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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.

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!

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!

MILE-HIGH MELTDOWNS…WHAT?

November 23, 2021

Really, what’s the deal?

The holidays are here! For many, that means it’s time to Fa-La-La-La- FLY, which beats driving any day, right? You sit back, have a snack, watch a movie, or take a nap until you arrive. You already know there will be a crying baby, a child kicking your seat back, and someone with their shoes off (or some lovely combination of the three).

You are mentally prepared because you’ve been on a flight before. But now, there’s something new popping up on flights and in airports across the globe that no one is prepared for…it’s called “air rage.”

Perhaps a variant of road rage, except instead of blaring horns, people are throwing punches. These mile-high meltdowns are happening more frequently and sweeping headlines. The Federal Aviation Administration reported 5,420 unruly passenger incidents and 3,798 mask-related reports to date.

So, the question is, why is there so much increased aggression in the air?

Travel isn’t really any more infuriating than it’s always been, but it seems like people’s tolerance of inconvenience or willingness to follow simple rules is totally gone. It’s hard to pinpoint exactly what snaps these people, but since it’s becoming more of a norm and holiday travel is here, it’s worth knowing how to protect your sanity when people lose theirs around you. Here are some tips on how to keep your cool and help defuse a violent or hostile situation.

Lead By Example

You know the rules; put your seat in the upright position, wear your mask, buckle your seat belt, no smoking, etc. Following the rules creates a non-disruptive environment and helps set the mood. When you are compliant and use manners with the crew, you can set an example of how people on the plan should be treated.

Speak Up And Offer Help

Words matter and speaking up when a passenger’s mood is escalating (especially if they’re drinking) can help defuse a station before it gets out of control. You could alert a flight attendant or simply say, “Hey, you’re upset; how can I help out?” If the situation resorts to another level and you feel comfortable doing so, offer help to the crew either by restraining the passenger or simply changing seats. If a passenger is getting violent or threatening toward or near you, remove yourself from the situation early… physical safety is of utmost importance! They may have no justification to target you, but if you getting out of their sight makes them relax, then remove yourself. It’s an easy fix.

Mind Your Beeswax

Remember that not every situation needs your involvement or documentary videographer skills. People in a mental health crisis aren’t necessarily aware of their behavior and don’t deserve to be the next TikTok joke. We encourage practicing compassionate awareness both in-flight and in life.

“These stories of air rage are just one example of how people are experiencing increased irritability which is often a sign of something more than just a bad flight,” said Alicia Bulin, a nurse practitioner at bonmente. “As you gather with family and friends this holiday season, tune into signs of increased irritability and start the conversation about mental wellness.”

Let’s Decrease Irritability

Maybe you haven’t hit airport freakout mode yet, but you have noticed you feel more on-edge lately. The little things are starting to add up in big ways and you feel triggered and agitated almost every day. Increased irritability is commonly a sign of depression, and it deserves some exploration. Don’t self-diagnose yourself or someone you love. Pick up the phone and book your convenient Telepsychiatry appointment today, and we’ll get to the bottom of things together.

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.

WHAT’S THE DEAL WITH BRAIN FOG?

August 30, 2021

How To Clear The Cobwebs

“What was I saying again?

Brain fog is all of those times you lost your train of thought or forgot about an appointment. It’s feeling spacy, groggy, forgetful…just not like your usual self. Brain fog can zap your motivation and creativity as the cobwebs continue to build up. You know that the lights are on upstairs, but it feels like no one is home most days.

What gives?!

Of course, living through a global pandemic does not help matters. At this point, the days seem to all blend together, and time feels like it’s waxing and waning. How are we almost three months away from 2022 already, yet it feels like we are still processing 2020?!

Even though brain fog is not a scientific term or proper medical diagnosis, it’s a nuisance and can impact how you feel. The good news is you can shake the cobwebs and emerge in clarity and better focus with these helpful tips.

Step 1: Slow Down!

The first thing to do if you are experiencing brain fog is to slow down. When you are feeling overwhelmed in any way, it’s best to take a step back and regroup.

Think about driving down the highway during a bad storm,” said Sarah Raike, PA-C, a mental health provider with bonmente. “In the middle of a downpour, it’s better to pull over and let things slow down instead of pushing forward when you can’t even see the road ahead.”

Step 2: Check on Your Physical Wellness

Be sure you are getting proper sleep, nutrition, and hydration. Rinse, wash, and repeat! Poor diet and sleep habits can contribute to several health problems physically and mentally. The good news is there are actual ‘brain foods’ that can help keep your mind sharp. For example, the omega-3 fatty acids in fish keep your brain in top shape. If you have a sugar craving, reach for dark chocolate to help cut back on sugar which can spike your blood sugar and impact your mood.

Step 3: Stop Multitasking

On paper, multitasking sounds like a great way to get a lot of things done. In reality, multitasking often decreases productivity. If you are feeling overwhelmed and distracted, go back to step 1 and slow down! Once you are calm and some of the fog has lifted, break your bigger goal into small, more manageable tasks that you can complete. This approach will help boost your confidence and sense of accomplishment.

Step 4: Put A Focus on Brain Health

Sometimes, brain fog is just a matter of shaking off the cobwebs and starting over. Other times, it’s a sign of something more. These days, it seems like we all experience brain fog from time to time. However, if you are having trouble focusing or completing tasks, it might be time for an evaluation. Adults with ADHD may have been undiagnosed when younger, only having symptoms later in life when something changed (i.e., going off to college, getting married, having children, etc.)

Adult ADHD patients also frequently have anxiety, depression, or other issues that may or may not be related. If symptoms persist, don’t hesitate to reach out for support. Our team is here to walk with you.

BACK TO SCHOOL! OR IS IT THE PETRI DISH?

July 20, 2021

Remember the thrill of putting the kids back on the bus after their long summer vacation and then going home to listen to … SILENCE? The good old days of 2019, when the most stressful part of going back to school was sourcing the unruled notebook paper on the school supplies list?

Like pretty much everything else, COVID-19 took the thrill and carefree joy out of back to school and replaced it with a mountain of stress, worry, uncertainty, and anxiety. The 2021 back to school season makes the stress we had in the pre-pandemic days seem like recess. Schools in California are set to return to in-person classes next month, just as the Delta variant has started teaching us a lesson. As the buses start to roll out and collect our innocent little kids, many of whom are too young for vaccinations, how are we supposed to balance our natural concern and stress with the importance of putting knowledge in those spongy minds?

We’ve learned a lot about COVID-19, but so many questions remain.

What will the classroom look like?
Will everyone wear a mask?
How good are these kids at catching their coughs and washing their hands?
What if my child isn’t vaccinated yet?
Shouldn’t we just continue online for a little while longer?

All of these are valid questions and concerns. Though there is a great deal of anxiety around back to school and COVID-19, there are things you can do to protect yourself and your family. Namely, get vaccinated. The CDC recommends that everyone 12 years and older get a COVID-19 vaccination to help protect against COVID-19.

But what about our elementary-aged kiddos? What about our preschoolers? As of now, no COVID vaccines have been approved for this age group, and they’re the ones who need a lot of care, guidance, and gentle reminders to practice hygiene when it’s just a regular old “cold season.”

Schools are working hard to come up with solutions to keep our kids and their employees safe, but this is a new curriculum and we’re not sure what the real test is going to be yet. As parents, friends, employees, and healthcare professionals, we’re in this with you, wondering how this is going to work and how we are supposed to keep ourselves and our loved ones healthy – physically AND mentally.

So here are a few things to remember as we navigate back to school season.

Teachers Are Smart

In creating a plan to reopen schools, California has done its homework. A lot of really intelligent people, many of whom have school-aged children, have come to the table to provide insight and contribute to the plan. The CDC, the California Department of Public Health, California Division of Occupational Safety and Health, teachers, child care providers, superintendents, educators, parents, and students weighed in to provide reopening guidance that addresses worries across the spectrum.

Learning Is Important

Thanks to scientific research about COVID-19 and the development of vaccines, infection rates are down. We have learned a lot about testing, treating and preventing the spread of COVID-19 in the past 18 months, and that knowledge is going to better prepare us as we head back to school or work. We’ve learned that masks and social distancing not only provided protection from COVID-19, but also from other nasty bugs like the flu. We’ve learned that it’s more important to stay home when you’re feeling sick than to force yourself to go in to work. There is no doubt that we’ve got a lot of learning still to do, but we have knowledge, and knowledge gives us at least some power to protect ourselves.

Kids Need To Go To School

Research has shown that the social isolation of quarantine and anxiety of the pandemic has increased depression and anxiety among children around the world, particularly in middle and high schoolers.

For young people, missing significant life events and rites of passage, whether it’s birthday parties or prom, takes a psychological toll,” said Mottsin Thomas, a psychiatrist at bonmente.

“For young people, missing significant life events and rites of passage, whether it’s birthday parties or prom, takes a psychological toll,” said Mottsin Thomas, a psychiatrist at bonmente. “Though we won’t entirely realize the mental health effects of COVID-19 for years to come, we know that kids have been having worrisome mood disturbances that come from quarantine-related isolation. They need their friends back.”

And they need their teachers back. If you’ve been a “home educator” for the past 18 months, you have probably (and understandably) let Fortnight, TikTok, or Roblox be a substitute teacher at least a few times. In-person learning is infinitely better for a child’s brain development than the most stimulating TikTok ever created.

COVID-19 is declining. But mental health issues are on the rise.

Even with the Delta variant setback, we have made huge strides in fighting COVID-19. But it’s possible that our next pandemic will be one of mental health proportions. A study at the University of Oxford found that one in three people infected with COVID experienced some type of mental health issue within six months of infection. For those who have been diligently resisting exposure, the isolation, fear, fatigue, stress, and anxiety have also threatened mental wellness.

So, How Do You Feel?

Almost everyone is experiencing a little burnout these days, and back-to-school is just the point on the pencil. The best protection you have against COVID-19 is a vaccination, a mask, and social distancing, but the best protection you have against COVID-19 triggered mental health issues is early intervention.

“The sooner a person gets help for psychiatric symptoms, the sooner they can get better,” said Alicia Bulin, a psychiatric nurse practitioner at bonmente. “The most common mental health complaints – anxiety and depression – can be the most crippling to your day-to-day life, and those are the ones on the rise as a direct result of the pandemic. If you’re not feeling like yourself, there is help.”

To make getting help as easy as possible, bonmente offers access to excellent care that is literally at your fingertips thanks to our innovative telepsychiatry interface. Schedule an appointment with our mental health providers today.