6 Ways to Maintain Your Mental Health and Well-Being While Dealing with Stress

Fordham Institute Inc. • October 23, 2024

Stress is a normal part of life, but when it becomes overwhelming, it can impact your mental health and overall well-being. Learning to manage stress effectively can help you stay balanced and resilient. Here are six ways to maintain your mental health and well-being while navigating stressful situations:


1. Practice Mindfulness and Meditation

Mindfulness and meditation can help you stay grounded and focused on the present moment. These practices train your mind to observe thoughts and emotions without judgment. Even just a few minutes of deep breathing or guided meditation each day can reduce anxiety, clear your mind, and improve your overall mood. Try setting aside 5-10 minutes in the morning or evening to practice mindfulness and gradually increase the duration as you become more comfortable.


2. Set Realistic Goals and Prioritize Tasks

One of the key sources of stress is feeling overwhelmed by too many responsibilities. Take a step back and review your to-do list. Identify tasks that are most urgent or important and focus on completing them one by one. Break larger goals into smaller, more manageable steps. Setting realistic goals and tackling them in order of priority helps you feel more in control and reduces feelings of overwhelm.


3. Stay Physically Active

Exercise is a powerful stress-reliever. Physical activity releases endorphins—often called the “feel-good” hormones—that boost your mood and help combat stress. Whether it’s a brisk walk, a yoga session, or a workout at the gym, moving your body regularly helps clear your mind and improve your overall mental health. Aim for at least 30 minutes of physical activity most days of the week to experience the benefits.


4. Maintain Healthy Boundaries

Setting boundaries is essential for protecting your mental health. Whether it’s work, relationships, or other commitments, learn to say “no” when you’re stretched too thin. Communicate your limits to those around you and prioritize self-care when necessary. Healthy boundaries prevent burnout and help you allocate your time and energy to the things that matter most to you.


5. Connect with Others

Human connection is vital for mental well-being. Reach out to friends, family, or a trusted confidant when you’re feeling stressed or overwhelmed. Having a support network allows you to share your thoughts, gain perspective, and feel heard. If talking to loved ones isn’t enough, consider seeking professional support from a counselor or therapist who can help you develop personalized coping strategies.


6. Engage in Activities You Enjoy

When stress levels rise, it’s easy to forget about the things that bring you joy. Make time for hobbies and activities that help you relax and recharge, whether that’s reading, cooking, painting, listening to music, or spending time in nature. Engaging in activities you love serves as a mental break, helping to refocus your mind and improve your overall sense of well-being.


Maintaining your mental health and well-being while dealing with stress is all about finding balance. By practicing mindfulness, setting realistic goals, staying active, maintaining boundaries, connecting with others, and engaging in activities you enjoy, you can build resilience and manage stress more effectively. Remember, it’s essential to prioritize your mental health to live a happier and healthier life.

Essential Time Management Tips for Caregivers in Training

By Fordham Institute Inc. • September 10, 2025
Balancing school, life, and future career goals is no small task. For students training to become Home Health Aides (HHAs) or Certified Nursing Assistants (CNAs), time management can often feel like one of the hardest lessons to master. Between classes, homework, family responsibilities, and possibly even a job, the days can feel full before they even begin. At Fordham Institute Inc., we remind our students that the key isn’t finding more time—it’s learning how to manage the time you already have. Here are practical tips to help you stay on track during your training. 1. Create a Weekly Schedule Plan your week in advance by blocking out time for: Classes Study sessions Work shifts Personal and family responsibilities When everything is written down, it’s easier to see where your open time is—and use it wisely. 2. Break Big Tasks into Smaller Steps Instead of writing “Study for exam,” break it down into manageable parts: Review Chapter 3 notes Practice vocabulary terms Take a sample quiz Small steps are less overwhelming and help you stay motivated. 3. Use Pockets of Time Wisely Even 10–15 minutes can be productive: Review flashcards during your commute Listen to audio notes while cooking Read a short section of your textbook on lunch break Those small moments add up quickly. 4. Prioritize What Matters Most Some tasks will always feel urgent, but not all are equally important. Focus on the assignments, readings, or skills that bring you closer to completing your training and passing your exams. 5. Avoid Multitasking It may feel like you’re getting more done, but multitasking often leads to mistakes and stress. Give your full attention to one task at a time—you’ll finish faster and remember more. 6. Don’t Forget Rest Time management isn’t just about squeezing in more work. Proper sleep, short breaks, and self-care help you focus better and prevent burnout. A rested mind learns and remembers more efficiently. Time Well Spent Builds Success Managing your time well as a student doesn’t just help you finish your training—it prepares you for success in your future career as an HHA or CNA, where organization and focus are key. 📞 Ready to start training for your career in healthcare? Call 718-480-1804 Because mastering your time today is the first step toward mastering your future.

Staying Positive When Days Feel Long

By Fordham Institute Inc. • September 9, 2025
Caregiving is a career filled with meaning—but let’s be real, some days can feel endless. Whether you’re working a double shift, managing challenging tasks, or simply feeling worn out, it’s easy for the day to drag. For Home Health Aides (HHAs) and Certified Nursing Assistants (CNAs), finding ways to stay positive isn’t just about feeling good—it helps you provide better care and protect your own well-being. At Fordham Institute Inc., we remind our students that a positive outlook is a skill, not just a mood. Here are a few ways to keep your spirit up, even when the hours feel heavy. 1. Focus on Small Wins Instead of waiting for the day to end, celebrate the little victories: Helping a client smile Finishing a task on time Learning something new on the job Small wins build momentum and help the day feel more rewarding. 2. Use Gratitude as a Reset When stress builds, take a moment to remind yourself of one thing you’re grateful for—big or small. It could be a supportive coworker, a client’s kind words, or simply having steady work. Gratitude shifts your perspective and makes challenges easier to carry. 3. Lean on Uplifting Energy Positive energy is contagious. A smile, a calm tone, or an encouraging word not only helps your clients but also boosts your own mood. Surround yourself with uplifting coworkers or keep an inspiring playlist ready for breaks. 4. Break the Day into Manageable Pieces Instead of focusing on a 12-hour shift, divide your day into smaller sections. Think: “Just get through the morning tasks,” then “Focus on lunchtime,” and so on. This makes the day less overwhelming and keeps you motivated. 5. Practice Quick Mindset Shifts When the day feels heavy, try: Taking 3 deep breaths Repeating a short affirmation: “I’m strong, I’m capable, I can do this” Stepping outside for fresh air if possible These quick resets keep negativity from taking over. 6. Remember the Bigger Picture Caregiving isn’t just a job—it’s a calling. Every day, you’re making a difference in someone’s life. Keeping the bigger picture in mind helps long days feel meaningful rather than just exhausting. Positivity Is Power Long days are part of the caregiving journey, but your attitude is what carries you through. By focusing on the small wins, surrounding yourself with positivity, and remembering your purpose, you can keep your energy high and your spirit strong. 📞 Ready to take the first step toward a career in healthcare? Call 718-480-1804

How to Protect Your Back: Safe Movement Tips for HHAs and CNAs

By Fordham Institute Inc. • September 8, 2025
Caregiving is a hands-on career that requires strength, patience, and dedication. For Home Health Aides (HHAs) and Certified Nursing Assistants (CNAs), helping clients with mobility, lifting objects, and standing for long hours can take a toll on the body—especially the back. At Fordham Institute Inc., we believe that taking care of yourself is just as important as taking care of your clients. Practicing safe movement techniques helps prevent injuries, reduce strain, and keep you strong for the important work you do every day. 1. Bend with Your Knees, Not Your Back When lifting, squat down by bending your knees and hips—never bend forward at the waist. Keep your back straight and your core engaged as you rise. Tip: Always keep the object or person close to your body to reduce strain. 2. Use Your Legs for Power Your leg muscles are much stronger than your back muscles. Let them do the heavy work. Push through your legs when standing, lifting, or moving patients, instead of relying on your back. 3. Avoid Twisting Twisting while carrying weight puts major stress on the spine. Instead, move your feet to turn your whole body in the direction you need to go. 4. Keep Your Posture in Check Slouching while sitting or standing can slowly add up to back pain. Stand tall with shoulders relaxed. Distribute your weight evenly between both feet. When sitting, keep your feet flat on the floor and avoid hunching over. 5. Take Micro-Breaks Even short pauses help. Stretch your back, shoulders, and legs throughout your shift. A quick neck roll or standing hamstring stretch can ease tension and improve circulation. 6. Use Assistive Devices When Available If your workplace provides gait belts, slide sheets, or mechanical lifts, don’t hesitate to use them. They protect both you and your clients during transfers or repositioning. 7. Care for Your Body Outside of Work Strengthening your core, staying hydrated, and getting enough rest all contribute to better posture and fewer injuries. Simple exercises like walking or gentle yoga can support long-term back health. Protecting Yourself Means Protecting Your Career Your health is one of your greatest tools as a caregiver. By practicing safe movement every day, you’ll protect your back, extend your career, and give better care to your clients. 📞 Want to start your journey as an HHA or CNA? Call 718-480-1804 Because strong caregivers know: caring for your back is caring for your future.