Some days are smooth, some are difficult. Mental well-being doesn’t follow a template – it shifts with life, with pressure, with change. The tools we rely on can be personal and sometimes unexpected: a call to a friend, a daily walk, a no-screen break, or, maybe, something bigger. But what is clear, something powerful happens when people open up and share the burden.
Following the ongoing commitment to building a long-term framework to promote a safe, open, and supportive work environment, which is declared in the Employee Wellness Declaration and is part of our Sustainable Value Plan 2030, we want to make mental health part of the everyday conversation. To mark Mental Health Awareness Week, we’ve launched a 5-part blog series, inviting colleagues from across EMEA to share what it really takes sometimes to get through the day and what tips or routines help them to keep on track mentally. In a series of blog posts,
In part two of our series, we speak to Juliana Machado, Medical Systems Clinical Application Specialist at Fujifilm Portugal.
“I thought it was just a “lack of organisation.” Until my body forced me to stop.”
– There was a period when I tried to keep up with everything and everyone – work, home, side projects – and for weeks, I ignored the signs of burnout. I thought it was just a “lack of organisation.” Until my body forced me to stop: I wasn’t sleeping, I felt constantly anxious, and even simple tasks felt overwhelming. That’s when I realised that mental health isn’t optional. Since then, I’ve learned to respect my limits, say “no” when needed, and place my well-being at the top of my list.
But the most important lesson I’ve learned is that the mind also needs rest, nourishment, and care, just like the body. It’s not enough to just “power through” or ignore how we feel. We need to listen, reflect, and act with kindness toward ourselves. Caring for mental health is an ongoing process, not something you fix once and forget. It requires self-awareness, asking for help when needed, and accepting that some days are better than others. And that’s okay, the key is not to give up on ourselves.
How do you listen to your body and mind to know when you need to step back and recharge?
– The signs are subtle at first, but once I learned to recognise them, everything got easier. I get more irritable, less patient with others and with myself. I lose focus easily, start many tasks, and finish none. Creativity disappears, and I feel a kind of mental fog. There are also physical signs: neck tension, poor sleep, or fatigue without explanation. When that happens, I know I need to stop, even for a day. Turning off screens, being with loved ones, sleeping better, or taking a short trip to the countryside all help me recharge.
When everything seems to happen at once (tight deadlines, difficult decisions, multiple responsibilities), my strategy is to stop and breathe. I take conscious breaks, even if brief, to organise my thoughts. I usually write everything down and break it into smaller tasks. Tackling one thing at a time gives me a sense of progress. And moving my body helps: a 20-minute walk, phone-free, just listening to the sounds around me, is often enough to reset and gain perspective.
What’s one small, regular habit that makes a positive difference to your mental well-being?
– One of the simplest but most transformative habits I’ve adopted is starting my day with a moment just for myself. As soon as I wake up, before picking up my phone or thinking about tasks, I pause intentionally: I sit down with a hot cup of coffee and look out the window. I don’t plan, I don’t think about anything specific, I just observe. This daily ritual helps me feel grounded and begin the day with calm and clarity, instead of rushing headfirst into stress.
Who or what aspects of your work environment contribute most to your mental well-being?
– What I value most in my work environment is empathy between colleagues. Knowing that I can be myself, that I don’t have to pretend I’m always fine, and that there is openness to talk about difficulties makes a huge difference. Mutual support, informal conversations, and even shared laughter are important. We are not machines and only with this balance can we feel good and be productive.
Silence often weighs more than the issue itself. Talking openly about mental health helps to demystify it, to humanise it, and to build a culture of care. When someone shares that they went through a hard time and were supported, it encourages others. It shows they’re not alone and that asking for help isn’t a sign of weakness. Even small stories, like a tip for managing anxiety or a kind gesture, have an impact. They make the workplace more supportive, more real, and healthier for everyone.
Do you think equality and social support at work play their role in maintaining good mental health of employees?
– Definitely. A workplace where everyone feels heard, respected, and included is a powerful protector of mental health. Inequality creates insecurity, fear, and silence. On the other hand, social support builds trust, strengthens teams, and ensures everyone feels valued, not just for what they do, but for who they are. When there’s fairness and support, people feel more motivated, more creative, and more willing to contribute in a positive way.
If you’re looking for support
Mental health support can take many forms. For some, it’s a trusted therapist, for others, it’s a line manager who gets it, or a colleague who says, “me too”. Whatever shape it takes, support matters – and it should never be out of reach. If you’re looking for someone to talk to, or just to understand your options, here are helplines and resources that offer help, in confidence and without judging:
For hotline and lifeline options by country, check out these websites:
findahelpline.com
yourlifecounts.org
https://unisafe-gbv.eu/national-support-resources-counselling-and-helplines/
Find out more about mental health and devoted initiatives here:
https://www.mentalhealtheurope.org/
https://www.who.int/teams/mental-health-and-substance-use