EmpowHER: Spotlight on women’s wellness Posted on November 30, 2023October 22, 2025 by bonmente The holidays are a time of togetherness, of merry making and joy and magic-a season when many women’s wellness is challenged by the 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” Posted on October 31, 2023October 13, 2025 by bonmente Holiday stress is real, especially during this festive season. From getting enough Halloween candy to making it to staying up until 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 the holiday stress 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.
The Perks of In-Person Therapy Appointment Posted on September 29, 2023October 13, 2025 by bonmente Modern-day psychiatric care is all about convenience and connection. That’s why we built bonmente to be technology-forward and accessible! The proven benefits of telemedicine have been widely documented and it’s certainly here to stay. But what about those who picture themselves in a cozy therapist’s office, resting on a comfortable couch, having profound breakthroughs during an in-person therapy appointment? We see you! Even in a world of premier virtual care, it’s important to know that in-person therapy appointments are available if that’s what you prefer. In some cases, an in-person appointment can actually enhance your healing journey for many reasons. Let’s explore a few. SHARING SPACE ENHANCES HUMAN CONNECTION Being in the physical presence of another person deepens human connection, even if it’s just a reassuring handshake or a friendly smile. In-person appointments bring you face-to-face with your therapist allowing you to feel the warmth of their presence, which can be incredibly comforting. These types of appointments foster a more profound sense of human connection, helping patients feel heard, valued, and supported on their healing journey. YOUR THERAPIST CAN READ YOUR BODY LANGUAGE Body language can reveal a patient’s emotional state. Signs of anxiety (e.g., fidgeting, nail-biting), sadness (e.g., slumped shoulders, no eye contact), or agitation (e.g., restlessness, clenched fists) can all be indications of something more. In-person therapy appointments allow for communication through subtle cues, like knowing nod or empathetic glance, promoting understanding. On the other hand, defensive body language-crossed arms, closed postures, or avoiding eye contact- may signal resistance or reluctance to open up. EXPERIENCE REAL LIFE ‘AHA’ MOMENTS Ever had that lightbulb moment when everything suddenly clicks into place? In-person sessions create an environment where breakthroughs feel more tangible. It’s as if the universe aligns with your therapist to make those ‘aha’ moments all the more profound. In-person appointments provide a dedicated, distraction-free space where you can fully be yourself. Think of our beautiful Long Beach office as a safe space for healing. “Sometimes, digital screens can be a portal to endless distractions,” said Ana Jimenez, a mental health provider at bonmente. “In-person appointments eliminate the temptation to check your notifications, allowing you to be fully present in your healing journey.” Our goal at bonmente is to connect patients in need with excellent, highly skilled mental health practitioners. All of the care we provide is convenient, consistent, and comprehensive. In-person or online, we offer appointments to help you focus on getting better from the very start. We have select in-person availability for a few bonmente providers. Reach out to our team today if you or someone you love would prefer an in-person therapy appointment.
Dodging Mental Traffic Jams During Life’s Transitions Posted on August 31, 2023October 22, 2025 by bonmente Picture this… You’re cruising along the open road, the summer wind in your hair, and not a care in the world. Then, seemingly out of nowhere, your GPS (which in this scenario is your mind, by the way) starts yelling at you to hit the off-ramp to ‘Transitionsville‘ and now life is filled with stress, excitement, and uncertainty. Navigating life’s surprises requires a bit of strategy, a splash of humor, some flexibility, a hint of curiosity, and a lot of self-compassion. Let’s add to your resiliency toolkit and explore a few tips to help you dodge mental traffic jams during life’s transitions. EXPLORE THE NEW TERRITORY WITH AN OPEN MIND. This one is the classic back-to-school junction! Whether you’re off to college, starting a new semester, or sending the kids back to the classroom, this junction is notorious for causing a mental pile-up. The thought of new friends, challenging schoolwork, new expectations, and all of the social chaos can send you swerving. “Will I fit in?” “Can I handle the coursework?” “What if he’s sitting alone at lunch?” Embracing new beginnings is like opening a fresh chapter in the book of life. It’s a chance to reimagine, reinvent, and rediscover ourselves. Whether it’s starting a new job, moving to a new city, or simply choosing to let go of the past, new beginnings are filled with growth and opportunity. KEEP GOING. You’ve been eagerly awaiting this transition, but when reality takes an unexpected turn, it can be like hitting a pothole in the middle of a highway. The classes you were excited about turn out to be a total snoozefest, or the social scene may not quite match your social media-worthy visions. If this happens, slow down and look at the bigger picture. Remember, life’s GPS recalculates routes all the time as you continue to build resiliency! Embrace the detours, challenges, and setbacks along the way and view them opportunities to learn and grow. No one has a picture-perfect life, so it’s essential to be mindful and practice self-compassion if things don’t go as planned. MANAGE EXPECTATIONS & REALITY. Transitions have a way of sneakily placing the weight of the world on your shoulders. Parents and kids should protect themselves from burnout at all costs by accepting that it’s not always possible to meet expectations… and the alternate reality isn’t necessarily a fail. “Don’t give into social pressures and unrealistic expectations. Give yourself and your children permission to cruise in your own lane,” said Mottsin Thomas, MD, a psychiatrist with Bonmente. “Remember that your worth isn’t tied to your science grade or how many goals you scored at the last game. Focus on finding balance and enjoying the ride without the constant pressure to measure up.“ LET BONMENTE GUIDE YOU THROUGH TOUGH TRANSITIONS. Entering a new school year? Remember, every red light eventually turns green as you navigate life’s mental traffic jams. Our technology-forward psychiatric platform is here to help you manage life’s transitions and steer through the turbulence.
Work Stress? Unlock Your Resilience Potential Posted on July 31, 2023October 13, 2025 by bonmente 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 Posted on June 29, 2023March 3, 2026 by bonmente 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 creeping in 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: Reduce Stress and Enjoy the Busy Summer Posted on May 30, 2023November 4, 2024 by bonmente 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 reduce stress and 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 reduce stress, 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, it doesn’t have to be that way. 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!
Benefits of Telepsychiatry Posted on April 28, 2023November 7, 2024 by bonmente Yes, mental health is a topic often shrouded in stigma and shame. However, the reality is that 1 in 5 Americans will experience mental illness in their lifetime. That’s a whopping 20% – a staggering statistic, and it’s time we start talking more openly about mental health help. Moreover, it’s time to talk about the benefits of telepsychiatry – specifically at bonmente – and how you can move forward, feel better, and improve the quality of your life. WHAT IS TELEPSYCHIATRY? Telepsychiatry is a revolutionary form of mental health care that is quickly becoming the preferred way for people to receive psychiatric services. Better yet, it has been extensively studied and found to be as effective as treatment as usual for most mental health issues. It is a form of telemedicine that involves the use of telecommunications technology to provide remote mental health services to individuals who want to skip a trip to the office. It has a number of benefits for those with mental health issues, including: increased access to care improved quality of care more continuity in care better efficiencies in providing care, and cost savings. Telehealth is here to stay, and for those of us who spend too much time in traffic already, we are thankful! Let’s take a closer look at who can benefit from telepsychiatry services at bonmente. PEOPLE WITH A RANGE OF MENTAL HEALTH PROBLEMS At bonmente, our providers are clinically and techonologically trained to care for all mental health problems through telemedicine platforms. If the condition can be treated in any other office setting, it can be done with telemedicine. For patients who are in crisis or need more intensive treatment, a telepsychiatry appointment can be the first step to getting a higher level of care. Explore the benefits of telepsychiatry. Here are some conditions that can benefit from telepsychiatry services at bonmente. Anxiety disorders Sleep disorders Depression OCD PTSD ADHD Postpartum Depression Bipolar Disorder Personality Disorders Gender Dysphoria These are also all conditions that, in some way, tend to make it difficult to get to appointments or feel comfortable seeking care in a public setting. So, whether managing ADHD or dealing with depression that keeps you home, Telepsychiatry provides the care and support your need. PEOPLE WHO WANT TO PRIORITIZE MENTAL WELLNESS You don’t need to struggle with a diagnosed mental health condition to benefit from telepsychiatry. We can help put together a customized care plan that helps you prioritize your mental health. Maybe you’re going through a tough time and need someone to talk to, or maybe you’re interested in learning new coping strategies for stress. Whatever your reason, telepsychiatry can provide support, tools, and guidance to help you succeed. “Just like eating right and exercising, getting mental health ‘check-ups’ can be the difference between a bad day and a bad year,” said Jaspreet Takhar, PMHNP at bonmente. “Talking with a telehealth professional can help you gain clarity and perspective, no matter where you are in your mental wellness.” PEOPLE WHO WANT TO TAKE CONTROL OF MENTAL ILLNESS Mental health disorders can be incredibly debilitating and prevent people from living their best lives. If you’re feeling held back by a mental health disorder, telepsychiatry can help you find joy again. With the help of a licensed mental health professional, you can learn new coping skills and strategies for managing symptoms, developing healthier habits, and rediscovering the fulfillment of living a happy, healthy life. Through telepsychiatry, bonmente offers a range of services to meet your unique mental health needs. Our experienced team gives you the mental health care you need whenever and wherever you need it. Contact us today if you are looking to experience the benefits of telepsychiatry in Long Beach, or anywhere in California.
5 Tips to Reduce Stress and Ease Depression Posted on March 21, 2023November 7, 2024 by bonmente 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 want to reduce stress and avoid adding another thing to their worries. Contact us today to learn more!
The Importance Of Self-Love In Therapy Posted on February 22, 2023November 7, 2024 by bonmente 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 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!
Treating ADHD The Ethical & Thorough Way Posted on January 31, 2023November 7, 2024 by bonmente When you have ADHD, getting through the day can sometimes feel like you are wrestling a mythical beast. And if simple tasks disguised as Herculean feats weren’t enough to contend with, finding an ADHD treatment that works for you can leave you feeling the weight of the world on your shoulders. Many medical professionals often take the inflexible approach to treating ADHD, not considering individual symptons or personal history. This approach can lead to ineffective treatment plans that don’t address the unique needs of each person. BUT YOU ARE NOT JUST A NUMBER. You have special strengths and powers waiting to be unlocked by a treatment plan tailored to your needs. At bonmente, we believe it’s time to move beyond ‘one size fits all’ solutions. We explore conscientious ways to treat ADHD through comprehensive assessments and tailored treatments the thorough and ethical way. WHAT IS ADHD? AND WHY DOES ASSESSMENT MATTER? Attention Deficit Hyperactivity Disorder (ADHD) is a complex condition often linked to genetic factors. And while the exact origin may be unknown, proper diagnosis plays an integral role in safe and successful treatment. For this reason, it’s crucial to obtain an accurate evaluation from qualified providers who can understand your personal history and determine whether any other causes are potentially responsible for your symptoms. During the assessment process at bonmente, we will gauge how long you have been dealing with symptoms such as inattention, hyperactivity, or impulsiveness, how much interference they cause in everyday life, and how best to target intervention with individualized strategies. TRADITIONAL TREATMENT VS. OUR APPROACH We understand the temptation to reach for stimulant medications when faced with an ADHD diagnosis. They work. But they can also lead to dependence, increased anxiety, and heart problems. Our top priority is your well-being. Instead of automatically handing out prescription drugs as a solution, we’ll take time to review your situation and consider more holistic approaches. Our mission? To find what works best without compromising safety or putting you at risk. So, in addition to lifestyle changes and routines such as a healthy diet, regular exercise, and stress management, we encourage our patients to explore options like therapy. Cognitive Behavioral Therapy (CBT), specifically, shows tremendous promise in helping ADHD patients restructure their thought processes to manage their symptoms better. And while optimal treatment for ADHD is usually a combination of therapy and medications, holistic approaches like these can get to the root of troubling symptoms in a way that medications cannot. By leveraging the power of Cognitive Behavioral Therapy (CBT), patients can take steps to break free from a lifetime of self-critical thinking. CBT can help by replacing harmful cognitive distortions with healthier ones that pave the way for more positive emotions. Bottom line: If you have been treated for ADHD before, we’ll thoroughly review your history, symptoms, and medical records to find what works … (and what doesn’t.) GET THE HELP YOU NEED. Living with ADHD can feel like you’re living in a never-ending obstacle course, sometimes exciting, sometimes scary, always a challenge. With the right combination of personalized treatments, you can harness your ADHD brilliance and unlock your unique strengths. This allows you to channel your potential effectively and build the confidence needed for a fulfilling life. If you are seeking ADHD treatment in Long Beach, CA, contact bonmente today.
Why Does It Feel Like Everyone Is Sick Right Now? Posted on December 24, 2022January 30, 2026 by bonmente Fever, cough, colds, the flu, why does it feel like everyone is sick right now? Even though we’re holidaying in a post-Covid world, there’s still so much going around that can make staying home seem like the best option. This early rush of winter illnesses can make navigating the holiday season even more complicated. Here are some tips from our expert team that can help you prioritize your wellness and enjoy all the holiday season offers. How to Prioritize Your Well-Being Prioritize Nutrition Holiday party foods, cocktails, and cookies are all part of what makes December the most wonderful time of the year. “Even though it’s ok to treat yourself every once in a while, it’s important to focus on proper nutrition every month of the year. Sugar produces the ‘feel good’ neurotransmitters that temporarily boost our energy levels and enhance our mood,” said Carmela Zaragoza, PMHNP at bonmente. “Refined sugar can cause brain inflammation, cognitive decline, and a number of other health problems.” Find More Ways To Move Shorter days, increased periods of darkness, and cooler temperatures can zap motivation. Instead of getting overwhelmed by starting a new workout plan, focus on quick, manageable goals that get you moving. For example, go for a walk on your lunch break or practice yoga before bed. Find ways to incorporate movement into your day to benefit your mental and physical health. Embrace Telemedicine Telemedicine gained popularity during covid, and now it’s here to stay! From convenience to accessibility, telemedicine has many benefits that help people prioritize their health and wellness from the comfort and safety of their homes. Check with your medical providers to see if Telemedicine is an option for your next appointment so you can stay home and stay healthy. Protect Your Mental Health We know how busy this time of year can be for you and your family. But, despite the hustle and bustle of the season, it’s essential to make time for your mental health. At bonmente, we offer technology-forward psychiatric care for all mental health conditions. Our providers will develop a treatment plan uniquely customized just for you. Now you can receive care from your home with convenient appointments that work with your schedule. Reach out to our team today to put together a plan that can enhance your mood this holiday season and beyond.
How To Navigate Holiday Stress & Family Conflict Posted on November 23, 2022November 7, 2024 by bonmente 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 Ralph 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. Telepsychiatry 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 Posted on November 3, 2022November 7, 2024 by bonmente Have you noticed that beautiful sunset you enjoyed all summer now takes place around 6:00 PM? The seasons are changing, and 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! Posted on October 21, 2022November 7, 2024 by bonmente 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 afternoonsWhen my depression works the graveyard shiftAll 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 public scrutiny, they offer vulnerability and invite us to see who they really are, showing their struggles.Most people can’t even do that with their own family members. STOP THE STIGMA. GET HELP. Public healing journeys help eliminate the stigma around mental illness. They reduce unnecessary suffering for those avoiding 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, Â 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.
Caregiver Burnout – Don’t Forget To Take Care Of Yourself! Posted on September 27, 2022January 30, 2026 by bonmente So, you’re a caregiver. A mom, a dad, an aunt, a teacher- the list of caretakers goes on an on. Whether you are a professional caretaker or a self-promoted family manager, all caretakers have a few things in common: they are kind, compassionate, gentle, and self-sacrificing. Caregivers give a lot – and sometimes get nothing in return (or at least it feels that way some days). Maybe you’ve been in this role for years, or it feels that way. You’re either getting paid for the support you offer, or your life feels like one big donation of your time and energy. Regardless, you wouldn’t be a caregiver if you didn’t CARE. But there comes the point where you cannot be here, nor there, or anywhere since all over the place is where you are most days – if you don’t also care for yourself. WHAT IS CAREGIVER BURNOUT? No matter your unique role as a caregiver, it’s a demanding one that can quickly lead to burnout if you’re not careful. “Caring for others is a lot of work, and often, caregivers put their own needs last,” said Carmela Zaragoza, a nurse practitioner at bonmente. “Caregivers don’t want the guilt of caring for themselves when there’s so much to be done for someone else which can lead to burnout.“ Caregiver burnout happens when the physical, emotional, and mental demands of caregiving become too much. This exhaustion may be accompanied by a change in attitude – from positive and caring to negative and cynical. You may feel hopeless, resentful, detached, or even depressed when burnt out, finding it hard to concentrate or make decisions. Burnout can happen when caregivers don’t get the help they need or if they try to do too much. It’s also common among those who have high personal standards and want to be perfect caregivers. And it’s not just physical exhaustion involved – there’s a deep emotional toll, too. IT’S TIME TO BE MINDFUL OF CAREGIVER BURNOUT As a caregiver, you are constantly juggling a million different things. You’re ensuring your loved one is taken care of while maintaining your own life and well-being. It’s a lot to handle, and it’s easy to feel overwhelmed. With back-to-school and fall schedules in full swing, it’s more important than ever to be mindful of caregiver burnout. Now is the time for the spotlight to shine on you and ensure you’re taking care of yourself! Here are some ways to do so and avoid burnout: Set boundaries. It’s okay to say no if you’re feeling overwhelmed. Don’t try to do it all – focus on one priority at a time. Take deep breaths and plenty of breaks. When you feel like you’re reaching your limit, take some time for yourself. Step away from your caregiver duties and do something that brings you joy and peace. Seek support. If you’re struggling with caregiver burnout or stress, reach out to a support group or counselor who can help you through this. Remember, you’re not alone! Others understand what you’re going through and can offer helpful advice and support. DE-STRESS, DELEGATE TASKS, AND SIMPLIFY YOUR LIFE. As a caregiver, you do not have to do everything yourself, nor do you have to do everything for yourself. Our team at bonmente will ensure that while you’re managing daily demands and medications for someone else, you are also in control of your own. You might not be able to control everything in life, especially during busy seasons, but you can control your treatment plan! When you need someone to be there for you, delegate to us. We’ll ensure that your medications are working; if not, we’ll adjust them as needed. The best part? Our electronic refills can help you get what you need within an hour, helping ease your stress from the comfort of your home. When your life starts to feel like giving care is literally all you do, let us help you give back to you. We’re here to shine the spotlight on you as soon as you’re ready.
3 TYPES OF FATIGUE WE SHOULD TALK ABOUT Posted on August 30, 2022November 7, 2024 by bonmente 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 Not all types of fatigue are created equal, but they all matter. Each type is unique, yet these three fatigue types all share one common theme: feeling 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.
BIPOLAR WITH A SPLASH OF DEPRESSION? Posted on July 28, 2022November 7, 2024 by bonmente Comorbidity in Bipolar Disorder When it comes to mental health – and bipolar disorder, in particular – comorbidity is extremely common. Psychiatric conditions are commonly seen in people with bipolar disorder, including substance abuse disorders, anxiety disorders, eating disorders, and various personality disorders. It’s hard to tell sometimes, isn’t it? Whether you’re bipolar or depressed. One minute you’re up, and the next, you’re down… how do you make sense of it? Bipolar disorder is not always the roller coaster ride you’ve heard that it can be – especially when you’re so used to riding the downhill track. Proper diagnoses and treatment planning are tricky when depression and bipolar disorder coexist. Is it bipolar disorder with a splash of depression? Or is it depression that’s finally remitting? “Comorbidity is a medical term we use when someone has two or more disorders,” said bonmente’s Dr. Riz Ahmad. “Comorbidity can be tricky and sometimes leads to misdiagnoses, delayed treatments, and complicated treatment plans.” There are several reasons someone might develop comorbid mental illnesses. It could be due to genetic factors, environmental stressors, or even the way different disorders interact. Which came first? Depression or Bipolar? Honestly, it doesn’t really matter… and we may never know! What matters is finding support and proper diagnosis. Depression is certainly a part of being bipolar, and it may be the only part people experience for the majority of their life. Until that switch flips. When psychiatric conditions like depression exist in people with bipolar disorder, it’s difficult to know whether they should be considered separate disorders or expressions of the range of psychopathology present in bipolar disorder. What we do know is that the coexistence of two or more conditions leaves room for one to influence the course and treatment response of the other. So in the case of depression and bipolar disorder, the efficacy of treatments for bipolar depression is controversial and complex and not as well investigated as it is for unipolar depression. Comorbidity Can Complicate Things That’s why it’s essential to get professional help! Comorbidity complicates treatment in many ways. 1. It can make diagnosis difficult. One disorder’s symptoms can mimic the symptoms of another. For example, someone with comorbid bipolar disorder and depression may be misdiagnosed as having a major depressive disorder. 2. It can complicate treatment. Treatment for one condition can make the symptoms of another worse. For example, someone with comorbid bipolar disorder and anxiety may have more severe anxiety symptoms when in a manic or hypomanic state. Or antidepressant use in a person with bipolar may trigger a manic episode. Regular evaluation allows your provider to adjust treatment depending on the way a disorder is presenting and its effect on other conditions. Clinical Challenges of Depression in Bipolar Depression in bipolar disorder patients is a major clinical challenge associated with increased medical disorders, suicide, and hospitalization rates. Considering that accurate diagnoses of depression as unipolar depression can delay treatment for up to 8 years, this increases the urgency and severity of the challenge. Many people with bipolar disorder don’t recognize subtle changes and boost in mood, libido, activity, and energy level as clinically significant hypomanic states. For them, it may feel like their depression is finally lifting. About 1217% of cases of bipolar disorder are not recognized until a mood shifts into mania or hypomania. Given that bipolar people spend more time depressed than manic, they may actually prefer these hypomanic states. Understandably, they may feel ready to get on the uphill track again. When you aren’t sure where depression ends and bipolar disorder begins, we are here to help. Like we always say, mental health can be messy. We’re here to help sort it all out! At bonmente, we specialize in helping individuals struggling with depression, bipolar disorder, or both tease apart their symptoms and put together the pieces of their treatment plan. If you are looking for treatment in Long Beach, don’t suffer in silence. Let’s talk.
THE DOS & DON’TS OF SOCIAL ANXIETY Posted on June 22, 2022October 24, 2025 by bonmente It’s the middle of the workday, and you can’t focus. Again. Social anxiety kicks in. 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 to happy hour 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! Posted on May 27, 2022November 7, 2024 by bonmente The kids will be out of school soon. The days are longer. Summer stressors are everywhere. 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 reality 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 Summer cuisine includes cheeseburgers, hot dogs, ice cream, and s’mores around the campfire. But these are only sometimes healthy options. It’s easy for kids to spend extra hours on devices and video games while mom and dad are at work. This added screen time can contribute to stress and challenges for families balancing work and home life. “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.” Tip: Plant a garden with the family to bring some excitement to healthy foods. Not only will you enjoy fresh fruits and veggies, but you’ll also get fresh air, sunshine, and nature’s peace. You might even escape the reach of WiFi for a while, reconnecting with simplicity and calm. 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!
YOU SNOOZE YOU WIN? Posted on April 26, 2022November 7, 2024 by bonmente It’s 4 a.m., and you’re wide awake in bed again, facing sleepless nights. Actually, this is the third time you’ve had trouble getting to sleep and staying asleep this week. You’ve been meditating, drinking bedtime tea, and even pulled out some tried-and-true sheep counting, but nothing seems to work. You can’t remember the last time you’ve had a quality night’s sleep. Less Sleep = More Problems All of these sleepless nights are starting to add up and impact other aspects of your life. At work, your creativity is zapped and you are having trouble staying focused and being productive. At home, you are so drained you don’t have the energy to do any of the chores that are piling up… or give your loved ones the presence they deserve. The old adage “You snooze, you lose” simply doesn’t ring true anymore. In these modern age, when you snooze, you WIN! Our Brains Don’t Come With An ‘Off’ Switch Unfortunately, our brains don’t clock in for normal business hours. Sometimes all of the stress you carry at the office follows you home and resurfaces as soon as your head hits the pillow. If racing thoughts and “what-if” scenarios keep you up into the wee hours of the morning, your sleep disturbance could be caused by an underlying (and untreated) disorder. “Sleep disorders are often caused by underlying health problems like anxiety, stress, ruminating thoughts, and generalized worry,” said Mottsin Thomas, a bonmente psychiatrist. “If you experience nightmares, sleep talking, or sleepwalking, your sleep suffers. Lifestyle factors, like drugs and alcohol use or rotating work shifts, can also lead to sleep disorders.“ 100 Different Sleep Disorders Are Lurking Out There That’s 100 different disorders that can lead to sleepless nights and get in the way of finding a good night’s sleep! It can be challenging to identify a single cause of sleep disorders because many conditions and diseases affect sleep. From the more common sleep disorders like insomnia, sleep apnea, and restless leg syndrome to disorders such as narcolepsy and chronic sleep deprivation, you need a proper diagnosis! Some things to look out for that may indicate a sleep disorder include: trouble falling or remaining asleep difficulty staying awake during the day circadian rhythm imbalances that disturb normal sleep schedules For some people, it’s the concern from a loved one that signals a symptom of sleep disorders. Maybe a concerned spouse notes periods of apnea or excessive movement during the night. Maybe a family member hears someone wandering through the house or talking, only to discover a sleep disorder in real-time. Symptoms may not be blatantly obvious, so even subtle ones shouldn’t be ignored. Sleep hygiene means making sleep as much of a priority as taking a shower or brushing your teeth. It is so easy to cut 15 minutes out of sleep time to get those dishes done or watch a little bit more of that show, but sleep should not be sacrificed. Here are some tips to get good sleep hygiene. 1. Set an alarm… to go to bed. A sleep alarm may be just the reminder you need that sleep is important and whatever you’re doing can wait until tomorrow. The good thing about an alarm is that it alerts people around you as well, so they can support you in your sleep hygiene efforts instead of tempt you into bad habits. 2. Create a sleep routine. A sleep routine helps your mind to shift its focus to getting sleep. Take some time to do things that help you relax. Brush your teeth, wash your face, go to the bathroom, put on pajamas, fluff your pillows just how you like them. Maybe crawl into bed and read a book or journal for a few minutes. These actions will send cues to your brain that sleep is coming and help it get ready to chill out and rest. 3. Stay off the screens. If you haven’t heard, screens are sleep’s kryptonite. The light they put out actually tricks your brain into thinking it’s still day time, delaying release of natural sleep chemicals like melatonin. Plus, when’s the last time scrolling TikTok really made you sleepy instead of wanting to dance or play with a puppy? Leave the screens face down when it’s time for your head to hit the pillow. 4. Address underlying issues. Grinding your teeth? Restless leg syndrome kicking you awake after just a few minutes? Maybe snoring or sleep apnea is not just affecting your sleep anymore. Your doctor can make specific recommendations depending on the underlying issue, but simple things like a dental guard, nasal strips, or herbal supplements may do the trick. If you need a CPAP or other breathing device, your doctor can help you find a style that will work with your sleep instead of against it. Remember, sleep disorders are often caused by underlying conditions that contribute to poor sleep. So it’s essential to address these conditions first. Say Goodby to Sleepless Nights. Get sweet dreams. Talk to a pro. Sleep disorders can take a while to develop, and they don’t go away overnight. It’s easy to get frustrated when you can’t get the sleep you need, but with the help of a bonmente mental health professional, a good night’s sleep is closer than you think. If you or someone you love is looking for sleep disorder treatment in Los Angeles, give our team a call!
