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EmpowHER: Spotlight on women’s wellness

November 30, 2023

The holidays are a time of togetherness, of merry making and joy and magic. A time when many women find themselves caught in an impossible tangle of work demands, family responsibilities, and personal fulfillment.

Unfortunately, for many women, wellness takes a backseat to all life’s other responsibilities and demands, especially at this time of year. Sure, they want to luxuriate in the bathtub or hide under the covers with a book, but they also want to make sure everyone they love has their favorite food on the table when they gather and that nobody feels bummed by what didn’t make it under the tree.

Women’s wellness is not a one-size-fits-all concept. Just like one pair of jeans won’t suit every body, women’s wellness is a personalized journey meant to identify needs and desires and prioritize time for self. Some days wellness is about blocking off time for a facial with friends. Other days it’s just remembering to take your multivitamin!

Hormonal fluctuations, societal expectations, and constantly shifting roles makes the female experience one marked by never-ending triumphs and tribulations. Let’s explore a few unique challenges women face that can make prioritizing wellness a real challenge.

JUGGLING ROLES & EXPECTATIONS

Women, the eternal multitaskers, often perform a daily balancing act. From career development to family responsibilities, societal expectations to personal ambitions, the plethora of roles women assume can be both enriching and overwhelming.

This intricate balance often leads to stress, anxiety, and a constant battle to meet perceived expectations. Understanding and addressing these unique stressors is crucial to promoting mental health and support.

RIDING HORMONAL WAVES

The ebb and flow of hormones add another layer of complexity to the experience of women. Menstrual cycles bring about hormonal fluctuations that can impact mood, energy levels, and emotional well-being. Premenstrual Syndrome (PMS) and its more severe counterpart, Premenstrual Dysphoric Disorder (PMDD), are hormonally-triggered disturbances to mental wellness that can bring a woman’s world to a screeching halt.

As women transition through life stages, hormonal fluctuations during pregnancy and menopause bring on a new set of mental health considerations. Mood swings, hot flashes, and changes in sleep patterns can all contribute to emotional challenges.

MANAGING MOTHERHOOD

Motherhood is without question an incredible life experience, one that brings unmatched richness and joy… and stress and frustration and exhaustion. There, we said it.

Just like professionals working 60-hours a week are likely to burnout, so are moms putting in 24-hour-a-day shifts, 365-days-a-year. The demands of career, family, and personal aspirations mean mothers are constantly juggling the needs of others with their own. It’s not hard to imagine how exhausting it is to keep up this act.

Postpartum depression, anxiety, and the demanding nature of motherhood can create a mental health landscape that requires sensitive and comprehensive care. Women also take on the caretaker role and bear the weight of nurturing and supporting those around them. While this innate caregiving capacity is a testament to women’s strength, it also places significant demands on their mental and physical health.

NAVIGATING SOCIETAL PRESSURES

We live in a world dominated by airbrushed images and unrealistic social expectations, and it’s hard not to compare yourself to this picture-perfect alternate unreality sometimes. The societal demand for perfection can contribute to body image issues, stress, low-self work, negative self-talk, and mental health challenges.

The constant pressure to meet external expectations requires women to build resilience and practice self-awareness. Recognizing and addressing these societal pressures is important for creating a culture that supports women in their pursuit of health and well-being, free from unrealistic expectations.

SUFFERING IN SILENCE

Although the CDC reports women are 33 percent more likely than men to visit a doctor, there is still significant stigma surrounding mental health that gets in the way of women getting the help and support they need.

“The silent battles women face, often internalized due to societal norms, emphasize the need for open conversations, empathy, and comprehensive support systems,” said Catalina Villa, a psychiatrist at bonmente.

EMPOWERING WOMEN THROUGH AWARENESS

Understanding the challenges of women is the first step to getting them the care they need, when they need it, without any apologies or judgments. Women deserve comprehensive, compassionate, and personalized mental health care that addresses the nuances of their lived experiences. Our compassionate team at bonmente allows you to prioritize your mental health from the comfort and safety of your home. and encourages you to give yourself the gift of some grace this time of year.

Dodging Mental Traffic Jams During Life’s Transitions

August 31, 2023

Picture this… You’re cruising along the open road, the summer wind in your hair, and not a care in the world. Then, seemingly out of nowhere, your GPS (which in this scenario is your mind, by the way) starts yelling at you to hit the off-ramp to ‘Transitionsville‘ and now life is filled with stress, excitement, and uncertainty.

Navigating life’s surprises requires a bit of strategy, a splash of humor, some flexibility, a hint of curiosity, and a lot of self-compassion.

Let’s add to your resiliency toolkit and explore a few tips to help you dodge mental traffic jams during life’s transitions.

EXPLORE THE NEW TERRITORY WITH AN OPEN MIND.

This one is the classic back-to-school junction! Whether you’re off to college, starting a new semester, or sending the kids back to the classroom, this junction is notorious for causing a mental pile-up. The thought of new friends, challenging schoolwork, new expectations, and all of the social chaos can send you swerving.

“Will I fit in?”
“Can I handle the coursework?”
“What if he’s sitting alone at lunch?”

Embracing new beginnings is like opening a fresh chapter in the book of life. It’s a chance to reimagine, reinvent, and rediscover ourselves. Whether it’s starting a new job, moving to a new city, or simply choosing to let go of the past, new beginnings are filled with growth and opportunity.

KEEP GOING.

You’ve been eagerly awaiting this transition, but when reality takes an unexpected turn, it can be like hitting a pothole in the middle of a highway. The classes you were excited about turn out to be a total snoozefest, or the social scene may not quite match your social media-worthy visions. If this happens, slow down and look at the bigger picture.

Remember, life’s GPS recalculates routes all the time as you continue to build resiliency! Embrace the detours, challenges, and setbacks along the way and view them opportunities to learn and grow. No one has a picture-perfect life, so it’s essential to be mindful and practice self-compassion if things don’t go as planned.

MANAGE EXPECTATIONS & REALITY.

Transitions have a way of sneakily placing the weight of the world on your shoulders. Parents and kids should protect themselves from burnout at all costs by accepting that it’s not always possible to meet expectations… and the alternate reality isn’t necessarily a fail.

“Don’t give into social pressures and unrealistic expectations. Instead, give yourself, and your children, permission to cruise in your own lane,” said Sham Singh, MD, a psychiatrist with bonmente. “Remember that your worth isn’t tied to your science grade or how many goals you scored at the last game. Focus on finding balance and enjoying the ride without the constant pressure to measure up.”

LET BONMENTE GUIDE YOU THROUGH TOUGH TRANSITIONS.

As we enter a new school year and begin to navigate these mental traffic jams, remember that every red light eventually turns green. Our technology-forward psychiatric platform is here to help you manage life’s transitions and steer through the turbulence.

Work Stress? Unlock Your Resilience Potential

July 31, 2023

Imagine resilience as a muscle – the more you work on it, the stronger it becomes. In a world and workforce filled with challenges and stress, resilience doesn’t just help you withstand difficulties; it helps you bounce back stronger than before!

With 83% of US workers feeling the weight of work-related stress and a quarter of them deeming their job the ultimate stressor, it’s time to equip ourselves with resilience and take charge of our mental health. Read on to learn how to flex those mental muscles with three practical ways to boost resilience at work.

1. BE KIND TO YOURSELF

We all have that inner critic who loves pointing out our flaws and mistakes. But would you criticize and put down your best friend during tough times? Absolutely not! Self-compassion is the key to building resilience, so treat yourself with the kindness you’d show to your closest friend. This isn’t just some fluffy self-help mumbo-jumbo; it’s backed by science! Self- compassion reduces stress, helps you navigate tough situations gracefully, and fosters a positive outlook. Self-compassion is acknowledging that everyone makes errors and faces setbacks — part of being human.

Instead of dwelling on self-criticism, remind yourself that setbacks are growth opportunities. When you’re feeling overwhelmed, take short breaks throughout the day to recharge. Enjoy self-care activities like walking, enjoying your favorite snack, or practicing mindfulness.

2. CAPITALIZE ON THE POWER OF CONNECTIONS

Remember the last time you got stuck working on a high-priority project, juggling various tasks, and working long hours to meet a tight deadline? When facing this mountain of work, you felt immediate relief when you reached out to a coworker who offered a listening ear and sound advice. That’s the power of social support–a major resilience booster!

“Reach out to colleagues, friends, or family members who understand your work challenges,” said Ana Jimenez, PA-C. “Engage in open conversations with them, sharing your experiences and listening to theirs. Sometimes, knowing that others face similar situations can be incredibly reassuring.”

Additionally, participate in team-building activities or social events with your colleagues. These interactions foster a sense of camaraderie, enhancing workplace relationships and morale. Having a resilience tribe can provide emotional support, different perspectives, and valuable advice during tough times.

3. PRACTICE THE ART OF LETTING GO

We all had those “I-can’t-deal” moments at work, right? Stress is inevitable, especially in a fast-paced or mentally-taxing work environment. However, learning to manage stress is vital for building resilience.

While we can’t eliminate all stressors, we can control how we respond. Start by identifying stressors within your control, then focus on what you can change, letting go of what’s beyond your influence. Embrace problem-solving strategies to tackle challenges step-by-step. If you find yourself overwhelmed, take a moment to breathe deeply and regain your composure.

Practice stress-reduction techniques like meditation, exercise, or engaging in hobbies you enjoy because holding onto stress only depletes your resilience reserves. And if it helps, picture stress as that old, outdated fashion trend from the ’80s – it’s time to bid it farewell! By letting go of unnecessary worry, you free up mental space to tackle issues effectively and better care for yourself.

BUILD RESILIENCE AND UNLOCK YOUR POTENTIAL

Remember, resilience isn’t necessarily an innate trait but rather a skill you can develop. By treating yourself with kindness, building a strong support system, and managing stress proactively, you can improve your ability to handle challenges at work and promote better overall mental health.

As you move forward, armed with these practical strategies to boost resilience, face each day confidently. Embrace difficulties as opportunities for personal growth and keep that resilience muscle strong. And if you ever need extra support on your journey to resilience, don’t hesitate to reach out to our mental health professionals at bonmente, who are here to guide you.

Telepsychiatry: Stay Home, Feel Better!

April 28, 2023

Mental health is a topic often shrouded in stigma and shame, but the truth is that 1 in 5 Americans will experience some form of mental illness in their lifetime. That’s a whopping 20% – a staggering statistic, and it’s time we start talking more openly about mental health help. Moreover, it’s time to talk about the benefits of telepsychiatry…specifically at bonmente…and how you can move forward, feel better, and improve the quality of your life.

WHAT IS TELEPSYCHIATRY?

Telepsychiatry is a revolutionary form of mental health care that is quickly becoming the preferred way for people to receive psychiatric services. Better yet, it has been extensively studied and found to be as effective as treatment as usual for most mental health issues.

It is a form of telemedicine that involves the use of telecommunications technology to provide remote mental health services to individuals who want to skip a trip to the office. It has a number of benefits for those with mental health issues, including:

increased access to care,
improved quality of care,
more continuity in care,
better efficiencies in providing care, and
cost savings.

Telehealth is here to stay, and for those of us who spend too much time in traffic already, we are thankful!

Let’s take a closer look at who can benefit from telepsychiatry services at bonmente.

PEOPLE WITH A RANGE OF MENTAL HEALTH PROBLEMS

At bonmente, our providers are clinically and techonologically trained to care for all mental health problems through telemedicine platforms. If the condition can be treated in any other office setting, it can be done with telemedicine. For patients who are in crisis or need more intensive treatment, a telepsychiatry appointment can be the first step to getting a higher level of care.

Here are just some of the conditions that can benefit from telepsychiatry services at bonmente.

Anxiety disorders
Sleep disorders
Depression
OCD
PTSD
ADHD
Postpartum
Depression
Bipolar Disorder
Personality Disorders
Gender Dysphoria

These are also all conditions that, in some way, tend to make it difficult to get to appointments or feel comfortable seeking care in a public setting.

So, whether you have ADHD and time management is a challenge or depression that makes it feel impossible to get out of the house, telepsychiatry can help. Telepsychiatry makes it easier for people to receive the help they need from the comfort of their own homes.

PEOPLE WHO WANT TO PRIORITIZE MENTAL WELLNESS

You don’t need to struggle with a diagnosed mental health condition to benefit from telepsychiatry. We can help put together a customized care plan that helps you prioritize your mental health. Maybe you’re going through a tough time and need someone to talk to, or maybe you’re interested in learning new coping strategies for stress. Whatever your reason, telepsychiatry can provide support, tools, and guidance to help you succeed.

“Just like eating right and exercising, getting mental health ‘check-ups’ can be the difference between a bad day and a bad year,” said Jaspreet Takhar, PMHNP at bonmente. “Talking with a telehealth professional can help you gain clarity and perspective, no matter where you are in your mental wellness.”

PEOPLE WHO WANT TO TAKE CONTROL OF MENTAL ILLNESS

Mental health disorders can be incredibly debilitating and prevent people from living their best lives. If you’re feeling held back by a mental health disorder, telepsychiatry can help you find joy again. With the help of a licensed mental health professional, you can learn new coping skills and strategies for managing symptoms, developing healthier habits, and rediscovering the fulfillment of living a happy, healthy life.

Through telepsychiatry, bonmente offers a range of services to meet your unique mental health needs. Our team of experienced professionals can give you with the care you need – whenever and wherever you need it.

How To Navigate Holiday Stress & Family Conflict

November 23, 2022

The holidays are supposed to be a time of joy, love, and peace. But for many of us, the stressors of the holiday season get in the way of merry making.

From buying gifts, attending holiday parties, and dealing with family conflicts, the holidays can be tough to get through unscathed. We don’t have the official handbook on navigating holiday stress (and family drama), but these tips from our team can help you manage holiday stress without losing your mind.

CREATE A BUDGET... AND STICK TO IT.

There may be many things we want to do and people we want to please around the holidays. But when it’s all said and done, our bank account doesn’t give a hoot about the holiday spirit. So how do we manage our financially-triggered holiday stress and stay within our budget?

“Before filling up your holiday calendar or shopping cart, sit down and create a budget you can stick to,” says Rachel Jumonville, PA-C, a bonmente provider. “Following a budget doesn’t mean you have to skimp on gifts. It might mean being mindful of spending, getting creative with gifts, or scaling back on some of your party plans.”

And if you’re feeling guilty about saying no to people or not buying a gift for your great-uncle Bob, don’t worry! Putting your needs first during the holiday season is okay, and the people who love you will understand.

TAKE PLENTY OF MENTAL BREAKS & ME TIME.

One of the best ways to manage holiday stress is to take regular mental breaks. Step away from the holiday bustle for a few minutes here and there to clear your head. These little check-ins help you decompress and offload some of the chaotic energy that comes with the season, making you better equipped to handle stress when it comes.

If you’re feeling especially stressed, take a quick walk or do some simple exercises to get your blood flowing. It’s amazing what a few jumping jacks can do… If the family conflict starts to heat up, give yourself permission to walk away and take a few deep breaths.

SET REALISTIC EXPECTATIONS & BOUNDARIES.

The holidays are a time when family dynamics can come into sharp relief. If you dread spending time with certain family members or friends, set some expectations and boundaries. For instance, if you know that nosy Aunt Susie will pry into your love life or that Uncle Bob will have one drink too many and talk politics with anyone who will listen, mentally prepare yourself ahead of time. Then, communicate your needs and limits clearly and firmly.

This doesn’t mean you have to create a big drama – in fact, setting boundaries can help everyone enjoy the season with less of it. And that’s something everyone can be thankful for. Set realistic expectations to avoid feeling overwhelmed and disappointed. And by maintaining boundaries, you can protect your time, energy, and generosity before other people or triggers have a chance to take advantage of it.

REMEMBER, YOUR MENTAL HEALTH TEAM IS JUST A CLICK AWAY.

T elepsychiatry is a flexible and convenient option if holiday stress or family conflict is becoming too much to handle on your own. At bonmente, our team is experienced in helping people healthily manage their stressors and other mental health concerns that can be especially triggering this time of year. For this reason, we offer extended hours and Sunday appointments so that you can get help and support when you need it. We’re here for you.

SPOTLIGHT ON MENTAL HEALTH… and ACTION!

October 21, 2022

Many celebrities have spoken up about mental health struggles in the last few years (thank you Chrissy Teigen, Demi Lovato, Michael Phelps, and Lady Gaga!!), but if you’ve been tuned in the last week, you may have seen mental health has moved from a side show to the main stage.

On Saturday, Megan thee Stallion, known as the Hot Girl Coach and the H-Town Hottie, proudly strut a new title.

Miss Anxiety.

The award-winning artist who inspired a season of self-confidence for women of all shapes, sizes, and colors went on national television and said out loud that she has body issues and anxiety. That she should get help. That she just wants to talk to somebody who gets her.

WE KNOW THAT FEELING.

If that wasn’t enough to raise awareness of the impact of mental health issues, Taylor Swift followed it up in the wee hours this morning with an album that speaks to her eating disorder and depression.

In Anti-Hero, she perfectly describes the insomnia of depression that so many people wrestle with when she says:

Midnights become my afternoons
When my depression works the graveyard shift
All of the people I’ve ghosted stand there in the room

Between the two of them, these women have released more than a dozen albums, won nearly 50 Grammy awards, and endured the brutal scrutiny of the public eye for almost 20 years.

Despite the social dissection of their entire being, they have generously offered up more vulnerability, invited us in to see who they really are, and shown us their innermost struggles. Most people can’t even do that with their own family members.

STOP THE STIGMA. GET HELP.

These public journeys of healing do so much to eliminate the stigma surrounding mental illness and end the unnecessary suffering of those who resist seeking treatment.

“Some people may not recognize their mental health struggles or may feel embarassed to acknowledge them,” said Mottsin Thomas, a psychiatrist at bonmente.

“But when a celebrity or other admired person speaks about their challenges, it helps others feel seen, to find words for their own experience, and hopefully to seek help.”

If these songs speak to you or if you want to talk to someone who gets you, give bonmente a call today.

3 TYPES OF FATIGUE WE SHOULD TALK ABOUT

August 30, 2022

We’re all tired.

Many Americans are downright exhausted. More than half of the respondents in one survey (55%) said no amount of rest helps them feel focused. But trouble concentrating is only one side effect of fatigue, and not all fatigue is created equal.

“It’s important to remember that

fatigue isn’t always associated with lack of sleep,”

said Vides Apresto, PMHNP at bonmente.

“There are three different types that often go unspoken, though they are just as debilitating.”

Helper Fatigue

Helper fatigue is when you pour your energy and effort into helping others at the expense of your well-being. It’s when you’re always the one picking up the slack, offering a shoulder to cry on, or lending a listening ear. Other natural helpers include those who regularly volunteer or help out friends and family in need.

While helping others can be an enriching experience, doing so at the expense of your own needs is not sustainable in the long run. It can lead to one feeling overwhelmed, stressed, and even resentful. By taking care of themselves, helpers can ensure they have the energy and resources needed to continue supporting others.

One way to prevent helper fatigue is to set boundaries and say no to requests that put your needs on the back burner.

If you’re suffering from helper fatigue and feeling drained, don’t be afraid to put yourself first for once. Your loved ones will understand.

Anxiety Fatigue

While everyone experiences anxiety differently, those who suffer from anxiety fatigue often find that stressful situations exacerbate their symptoms. As a result, it can become difficult to manage day-to-day tasks, and even simple tasks can feel insurmountable.

For many people, anxiety fatigue is a chronic condition that requires ongoing management and treatment through therapy and relaxation techniques. If you’re struggling with anxiety fatigue, consider consulting a therapist who can work with you to identify your anxiety’s root cause and develop a treatment plan to help you regain control of your life.

Empathy Fatigue

As the ability to understand and share the feelings of another, empathy is a key part of emotional intelligence that helps us build strong relationships.

However, empathy can also lead to mental or emotional fatigue from caring for those experiencing difficult life circumstances. Often described as feeling “drained” or “burnt out,” empathy fatigue can manifest as physical exhaustion, anxiety, depression, irritability, and difficulty concentrating.

Empathy fatigue can happen to anyone constantly exposed to the pain and suffering of others, such as healthcare workers, first responders, social workers, or even friends and family members.

Empathy fatigue can also result from indirect exposure to traumatic events such as natural disasters or mass shootings by watching or hearing about them. Those who struggle to find a balance between observing the news and absorbing it are typically more at risk of becoming overwhelmed by the difficult life events of others. For this reason, empathy fatigue has become a major concern through our nation’s COVID-19 pandemic.

Empathy is a powerful emotion, so knowing your limits is important. The good news is there are steps to take to overcome empathy fatigue. These can include establishing boundaries, practicing self-care, seeking professional help, and staying connected to supportive people in your life.

Let's Fight Fatigue Together

While not all types of fatigue are created equal, they matter just the same. Though each is unique, these three fatigue types all share one common theme: a state of being overwhelmed and stressed. By understanding these different types of fatigue and what causes them, you can take steps to prevent them from taking over your life.

If you or someone you love is looking for a psychiatrist in Long Beach, don’t hesitate to reach out to our team. We can help you overcome fatigue by finding a customized treatment plan for renewal.

THE DOS & DON’TS OF SOCIAL ANXIETY

June 22, 2022

It’s the middle of the workday, and you can’t focus. Again. What will I say? You wonder. Will people like me? Will I make a fool of myself?

These thoughts can be so intrusive and disruptive. Lately, it seems like they are popping up more frequently just before the weekly team meeting or the post-work happy hour you’ve been invited to. While the fears or questions may vary, the reason is always the same: your social anxiety might be getting the best of you.

If you’re someone who experiences social anxiety, you know that it can be debilitating and make even the simplest tasks seem impossible. You may avoid all social situations or only go to a few that are “safe.” This means everyday activities like going to the grocery store can feel overwhelming and terrifying, let alone attending a party or small get-together.

If you’ve ever wished you could feel more calm and confident in social settings, check out these dos and don’ts from our bonmente team.

DO go out for cocktails with your colleagues.

DON'T drink to feel at ease.

It can be difficult to face your fears, but your anxiety and social life will improve if you put yourself out there and face your social anxiety head-on.

This may all sound counterintuitive, but you will eventually feel more at ease in social settings the more experience you get. You will not, however, feel more at ease the more you drink to dull your worries. Instead, you may end up feeling more anxious and isolated.

Whether it’s cocktails with your colleagues or a friend date to yoga, start saying yes to more invitations to do new things and saying no to unhelpful coping mechanisms.

DO counter your fears with positive self-talk.

DON'T compare yourself to others.

When you’re feeling anxious, it’s easy to fall into a negative thought spiral where you only focus on all the ways you think you’re not good enough. When everyone else seems to be carrying on just fine, and you feel alone or rejected, combat these negative thoughts by counteracting them with positive self-talk.

For example, if you’re thinking, “I’m so shy and boring, no one is ever going to want to talk to me,” try to counter that with “I am an interesting person, and I have a lot of great stories worth hearing.“

DO get yourself out there.

DON'T hide behind your phone when you do.

In today’s world, hiding behind your phone when feeling anxious in social situations is too easy. But this will only make you feel more isolated and won’t help you build the confidence you need to face your fears.

So instead of using your phone as a crutch, put it away and focus on being present. Talk to the people around you, make eye contact, and engage in conversation.

Do reach out for professional support.

DON'T go it alone.

It can be difficult to open up about your social anxiety, but finding professional support can make all the difference.

“Anxiety is a highly treatable mental illness,”
said Mottsin Thomas, a psychiatrist at bonmente.”With the right combination of therapy, medication, and lifestyle changes, patients can take control of their anxiety and lead better lives.”

If you’re unsure where to start, begin with an evaluation from our trusted team. We promise, getting a psychiatric evaluation is it not as scary as it sounds.

You don’t have to push through the symptoms of social anxiety alone – let’s come up with a treatment plan just for you.

SUMMER STRESSORS ARE COMING- GET READY!

May 27, 2022

The kids will be out of school. The days are longer. Everyone is bored. Can you feel the stress building already?

Is it summer break or a summer nightmare?

Summer is often a time of year associated with vacations, relaxation, and sleeping in, but that’s far from the truth for some families. Summer is a stressful season to be a parent. Let’s talk about the top summer stressors families face and tips you can use to help find your zen this summer.

Finding Childcare When School Is Out

Each summer, working parents are faced with the task of finding childcare to replace those in-school hours. Not only can this cause financial stress for some families, but summer camps and daycares often fill up months in advance.

For parents with children who can stay home without adult supervision, the stress adds another layer of duty during the busy workday. When school was in session, it provided a sense of security and routine which allowed you to be more focused and productive at work.

Now that they are at home, it’s stressful to keep checking in on them. You also have to field their questions about how to make lunch or where you put their roller skates each hour. No wonder it’s hard to find focus and productivity during summer break.

Tip: Summer is the perfect time to work on your work/life balance. If possible, talk to your boss about adjusting your hours or working a more flexible schedule during summer break. If you aren’t having any luck because every daycare and summer camp in town is already filled, reach out to your support networks to see if they have recommendations or ideas (hello, nanny share!).

Losing ‘Me Time’

Summer is here, and you can’t even use the bathroom alone! The kids are around all of the time, and it makes keeping your sense of calm really difficult. When school was in session, the kids had sports, extra-curricular activities, assignments, and early bedtime, but now that’s gone. So how do you find some time for self-care during this busy season?

Tip: Be flexible! Remember that self-care isn’t about a long trip to a fancy spa. Look forward to incorporating ‘me time’ whether it’s using the daycare at the gym or waking up 30 minutes earlier to enjoy coffee by yourself. Once again, don’t forget to lean into your support network to see if you can arrange a few get-togethers that can buy you a few hours of adult time. Playdates can be great but don’t forget to return the favor.

Staying Healthy

Cheeseburgers, hot dogs, ice cream, and s’mores around the campfire are a few staples of summer cuisine. But these aren’t always healthy options. Add to that the fact that it’s easy for kids to snag a ‘few extra hours’ hooked up to devices and video games while mom and dad are at work.

There’s no question that summer disrupts the routine of just about every family with school-aged children,” said bonmente’s Teri Arana, LCSW. “It’s normal to feel an increased level of stress and anxiety during this time of year, but try to plan ahead and create healthy routines to keep you on track.”

We’re Here For Support-This Summer & Beyond

With summer stressors knocking on your door, now is the perfect time to book an appointment with our team. The best part is you don’t even have to leave home, making therapy more convenient than ever! Let’s put together a plan that will help you beat stress and manage anxiety to enjoy all the summer has to offer.

If you or someone you love is looking for a Psychiatrist in Long Beach, CA, give our team a call today!

WHY IS IT SO HARD TO JUST GET STARTED?

March 23, 2022

We’ve all had that feeling before…

The feeling of excitement and optimism you get when a new opportunity arises. Maybe you are taking on a new project at work that comes with a nice salary boost. Perhaps you finally enrolled in the gym across the street from work so you can go during your lunch break.

But why does it feel like the wheels start to fall off when you decide to change something in your life?

You can’t get started on your new project at work because your to-do list is a mile long. Now all of the extra work you need to do is cutting into your gym time (at least that’s the excuse you are going with).

You’ve felt like this before.

You are excited to start a new project, task, or goal, but for some reason, you just can’t seem to get started. You’re stuck and you don’t know why… you just know that starting something new has always felt like this.

Why is it so hard just to get started?

This is incredibly frustrating, especially when you feel like you should be able to “just get started.” You have all this ambition and motivation when you first come up with the idea, but eventually, that starts to fade. Maybe it’s analysis paralysis. Maybe it’s the underlying self-doubt moving beneath you like quicksand, and the harder you struggle, the more stuck you become.

It’s time to finally get started on that project or goal you’ve wanted to do for months (or even years!). Before you let another day go by, here’s how to find the motivation to just get started.

Let Go Of The Past

Reflect on your old story before you rewrite a new one. We like to get caught up in what we perceive as our “failures.” But it’s important to remember that these are just experiences – nothing more, nothing less.

What held you back in the past? Why did you give up on other projects or goals?

Just because you didn’t achieve something in the past doesn’t mean you’re incapable of achieving it now. More than likely, it’s the story you’ve written about your past that’s holding you back now, making you believe you are.

So, take a deep breath, accept your past for what it was, and make room for what is to come. It’s time for a fresh start.

Set A Deadline

If you’re struggling with motivation, it might help to set a deadline for yourself. A sense of urgency will help you dedicate yourself to what’s important.

Remember to start with the easy stuff. Frequently, we procrastinate because the task in front of us seems daunting. But if we break it down into smaller parts, it becomes a lot less scary. Focus on the things you know you can reasonably accomplish. This will help build your confidence and momentum.

Practice Visualization

To achieve anything, we must believe that it’s possible. So, practice being hopeful! Go one step further than that by imagining it was already true.

Close your eyes and visualize yourself completing the project or goal using all five senses. With visualization, you are training your subconscious to believe it’s possible. Therefore, the more you visualize it, the more likely it will happen because thought precedes action.

Find Your Inspiration

Find what inspires and motivates you, whether it’s a role model or an article/book/speech that resonates with you.

“As the saying goes, If you want to live a life you’ve never lived, you have to do things you’ve never done,” said bonmente’s Teri Arana, LCSW. “Sometimes you need to step out of your comfort zone to find your motivation, especially when trying something new.”

When you’re feeling stuck, revisit this source of inspiration to help get yourself moving. Better yet, bring it to the foreground. Stick it to your wall, set it as your wallpaper – curate your life’s content around inspiration and motivation.

Reflect On Your Purpose

Even if you think you’re 100% sure of what motivates you, don’t take another step before re-evaluating your purpose.

Don’t be quick to dismiss this, either.

The possibility is always there that your values and interests have changed over time, but you haven’t acknowledged nor accepted them yet. Consider that the reason you’ve not been so quick to set yourself free is that this idea or habit – whatever it may be – isn’t what you want. And wouldn’t you rather know now?

Ask yourself the following questions:

What do I enjoy so much that I lose track of time when I do it?
What did I enjoy most in the past? What are my favorite things now?
What makes me happy?
What am I grateful for?

Ease Up On Yourself

The prospect of a new project or healthy habit can certainly make you feel stuck, but being hard on yourself will only ensure you stay that way.

It’s easier to get bogged down by our fears and doubts than it is to get started. Shift your focus away from the pressure you’ve put on yourself before you lose sight of this simple notion. Aim for progress over perfection, and you will begin to break free from the motivation quicksand and come out on top.

Get started on self-improvement with an appointment.

Telemedicine in Long Beach, CA

We can help you shake off those feelings of uncertainty, self-doubt, stress, and anxiety so you can just get started this spring! Let’s talk about what’s holding you back or highjacking your focus. We’re here to help you find a renewed sense of clarity and focus so you can reach your goals then make new ones!