The demands of adulthood can feel relentless. The constant juggle of work and home responsibilities along with the expectation to be available online constantly makes achieving work-life balance increasingly elusive. It’s a surefire recipe for burnout.  Recognizing the signs of burnout and learning how to manage can be essential for maintaining mental health and overall well-being. {MiniWidget:Generic} What is burnout? Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress. It often occurs when individuals feel overwhelmed, emotionally drained, and unable to meet constant demands. While it's commonly associated with work, burnout can also stem from other areas of life, such as caregiving, relationships, or academic pressures. Causes of burnout Several factors can contribute to burnout, including: Excessive workload If you’re consistently overloaded with work or responsibilities, it can lead to chronic stress and burnout. Lack of control Feeling like you have little or no control over your work or life circumstances can contribute to burnout. Unclear expectations When expectations are not clearly defined or constantly changing, it can create confusion and stress, leading to burnout. Dysfunctional workplace dynamics A toxic work environment, characterized by poor communication, lack of support, or unfair treatment, can significantly increase the risk of burnout. Work-life imbalance When work consistently takes precedence over personal life, it can lead to neglect of self-care, relationships, and hobbies, increasing the likelihood of burnout. Insufficient rewards Lack of recognition or inadequate compensation can decrease motivation and increase feelings of frustration. Lack of Support A lack of supportive relationships at work or home can exacerbate feelings of isolation and stress. Signs of Burnout Recognizing the signs of burnout is the first step toward addressing it. Common symptoms include: Physical Symptoms: Chronic fatigue, insomnia, headaches, and gastrointestinal issues. Emotional Symptoms: Feelings of helplessness, detachment, and a lack of motivation or satisfaction. Behavioral Changes: Increased irritability, withdrawal from responsibilities, and a decline in performance. The differences between burnout and depression Burnout and depression share similar symptoms, but they are distinct conditions. Burnout is usually linked to specific stressors (work, school, caregiving roles, etc) leading to exhaustion and decreased efficacy. On the other hand, depression is a broader mental health condition characterized by persistent sadness, a lack of interest in activities, and a pervasive sense of hopelessness. Tips for dealing with burnout If you're experiencing burnout, there are a few strategies you can implement to better manage it: Prioritize self-care: Make time for activities that nourish your mind, body, and soul, such as exercise, healthy eating, and relaxation techniques. Set boundaries: Learn to say no to additional work or commitments when you're already feeling overwhelmed. Delegate tasks: If possible, delegate tasks to others to reduce your workload. Take breaks: Step away from work regularly to recharge and avoid mental fatigue. Connect with others: Talk to friends, family, or a therapist about how you're feeling. Seek professional help: If self-care strategies aren't enough, consider seeking professional therapy to address burnout and develop coping mechanisms. How to prevent burnout Preventing burnout requires proactive measures to maintain a healthy work-life balance and manage stress effectively. Some preventive strategies include: Time management: Prioritize tasks, set realistic goals, and avoid procrastination. Stress management: Practice relaxation techniques, such as meditation or deep breathing exercises, to manage stress levels. Healthy lifestyle: Get enough sleep, eat nutritious meals, and exercise regularly to support your physical and mental well-being. Work-life balance: Set clear boundaries between work and personal life, and make time for activities you enjoy. Assertive communication: Learn to express your needs and concerns clearly and respectfully. How professional therapy can support your mental health If you're grappling with burnout, professional therapy may be able to support you in feeling better. A therapist may help you delve into the root causes of your burnout, exploring the underlying factors that have contributed to your current state. They may also equip you with healthy coping mechanisms to manage stress effectively and prevent future burnout. Additionally, a therapist may guide you in creating strategies to improve your work-life balance, establish clear boundaries, and prioritize self-care. Prolonged stress and burnout can happen to anyone. Overcoming burnout and reclaiming well-being may be possible by recognizing the signs, taking proactive steps to manage it, and seeking professional help when needed.  *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

The job of parenting is rarely ever easy. Work responsibilities, household chores, and childcare, coupled with societal expectations, can leave parents feeling exhausted, stressed, and emotionally drained. This state of chronic exhaustion and detachment from parenting is commonly called parental burnout. {MiniWidget:Generic} What is parental burnout? Parental burnout is a state of physical, emotional, and mental exhaustion caused by the prolonged and overwhelming stress of parenting. Unlike typical stress, burnout leaves parents feeling completely drained, detached from their children, and doubtful of their parenting abilities. What causes parental burnout? Parental burnout is a complex condition influenced by various factors, which often intertwine, compounding the stress. Here are some common causes: Societal expectations The pressure to be the "perfect parent" and raise "perfect children" can be immense. Social media often portrays an idealized version of parenthood, creating unrealistic expectations and feelings of inadequacy. Financial factors The rising costs of childcare, education, and housing can create significant financial stress for parents. The need to work full-time to make ends meet can further exacerbate the challenges of balancing work and family life.  Health factors Postpartum depression, anxiety, and other mental health conditions can make parenting even more challenging. The lack of support and understanding for parents struggling with mental health issues can contribute to feelings of isolation and burnout. Signs of parental burnout Recognizing the signs of parental burnout is a key to protecting your mental health and well-being. Some common signs include: Emotional exhaustion: Feeling constantly drained, overwhelmed, and emotionally detached from your children. Physical exhaustion: Experiencing chronic fatigue, sleep problems, and physical symptoms like headaches and stomachaches. Loss of motivation: Feeling a lack of enthusiasm for parenting and a sense of detachment from your children. Irritability and anger: Feeling easily irritated, frustrated, and angry with your children and partner. Guilt and shame: Feeling guilty for not being the parent you want to be and ashamed of your struggles. Preventing parental burnout Implementing the following strategies may help you prevent parental burnout: Set realistic expectations Accept that it’s okay not to be perfect. Focus on being a good enough parent rather than striving for perfection. Prioritize self-care  Carve out time for activities that rejuvenate you, such as pursuing a hobby, exercising, connecting with nature, or simply taking a break. Seek support Don’t hesitate to ask for help from family, friends, or professional services. Sharing responsibilities can lighten your load. Stay organized Plan and organize your daily activities to reduce chaos and stress. A structured routine can make managing tasks easier. How to manage parental burnout If you're experiencing parental burnout, there are several strategies you can use to better manage it: Acknowledge your feelings Accept that it’s okay to feel overwhelmed. Recognizing your feelings is the first step toward addressing them. Take breaks Regularly take breaks to recharge. Short, frequent breaks can help you stay balanced and refreshed. Practice mindfulness Mindfulness techniques, such as meditation and deep breathing exercises, may help reduce stress and improve mental clarity. Connect with others Engage with other parents who understand what you’re going through. Sharing experiences can provide emotional support and practical advice. Focus on the positive Celebrate your successes as a parent and cherish the moments of joy with your children. Seek professional help A credentialed therapist can provide support and guidance in developing coping mechanisms and managing stress. How professional therapy may support overall mental health Therapy may be a helpful resource for parents struggling with burnout. It provides a safe and supportive environment to explore your feelings, develop coping mechanisms, and improve your overall mental health. The benefits of couples therapy Couples Therapy is designed to help partners communicate more effectively, resolve conflicts, and strengthen their relationship. It can also provide a space to discuss parenting challenges and develop strategies for co-parenting. Exploring individual therapy Individual Therapy may help you address underlying issues contributing to burnout, such as anxiety or depression. It can also provide a space to focus on your own needs and develop self-care strategies. If you're struggling with parental burnout, don't hesitate to reach out for support. With the right tools and strategies, you can overcome burnout and focus on the joy of parenting. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Do you often struggle to recall a recent conversation or the details of an important task? You might think it's just forgetfulness, but anxiety could be the cause. Anxiety disorders affect millions of people worldwide, not just through its emotional toll but also by impairing cognitive functions like memory. Understanding how anxiety impacts memory can help you manage your symptoms of anxiety better and take proactive steps to improve your memory. In this informational article, we'll explore how anxiety affects memory, discuss various types of anxiety-related memory loss,  and outline strategies and treatment options that could help manage these effects. {MiniWidget:Anxiety} Types of anxiety-related memory loss Anxiety-related memory loss can manifest in various ways. Understanding these types can help in identifying the symptoms and seeking appropriate help.  Short-term memory and anxiety Do you have trouble remembering things that happened recently? Anxiety can interfere with short-term memory by making it difficult to focus and concentrate on the present moment, leading to lapses in recalling recent events or information. When your mind is preoccupied with worry, paying attention and retaining new information becomes harder. For example, you might forget where you placed your keys or miss important points in a meeting. Working memory and anxiety Working memory is crucial for tasks that require you to process and analyze information, such as problem-solving and decision-making. Anxiety can reduce the capacity of working memory, making it challenging to perform these tasks effectively. If you find it hard to keep track of multiple tasks or struggle with mental arithmetic, anxiety might be impacting your working memory. This can make everyday tasks feel overwhelming and contribute to a cycle of stress and forgetfulness. Long-term memory and anxiety Long-term memory can also be affected by anxiety. The stress and distraction caused by anxiety can make it difficult to encode new information into your long-term memory and retrieve that stored information. Chronic anxiety can interfere with the consolidation of memories, meaning you might struggle to remember events from your past. How anxiety affects memory Anxiety impacts various cognitive functions, with memory being particularly vulnerable. The brain's response to anxiety can alter how memories are formed, stored, and recalled. This is primarily due to the body's stress response, which includes the release of cortisol and other stress hormones. These biochemical changes can hinder the processes necessary for effective memory retention and retrieval. How anxiety impacts the brain Anxiety can have several effects on the brain, which in turn impact memory: Overstimulation: When you experience anxiety, your brain is in a state of heightened arousal, which can lead to overstimulation. This overstimulation can interfere with the brain's ability to process and store information effectively, leading to memory problems. Heightened cortisol levels: Anxiety often results in elevated cortisol levels, a hormone released in response to stress. Chronic high cortisol levels can damage the hippocampus, the part of the brain responsible for forming new memories and retrieving old ones. Understanding these mechanisms can provide deeper insight into how anxiety disrupts memory. How anxiety affects memory formation and recall Anxiety can impact how our brain processes and stores information in the following ways: Short-term memory and anxiety: When you're anxious, your brain prioritizes immediate threats over other information. This means essential details and tasks can slip through the cracks, leading to gaps in your short-term memory. The constant state of alertness makes it challenging to focus on and remember recent events. Working memory and anxiety: Anxiety can also impact your ability to hold and manipulate information in your mind, making multitasking or following complex instructions particularly difficult. The mental clutter caused by anxiety can crowd out the information you need to retain. Long-term memory and anxiety: The stress hormones released during anxious episodes can interfere with the processes that consolidate memories, making it harder to build a robust memory bank. Anxiety can significantly disrupt short-term, working, and long-term memory, making everyday tasks and information retention more challenging. However, you could improve your memory and overall cognitive function by recognizing these effects and implementing interventions like relaxation techniques, regular exercise, and seeking professional help. Other contributing factors In addition to the physiological impacts of anxiety on memory, some other factors can contribute to memory loss or challenges with recollection. Distracted thinking Anxiety often leads to distracted thinking, where your mind is preoccupied with worries and fears. This distracted thinking can disrupt the cognitive processes involved in memory formation, leading to forgetfulness and confusion. Stress-related fatigue Chronic anxiety can lead to physical and mental exhaustion, making it hard to focus and remember information. When you're constantly tired, your brain has to work harder to process information, which can further impair memory. Panic attacks and memory loss Panic attacks are intense episodes of fear that can cause physical anxiety symptoms like a racing heart, shortness of breath, and dizziness. During a panic attack, your brain's 'fight-or-flight' response activates and floods your body with stress hormones. This acute stress can disrupt the functioning of the hippocampus, leading to temporary memory loss. People often report difficulty recalling details of their surroundings or what happened during a panic attack. Other potential causes of memory loss While anxiety can significantly impact memory, it's essential to consider other potential causes of memory loss, such as: Depression: Depression can also affect memory and cognitive function. Sleep disorders: Lack of sleep can impair memory and concentration. Medications: Certain medications can have side effects that impact memory. Medical conditions: Conditions like thyroid disorders, vitamin deficiencies, and neurological diseases can affect memory. If you're experiencing persistent memory issues, it's essential to consult with a healthcare professional for a comprehensive assessment. How to improve memory under stress There are strategies that can be used to improve memory and manage the stress caused by anxiety. Try relaxation techniques Relaxation techniques such as deep breathing, progressive muscle relaxation, and meditation can help reduce anxiety and improve your ability to concentrate and remember things. The goal of these practices is to help calm your mind, making it easier to focus and retain information. Increase exercise Regular physical activity can reduce anxiety and improve cognitive function. Exercise increases blood flow to the brain, promotes the growth of new neurons, and helps release endorphins, which can boost mood and mental performance. Improve sleep Quality sleep is crucial for memory consolidation. Anxiety can disrupt your sleep patterns, making it harder to get the rest you need. Establishing a regular sleep routine and creating a calming bedtime environment can help improve sleep quality and enhance memory. Try journaling Writing in a journal often benefits your mental health by helping you process emotions, organize thoughts, and reduce anxiety. Journaling can also serve as a tool for tracking your memory and identifying patterns or triggers that may be affecting your cognitive function. Try these memory strategies For some people, using certain strategies makes it easier to remember things by creating associations and breaking down complex information into manageable parts. Use mnemonics: Mnemonics are memory aids that help you remember information through association. Stay organized: Keeping a planner or to-do list can help you remember important tasks and appointments. Break tasks into smaller steps: Breaking tasks into smaller, manageable steps can make them less overwhelming and easier to remember. Visualization: Visualizing information or creating mental images can enhance memory retention by making abstract concepts more concrete. Chunking: Grouping information into smaller chunks can help you remember more by reducing cognitive load. For instance, breaking down long numbers into groups of three or four digits makes them easier to recall. Some may work better for you than others, so experiment and find out which techniques are most effective for improving your recall and cognitive function. Treatment options There are various treatment options available for managing anxiety and improving memory.  Therapy Therapy is a highly effective treatment for anxiety and its impact on memory. Cognitive behavioral therapy (CBT) can help you identify and change negative thought patterns that contribute to anxiety. A licensed therapist in your state can also work with you to implement tools and strategies to manage anxiety and improve cognitive function. Medications Medications can be an effective part of anxiety treatment. Antidepressants, anti-anxiety medications, and beta-blockers are commonly prescribed to help manage anxiety symptoms. It's essential to work with a licensed provider to assess what treatment options might work for your specific needs. Taking proactive steps Anxiety can significantly impact memory, affecting both short-term and long-term recall. Understanding how anxiety influences memory and adopting strategies to manage it can help improve cognitive function. Incorporating relaxation techniques, exercise, good sleep habits, and journaling into your routine could help you mitigate the effects of anxiety on your memory. Additionally, therapy and medication generally provide added support. Cerebral provides a convenient and accessible way to receive therapy, medication, and support for anxiety. Remember: It's important to address anxiety and memory issues early to prevent them from interfering with daily life. Do I have anxiety? While only a licensed professional can make a diagnosis, if you’re asking yourself this question because you feel anxiety could be impacting your memory, you can get some initial insights before seeking a professional assessment. Take our free 3-minute anxiety self-assessment to help you understand more about possible anxiety symptoms and their severity. Images by Drazen Zigic, katemangostar, and drrobotdean on Freepik. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Summer is slowly but surely winding down, bringing with it a nagging feeling of missed adventures and the back-to-school scramble. This often leads to heightened stress levels. To help you navigate this transition, we’re sharing five easy stress relief activities that can help you restore a sense of calm and enhance your overall well-being. {MiniWidget:Generic} Why it’s important to relieve stress Stress happens – it's a natural way our body’s respond to pressure, but when not properly managed it can lead to mental and physical health issues. Chronic stress is associated with anxiety, depression, cardiovascular disease, and a weakened immune system. How stress impacts our mental health When we're stressed, our bodies produce higher levels of cortisol, a hormone linked to the fight-or-flight response. While this response can be lifesaving in emergencies, chronic stress keeps our cortisol levels elevated, which may impair brain function, reduce energy levels, and affect our mood. Over time, this may result in serious mental health issues such as depression and anxiety disorders. Benefits of stress relief Engaging in regular stress-relief activities can significantly improve your quality of life. Benefits include: Improved mental health: Reducing stress can decrease symptoms of anxiety and depression. Better physical health: Lower stress levels are associated with a reduced risk of chronic diseases. Enhanced mood: Stress relief can lead to improved mood and a more positive outlook on life. Increased productivity: A stress-free mind can focus better and be more productive. 5 easy activities to relieve stress Here are five simple, science-backed activities that you can start today to help manage and relieve stress. Exercise Physical activity is one of the most effective stress relievers. Exercise increases the production of endorphins, chemicals in the brain that act as natural painkillers and mood elevators. Take part in a brisk walk, a yoga session, a gym workout, or other physical activity you enjoy to experience the stress-reduction benefits exercise provides.  Coloring Coloring isn't just for kids—it can be a great stress reliever for adults too. Engaging in a creative activity like coloring can help take your mind off stressful thoughts and promote relaxation. It’s a form of art therapy that helps reduce anxiety and improve focus. Listening to music Music can affect your emotions and serve as a powerful stress management tool. Listening to soothing music can lower blood pressure, reduce cortisol levels, and bring about a sense of calm. Create a playlist of your favorite relaxing tunes and take some time each day to listen and unwind. Deep breathing Deep breathing exercises can help reduce stress by increasing oxygen supply to the brain and stimulating the parasympathetic nervous system, which promotes a state of calmness. Practice techniques such as diaphragmatic breathing or the 4-7-8 breathing method to help lower stress levels. Stretching Stretching can help reduce muscle tension, improve circulation, and promote relaxation. Incorporate a few minutes of stretching into your daily routine, focusing on areas where you hold the most tension, such as your neck, shoulders, and back. How professional therapy supports overall mental health While these activities can be very effective, sometimes we need additional support to manage stress. Therapy is designed to provide personalized strategies to help cope with stress and address any underlying issues contributing to it. It’s also an opportunity to explore feelings, develop healthy coping mechanisms, and improve overall mental health. Our team of experienced mental health professionals is here to explore personalized care and support if appropriate for you.  Managing stress is vital for maintaining both mental and physical health. By incorporating these simple activities into your daily routine, you can begin to make progress toward a calmer, more balanced you. Remember—It's important to find what works best for you and to seek professional support if you need it. Your mental health is worth investing in. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

We accept certain medical screenings as regular parts of life. For example, cancer screenings such as breast exams and colonoscopies are widely recognized recommendations for standard, high-quality medical care. There is a lesser-known important screening: For the first time, medical experts have begun recommending that all adults under 65 should be screened for anxiety. {MiniWidget:Anxiety} Articles showcased: The New York Times, NPR, and NBC News The value of screening for anxiety Unfortunately, many people who have an anxiety disorder live with it unknowingly for years before they’re diagnosed. Screening for anxiety disorders can easily change that. And that’s important because these undiagnosed cases could increase. Several changes that have changed our social fabric — social media, COVID-19, and an increasingly polarized political environment — have only worsened anxiety symptoms for many. When left untreated, anxiety disorders may lead to the development of depressive symptoms. Additionally, untreated anxiety has been linked to higher risks of cardiovascular diseases, elevated blood pressure, and other medical conditions. Luckily, there are very effective treatments for anxiety disorders that can be administered via telehealth. Both talk therapy and medications can help relieve anxiety symptoms. How to screen for anxiety Researchers have developed a brief anxiety questionnaire that’s replicated in our free screener for anxiety and only takes a few minutes to complete. Just 7 questions long, the Generalized Anxiety Disorder Scale (GAD-7) asks about certain symptoms of anxiety. The resulting score will be classified as either mild, moderate, or severe in terms of symptom severity. Keep in mind: This is just a screener, and a high score doesn’t necessarily mean you have an anxiety disorder, and a low score doesn’t rule out the possibility that you do. Furthermore, there are many different types of anxiety disorders, and evidence-based treatment varies depending on the specific type. We encourage you to talk to a mental health professional to help you with the next steps. Cerebral can connect you with a clinician within days. Get screened: Take our free anxiety self-assessment today. David Mou, MD David is a board-certified psychiatrist. He completed his psychiatry training at Harvard’s MGH-McLean residency program. Image by lookstudio on Freepik. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

We understand that finding affordable mental healthcare may feel like a daunting task. With rising medication and therapy costs, many people can find it hard to access the support they need within their budget. We're on a steadfast mission to change that. Here, we’ll guide you through using insurance for mental health services at Cerebral, making it easier and more affordable to get the care you deserve. {MiniWidget:Generic} More insurance partners, more access At Cerebral, we continuously collaborate with insurance partners to expand access to our online mental health services. This expansion aims to provide more people with access to our affordable therapy and psychiatry options, potentially reducing cost as a barrier. By working with various insurance providers and growing our partnerships, we strive to offer affordable therapy and medication management to all who need it. Check your insurance coverage Understanding your insurance coverage is essential if you’re looking for low-cost therapy, affordable medication management, or both. With Cerebral, you can connect with licensed prescribers and therapists who accept: Cigna BlueCross BlueShield United Healthcare & Optum and more Availability is based on state, and you can find the full details here. Wondering if you can use your insurance for Cerebral? Here are the steps you can take to check your insurance coverage for therapy and/or medication management: Verify with Cerebral: With your insurance information in hand, you can check your coverage. If your plan is eligible, we'll onboard you with a credentialed clinician. Review your benefits: Look through your insurance plan details to understand the extent of your coverage, including copays, deductibles, and any out-of-pocket costs. It never hurts to double-check. You could also reach out to your insurance company to verify if they cover mental health services, including therapy sessions and medication management for mental health conditions, under your plan. Because we're working toward adding new partners to provide low-cost therapy and medication management, you always have the option of signing up and using your insurance at a later date if your carrier becomes a partner. How it works After you’ve confirmed your eligibility, getting started with Cerebral is easy. Here’s how it works: Create your account in a few easy steps, and we’ll set you up with an in-network plan. Choose your in-network clinician and schedule a session on a weekday, night, or weekend.  Collaborate with your care team on a personalized plan with progress tracking and ongoing support. Focus on your care — we bill your insurance provider for you. The majority of our clients are able to see someone within a week, and while most of them are happy with their first choice, you can pick a new one whenever you want for any reason.  Cost of Cerebral subscription benefits With insurance, you can access all subscription plan benefits for $30 per month. This fee includes a range of services and features designed to support your mental health goals, including: Quick access to care (typically less than a week)  Easy online scheduling and session reminders Flexibility to choose your preferred in-network clinician  A personalized treatment plan with progress tracking Unlimited messaging with your care team between visits  In-app resources and therapeutic exercises  Complimentary lab work at partner labs when clinically appropriate for bipolar treatment Access to CerebralRx, our at-home medication delivery service with free 2-day delivery It’s important to note that CerebralRx medication costs are billed separately and are not covered by insurance benefits. If you choose to fill your prescription through another pharmacy, your insurance may cover those medications. You may also be responsible for additional cost share fees such as copays and deductibles. Understanding cost share Depending on your insurance plan, you could be responsible for additional cost-share fees like copayments, coinsurance, or the full cost of services if you haven't met your deductible. If you’re newer to the ins and outs of insurance (or, understandably, get a little confused by it), here’s what those terms mean: Copayment (copay): A fixed amount you pay for covered services at the time of your visit. Coinsurance: A percentage of the costs of a covered healthcare service you pay after your deductible. Deductible: The amount you need to pay out of pocket for healthcare services before your health insurance plan begins to cover costs. Your insurance company will send you an explanation of benefits (EOB) outlining any additional costs. For copays and your deductible, you might be able to offset costs by using tax-free dollars from a flexible spending account (FSA) or health savings account (HSA). No one likes surprise bills, so we also notify you of any owed cost share fees 7 days before charging the payment method on file. Cerebral Network and clinicians At Cerebral, we offer a network of fully licensed and trained prescribers and therapists that you can connect with all from the comfort and convenience of your home. At Cerebral, we display profiles of in-network providers, allowing you to choose the one that best fits your needs and is in-network with your payer. When using insurance for Cerebral, you’ll be able to meet with your care team whenever clinically appropriate. We’ll manage all the billing and claim submissions for you so you can focus on getting high-quality care. You can also message our care team for support between sessions. They're available during business hours and will respond to you within 1-3 business days. Other ways to help cover costs If you would prefer not to use your in-network coverage or aren't covered by insurance or one of our partners, there are other options.  Using FSA/HSA funds FSA or HSA accounts allow you to set aside pre-tax money for medical expenses, often including mental health services. You can absolutely use your HSA or FSA card as your primary payment method in your Cerebral account. Just a reminder: These accounts could also be used to cover copays and your deductible. It's always helpful to double-check and get more information. Contact your insurance provider to find out more about HSA or FSA options and how to submit receipts for reimbursement. They can also provide answers to any questions you have about ​​submitting a claim, using your HSA or FSA funds, or receiving reimbursements. How to get reimbursed for out-of-network services If you decide to choose an out-of-network clinician, you can request a special type of itemized receipt (known as a superbill) that typically includes: Client contact information  Provider information   Your diagnosis in the form of an ICD code  CPT code(s)  Dates of service Itemized list of costs Referrer contact information (if applicable) Our team would be happy to assist you with this process — all included with your subscription plan. Then, all that’s left is submitting it to your insurance provider for reimbursement. How to get one: To request a superbill, simply log into your account and send us a message. Requesting verification of your payer when added We’re continuously working to onboard new payers to expand our insurance coverage. If your insurance provider isn't currently on our list, as a Cerebral client, we'll notify you via email when new partners are added. This way, you can start using your plan benefits as soon as your carrier becomes available. Expanding insurance partnerships At Cerebral, we understand the importance of accessible mental health care. That's why we're committed to expanding our insurance partnerships to provide more people with the support they need. We're actively working to onboard new providers so our clients can have more options for affordable mental health care. Navigating insurance coverage for mental health services can be challenging, but we’re doing what we can to make it easier. Our expanded insurance partners and low-cost monthly subscription plans for insured clients can help you receive high-quality care with the convenience and affordability you deserve. Check your insurance coverage today and take the first step toward better mental health. Images by diana.grytsku and freepik on Freepik.

Understanding the nuances of mental health can be challenging, especially when symptoms overlap between conditions. Two types of disorders that can be hard to distinguish are obsessive-compulsive disorder (OCD) and anxiety. This informational article aims to clarify the differences between these conditions, their symptoms, and treatment options. {MiniWidget:Anxiety} What is OCD? Obsessive-compulsive disorder (OCD) is a mental health condition characterized by persistent, unwanted thoughts (obsessions) and repetitive behaviors or mental acts (compulsions) that a person feels driven to perform. People with OCD often recognize that their thoughts and behaviors are irrational, yet they feel unable to stop them. These obsessions and compulsions can significantly interfere with daily life, cause considerable distress, and even make simple tasks seem daunting. Common obsessions in OCD Obsessions are intrusive, unwanted thoughts, images, or urges that cause significant anxiety or distress. In OCD, these obsessions often revolve around specific themes that are persistent and difficult to control Common OCD obsessions include the following: Fear of contamination or germs Unwanted forbidden or taboo thoughts involving sex, religion, or harm Aggressive thoughts toward others or self Having things symmetrical or in perfect order These obsessions can dominate the person's thoughts, leading to significant distress and interfering with daily activities. Common compulsions in OCD Compulsions are repetitive behaviors or mental acts that a person feels driven to perform in response to an obsession. These actions are meant to reduce the distress associated with obsessions or to prevent a feared event, but they often  only provide temporary relief. Common OCD compulsions include the following: Excessive cleaning or hand washing Ordering and arranging things in a particular, precise way Repeatedly checking on things, such as ensuring the door is locked, or the oven is off Compulsive counting Compulsions can take up significant time and interfere with daily functioning, often causing distress and frustration. What is anxiety? Anxiety is a natural response to stress, but when it becomes persistent and overwhelming, it can develop into an anxiety disorder. Symptoms of anxiety can range from mild worry to debilitating fear and panic. Anxiety disorders are characterized by excessive fear or worry that impacts daily activities and encompass a wide range of conditions, including generalized anxiety disorder (GAD), panic disorder, and social anxiety disorder. People with anxiety disorders often experience persistent, uncontrollable worry about various aspects of life, such as work, relationships, and health. This constant state of alertness can even lead to physical symptoms of anxiety that can significantly impact one's quality of life. Common symptoms of anxiety Anxiety can manifest in various ways, affecting both the mind and body. Most commonly, people with anxiety-related disorders will experience the following: Excessive worrying Feeling agitated or restless Fatigue Difficulty concentrating Irritability Tense muscles Trouble sleeping These symptoms can significantly impact daily life, making it challenging to perform everyday tasks and enjoy normal activities. Key differences between OCD and anxiety While OCD and anxiety disorders share some similarities, there are key differences in behaviors, thought patterns, and the focus of thoughts that can help in telling the two types of disorders apart. Behaviors Behaviors associated with these conditions can greatly interfere with day-to-day functioning and are often key indicators of the underlying disorder. Here’s how the two differ in behaviors:  OCD: Involves repetitive or ritualistic behaviors or mental acts (compulsions) performed to reduce the distress caused by obsessions. Anxiety: Involves behaviors aimed at avoiding anxiety-provoking situations or events, such as avoidance of social gatherings or excessive preparation for events. Thought patterns Thought patterns are a critical component in distinguishing between OCD and anxiety disorders. These are the major differences for both: OCD: Characterized by intrusive, unwanted thoughts that the person recognizes as irrational but cannot control. Anxiety: Involves persistent worrying about future events or everyday situations, which, while often exaggerated, are more rooted in reality compared to the intrusive thoughts in OCD. Focus of thoughts Understanding where thoughts are centered can help in identifying a specific disorder. This is how the two conditions differ in this area: OCD: Thoughts are often centered around specific themes like contamination, harm, or symmetry. Anxiety: Thoughts can be generalized and involve worrying about a wide range of everyday issues, such as work, health, and relationships. Recognizing differences can aid in distinguishing between OCD and anxiety disorders, which can help lead to more personalized and targeted treatment options. Is OCD a type of anxiety? OCD was previously considered an anxiety-related disorder because it involves significant anxiety and distress caused by obsessions and compulsions. However, OCD has been reclassified as an obsessive-compulsive and related disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) as of late. This reclassification reflects the distinct nature of the obsessions and compulsions in OCD, which distinguish it from other anxiety disorders. How to tell if I have OCD or anxiety Because OCD and anxiety disorders can have overlapping symptoms, it will take a mental health professional to make a clinical diagnosis. However, you can educate yourself on the main differences between the two to gain more clarity before talking with a mental health professional. Let’s take one last look at the symptoms of both to help differentiate between the two. OCD symptoms Intrusive, unwanted thoughts or images (obsessions) Repetitive behaviors or mental acts (compulsions) performed to reduce distress Significant time spent on obsessions and compulsions, interfering with daily life Recognizing that obsessions and compulsions are excessive or unreasonable Anxiety symptoms Excessive, uncontrollable worry about various aspects of life Physical symptoms such as increased heart rate, sweating, and trembling Avoidance of anxiety-provoking situations Difficulty concentrating and sleeping Persistent feelings of restlessness or being on edge How are OCD and anxiety diagnosed? Diagnosing OCD and anxiety disorders involves a comprehensive evaluation by a mental health professional. This typically includes: Clinical interview: To discuss your symptoms, medical history, and impact on daily life. Questionnaires: To assess the severity of symptoms using standardized clinical tools. Observation: To note behaviors and physical signs of anxiety or compulsions. Diagnostic criteria: To make a diagnosis using criteria from the DSM-5. A thorough clinical evaluation and diagnosis inform a personalized treatment plan.  Can you have both OCD and anxiety? Yes, it is possible to have both OCD and an anxiety disorder, and co-occurrence of these conditions can be relatively common. While having one can increase the risk of developing the other; the likelihood of developing both is greater for those with OCD because of the condition’s severity. When both conditions are present, treatment plans should address OCD and anxiety symptoms to ensure comprehensive care. Why that matters: The presence of one condition can exacerbate the symptoms of the other, creating a complex interplay that can be challenging to manage, especially without ongoing professional help. What other conditions could it be? Several other conditions can present with symptoms similar to OCD and anxiety disorders but also have distinct treatment options. This makes a clinical evaluation or talking with a licensed professional all that more important. Conditions that could look like OCD or anxiety include: Depressive disorders: Persistent low mood, loss of interest in activities, feelings of hopelessness, and changes in appetite and sleep patterns. Attention-deficit/hyperactivity disorder (ADHD): Symptoms like difficulty concentrating, restlessness, and impulsivity can resemble anxiety and OCD, especially when the individual engages in repetitive behaviors or experiences significant worry and distractibility. Phobias: Intense fear of specific objects or situations that result in avoidance behavior. Body dysmorphic disorder (BDD): Obsessive focus on perceived flaws in appearance, leading to repetitive behaviors, such as mirror checking, and significant distress. Undergo an evaluation with a licensed professional to discuss personalized treatment for your specific condition. Are the treatments different? Not always. There are similarities in treating OCD and anxiety disorders. Medication Medication is a common treatment option for both OCD and anxiety disorders, often helping to manage and alleviate symptoms. For both conditions, medications are often combined with therapy and other interventions. Therapy A therapist can provide non-medication strategies and support in managing symptoms for either condition. By learning essential tools and techniques, therapy fosters hope for long-term recovery and resilience for people with OCD as well as for those who have anxiety-related conditions. Coping strategies Techniques such as mindfulness, relaxation exercises, deep breathing, and stress management may be particularly helpful. Lifestyle changes like regular exercise, balanced eating, and sufficient sleep also may help. By incorporating healthy coping strategies into your daily life, you are on the road to improving your mental health. How Cerebral can help If you are experiencing symptoms of OCD or an anxiety-related disorder, seeking help from a mental health professional is essential to getting the care you need. Online mental health services like Cerebral offer a convenient and accessible way to receive support for OCD and anxiety disorders. Cerebral provides: Therapy: Access online sessions with licensed therapists. Medication management: Consult with credentialed prescribers virtually to see if an online prescription and managing medication is appropriate for you. Educational resources: Explore articles, in-app exercises, and free mental health resources to help understand and manage symptoms. Services like Cerebral can be particularly beneficial for those who have difficulty accessing traditional in-person care due to geographical, logistical, or personal reasons. Our team of experienced mental health professionals is here to explore personalized care and support if appropriate for you.  Do I have anxiety? Only a mental health professional can determine the answer to that question by conducting a clinical evaluation for an anxiety disorder. But, you can take a free 3-minute self-assessment to get a better sense of the level of your anxiety symptoms.  Images by freepik, freepik, and master1035 on Freepik. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Understanding the differences between bipolar disorder and borderline personality disorder (BPD) can be challenging. Both conditions affect mood and behavior but have distinct characteristics and may respond to different treatment approaches. In this informative guide, we'll explore what sets these two disorders apart, how they're similar, how they're diagnosed, and how you can get affordable, convenient mental healthcare. {MiniWidget:Bipolar} What is bipolar disorder? Bipolar disorder is a mental health condition characterized by extreme mood changes that include emotional highs (mania or hypomania) and lows (depression). These mood changes can affect sleep, energy, behavior, and the ability to think clearly, ultimately impacting daily life overall. Types of bipolar disorder There are 3 types of bipolar disorder that are differentiated by the nature and intensity of the mood episodes experienced, including the duration and pattern of manic, hypomanic, and depressive episodes. Those types of bipolar disorder are: Bipolar I disorder: This type involves severe mood episodes from mania to depression. Mania is a state of heightened mood, activity, or energy levels that last for at least 7 days or requires hospitalization. Bipolar II disorder: In this type, individuals experience depressive episodes and hypomanic episodes, which are less severe than full-blown manic episodes. Cyclothymic disorder: This is a milder form of bipolar disorder, with periods of hypomanic symptoms and depressive symptoms lasting for at least 2 years in adults (1 year in children and adolescents), but the symptoms do not meet the diagnostic criteria for a hypomanic episode and a depressive episode. It's important to consult with a mental health professional if you or someone you know is experiencing symptoms that align with any of these types of bipolar disorder.  Symptoms of bipolar disorder Symptoms can vary widely between individuals and can range from mild to severe.  Symptoms of mania include: Increased energy, activity, and restlessness Excessively euphoric mood Extreme irritability Rapid speech and racing thoughts  Poor concentration Little need for sleep Unrealistic beliefs in one's abilities and powers Impulsiveness and risk-taking behaviors Symptoms of depression include: Lasting sad, anxious, or empty mood Feelings of hopelessness or pessimism Feelings of guilt, worthlessness, or helplessness Loss of interest in activities once enjoyed Decreased energy or fatigue Difficulty concentrating, remembering, or making decisions Restlessness or irritability Sleeping too much or inability to sleep Appetite or weight changes Chronic pain or other persistent physical symptoms not caused by illness or injury Thoughts of suicide or death, or suicide attempts Understanding these symptoms can help in identifying the condition early and seeking timely intervention. Bipolar disorder treatment options  When it comes to managing bipolar disorder, a multi-faceted approach is often recommended. Treatment typically involves a combination of medications and psychotherapy, tailored to meet the specific needs of the individual.  Medication: Common medications include mood stabilizers and antipsychotic medications. Therapy: Psychotherapy, such as cognitive behavioral therapy (CBT), can help manage symptoms by addressing negative thought patterns and behaviors. Seeing a therapist who specializes in interpersonal and social rhythm therapy (IPSRT), family therapy, or psychoeducation can also be beneficial for those affected by bipolar disorder and their loved ones. Early diagnosis and adherence to a treatment plan can help stabilize mood and reduce the risk of relapse. Each person's experience with bipolar disorder is unique, and understanding the various treatment options can empower individuals to manage their mental health. What is borderline personality disorder? Borderline personality disorder (BPD) is a mental health disorder characterized by intense emotional instability, impulsive behaviors, and difficulties in maintaining interpersonal relationships. This instability often disrupts family, work, and/or daily life, long-term planning, and the individual’s sense of self-identity.  Symptoms of BPD BPD symptoms often manifest in ways that significantly impact an individual’s daily life and relationships. The signs include: Intense fear of abandonment, even going to extreme measures to avoid real or imagined separation or rejection. A pattern of unstable, intense relationships, such as idealizing someone one moment and then suddenly believing the person doesn't care enough or is cruel. Rapid changes in self-identity and self-image that include shifting goals and values, and seeing yourself as bad or as if you don't exist at all. Periods of stress-related paranoia and loss of contact with reality, lasting from a few minutes to a few hours. Impulsive and risky behavior, such as gambling, reckless driving, unsafe sex, spending sprees, binge eating, or drug abuse. Suicidal threats or behavior or self-injury, often in response to fear of separation or rejection. Wide mood swings lasting from a few hours to a few days, which can include intense happiness, irritability, shame, or anxiety. Ongoing feelings of emptiness, being emotionally numb, disconnected, or incomplete, leading to constant seeking of external validation or stimulation to fill this void.  Inappropriate, intense anger, such as frequently losing your temper, being bitter, or having physical fights. Seek professional help if you or someone you know is exhibiting signs of this condition. BPD requires careful diagnosis and tailored treatment plans. Treatment options for BPD Treating BPD involves a comprehensive and individualized approach aimed at addressing the diverse range of symptoms associated with the condition. Given the complexity and intensity of BPD, a combination of therapeutic methods is often necessary to achieve the best outcomes.  Medication: Antidepressants, antipsychotics, or mood stabilizers may help with symptoms of BPD, but they generally aren’t used as the primary way to treat the condition. Therapy: Dialectical behavior therapy (DBT), cognitive behavioral therapy (CBT), schema-focused therapy, and mentalization-based therapy are effective forms of psychotherapy for BPD. DBT, in particular, is designed specifically for people with BPD and focuses on teaching skills to cope with stress, regulate emotions, and improve relationships with others. Understanding the available treatment options can provide those affected with tools and support to manage their symptoms and lead more balanced lives.  Key differences between bipolar and BPD While bipolar disorder and BPD share some overlapping symptoms, they are distinct in several ways. When impulsive behaviors occur In bipolar disorder, impulsive behaviors usually occur during manic or hypomanic episodes. In contrast, individuals with BPD may exhibit impulsive behavior more consistently, at any time, and the behaviors are often triggered by fear of abandonment or rejection. Sleep People with bipolar disorder often experience changes in sleep patterns, with manic episodes usually involving a decreased need for sleep, while depressive episodes may involve excessive sleeping. Those with BPD may also have sleep disturbances, but these are usually related to stress or emotional turmoil rather than distinct episodes. Length of episodes Bipolar disorder is characterized by distinct periods of mania or hypomania and depression that can last for days, weeks, or even months. BPD mood swings are often shorter, more rapid, and can fluctuate within a single day. Relationships Those with bipolar disorder may experience relationship difficulties during mood episodes but not necessarily at other times. Conversely, people with BPD often have intense and unstable relationships that are marked by idealization and devaluation.  Triggers Bipolar mood shifts often don’t have a clear trigger and can occur spontaneously. For individuals with BPD, mood swings are usually triggered by interpersonal stressors and perceived abandonment. Self-harm While self-harming behaviors can also occur in bipolar disorder, it's typically linked to severe depressive episodes. These behaviors, however, are more common in BPD as a coping mechanism for emotional pain or as a way to express anger or frustration. Self-esteem Self-esteem can fluctuate with bipolar mood episodes, often inflated during manic phases and severely diminished during depressive phases. In contrast, Individuals with BPD often struggle with self-esteem, as it’s typically low and unstable due to it being heavily influenced by perceived rejection or failure. Diagnosing borderline personality vs. bipolar  Mental health professionals use a combination of clinical interviews, patient history, and symptom assessment to differentiate between BPD and bipolar disorder. Clinical interviews: These involve detailed conversations with the patient to understand their symptoms, duration, and impact on daily life. Patient history: Understanding the patient’s personal and family mental health history helps in identifying patterns and potential genetic factors. Symptom assessment: Standardized assessment tools and questionnaires can aid in evaluating the specific symptoms and their severity. Collaboration with mental healthcare providers will help you get a comprehensive assessment and personalized treatment options. How Cerebral can help Online mental health services like Cerebral can help in managing both bipolar disorder and BPD. Cerebral offers convenient access to therapy and medication management, making it easier for individuals to get the help they need without the barriers of traditional in-person visits. Some of the many benefits include:  Accessibility: Clients can access care from the comfort of their homes. Flexibility: Cerebral offers flexible scheduling, accommodating busy lifestyles and reducing the need for time off work or school. Continuity of care: Cerebral provides ongoing support and access to providers. Privacy: Virtual consultations offer a level of privacy that some patients may find more comfortable than visiting a physical location. While bipolar disorder and borderline personality disorder share some similarities, they are distinct conditions that require different treatment approaches. Understanding these differences can help in getting a diagnosis and personalized treatment. Cerebral can help you get just that. Sign up today. Images by freepik, master1305, and drobotdean on Freepik. The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

One morning, you wake up feeling invincible, like you can conquer the world. Your mind races, and your energy seems to know no bounds for a period of time. Then, down the line, you find yourself unable to get out of bed, overwhelmed by a crushing sense of hopelessness. The dramatic shifts of bipolar episodes can be disorienting and draining. Bipolar disorder is a complex mental health condition that requires careful management and understanding. By identifying the triggers that set off mood episodes, you can take proactive steps to reduce their impact. This informational guide can help you understand the different types of bipolar disorder, recognize the symptoms, identify common triggers, and address these triggers with coping strategies. {MiniWidget:Bipolar} Types of bipolar disorder Bipolar disorder is a mental health condition characterized by noticeable shifts in mood, energy, and activity levels from the person’s usual baseline. These changes range from periods of highly elevated, irritable, or energetic behavior (manic or hypomanic episodes) to very low, sad, detached, or hopeless periods (depressive episodes). There are different types of bipolar disorder, each with its unique pattern of mood swings. Bipolar I disorder Bipolar I disorder involves manic episodes that last at least 7 days or are so severe that immediate hospital care is needed. Depressive episodes also occur, typically lasting at least 2 weeks. These episodes can be extremely intense and disruptive to daily life. Bipolar II disorder Bipolar II disorder is defined by a pattern of depressive episodes and hypomanic episodes, which are less severe than the manic episodes in bipolar I disorder. Hypomanic episodes can vary in how they impair your daily functioning, but the depressive episodes can be very challenging. Cyclothymic disorder Cyclothymic disorder involves periods of hypomanic symptoms as well as periods of depressive symptoms lasting for at least 2 years (1 year in children and adolescents). However, the symptoms do not meet the diagnostic requirements for a hypomanic episode or a depressive episode. Symptoms of bipolar disorder Recognizing the symptoms of bipolar disorder can help you manage the condition. Varying widely, the symptoms could affect every aspect of your life. Signs of a manic episode Increased energy or activity levels Euphoric or irritable mood Racing thoughts or rapid speech Decreased need for sleep Unrealistic beliefs in one’s abilities Distractibility Impulsive behavior Symptoms of depression Feeling sad, empty, or hopeless persistently Loss of interest or pleasure in most activities Fatigue or loss of energy Feelings of worthlessness or excessive guilt Difficulty concentrating, remembering things, or making decisions Changes in appetite or weight Thoughts of suicide or death If you're thinking about acting on suicidal thoughts, reach out for help immediately.  Call 911 if you’re having a mental health emergency. Text HOME to 741-741 if you're emotionally distressed and need immediate support. Call 988 for the National Suicide Prevention Hotline Common triggers for bipolar episodes Understanding the potential contributors of bipolar episodes can help you avoid or manage triggers more effectively. Here are some common reasons an episode is triggered: Stress Stressful life events, whether positive or negative, can trigger mood episodes. This includes work-related stress, relationship problems, or significant life changes such as moving or changing jobs. Lack of sleep Sleep disturbances can trigger both manic and depressive episodes. It's crucial to establish a regular sleep routine and ensure you get enough restful sleep each night. Medications Certain medications, especially antidepressants, can trigger manic episodes in people with bipolar disorder. Always consult your doctor before starting or stopping any medication. Negative life events Traumatic events or significant losses, such as the death of a loved one or a divorce, can trigger depressive episodes. It's important to seek support during these times. Drug or alcohol use Substance abuse can exacerbate bipolar symptoms and trigger episodes. Avoiding drugs and limiting or stopping alcohol use can help you manage bipolar disorder more effectively. Explore more: Can I Drink Alcohol With Bipolar Disorder? Seasonal changes Changes in seasons, especially the transition to winter, can trigger depressive episodes. Light therapy or other interventions can help manage symptoms of seasonal affective disorder (SAD). Hormonal changes Hormonal fluctuations, such as those experienced during pregnancy or menopause, can affect mood stability. It's important to monitor these changes and seek medical advice if needed. Co-occurring medical conditions Other health conditions, such as thyroid disorders or chronic illnesses, can influence bipolar symptoms. Regular medical check-ups can help you manage these conditions. How to manage triggers Managing triggers to reduce or avoid bipolar mood episodes is a critical part of achieving a balanced life with bipolar disorder. Here are some strategies to help you manage these triggers and reduce the likelihood of episodes: Stay on your medications Adhering to your prescribed medication regimen is crucial for maintaining mood stability. Never stop taking your medications without consulting your healthcare provider. Stick to a healthy routine Maintaining a consistent routine, including regular meal times, exercise, and sleep schedules, can help stabilize one's mood. Get enough sleep Prioritize getting good rest every night. Create a relaxing bedtime routine and make your sleep environment comfortable. Manage stress Implement stress-reducing techniques such as mindfulness, yoga, or deep-breathing exercises. Learning how to manage stress effectively can prevent it from triggering mood episodes. Avoid drugs and alcohol Substance use can destabilize your mood and trigger episodes. It's important to stay away from drugs and alcohol and seek help if you struggle with substance abuse. Grow your support network Having solid support from friends, family, and support groups can provide emotional comfort and practical help. Don’t hesitate to reach out when you need someone. Talk to a therapist Regular therapy sessions can help you manage triggers and develop coping strategies. Cognitive behavioral therapy (CBT) and other therapeutic approaches can be particularly effective for people with bipolar disorder. Explore more: A Guide to Finding A Therapist For Bipolar Disorder The role of online mental health services By expanding access, online mental health services have become a valuable resource for managing bipolar disorder. Cerebral provides several benefits, including: Convenience: Access therapy and medication guidance from the comfort of your home. Flexibility: Schedule sessions at times that work best for you — days, nights, or weekends — without the need to travel. Accessibility: Connect with state-licensed therapists and mental health professionals from wherever you are in your state. Lower costs: Cerebral patients can save up to 80% on some  prescription medications, and the cost per therapy session is lower than traditional, in-person therapy on average. Cerebral offers online therapy and virtual medication management, making getting the help you need when you need it more accessible. Understanding and managing the triggers for bipolar episodes can help you maintain stability and improve your quality of life. By recognizing the common reasons mood episodes are triggered and implementing strategies to manage those triggers, you can reduce the frequency and severity of mood episodes. With the tools and support, you can lead a fulfilling life. Take the first step: Sign up to schedule your first session, where our mental health experts can better understand your current condition and collaborate with you on a personalized treatment plan. Images by freepik, Drazen Zigic, and ansiia on Freepik. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.