mental health Archives - Amanda Bernardo

May is Mental Health Awareness Month

admin — Thu, 01 May 2025 14:06:00 +0000

May is Mental Health Awareness Month, and a timely reminder that mental health should always be part of the conversation, especially at work.

As a leader, I believe one of the most powerful things we can do is create space for others to feel safe, seen, and supported — not just in their performance, but in their whole selves. That includes their mental well-being.

This past year, I’ve had my share of highs and lows. There have been moments of motivation and clarity, and others of fatigue, stress, and self-doubt. And I’ve come to realize: it’s okay to say that out loud.

In fact, it’s important to say it out loud.

Because leadership isn’t about being invulnerable — it’s about being human. When we lead by example, when we speak honestly about our experiences, we give permission for others to do the same. We normalize the conversation. We build a culture of empathy and care.

Mental health isn’t something we check at the door when we log in to work. It’s part of who we are.

However, supporting mental health in the workplace goes beyond advocacy days and corporate messages. It shows up in the everyday actions we take, like:

Creating space for check-ins — making time to ask how someone is really doing, not just what they’re doing.
Respecting boundaries — encouraging people to take breaks, use their leave, and truly disconnect when they need to.
Normalizing flexibility — trusting people to work in ways that support both their productivity and their well-being.
Being vulnerable ourselves — sharing our own challenges helps de-stigmatize the conversation and invites others to speak openly.
Actively listening and responding — when someone shares they’re struggling, following up with empathy and support, not silence or discomfort.
Promoting and using mental health resources — making sure employees know what’s available and encouraging their use without stigma.

These are the small, consistent acts of leadership that build psychologically safe, compassionate workplaces. It’s not an exhaustive list, but it’s a start.

And from the employee perspective — if you’ve been feeling overwhelmed, exhausted, or just “off,” you’re not alone. Burnout and stress can creep in quietly, and they look different for everyone. Some common signs include:

Constant fatigue, even after rest.
Difficulty concentrating or making decisions.
Feeling detached or unmotivated.
Increased irritability or emotional sensitivity.
Trouble sleeping or changes in appetite.
A sense of being “on edge” or anxious all the time.

If any of this resonates with you, please know: it’s okay to pause. It’s okay to ask for help. And it’s more than okay to prioritize yourself.

Here are a few ways you can support your mental health — even in small, meaningful steps:

Talk to someone. Whether it’s a trusted colleague, a friend, or a mental health professional — sharing how you’re feeling helps lighten the load.
Take your breaks seriously. Step away from your screen. Go for a walk. Disconnect without guilt.
Use your leave. Time off is not a luxury — it’s part of maintaining long-term well-being.
Set boundaries. It’s okay to say no, to log off on time, and to protect your energy
Practice self-compassion. You don’t have to be at 100% all the time. Progress, not perfection.
Access support resources. Many workplaces offer Employee Assistance Programs (EAPs), mental health benefits, or peer support networks — don’t hesitate to use them.

As we mark Mental Health Awareness Month, I invite every leader reading this to pause and ask yourself: What kind of leader do your people need right now?

One who listens.

One who leads with empathy.

One who makes space for rest, recovery, and real conversations.

Be that leader.

Show up this month — not just in words, but in actions. Start the conversations. Normalize the pauses, and set the example by protecting your own well-being, too. Because you can’t pour or lead from an empty cup.

Next week (May 5-11) is also Mental Health Week. The theme is “Unmasking mental health”. The CMHA is encouraging people across Canada to look beyond the surface and see the whole person. By embracing honesty and vulnerability, we open the door to deeper connections and the mental health benefits that come with it. In doing so, we can create a ripple effect of courage and understanding across the country.

The post May is Mental Health Awareness Month appeared first on Amanda Bernardo.

Leading with Empathy: Supporting Mental Health Every Day

admin — Wed, 22 Jan 2025 14:10:58 +0000

Today, Bell Let’s Talk shines a spotlight on mental health, sparking important conversations and raising awareness. But while today serves as a powerful reminder, as leaders, we have a responsibility to make mental health a priority every day—not just on days like this.

Over the past year, I’ve embraced the life-changing role of being a first-time mom. It’s been both a joyful and challenging journey, to get here and to be here. It’s offered me new perspectives on the importance of mental well-being, especially in finding balance as a first time parent.

It’s no secret that my road to motherhood was not an easy one. But what may have been less apparent was the emotional toll this road was accompanied by. Struggling with infertility is an emotionally challenging journey that can take a profound toll on mental health. The uncertainty, repeated disappointments, and often invisible grief can leave individuals feeling isolated, overwhelmed, and vulnerable. Each step in the process—from medical appointments to well-meaning but painful questions from others—can amplify feelings of anxiety. For many, the experience is compounded by the pressure to keep going, to remain hopeful, and to manage these emotions while navigating personal and professional responsibilities. Infertility isn’t just a physical challenge; it’s an emotional one that requires immense resilience, self-compassion, and, above all, support from those around you.

There are many reasons why someone can be struggling in silence. It may not be apparent to you or your team as they show up with a smile, keep meeting expectations and carrying on. But the truth is, most of us are experiencing some type of challenge where having the right support and environment can make all the difference. For me, even on the toughest days, the simplest gestures—a heartfelt “How are you doing?” or genuine check-ins—offered a level of support that many didn’t realize I needed.

I share my own challenges to simply highlight that mental health affects everyone and that often times, we as leaders need to actively support mental health in ways that go beyond words or resources. It’s about how we show up every day for not only ourselves but our team.

So, in an effort to help you do just that, here are some ways you can prioritize mental health for your team and organization:

1️⃣ Create an environment where employees feel comfortable sharing challenges without fear of judgment. A culture of care starts with open dialogue, active listening, and genuine interest in your team’s well-being.

2️⃣ Demonstrate the importance of balance by setting boundaries yourself—taking time off, leaving work on time, and respecting others’ time outside of work hours.

3️⃣ Regular one-on-ones or informal check-ins make a world of difference. A simple “How are you?” can open the door to meaningful conversations and provide an opportunity for support.

4️⃣ Whether it’s flexible hours, parental leave, or mental health days, leaders have the power to encourage the supports available and perhaps much needed pause that many may fear taking. Approve it when they do.

5️⃣ Remember that everyone is carrying something unseen. Approach your team with compassion and understanding, recognizing that mental health support is about meeting people where they are.

Today reminds us how important it is to prioritize mental health, but the real impact comes from making it part of our everyday actions.

As leaders, we have the power to set the tone, to show up for our teams, and to create workplaces that foster care, respect, and well-being.

Let’s keep the conversation going—not just today, but every day.

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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.

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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.

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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.

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