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12 12, 2019

Self-Help Techniques to Cope With Emotional Difficulties


At BNBA we understand that medication and psychotherapy is not a quick fix solution to curing mental difficulties. Despite taking medication day by day, and going to therapy, a lot of patients still struggle. That is okay!

Here at BNBA, our employees are trained with the knowledge that emotional difficulties are common, and difficult to get over. Thus, outlined in this article are tips on how to cope with mental illness in your day-to-day life.

Notice, not all of these tips are going to work for everyone, but they have helped a lot of people in different ways. Try each tip once. Just to see how it feels, and adapt to it based on your lifestyle. At BNBA we understand that people are bio-individual. All people come in different shapes, sizes, and abilities. That’s what makes us all unique! We want you to embrace your differences, and make these activities a fun getaway from your everyday life.

Radical Acceptance

Let’s be honest. It’s hard to accept something that might not have always been there, or something you never wanted to be there. Think of a ten-year-old boy, that is so excited to go out to the beach and swim. Suddenly a thunderstorm with winds hitting 70 miles per hour hits right as he’s about to leave his house. Obviously, he can’t stop the thunderstorm, or ignore that it’s there. But what he can do is accept that it’s here, and adapt to its existence to keep himself dry, safe, and happy.

If you do not radically accept that you may have a mental illness, it will be so much harder to take care of yourself. This is not to say, let your mental illness consume you, but to accept it, as a condition that you are in now. This will help you function better and feel more whole. Suppressing what the mental illness is doing, or pretending it does not exist, will only drain your energy.

Deep Breathing

This is as generic as it gets. But it works! Follow the three steps outlined below when you’re feeling anxious and it is scientifically proven to calm your anxiety. All you have to do is…

  1. Breathe in for five seconds.
  2. Hold your breath for three seconds.
  3. Breathe out for seven seconds.

One pointer- this should feel a bit uncomfortable. Deep breathing really begs you to focus on the present, and the function of breathing. Something we often tend to disregard, especially when our body is in flight-or-fight mode.

The Five Senses

Speaking of feeling more present, this method has been used far and wide. Imagine, you are in your office at your 9 to 5 job and 2 pm rolls around, and you have a flashback of a traumatic moment. Internally, and now externally you are in a crisis state. What can you do to minimize this? Remind yourself that you are still present, by the Five Senses method. Touch, taste, smell, hear, and see. For example, touch the wooden desk in front of you, taste the apple in your bag, smell the cold brew on your desk, hear the birds chirping outside your window, and see the abstract painting on the wall.

Emotional Awareness

Here at BNBA, our utmost priority is first grasping the issue, and then moving forward in meaningful ways to make your quality of life better. We do this by targeting symptoms that the mental illness has sprung up.

Thus, the first step, is to feel what you’re feeling. If you’re anxious, accept it, and live with it for a few minutes before coping with methods such as meditating, deep breathing, and let’s be honest, watching an episode of your favorite show. It’s okay to feel negative emotions! It’s a part of life. Life is about balance. Neither the good, nor the bad should ever consume you.

You Are Not Alone

Every employee at BNBA wants to see you thrive. Take advantage of that knowledge. Ask your BNBA clinician for advice specific to you. Ask any staff at BNBA for more resources.

What tips do you have, that have helped you cope with your mental illness?

Feel free to follow us on LinkedIn, and sign up for our monthly newsletter.


Self-Help Techniques to Cope With Mental Illness

9 Ways to Cope With Having a Mental Illness




Self-Help Techniques to Cope With Emotional Difficulties2019-12-12T21:41:16+00:00
2 12, 2019

Tips on How to Prepare for Your Appointment


At BNBA we value your story. A huge part of being a medical management practitioner is understanding the patients experiences and symptoms, to make sure the patient is catered to. Although we take a holistic approach when it comes to our patients, every individual patient has a treatment plan that is cultivated by what would work for them specifically.

Here at BNBA we understand the nerves and anxiety with going to a Psychiatric Clinic. We want to make this experience as comfortable as possible. Often, we think about how a doctor will prepare for an appointment with his or her patient, but we rarely emphasize what a patient can do to prepare for the appointment. A patient’s role is equally, if not more important than the doctors. We want to give you, a curated experience that suits you the best. Here are some tips on how to prepare for a medical management appointment.

Only Share What You’re Comfortable Sharing

There is still a huge stigma around mental illness. In a way, that has prevented people with mental illness to remember that going to psychiatrist will not always cure you, right away. It can take months, years, and sometimes it’s chronic. That is okay. As a patient, you must realize you do not have to open up about everything on your first session. These sessions do not go by the practitioners pace, but by your own. Be mindful with yourself, and be prepared to not always want to talk. Often, these sessions might require you to look back on some traumatic moments, here at BNBA we realize that, and we want you to go at your own pace.

How BNBA works

Prepare Questions

We’ve all been in the situation where a doctor asks “Do you have any questions for me?”. It can be hard to remember on the spot. Often we say no, and remember them on our commute back home. Write down questions on your note app on your phone or on paper before coming to the appointment. Do not hesitate to ask anything about your session.

Questions include but are not limited to…

1. What are the side effects of this medication?
2. What are signs I should stop taking the medication?
3. If therapy is suggested, you may ask what type of therapy do you recommend? Why?
4. What are the parameters around confidentiality?
5. How can I contact you during a difficult time?
6. How did you arrive at my diagnosis?
7. How does my treatment plan work?

Write Out a Timeline

On the spot, it’s hard to remember everything that’s happened in your life. Take some time beforehand to write out a timeline. It does not have to be extensive! Meaning, do not spend more than 15 minutes on it. Make sure to include life events, your medical history, and potentially conditions that may run in your family. This can all be helpful to the respected practitioner and make the appointment go more smoothly, and assure that you did not forget anything.


Bring Someone With You (If You Want)

Here at BNBA, we want you to feel as comfortable as possible. That means if you feel more comfortable bringing someone with you to your appointment, by all means bring them. They can wait in the waiting area while your appointment goes on, or they can come inside with you. Your comfort is of the utmost importance to us.


Contrary, to popular belief this should not be a stressful situation. Every employee at BNBA wants to see you thrive. Take advantage that. If you have any questions beforehand do not hesistate to contact BNBA. We are always here to help.Contrary, to popular belief this should not be a stressful situation. Every employee at BNBA wants to see you thrive. Take advantage that. If you have any questions beforehand do not hesistate to contact BNBA. We are always here to help.


What tips do you have, that have helped you while visiting a medical management practitioner? Feel free to follow us on LinkedIn, and sign up for our Newsletter.

Your First Appointment
10 Questions to Ask a Psychiatrist or Therapist
16 Questions to Ask a Psychiatrist If You Are Visiting for the First Time

Tips on How to Prepare for Your Appointment2019-12-05T20:37:45+00:00