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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.

How to enjoy “the most wonderful time of the year”

October 31, 2023

Tis the season for celebrating… or so they say.

From getting enough Halloween candy to making it to midnight on New Year’s Eve, the next three months are some of the most demanding of the year. Sure, the most fun and festive too, but all that holiday bliss comes wrapped in some serious stress.

Your to-do list seems to grow a mile high overnight, outlining everything you need to should do. Soon, you feel like the star of a holiday movie trying to pull off a picture-perfect celebration on little sleep, no energy, and an empty bank account.

If that scenario sounds all too relatable, consider this your invitation to skip the stress, bypass the chaos, and kick the holiday expectations to the curb this year! It’s time to break free from these self-imposed holiday demands and embrace the season with open arms.

Here are three positive mindsets that can help you let go of holiday expectations and rediscover the magic of the season.

1. I will do my best, and that will be enough.

If you find yourself falling to a comparison trap this season, take a step back and analyze your triggers. Was it the incredible holiday light display in your neighbor’s yard? Maybe the flawless dinner spread you saw on Instagram is leaving you second-guessing your Thanksgiving tableware?

Whatever the cause, it’s essential to watch out for comparison traps during the holidays that can sap the joy from your festivities.

2. I will spend money wisely.

Gift-giving is a wonderful tradition, but it shouldn’t empty your wallet or max out your credit card. Instead of dwelling on luxury, think about thoughtful, sentimental gifts. A homemade craft or a meaningful card can mean more than any expensive gadget. Giving during the holiday season (or any time of year) can significantly benefit your mental health.

When you give, you shift the focus from your concerns to the well- being of others, which can create a sense of purpose and fulfillment. The act of giving releases endorphins, which can elevate your mood and reduce stress. It also strengthens feelings of empathy and connection, enhancing your overall emotional well-being. There are so many reasons to give that have little to do with how much you actually spend.

3. I will protect myself from burnout.

It’s the season of invitations galore, and FOMO (Fear of Missing Out) kicks in big time. But remember, it’s okay to say ‘no’ when you’re overwhelmed.

Prioritize self-care and quality time with loved ones. No one’s keeping score on your holiday party attendance record! Make a promise to yourself to avoid burnout this year by doing what you can, when you want to, and on your terms.

Remember that it’s perfectly fine to have moments of stress or sadness during the holiday season. It’s natural. Allow yourself to feel all the emotions that come your way, and remember that it’s okay to take a break and practice self-care when you need to.

We'll get through this together!

As you navigate the upcoming holiday season, remember that you don’t have to face challenges alone. Therapy is a valuable resource that can provide support, coping strategies, and a safe space to explore your thoughts and emotions during this potentially stressful time.

Our team is committed to your well-being, and we’re here for you wherever you are. Whether you’re celebrating at home or traveling, our online therapy services make accessing the help you need convenient.

Let this season be one of self-care, resilience, and personal growth. Reach out to us, and let’s work together to make your holidays a time of healing, growth, and joy.

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.

The Sneaky Creep of Depression

June 29, 2023

Feeling down or unmotivated lately? Notice a shift in your mood?

COULD IT BE MORE THAN JUST A BAD DAY?

Depression isn’t something that happens overnight. It’s more commonly a slow, gradual process that starts with subtle signs and symptoms that, if overlooked, can develop into a more debilitating condition. That’s why it’s important to pay attention to those early warning signs so you can get the help and support needed to prevent depression from taking over your life.

Some subtle signs can indicate when someone is slipping into depression. Understanding these early warning signs of depression can help you recognize potential mental health issues and take steps toward seeking professional assistance when necessary. The following five common signs of depression and how they may manifest in our lives can help you better understand if depression could be affecting how you feel right now.

YOU'RE OVER OR UNDER-SLEEPING.

Have you noticed significant changes in your sleep patterns lately? Depression often disrupts your ability to get a restful night’s sleep. Some individuals may experience insomnia – struggling to fall asleep or waking up frequently at night.

On the other hand, oversleeping or feeling excessively tired despite getting enough sleep can also indicate hypersomnia, another sign of depression. Paying attention to your sleep habits and any significant changes can be a valuable clue.

YOUR ENERGY IS LOW.

Do you feel like you’re dragging yourself through the day? Maybe those simple tasks that used to be a breeze now feel like tasks you’d rather avoid? It could be a sign of depression. This sneaky condition drains our energy levels and blurs the line between being physically tired and feeling persistently drained.

Plus, we mentioned how it messes with your sleep patterns, which can affect mood-regulating neurotransmitters like serotonin and dopamine. Suddenly, things that you used to enjoy can seem like total buzzkills. While we all have days when we feel tired, depression-related fatigue is a different animal entirely. So if you’re feeling unmotivated, consistently fatigued, or unable to find joy in activities you once found fun, it may be time to talk to someone.

YOU'RE STRUGGLING TO KEEP UP... WITH THE BASICS.

Depression can zap your energy and motivation, making it difficult to keep up with basic tasks and personal hygiene. If the schedule you used to maintain without a second thought starts to feel impossible, it may be time to take a little personal inventory. Or if you’re skipping things like brushing your teeth, showering, or fixing your hair, depression may be settling in for a visit.

“Depression can seriously mess with your concentration and focus, making even the simplest tasks seem impossible to complete,”
said Claudette Banda, PMHNP.
“This often results in a noticeable drop in productivity at work or school, leaving you frustrated and defeated.”

Remember, a slip in hygiene or function is not a reflection of your character or worth! Rather, it’s a symptom of depression affecting your behaviors and daily functioning.

YOU'VE BEEN SOCIALLY ISOLATING.

When depression hits, you might feel like you can’t handle being around other people. Socializing can feel like a burden, so you cancel plans, skip out on social events, and start avoiding your friends and family. But here’s the thing: isolating yourself can make your depression even worse.

If you’re noticing a big dip in your social life or going out of your way to avoid being around others, that’s a sign that you might be dealing with depression.

YOU'RE MORE ANXIOUS AND IRRITABLE LATELY.

Have you been feeling more anxious lately or overly frustrated with small things? Well, it’s not uncommon for anxiety and depression to tag-team or for depression to show up as aggravation. But don’t worry; discussing your experiences with a healthcare professional is crucial. Since the symptoms overlap, they can help you figure out whether it’s depression, anxiety, or both and then provide the right kind of support.

DON'T GUESS... GET DIAGNOSED!

If you or someone you know is struggling with these warning signs, the mental health professionals at bonmente can provide a proper diagnosis, guidance, and treatment options.

At bonmente, we understand the challenges of living with depression and are here to support you. With our convenient and prompt telepsychiatry services, you can access professional help from the comfort of your own home. Our experienced team of psychiatrists, nurse practitioners, physician assistants, and therapists provide personalized care to address your unique needs.

Remember, the sooner you address your mood, the better. Early intervention increases the odds of early remission, so if you’ve noticed any of these early warning signs, reach out to bonmente today and take the first step toward reclaiming your well-being. You deserve support and the opportunity to live a fulfilling life free from depression.

Caregiver Crash: Tips To Enjoy The Busy Summer

May 30, 2023

Summer brings with it a unique set of challenges for caregivers. Scheduling conflicts, transportation woes, and dealing with behavioral changes can all add to the challenges of juggling your own well-being while meeting the needs of those you care for making it essential to find ways to reduce stress in your life.

With weddings, parties, celebrations, work, and of course, the long-awaited school break, it’s like a chaotic game of Twister but without the fun colors and giggles. You might feel burnt out and overwhelmed with all these activities and youngsters vying for your attention. But you don’t have to let the summer rush leave you feeling as frazzled as your sun-damaged hair.

So grab a cool drink, and let’s dive in face-first, tackling caregiver crash with strategies to help you enjoy the summer while maintaining your sanity.

PLAN AHEAD.

Planning might not sound like the most exciting summer activity, but trust us, it’s a game-changer. Create a schedule that includes all the important events and tasks… and then DELEGATE responsibilities to family members or reliable friends who can lend a helping hand. Planning and sharing responsibility helps minimize surprises and reduces stress levels, allowing you to navigate the summer chaos more smoothly… and enjoy a bit of it yourself.

CONNECT WITH OTHERS.

As caregivers, we tend to put everyone else’s needs before our own – and for some parents, that often looks like spending time with our kids as if they were our only friends. So in case you needed this reminder, this doesn’t have to be the case.

Socializing and connecting with others – particularly those who can offer advice and support, such as other caregivers – can work wonders for your mental health. The point is, you’re not a bad parent or caregiver if every event you participate in revolves around making those who depend on you happy. Instead, your sanity depends on also looking out for your happiness.

PRIORITIZE SELF-CARE.

CareGIVERS, not careTAKERS, right? Well, if you don’t take time to refill your tank, it will go empty, and then no one will get anywhere. Allow yourself some downtime, and add it to the calendar if you have to. An evening walk with your fave podcast, 20 minutes of reading that trash book before bed, blasting the radio with the windows down and the AC on… whatever you love, whatever makes you feel invigorated, do it. For you and everyone around you.

“Self-care isn’t just a buzzword; it’s a necessity,” said Claudette Banda, PMHNP. “Take time for yourself this summer, guilt-free. Do something that brings joy and relaxation. Practice mindfulness to stay in the moment and let go of stress. Engage in physical activities that get endorphins flowing.”

TAKE ADVANTAGE OF TELEPSYCHIATRY.

Let’s not overlook the incredible benefits of telepsychiatry for caregivers, especially during the busy summer months. Telepsychiatry offers convenience, accessibility, and flexibility. It’s like having a therapist in your pocket! Need support during your vacation travels? Having a meltdown that’s got nothing to do with the weather? No problem! Just hop on a video call and get the help you need. Telepsychiatry can be your secret weapon to manage any anxiety or stress that comes your way.

Bonmente is an excellent option for telepsychiaatry services, providing convenient and accessible mental health care at your fingertips.

ENJOY THAT SUMMER SELF-LOVIN!

Summer can be challenging for caregivers, but it doesn’t have to be a never-ending rollercoaster of exhaustion. By planning, connecting with others, prioritizing self-care, and utilizing telepsychiatry, you can enjoy the summer while maintaining your mental health and well-being.

So go out there, embrace the vibrant colors and long sunny days, and create beautiful memories!

5 Tips to Reduce Stress and Ease Depression

March 21, 2023

Are you feeling stressed out and overwhelmed? Does it sometimes seem like the weight of the world is on your shoulders, making it hard to even get out of bed in the morning? We hear you.

We know that navigating the challenges of stress and depression makes it hard to find your way back to a place of calm and contentment. That’s why our team of expert mental healthcare providers have put together this list of five tips to help you reduce stress and ease depression.

Whether you’re dealing with a tough day or a more long-term struggle, these tips will help you feel more centered, more in control, and more like yourself again.

1. GET MOVING!

Do you want to reduce stress and feel good both physically and mentally? Exercise is the key.

When you get moving, your body releases endorphins, like little mood-boosting magic potions. Your brain gets a jolt and starts making new connections. And the best part, it doesn’t take much to feel the benefits of movement.

“Even a short walk around the block, a gentle yoga session, or any other physical activity you enjoy can do the trick,” said Jaspreet Takhar, PMHNP at bonmente. “Try cycling, swimming, or dancing if you’re feeling more adventurous. The secret is to make it a regular part of your routine and watch the stress melt away.”

2. DISCONNECT FOR A WHILE.

Thanks to our phones and social media, today’s world is more connected than ever. But sometimes, all this connectivity can add to our stress and anxiety. That’s why it’s important to take some time to disconnect every day. Give yourself a break from your phone and computer, even if it’s just for 30 minutes. Use this time to go for a quick walk, read a book, meditate, or enjoy peace and quiet. You’ll be amazed at how much calmer and more relaxed you feel.

3. AIM FOR BETTER SLEEP.

A lack of sleep can make stress and depression worse, so concentrate on improving the quality and quantity of the ZZZs you’re getting. Stick to a consistent sleep schedule, and avoid screen time before bedtime, as the blue light from electronic devices can disrupt your sleep patterns.

Instead, develop a relaxing bedtime routine, like taking a warm bath or reading a book. Try listening to soothing music or doing some deep breathing exercises. Before you know it, you’ll sleep like a baby, waking up refreshed and ready to tackle anything!

4. EAT BETTER.

Did you know eating a balanced diet can impact your mood and stress levels? You are what you eat, as they say! You feel better physically and mentally when nourishing your body with whole, nutrient-dense foods. On the other hand, filling up on processed junk food and sugary treats can leave you feeling sluggish, irritable, and stressed out.

So, what should you be eating? Add more fruits, vegetables, and whole grains to your meals. These foods are packed with everything your body needs to function at its best. Plus, they’re delicious!

5. ASK FOR HELP.

Sometimes, we need extra support to manage our mental health. This may mean offloading some chores on your partner or asking friends for a favor. It may also mean turning to the pros.

Bonmente’s technology-forward psychiatric care makes getting help easy. You can have a virtual appointment with a licensed psychiatric provider at your convenience from anywhere. It’s the perfect solution for those who need mental health support but don’t need another thing stressing them out. Contact us today to learn more!

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.

The Seasons Are Changing, But Your Mood Doesn’t Have To

November 3, 2022

Have you noticed that beautiful sunset you enjoyed all summer now takes place around 6:00 PM? The season of sunshine is slowly slipping away, trying to sneak off without us noticing. It’s dark when you wake up and dark when you get out of work. Your brain and body can’t seem to figure out what time is it again? The temperatures are cooler, and this lack of sunshine can really impact the way you feel.

NOTICE A DIP IN YOUR MOOD WITH SEASONAL CHANGE? YEP, LOTS OF US DO.

“Seasonal Affective Disorder (SAD) affects 15 million adults or 7.1% of the U.S. population,” said Ana Jimenez, PA-C, of bonmente. “You don’t have to live in sub-zero climate to experience symptoms of SAD. It can happen right here in sunny California.”

WHAT IS SEASONAL AFFECTIVE DISORDER?

Seasonal affective disorder (SAD) is a form of depression closely linked to changes in the seasons, and it can make you feel like you’re in a constant state of gloom. But there’s no need to let your mood take a nose-dive just because the seasons change. There are ways to overcome SAD and keep your spirits high all year.

If you feel down or depressed for no apparent reason during the fall or winter months, you may suffer from seasonal affective disorder. While the exact cause of SAD is unknown, it is believed to be related to a disruption in the body’s circadian rhythm – the natural 24-hour cycle that regulates our sleep-wake cycle.

People with SAD may have difficulty adjusting to shorter days and less sunlight. For this reason, SAD usually hits people the hardest in the fall as the days get shorter and continue into the winter. For some people, SAD can also occur in the spring or summer, although this is less common.

HOW CAN I TELL IF I HAVE S.A.D.?

There are a few key signs that you might be suffering from SAD.

How is your energy level? Do you feel more tired or less motivated than usual?
Has your mood been shifting recently? Are you feeling more down or irritable than normal?
How is your diet? Have you been craving carbohydrates more often or overeating in general?
Don’t forget about sleep… Are you having more trouble falling or staying asleep?

Other symptoms of SAD can include difficulty concentrating and feelings of hopelessness or sadness. If you catch yourself nodding to any of these questions, it’s worth seeking a professional evaluation to determine whether SAD could be the cause.

TIPS TO BOOST YOUR MOOD

Even though you don’t have to deal with the harsh winters that other parts of the country do, it’s still important to pay attention to your mental health as the seasons change. There are a few ways to help maintain a sunny mood, even when the weather isn’t.

Make sure you’re getting enough daylight. Spend time outside daily, even if it’s just for a short walk around the block.
Exercise regularly. Exercise releases endorphins, which have mood-boosting effects.
Connect with loved ones and socialize. Just because it’s getting colder doesn’t mean you have to hibernate – there are plenty of fun winter activities in Cali to enjoy with friends and family.

TREATMENT OPTIONS FOR S.A.D.

Some effective treatments for seasonal affective disorder include light therapy, counseling, and medication. Light therapy involves sitting near a special light box that emits bright light for 30 minutes to two hours daily. The light exposure helps regulate the body’s circadian rhythm and improve mood by affecting chemical changes in the brain.

Therapy, such as cognitive behavioral therapy (CBT), can help people with SAD identify and change negative thinking patterns contributing to their depression. And finally, medication can help treat underlying conditions like anxiety or depression contributing to SAD symptoms.

EVEN CALIFORNIANS GET S.A.D.!

Shorter days and less sunlight can impact your mood, even in sunny So Cal. But don’t spend your days wishing for warmer weather and suffering in the meantime.

At bonmente, we look forward to helping you feel better – from an expert diagnosis to a customized treatment plan. With some lifestyle changes and perhaps some light therapy, counseling, or antidepressant medication, you can get through the changing seasons with your mood intact! Give us a call today!

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.