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The best New Year’s resolution: Telepsychiatry

December 31, 2023

A new year, a new you! A new chapter! A clean slate! A fresh start!

However you phrase it, the new year offers a symbolic opportunity for renewal and self-refection. It’s a time to nurture our aspirations and set new goals.

The idea of a clean slate sparks optimism, motivating people to leave behind challenges or disappointments of the past and embrace the possibilities that the future holds.

Studies show that about 43% of people give up on their resolution by the end of January, and only 9% of people see it through the entire year. But you can set yourself up for success in 2024 and beyond by making a resolution that enhances all areas of your life — improving your mental health.

And the best news is that insurance-covered telepsychiatry makes keeping your resolution simple, affordable, and accessible. Aka sustainable.

From navigating the complexities of your career to improving connections in your relationships, telepsychiatry can help improve your daily experiences and enhance your overall wellness. Here are a just a few reasons telepsychiatry in 2024 is the best resolution you can make.

Restore your work/life balance.

Gone are the days when your work desk has to double as a stress chamber. With telepsychiatry, you can free yourself from those lunchtime anxiety spirals and check in with your doctor instead. Virtual appointments help you declutter your mind, improving focus and boosting productivity. This newfound work-life harmony won’t let deadlines dictate your mental state. You can regain control, prevent burnout, and find a renewed sense of clarity with the help of bonmente‘s telepsychiatry team.

Build relationship resilience.

Prioritizing your mental health with telepsychiatry can address emotional challenges, communication issues, and interpersonal dynamics from wherever you are. It provides a safe space to address concerns, improve communication, resolve conflict, and build bridges. As easy to access as your Maps app, telepsychiatry is like your relationship GPS for a smoother journey.

Gain parenting patience.

Raising tiny humans, especially if they’re miniature versions of yourself, isn’t for the faint of heart. But telepsychiatry can help you build your parenting playbook. It offers a judgment-free zone to discuss the challenges and triumphs of parenthood. From overcoming tantrums to maintaining your sanity during the chaos, virtual therapy sessions help equip you with the skills to be the parent your kids (and you) need.

Enjoy some stress-free socialization.

If you don’t have a little social anxiety after all that pandemic induced isolation, count yourself as one of the lucky ones. Social anxiety can make leaving the comfort of your bubble seem way too not-worth-it, but with telepsychiatry, you can learn strategies to navigate awkward silences and networking nightmares and start enjoying the perks of human connection again.

Rediscover your hobbies and interests.

Remember those hobbies you pushed to the back burner because you got too busy to actually do the things you enjoy doing? Telepsychiatry is just the permission slip you need to dust off that hobby box and get back at it. Free up some space for creative endeavors and passion pursuits by addressing mental roadblocks. Whether it’s painting, writing, reading, traveling, or rock climbing, virtual therapy can help fuel your creativity and rekindle your zest for life.

Improve your sleep health.

One night of bad sleep is enough to affect how you think, how you manage stress, and how you regulate your emotions. A week of “enh” sleep, and you’re on the path to a waking nightmare. Telepsychiatry is a low-stress way to explore sleep issues and trial different interventions to see what will work for you.

“A good night’s sleep acts as the body’s nightly rejuvenation session,” said Catalina Villa, a psychiatrist at bonmente. “Adequate and quality sleep is as important to your life as food and water.”

Build lasting resilience.

The reality is, life is going to keep happening in 2024, bringing its usual twists and turns and ups and downs. What can make this year better than others is investing in a mental resilience umbrella through telepsychiatry and turning challenges or uncertainties into opportunities for growth.

Telepsychiatry can your anchor in 2024, helping you weather the storms and savor the sunshine this year. Getting support from the team at bonmente can be the secret ingredient that enhances every aspect of your life, turning the simple things into the extraordinary. Book an appointment today.

The Importance Of Self-Love In Therapy

February 22, 2023

Everyone is talking about self-love these days. It sounds great, but truly loving yourself and practicing self- compassion is something that takes time. And effort.

The truth is, when it comes to striving for mental wellness and managing life’s struggles without faltering (hello, resilience), our self-perception makes all the difference. So, let’s change how we think and tap into the power within by cultivating more self-love.

WHAT'S SELF CONFIDENCE GOT TO DO WITH HEALING?

Self-confidence is often key in healing and therapy. Believing in yourself can be the difference between stumbling blindly through the process or taking control and empowering your journey. No matter what you’re struggling with, if you can boost your self-esteem and adopt a positive attitude, you’ll be
shocked by how much easier it is to find success. Believe it or not, studies have shown that those who emphasize their self-confidence usually make more progress during therapy than those who don’t.

SELF ESTEEM VS. SELF CONFIDENCE

Our self-esteem is shaped by our life experiences and those we interact with. It can grow, shrink, or shift as new or difficult realities emerge or through meaningful relationships with family and friends. But while our self-esteem may be capricious, our belief in ourselves – namely, our self-confidence – is something we can actively nurture to cultivate true empowerment and transformation.

Through practices like self-love and positive reinforcement, we can build the strength necessary to overcome whatever roadblocks stand in the way of our mental wellness. From mental hurdles to mood hurdles and feelings of shame or regret that affect our self-esteem, self-love helps us build the self-confidence necessary to heal and recover.

THE LINK BETWEEN HEALING AND SELF-LOVE

It’s easy to forget how deeply intertwined mental health and self-love are – but understanding that connection is crucial in helping create lasting change.

“Self-love isn’t just feeling good about yourself. It requires us to delve into uncharted territory and untangle the complexity of our emotions,” said Teri Arana, LCSW, at bonmente. “Self-love is ultimately knowing that you have worth, even when it might not seem obvious.”

Practicing self-love through acts of kindness and taking the necessary steps to care for your mental health, such as checking in with your emotions and going to therapy, are foundational to building stronger self-esteem and self-confidence and increasing overall happiness. Investing time into loving ourselves despite our flaws, regrets, mistakes, or fears is the first step towards reclaiming our power and gaining greater control over our lives.

SELF-LOVE + SELF-COMPASSION = A NEW YOU

Mental health and healing is an ongoing journey for many of us, and self-love and self-care are key to positive progress. Self-care isn’t just about luxury spa treatment or having a ‘me day’. Self-care is about teaching our minds to be more kind, understanding, and forgiving. By taking proper care of your mind, you will be able to create lasting habits that help manage symptoms.

Ready to learn how self-love can enhance your experience in therapy? Rediscover the joys available in reclaiming yourself and your well-being with something seriously practical – telepsychiatry.

At bonmente, we strive to make accessing self-love and therapy easier than ever. But it’s up to you to take the first step. After all, self-love is what you give to yourself when no one (or nothing) else will. It’s like being able to reach into your own pockets and surprise yourself with presents every once in a while!

So, why not reach for your phone and book an appointment with us? Show yourself some real love!

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!

GO FORWARD WHEN IT’S TIME TO “FALL BACK”

October 18, 2021

Daylight savings time, also known as every parent’s worst nightmare, takes our whole routine and says “Nope.” You always think one little hour won’t matter that much, especially when it means an extra hour of sleep. But this biannual desynchronization isn’t so easy for our internal clocks. Daylight savings time says “Nope,” and our circadian rhythm responds with “Whoa!”

We blame the “fall back” for a lot of the fatigue we feel for a few weeks after the clock changes, but is it a sign of something more?

As it turns out, this sneaky one-hour-time-difference can pack a powerful punch. The mild disruption to your routine can have a major effect on your mood. The shorter days increase rates of depression and Seasonal Affective Disorder (SAD). SAD is a disorder that creeps up on you gradually and can be really difficult to pinpoint since the trigger is so subtle.

Extended Darkness = Sleepy + Irritated

Daylight savings time can trigger underlying health disorders like depression. The human body has an internal clock (circadian rhythm) that cycles us through periods of wakefulness and sleep each day. Our internal clocks are set based upon our exposure to sunlight. In the morning, sunlight through the window sends a message to our brains saying it’s time to wake up. At night, the darkness signals sleep. During fall and winter, this natural pattern is disrupted.

The days become shorter. The darkness lingers. Why does it feel like it starts getting dark around lunch? It’s no wonder our internal body clocks are thrown off.

“Some people can make the transition more easily than others during daylight savings time,” said Jordan Blaine, PMHNP, at bonmente. “Winter depression, Seasonal Affective Disorder, and depression can range from mild to debilitating, but the first step is recognizing you are dealing with more than just a bad mood. You don’t have to accept the symptoms. There are effective treatments that can help.”

Steps To Make The Transition Easier

The passionate debate continues as to whether or not we actually need to spring forward or fall back, but, for now, the clocks are doing their semi-annual shift on Nov. 7, 2021. To fight fatigue and low mood, start preparing now for the changes ahead with these helpful tips.

Ease into earlier bedtimes. This is especially important for parents. The sooner your entire family can get into a healthy sleep routine, the better!
Eat smart to fuel your body and brain. Sugar and sweetened drinks like soda have a direct link to depression. We love a mini candy bar as much as the next person, but the reality is that all of that Halloween candy is bringing us down. Fuel your body and brain with nutritious foods to boost your mood and keep you going.
Get moving. Bonus points if you can exercise outside to soak up the sunlight. Studies have shown that 15 minutes of sunlight twice a day during the cold months significantly reduces depressive symptoms, especially in people with SAD.
Find support. There are many effective therapies when it comes to SAD and depression. Don’t try to self-diagnose or muscle through another season.

Fight Depression From The Cozy of Home

Finding convenient, hassle-free care shouldn’t be difficult. bonmente offers telepsychiatry services that are convenient, confidential, and as comprehensive as in-person appointments. With just a couple of clicks, from either your computer or your smartphone, you can be at your appointment with your bonmente provider, getting the care you need without any of the traditional hassle. Reach out today to find support for SAD, depression, or anxiety that may be triggered by the upcoming time change.

SWEATERS, LATTES, AND YOUR MOOD

September 24, 2021

Fall is officially here! Cue up sweater season, daydream about apple picking, and roast a glass for the return of the ever-popular pumpkin spiced latte.

Things are changing all around us. The long summer days are fading away and a chill has started to settle in the air. Some people have been ready for fall since summer started. Others are already counting down the days until spring. No matter what your favorite time of year, embracing the change of the season helps you to be present and focused on the moment.

Despite the mood boost that may come from sipping on a pumpkin spiced latte, depression, anxiety, and other common mental health disorders tend to stick around regardless of the season. It’s that lingering gloom that’s the difference between having a bad day and suffering from depression.

As we welcome a new season of growth and change, it’s the perfect opportunity to do some self-reflection. Here are a few ways to check in on your mood this fall.

Evaluate Your Routine

Depression and other mental health disorders can creep up slowly and manifest in different ways. Sometimes depression can trigger small behavioral changes. Maybe you find it easier to polish off that pint of ice cream on the couch after an awful day. All of the fall activities and after-school commitments make it easy to skip the gym. Before you know it, these little things add up in BIG ways and add a heaviness to your mood.

Routines are essential at any stage of life, from childhood to adulthood. The key is creating healthy habits that lead to a lifestyle you can maintain. Start by writing down your daily routine and look for rituals you repeat.

Are they serving a purpose?
Do they bring you joy?
Do they cause stress?

Find ways to revamp your daily routine to pave the way to living a healthier, happier life.

Identify Your Emotional Triggers

What throws you into an automatic bad or anxious mood? A sound? A smell? The way the wind blows? Triggers are unique emotional responses to stimuli in our environment. As the saying goes, “When a flower doesn’t bloom, you fix the environment in which it grows, not the flower.”

Just like a flower, our well-being is linked to our environment. Our surroundings influence our behaviors and impact the way we feel. If your personal environment continuously sends cues and triggers that affect your mood negatively, it’s time for a change!

Take some time to reflect on areas of your personal environment that are holding you back from thriving. Identify your triggers (words, people, places, etc.) and be on the lookout so you can respond consciously instead of acting on reflex.

Practice (And Prioritize) Self-Care

We’ve all got way too much to do and not enough time to do it. It is so easy to put yourself second in order to meet the demands of everyone else, but studies show that does more harm than good. Self care means consciously doing things that support your physical, emotional, and mental health.

Acts of self care include getting enough sleep, eating nutritious meals, exercising, and going to necessary appointments. Self care also includes having brunch with old friends or going to visit a family member you miss. And at bonmente, self care means learning healthy ways to cope with emotions and being proactive in addressing mood shifts.

If you’re struggling to prioritize your self care, therapy can give you the tools and support you need to thrive in every season.

“Therapy promotes understanding and communication, allowing people to improve their relationships, outlook, and self-esteem, ,” said Riz Ahmad, a psychiatrist at bonmente. “Participating in therapy is probably the most significant act of self care someone can do for themselves to improve their life.”

Turn Over A New Leaf This Fall With Bonmente

Sometimes taking the first step and reaching out for support is the hardest part. That’s why were doing things differently at bonmente. Our technology-forward practice utilizes telepsychiatry to give patients secure, confidential, and convenient access to expert practitioners.

Let us help tease apart the messiness of mental health and give you the tools and support you need to move forward. Take control of anxiety, depression, and other common mental health disorders to unburden yourself of constant worry or sadness. Show yourself some love and reach out today for personalized support.

SIMONE FOR THE WIN

July 28, 2021

Simone Biles, who stands just over 4 and a half feet tall, is perhaps the greatest gymnast the world will ever know. She has won 6 medals in the Olympics and 25 medals in the World Championships. She is performing stunts that historically have never been done by a woman, and she does so flawlessly.

She has been dubbed G.O.A.T., an honor bestowed to her by virtue of her skill and bravery. To date she truly is the greatest gymnast of all time.

But when she walked away from Olympic competition in order to focus on her mental health this week, she may have become the bravest human of all time.

With all eyes on her, every camera zoomed in on her face, an entire world watching her every move, Simone stood up and said, “I have to focus on my mental health and not jeopardize my health and well-being.”

She’d had a few hours of the jitters between her earlier practice and her warm ups. She’d been having some trouble getting sleep. And when it came time to perform, she gave it a shot.

But it wasn’t there. The mental focus it takes to pull off the feats of physics that made her famous, admired, and pressured to perform wasn’t there. It was like she could see the crack, and rather than force it, which could come at great physical cost (like quadriplegia… or death), she stopped. In doing so she not only kept the crack from getting bigger, she also became a new kind of champion.

A champion of mental health.

It is SO HARD to speak up when mental illness decides to hijack your brain, your emotions, even your organs.

When you’re just sitting in a normal room doing normal things and your heart tries to beat out of your chest because anxiety is doing its dance in your body, it is SO HARD to say, “I’m having a massive panic attack and need to step away.”

When you’re going through the motions of life for the benefit of those around you but you’re internally exploring new depths of darkness because depression is settling in, it is SO HARD to say, “I need help. This is out of my control.”

Simone, in what is probably the most courageous thing she has ever done, did the hard thing. She, one of the best physical specimens walking the planet, told the whole world, “I am not okay.”

Put mental health first, ” said Simone Biles. “Because if you don’t, you’re not going to succeed as much as you want to.”

Simone has been open about her ADHD diagnosis and her experience with therapy, but this move, where she put mental health above all else – above the whole world – is more awe-inspiring than the moves she invented that now bear her name or that Yurchenko Double Pike she debuted this year.

And it’s not just that she listened to her mind when her body was in the spotlight. It’s also her behavior after her decision to leave the competition. Knowing the cameras would be on her non-stop and people would be speculating, gossiping, and criticizing her decision, she still came back.

She came out with her head high, resolute in her choice.

She stayed at the competition to cheer on her teammates, supporting them like a true sportswoman. She congratulated the winning athletes. She attended the press conference after and did interviews with reporters.

Mental health issues can make you want to run and hide, to keep your out-of-whackness to yourself, but Simone demonstrated that mental health is literally the most important thing in life and that it is okay to say “I’m not okay.”

What a win for the whole world.

bonmente offers comprehensive treatments and guidance to manage anxiety, depression, and all other mental health issues. Schedule an appointment with our mental health providers today.