Mental Health Matters! Ways to Protect Your Mental Health
BY JOYACE G. USSIN, MSN, RN, BSBM, CCM
As life continues to evolve and rapidly transition for each of us, we face situations and circumstances that challenge us not only physically but also mentally. As case managers, we often deal directly with others’ issues but have conditioned ourselves to push our problems aside, often mentally, which creates a snowball effect that can become incapacitating if allowed. Maintaining balance in your mental health is tantamount or equivalent to the balance you maintain in your physical health. Mental checkups are important!
Let us explore techniques that we can implement to protect your mental health, such as engaging in regular exercise, practicing mindfulness techniques, and nurturing social connections. Implementing these straightforward practices can significantly contribute to mental conditioning and the enhancement of mental health awareness, empowering you to take proactive steps toward your well-being.
Strategies for Protecting Your Mental Health
It is clear from several articles and expert perspectives that similar practical methods are recommended for maintaining mental well-being. Recognizing and applying these proven strategies can make a significant difference in how we navigate daily challenges. By consistently prioritizing mental health, we empower ourselves to address issues proactively and prevent the build-up of stressors that may become overwhelming.1,3,5
While building on these foundational strategies, it is essential to recognize that mental health maintenance is not a one-time event but a continuous, deliberate practice.
Equally important is building awareness around your mental health signals—those subtle cues that hint at stress or fatigue before they become overwhelming. This might look like paying attention to changes in mood, energy, or sleep patterns, and acting early to support yourself. Creating a toolbox of coping mechanisms, such as deep breathing, visualization, or reaching out to a confidant, can offer immediate relief in moments of tension.2
Take time to notice how your environment affects your mindset. Surrounding yourself with uplifting influences—whether that is a favorite piece of music, a calming workspace, or positive affirmations—can make a meaningful difference in your mental landscape.1,5 Do not underestimate the value of boundaries either: Learning when and how to say no helps to protect your energy and maintain focus on what truly matters to you.
Developing a routine that includes moments of rest and intentional pauses can act as a reset for both mind and body. Even brief intervals spent away from constant demands, whether through a walk, meditation, or simply sitting in silence, can refresh your mental reserves and improve clarity.
Just as you would create routines for physical well-being, like meal planning or regular doctor visits, designing routines for mental wellness is equally impactful.2 This might include setting boundaries in both personal and professional interactions, taking regular breaks throughout your day to decompress, or engaging in creative outlets that allow for self-expression and joy.
Another valuable technique involves maintaining awareness of your internal dialogue. The stories we tell ourselves often shape our emotional landscape: By gently challenging negative thoughts and replacing them with affirming, realistic perspectives, you can foster a more balanced mindset.4,5 Embracing flexibility and forgiving yourself during setbacks is crucial, as mental health is dynamic and influenced by life’s inevitable ups and downs.
Furthermore, consider integrating moments of gratitude into your routine. Reflecting on small positives—such as a kind word from a colleague or a moment of quiet peace—can shift your outlook and reinforce a sense of hope. Even small, daily acts of self-care—from enjoying a favorite cup of tea to spending time in nature—can accumulate into significant improvements in your overall well-being.3,4,5
One powerful approach is to cultivate daily rituals that foster emotional resilience. Setting aside time for self-reflection, whether through journaling or quiet contemplation, allows for a deeper understanding of your feelings and reactions.3,4,5
It is essential to recognize that seeking help when needed is a sign of strength. Whether through therapy, support groups, or conversations with trusted friends, opening up about your experiences can relieve burdens and create space for healing. Establishing an environment where mental health discussions are normalized invites honesty and acceptance, both personally and within the communities we serve.2,4,5
Additionally, cultivating healthy habits such as maintaining a balanced diet, prioritizing quality sleep, and limiting exposure to digital stressors can further safeguard your mental health. Consider setting aside time for hobbies or activities that spark joy and relaxation, as these moments function as restorative pauses amid life’s complexities.
And remember… Your Mental Health Matters!
References
- McDonnell, Jill, October 4, 2024, How to Protect Everyone’s Mental Health at Work Every Day. Retrieved online August 12, 2025 Https://www.success.com/how-to-potect-your-mental-health-at-work/
- Vijender Singh, Akash Kumar, Snehil Gupta. (2022) Vol 13. Mental Health Prevention and Promotion- A Narrative Review- PMC. – retrieved online August 12, 2025 https://doi.org/10.3389/fpsyt.2022.898009
- https://business.gov.au/risk-management/mental-health Create a mentally healthy workplace | business.gov.au– retrieved online August 12, 2025
- https://www.mentalhealthfirstaid.org/2020/05 Five Ways to Protect Your Mental Health With MHFA « Mental Health First Aid– retrieved online August 12, 2025
- Microsoft CoPilot. Accessed 2025-08-12. Prompt: ‘Protecting your mental health’. Generated using https://copilot.microsoft.com/.
Joyace G. Ussin, MSN, RN, BSBM, CCM, has over 43 years of nursing experience and is employed with UT MD Anderson Cancer Center, Houston, as a case manager navigator. Joyace is a published author, has written articles, and blogged for National CMSA 2023-2025.
She currently serves on the Editorial Board for CMSA today. Joyace has been recognized throughout her career for her exceptional contributions to the profession. Among her most esteemed honors are being selected as one of the Houston Chronicle’s Salute to Nurses Top 200 in May 2023, as well as being named the CMSA Service Excellence Award recipient in 2024.
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