mental health Archives - Amanda Bernardo

Balancing motherhood and mental health on World Mental Health Day

admin — Thu, 10 Oct 2024 15:38:10 +0000

As a new mom, World Mental Health Day feels particularly significant. It’s a time to pause, reflect, and share the importance of mental health, especially as I navigate the early stages of motherhood and look ahead to returning to work. Becoming a mother is a beautiful and transformative experience, but it’s also one that challenges your mental and emotional well-being in ways you never expected.

After giving birth to my son, I found myself in the midst of an emotional whirlwind. Postpartum hit me harder than I thought it would. The physical recovery was challenging, but the emotional side—feeling overwhelmed, exhausted, and anxious—was something I wasn’t fully prepared for.

The reality is that the weight of sleepless nights, hormonal shifts, and the immense responsibility of caring for a tiny human is hard … and that’s okay.

Building Resilience

Resilience as a new mom isn’t about pushing through and ignoring the hard days. It’s about allowing yourself grace and time to adjust. I’ve learned that resilience isn’t about being strong all the time—it’s about knowing when to ask for help, when to rest, and when to take moments for yourself.

When you’re in the thick of sleepless nights and diaper changes, it’s important to find small ways to recharge, whether it’s a short walk, a coffee break, or a moment to journal at night. These moments of pause and reflection help build emotional resilience. It’s about finding balance amidst the chaos and recognizing that your mental health needs care and attention just like your physical health.

Navigating the “Firsts”

The early days of motherhood are full of “firsts”—first smiles, first steps, first time leaving the house with your baby. Each new milestone brings joy, but also stress. There’s the constant pressure to get everything right, to know instinctively what your baby needs, and to manage the stress of doing it all while feeling like you’re never quite enough.

For me, stress comes from wanting to be the best mom, partner, and eventually, the best leader when I return to work. But I’ve learned that it’s okay to not have all the answers. Navigating the unknowns of motherhood is a reminder that mental health needs to be at the forefront, because stress, if left unchecked, can easily lead to burnout.

some tips to manage your stress:

1. Prioritize Self-Care (Even in Small Doses)

Find moments in your day to take care of yourself, even if it’s just a 10-minute break. A short walk, a quiet cup of tea, or a few deep breaths can make a big difference.

2. Accept Help and Delegate

It’s okay to ask for help! Whether it’s from your partner, family, or friends, lean on your support system. Delegate tasks when possible—there’s no need to do it all.

3. Practice Mindfulness or Relaxation Techniques

Incorporate mindfulness, meditation, or simple breathing exercises into your day. These can help you center your thoughts and reduce stress in the moment.

4. Set Realistic Expectations

Let go of the pressure to be “perfect.” It’s normal to have messy days. Set achievable goals and be flexible with your plans.

5. Stay Connected

It’s easy to feel isolated, so make time to connect with other moms or friends who understand what you’re going through. Whether through in-person meetups or online communities, sharing experiences can help relieve stress.

6. Get Sleep (or Rest) When You Can

Prioritize rest when the baby is sleeping – easier said than done … but try your best. Even if you can’t always sleep, taking time to relax can reduce physical and mental fatigue.

7. Talk About Your Feelings

Don’t hesitate to express how you’re feeling, whether it’s with your partner, a friend, or a professional. Sharing your thoughts can help lighten emotional burdens and gain perspective.

8. Be Kind to Yourself

Give yourself grace. Motherhood is a learning process, and you don’t need to have everything figured out right away. Be proud of your efforts and recognize that it’s okay to have tough days.

9. Seek Professional Support if Needed

If you’re feeling consistently overwhelmed or anxious, it’s important to seek help. Speaking with a therapist or counselor can offer support and coping strategies.

10. Create a Simple Routine for Structure

Establishing a flexible daily routine, even if it’s just for feeding, naps, or self-care moments, can provide a sense of stability. A loose schedule helps reduce stress by making the day feel more predictable and manageable, allowing you to balance your needs and your baby’s.

On this World Mental Health Day, I’m reminded of the importance of community and the power of sharing our stories. As a new mom, it’s easy to feel isolated in your experience, but the truth is, many of us are going through similar struggles. Mental health is not just about self-care in quiet moments; it’s about speaking up, sharing our challenges, and supporting one another through the ups and downs of motherhood.

As I eventually return to work, I want to continue being an advocate for mental health—not just for myself, but for other moms who are trying to balance it all. We need more spaces where mental health is prioritized, where we can ask for help without judgment, and where our experiences are validated.

The balance between career and motherhood can feel daunting as you countdown the days for your return. How do you manage the mental load of both? For me, championing mental health at work starts with being honest about the challenges of returning to the workforce after maternity leave. It means setting boundaries, asking for flexibility, and ensuring that mental health remains a priority, both at home and in the office.

So, to all the new moms out there:

Be kind to yourself, embrace the messiness of this journey, and know that your mental health matters. Whether it’s navigating postpartum, building resilience, or finding balance at work, let’s continue championing mental health every step of the way.

here’s to prioritizing wellness for ourselves and for each other.

Interested in starting or continuing the conversation on mental health with your child? Be sure to check out my children’s book The Lighthouse – also available in French.

The post Balancing motherhood and mental health on World Mental Health Day appeared first on Amanda Bernardo.

It’s okay to take a break

admin — Mon, 10 Jul 2023 18:01:00 +0000

Breaks are not a luxury, they are essential.

Let me repeat that.

Taking breaks is essential for both our productivity and overall well-being. Work breaks play a crucial role in supporting mental health by reducing stress levels, enhancing focus and concentration, fostering creativity and problem-solving, aiding in emotional regulation, and promoting a healthier work-life balance.

These breaks provide opportunities for the mind to rest and recharge, leading to increased focus, improved concentration, and enhanced productivity. Additionally, breaks offer space for divergent thinking, sparking creativity and innovative problem-solving. They also help regulate emotions, prevent mental fatigue, and create a healthier work-life balance by prioritizing self-care and personal activities.

Embracing work breaks is a necessary practice for maintaining good mental health and acknowledging the importance of overall well-being. And yet, as much as remote work offers the flexibility to take such breaks … many of us still fail to take them. We need to break this habit … especially those in positions of leadership.

Executives are especially known for not taking breaks due to the high-pressure nature of their roles, heavy workloads, perceived expectations, fear of falling behind, and the difficulty in disconnecting from work. The demanding nature of executive positions can create a mindset that views breaks as a luxury they cannot afford, leading them to prioritize work over personal well-being.

But we must set the right example.

Encouraging a culture that values and supports breaks can contribute to the overall well-being and success of not only ourselves, but our teams and organizations too.

Remember, your mental health matters, so make time for those essential breaks! When you do, you set the example for your team members to do the same.

So, today, I encourage you to take that walk, enjoy a cup of tea, or simply close your eyes and breathe … on your break.

The post It’s okay to take a break appeared first on Amanda Bernardo.

One of the most important questions in your toolbox: “How are you?”

admin — Wed, 07 Jun 2023 20:52:00 +0000

One of the most important questions we can ask as managers is quite simple … yet, we often don’t ask it nearly enough.

The question: How are you?

Asking about an employee’s well-being demonstrates empathy, showing that you genuinely care about your team members as individuals and that you value their overall happiness and welfare. It helps to create an environment where employees feel comfortable approaching their manager with any concerns, challenges, or personal matters and fosters open communication and trust between the manager and their team. All of this resulting from one question … how are you?

We can often get caught up asking about deliverables, but it’s questions like how are you that allow us to truly focus on what matters most … our people. When employees feel cared for, supported, and valued, they are more likely to be motivated and committed to their work.

If these reasons don’t drive it’s importance home, here are several more on why “how are you” is one of the most important questions in your toolbox:

1️⃣ Builds Rapport: Rapport establishes a foundation of trust between managers and their team members. When there is trust, employees feel more comfortable sharing their ideas, concerns, and feedback. This open communication fosters a positive work environment and helps address issues more effectively.

2️⃣ Identifies Challenges: Regularly asking “How are you?” can help managers identify potential challenges or issues that may be impacting an employee’s performance or well-being. It opens the door for open and honest communication, allowing managers to provide appropriate support or resources.

3️⃣ Promotes Work-Life Balance: Inquiring about an employee’s well-being acknowledges the importance of work-life balance. It sends a message that you recognize the need for employees to have a healthy equilibrium between their personal and professional lives.

4️⃣ Enhances Retention and Loyalty: When managers demonstrate genuine care and concern for their employees’ well-being, it fosters a sense of loyalty and commitment. Employees are more likely to stay with an organization where they feel valued and supported.

5️⃣ Employee Wellness: By showing interest in an employee’s well-being, managers contribute to creating a positive work environment that prioritizes employee wellness. This, in turn, can improve overall morale, productivity, and job satisfaction.

Remember, when asking “How are you?” as a manager, it’s essential to actively listen and respond with empathy – asking without listening is similar to not asking at all. Make space for employees to share their thoughts and feelings, and be prepared to offer support or resources as needed. By demonstrating genuine care and concern, managers can foster a supportive and thriving workplace culture.

The post One of the most important questions in your toolbox: “How are you?” appeared first on Amanda Bernardo.

Putting the spotlight on workplace mental health

admin — Fri, 05 May 2023 22:33:00 +0000

This week is Mental Health Week.

As part of this week, organizations everywhere -hopefully- put the spotlight on mental health and reflected on what’s working, what’s not and what could be improved to improve employee wellness. However, this exercise shouldn’t be done once a year but regularly as part of team check-ins and reviews of team culture and dynamics.

A workplace that prioritizes wellness promotes the physical, emotional, and mental health of its employees. It sends a message that the organization cares about its employees and is invested in their well-being. This can help to reduce stress, burnout, and absenteeism, and increase employee engagement, motivation, and productivity.

When employees feel supported and valued by their employer, it can lead to improved morale and job satisfaction. This can also lead to increased loyalty, reduced turnover, and a more positive workplace culture overall.

To achieve this, managers, leaders and organizations need to:

Educate themselves and their teams about mental health, including common mental health conditions, how to identify signs of distress, and how to support colleagues who may be struggling. There are a number of great programs like The Working Mind that can help with this!

Provide access to resources such as mental health services, employee assistance programs, and educational materials about mental health. By offering these resources, managers show that they care about their employees’ mental health and are committed to supporting them.

Encourage open conversations about mental health and create a safe space for employees to talk about their experiences. Managers can initiate conversations with their team members about mental health, showing that it is a topic that is safe to discuss. By normalizing mental health issues and encouraging open dialogue, team members will feel more comfortable sharing their struggles and seeking support.

Model the behaviors you want to see in your team. Show that you prioritize mental health by taking breaks when needed, setting boundaries, and prioritizing work-life balance. This can help to reduce the stigma.

Be flexible with your team members’ workloads and schedules, especially during times of high stress. This can help prevent burnout and allow team members to prioritize their mental health. We are all human. There will be good days and there will be bad days, and perhaps a lot of mixed days in between. Acknowledge that. Support those days with empathy and flexibility, and don’t lose sight of the people at the heart of your team. This will likely lead to better productivity than not.

Despite progress in recent years, there is still a stigma around mental health in many workplaces. This can make employees feel uncomfortable discussing their mental health, and can make managers hesitant to bring up the topic.

We all have a role to play to end the stigma; so, this week, and most importantly beyond, let’s aim to end it together.

The post Putting the spotlight on workplace mental health appeared first on Amanda Bernardo.