lead to kidney stones and other problems.

Some scientists have proposed that consuming more water might enhance performance during strenuous activity.
14. Weight loss
More research is needed to confirm this, but one review found that dehydration reduces performance in activities lasting longer than 30 minutes.
15. It reduces the chance of a hangover
Water may also help with weight loss, if it is consumed instead of sweetened juices and sodas. "Preloading" with water before meals can help prevent overeating by creating a sense of fullness.

When partying, unsweetened soda water with ice and lemon alternated with alcoholic drinks can help prevent overconsumption of alcohol.

Water helps dissolve minerals and nutrients, making them more accessible to the body. It also helps remove waste products.

These two functions make water vital to the kidneys.

Every day, the kidneys filter around 120-150 quarts of fluid.

Of these, approximately 1-2 quarts are removed from the body in the form of urine, and the rest is recovered by the bloodstream.

Water is essential for the kidneys to function.

If the kidneys do not function properly, waste products and excess fluid can build up inside the body.

Untreated, chronic kidney disease can lead to kidney failure. The organs stop working, and either dialysis or kidney transplantation is required.

Urinary tract infections (UTIs) are the second most common type of infection in the body. They account for around 8.1 million visits to health care providers in the U.S. every year.

If infections spread to the upper urinary tract, including the kidneys, permanent damage can result. Sudden, or acute, kidney infections can be life-threatening, particularly if septicemia occurs.

Drinking plenty of water is a simple way to reduce the risk of developing a UTI and to help treat an existing UTI.

Kidney stones interfere with how the kidneys work. When present, can complicate UTIs. These complicated UTIs tend to require longer periods of antibiotics to treat them, typically lasting 7 to 14 days.

The leading cause of kidney stones is a lack of water. People who report them often do not drink the recommended daily amount of water. Kidney stones may also increase the risk of chronic kidney disease.

In November 2014, the American College of Physicians issued new guidelines for people who have previously developed kidney stones. The guidelines state that increasing fluid intake to enable 2 liters of urination a day could decrease the risk of stone recurrence by at least half with no side effects.

Dehydration happens if we use and lose more water than the body takes in. It can lead to an imbalance in the body's electrolytes. Electrolytes, such as potassium, phosphate, and sodium, help carry electrical signals between cells. The kidneys keep the levels of electrolytes in the body stable when they function properly.

When the kidneys are unable to maintain a balance in the levels of electrolytes, these electrical signals become mixed up. This can lead to seizures, involving involuntary muscle movements and loss of consciousness.

In severe cases, dehydration can lead to kidney failure, which can be life-threatening. Possible complications of chronic kidney failure include anemia, damage to the central nervous system, heart failure, and a compromised immune system.

Some of the water required by the body is obtained through foods with a high water content, such as soups, tomatoes, oranges, but most come through drinking water and other beverages.

During everyday functioning, water is lost by the body, and this needs to be replaced. We notice that we lose water through activities such as sweating and urination, but water is lost even when breathing.

Drinking water, whether from the tap or a bottle, is the best source of fluid for the body.

Milk and juices are also good sources of fluid, but beverages containing alcohol and caffeine, such as soft drinks, coffee, and beer, are not ideal because they often contain empty calories. Drinking water instead of soda can help with weight loss.

It was previously thought that caffeinated beverages had diuretic properties, meaning that they cause the body to release water. However, studies show that fluid loss because of caffeinated drinks is minimal.

The amount of water needed each day varies from person to person, depending on how active they are, how much they sweat, and so on.

There is no fixed amount of water that must be consumed daily, but there is general agreement on what a healthy fluid intake is.

According to the U.S. National Academies of Sciences, Engineering, and Medicine, the average recommended daily intake of water from both food and drink is:

This would be around 15.5 cups for men and just over 11 cups for women. However, around 80 percent of this should come from drinks, including water, and the rest will be from food.

Men should drink around 100 ounces, or 12.5 cups of fluid

Women should drink around 73 ounces, or just over 9 cups

This means that:

Fresh fruits and vegetables and all non-alcoholic fluids count towards this recommendation.

when you have a fever

when the weather is hot

if you have diarrhea and vomiting

when you sweat a lot, for example, due to physical activity

Times when it is most important to drink plenty of water include:

Babies and children have a higher percentage of water than adults. When babies are born, they are about 78 percent water, but this falls to 65 percent by the age of 1 year.

Fatty tissue has less water than lean tissue.

Men have more water than women, as a percentage.

Here are some facts about water:

Do we drink enough water?

A study carried out by the Centers for Disease Control and Prevention (CDC) in 2013 analyzed data from the National Cancer Institute's 2007 Food Attitudes and Behaviors Survey.

7 percent of adults reported no daily consumption of drinking water

36 percent of adults reported drinking 1-3 cups of drinking water a day

35 percent of adults reported drinking 4-7 cups of drinking water a day

22 percent of adults reported drinking 8 cups or more a day

Out of a sample of 3,397 adults, the researchers found:

People were more likely to drink less than 4 cups of drinking water daily if they consumed 1 cup or less of fruits or vegetables a day.

The study only measured the intake of drinking water. Fluid can be gained from other beverages, but water is best because it is calorie-free, caffeine-free, and alcohol-free.

Seven percent of respondents reported drinking no water at all daily, and those who drank a low volume of water also consumed less fruit and vegetables. This suggests that a certain number of people are risking their health by not getting enough fluid.

Even if the respondents reporting low levels of water intake were obtaining enough fluid, it is likely that they would be obtaining it from sources that could potentially compromise their health in other ways.

"The biologic requirement for water may be met with plain water or via foods and other beverages," write the study authors. "Results from previous epidemiologic studies indicate that water intake may be inversely related to volume of calorically sweetened beverages and other fluid intake."

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15 benefits of drinking water and other water facts

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Drinking water is often overlooked as a necessary part of staying healthy. The body and blood are largely made of water, and so we need a lot of fluid to function. Consequences of not drinking enough include urinary infections and kidney stones. Find out here how drinking enough water helps the body function.

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There's something about grooving to the sound of music that seems to take all of our cares away.

Maybe it's the rhythm of your favorite tunes or the heart-pumping workout that gets you up and off the couch. Or perhaps it's the challenge of mastering the more complicated moves that brings you so much joy.

Regardless of your reasons, one thing's for sure: The physical, mental, and emotional health benefits of dancing are endless.

Whether you're 80 years young or 8 years old, engaging in physical activities that involve dance changes you.

From better physical and mental health to a boost in emotional and social well-being, moving your body to the sound of music can transform your life.

Physical

Dance is exercise, so the physical benefits of dancing will be similar to that of other cardio activities.

1. Improves cardiovascular health

The heart-pumping health benefits of dance are right in line with the Department of Health and Human Services' physical activity guidelines for adults. It states for health benefits, adults should do:

at least 150 minutes to 300 minutes per week of moderate-intensity exercise, or

75 minutes to 150 minutes per week of vigorous-intensity aerobic physical activity

Professional ballroom dancer and certified personal trainer Leon Turetsky says that all styles of dance make for great cardio workouts since your heart rate gets challenged from executing the different moves.

2. Improves balance and strength

Professional dancer Jonathan Tylicki, the director of education for AKT, a boutique fitness concept rooted in dance, says one of the reasons dance is such a great form of physical fitness is because it incorporates movements on all planes of motion and from all directions.

"Movements that we typically do in our daily life, like walking, taking the stairs, and common workouts like treadmills and cycling, occur in the sagittal plane, but dance works your body from all planes, including lateral and rotational, which turns on and conditions all muscles, meaning no muscle is left behind," he said.

This type of movement not only increases strength, it also improves balance.

3. Gentle on your body

Many forms of dancing, such as ballroom, are appropriate for people with limited mobility or chronic health issues.

If you have concerns about the intensity of a class, talk with your doctor and the instructor before starting the class. They can help you with any modifications, if needed.

Mental

4. Boosts cognitive performance

If you need a reason to get moving, consider this: A lot of research shows how dancing can maintain and even boost your ability to think as you age.

But how does this happen? Well, according to some studies, scientists have found that the areas of the brain that control memory and skills, such as planning and organizing, improve with exercise like dance.

Plus, unlike other forms of exercise, dance has the additional benefits of improving balance through rhythm and music.

5. Challenges your brain

If you've ever tried tap dancing, then you know exactly what we mean by dance challenging your brain.

Tylicki points out that the brain power you need to access for dance, specifically, requires you to focus on both the constant changing of movement and recalling moves and patterns.

This is an excellent form of mental exercise for your mind, regardless of your age.

Emotional

6. Is inclusive

One of the greatest things about dance is that anyone can participate. If you're able to move, even if it's only your upper body, you can dance.

This equalizer is what makes dance so popular with people who typically shy away from other forms of exercise.

7. Can be a social activity

While you may prefer to bust a move when no one is watching, there's something incredible about dancing with others.

Whether you join a ballroom or belly dancing class, dance with friends, or get shaking with your kids or grandkids, being around other people while dancing is good for your social and emotional health.

8. Helps boost your mood

"Movement and dance are extremely expressive, which can allow you to escape and let loose," Tylicki said. It's this "letting loose" that helps improve your mental and emotional health by reducing stress, decreasing the symptoms of anxiety and depression, and boosting your self-esteem.

Movement and rhythm comes naturally to kids, and when you get a child involved in regular dance classes, the benefits only get better.

Not only does dance allow kids to get their energy out, it's also a great (and often safe) way for them to express themselves.

Broadway dancer, choreographer, and dance fitness instructor Joseph Corella says the artistic side of dance gives kids the opportunity to learn to speak another language: the language of movement.

Dance training also teaches kids that diligent work pays off.

"If they continue to put in effort in class, they will literally see results in the mirror. It's such a concrete way for children to see that observing their actions and listening to guidance from teachers, combined with hard work, leads to positive results," Corella said.

Turetsky points out that dance also helps kids learn discipline, because they have to memorize and execute specific steps and body movements that require practice and perseverance.

Lastly, Turetsky says, they learn teamwork by having to work with other dancers toward a common goal, which translates to so many different areas in life.

All dance styles, ranging from traditional ballet and Bollywood to funk, have physical, mental, and emotional benefits. The key to how dance will benefit you is to find the style you enjoy the most.

Here are a few types to get you started:

Ballet

This is a very graceful and technical form of dance, but it's also perfect for all ages. It's universally known that ballet is the foundational style for all dance.

Turetsky says that's because you develop a basic understanding of:

Belly dance

Belly dancing is a great style to start with, especially if you want to learn how to express yourself by using your stomach muscles, core, arms, and hips.

"It is a style of dance that is very rhythmical and fun," Turetsky said. It's more suited to adults than kids.

Hip-hop

"Hip-hop is a very free and raw dance form where you get to express yourself to music with your entire body and posture," Turetsky said.

Hip-hop style is perfect for all ages, and it's especially great for people who want to dance to popular and modern music with lots of personality and style.

Tap

"Studying tap is like taking a music theory class with your body," Corella said.

Tap dancers learn how to hear different layers of music, subdivide rhythms, and create additional, complementary layers of rhythm on top of the music.

"They are instrumentalists as well as dancers, playing as part of the percussion section," he added.

When it comes to tips for dancing well, the experts all agree that the most important thing is to have fun. Beyond that, some other tips include:

Let go of insecurity and fear

The first step to dancing well is to let go of your insecurity and fear. This is true regardless of your level.

"Dancing - be it in front of a mirror, in a class, or in the middle of the dance floor in a nightclub, requires you to silence that voice in your mind that says you can't do it or that people are judging you," says Corella.

Dancing, he says, requires you to trust yourself, trust your training, and give yourself permission to fly.

Start with a strong foundation

Turetsky recommends that everyone do some ballet training, even if you want to focus on a different dance style.

That's because "ballet will teach you proper body alignment and how to use your core, so that no matter what movement you do, you'll be able to find your balance," he explains.

Practice outside of classes

While taking dance classes is very important, on top of that, Turetsky says you must also practice on your own to solidify the information and make sure your body develops the appropriate muscle memory. This is when having a mirror at home comes in handy!

Master the rhythm and timing before styling

Many people focus on the fun "styling" part right away, says Turetsky.

But if you're in a class to learn a specific style of dance, Turetsky says you need to get the basic timing and rhythm down first, and only then add your arms, personality, and flavor on top of it.

Position yourself correctly in class

You can do this by standing closer to the middle of the class, instead of the corner.

"This is especially helpful for beginners since you can see the instructor well, and the instructor can see you and help give you any corrections," explains Tylicki.

While dancing is as easy as turning on some tunes and moving around your living room, there are some more formal ways to learn different styles of dance and dance technique. Here are some ways to get started with dance.

Choose the style of dance that interests you the most

The first step is to choose a style or two that you're most excited to learn. Then, do some research on those styles to find out the best way to learn the methods and techniques.

Take a class at a dance studio

If you're ready for formal instruction, then starting at a dance studio is your best option. Most studios have classes ranging from intro to advanced.

Choose the style you want to try and sign up for an intro or beginner class. If you're not sure where to start, talk with the studio owner or instructor of the classes you're interested in.

Take a class at a fitness facility

Many gyms and boutique fitness studios offer dance-related classes, such as:

Watch a video series online

There are several formal programs online that will take you through the sequence of dance.

Check out YouTube

Beyond the more formal videos you can find online, YouTube is also home to some great clips and tips about dancing that are also free. If you can, project the videos up on your TV and follow along.

The benefits of dance encompass all areas of health, including physical, mental, and emotional. Not only does it give you a way to express yourself and have fun, but it also counts toward your cardiovascular exercise minutes for the week.

So, grab a friend, join a beginner or intro class, and get moving!

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Benefits of Dance: 8 Benefits for Adults and Kids

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There's something about grooving to the sound of music that seems to take all of our cares away. Maybe it's the rhythm of your favorite tunes or the heart-pumping workout that gets you up and off the couch. Or perhaps it's the challenge of mastering the more complicated moves that brings you so much joy.