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  • Writer's pictureJenna Cantwell

Prioritizing Your Mental Health At Work: 9 Virtual Resources for Holistic Well-Being

Updated: Jul 20, 2023


Prioritizing your mental well-being at work

Picture this: It's a Monday morning and you're sitting at your desk, overwhelmed by an ever-growing to-do list and a demanding boss. Your mind feels foggy, your motivation is plummeting, and the stress seems unsurmountable. In that moment, you realize that your mental health is at stake and it's affecting not just your well-being, but also your ability to thrive in your career. This scenario is all too familiar for many individuals in today's fast-paced work environment, where the correlation between mental health and professional success has become undeniable.


As an entrepreneur, resume writer, and career coach, I understand the significant impact that mental health can have on professional growth and satisfaction. Not to mention the never-ending to-do lists and lack of productivity that come with having ADHD and being a mama of two toddlers (they are the real bosses here). So for me and most others, maintaining positive mental health is crucial for overall well-being and career success and it's essential to prioritize self-care and seek support when needed. That's why I have curated a list of trusted partners that offer virtual resources for managing and optimizing mental health anywhere, anytime!


In this blog, I will share nine trusted brands that offer virtual resources to help boost positive mental health, including stress relief, self-awareness, and therapy. Whether you're seeking ways to unwind before, during, or after work, these resources could help you manage and optimize your mental health while navigating your professional journey.


So, do you want to stimulate your mental health and support a small business at the same time!? If so, read on to discover the transformative benefits that a little self-care can provide. Explore these partnerships, make use of their virtual services, and embark on a journey towards improved mental well-being in your professional life.

All of the partnerships below have either been tested out by myself or they are a recommendation from a trusted source.


Content Includes:


 

9 Virtual Partnerships You'll Want To Explore


Hope Regalbuto Fitness
Hope Regalbuto, Hope Regalbuto Fitness

1) Exercise


Hope Regalbuto Fitness

Hope loves helping everyone reach their goals and go above their limits. She customizes each workout program to the client's specific needs to get them to their full potential of awesomeness. She takes on any type of client whether it's weight loss, athlete, or just wanting to be better and healthier.


Hope currently offers virtual training sessions and she is launching a new app in June that will provide custom online workouts with videos and accountability to be able to work out anywhere in the world. Clients will be able e to track progress and have open communication with Hope. Plus, it will sync with any fitness device!


Website: hoperagsfitness.com (inactive at the moment to finalize the new app and website. Check back later in June!)


Instagram: @hoperags_training


Email: hregalbuto8@gmail.com




The Sedona House Baltimore
Amanda Jones, The Sedona House

2) Mindfulness


The Sedona House

The Sedona House in Baltimore provides everyday wellness practices, healing tools, and an empowering community to help you navigate and embrace life. In addition to hosting in-person practices, the studio offers virtual 1:1, small group, and corporate meditation and wellness sessions.


The owner, Amanda Jones, is also planning to launch live and on-demand virtual classes to the public.



"Make a self-care routine as permanent in your calendar as a client meeting. You are your most valuable asset, treat yourself as such." - Amanda Jones, Founder of The Sedona House

Mindful Therapy Collective

3) Therapy


Mindful Therapy Collective

Mandy Heisler, LCSW-C is based out of Maryland so she offers virtual therapy sessions for Maryland residents only. However, she also provides free resources for the public via her blogs, newsletters, and social media content.


Mandy believes therapy should be a collaborative process and she views her clients as experts on their own experiences. She uses CBT strategies and integrative approaches to find the right fit for her clients.




"Establish a routine that supports your well-being and feels attainable. It can be helpful to start with small goals each day and increase them over time. Instead of focusing on how the routine should look, try celebrating the small changes you are making" Mandy Heisler, Founder of Mindful Therapy Collective


Arrow Yoga

4) Yoga



Arrow Yoga

Arrow Yoga offers classes designed to help you find a deepened sense of inner alignment. They have a large library of virtual classes that can be accessed anytime, anywhere via rentals for 48 hours (think Amazon Prime) or monthly membership with unlimited classes.


In addition to yoga classes, they offer meditation, workshops, yoga training, mentorship programs, and retreats. They also host live classes on Zoom.


Website: arrow-yoga.com


Instagram: @arrow_yoga

"Make an appointment with yourself each day and keep it. Disconnecting from our inner life leads to a disconnect everywhere else, so taking time each day to anchor into our wholeness is fundamental to our well-being" - Dani Reidy, Founder of Arrow Yoga




Right to be Relevant
Cait Berry, Right to be Relevant

5) Self-Awareness


Right to be Relevant

Right to be Relevant is about self-awareness and finding self-compassion. Cait Berry, the owner behind it all, is a writer and artist who helps others through the creation of her authentic books, journals, and affirmation cards.


The website offers digital and physical products for purchase, as well as empowering content and resources.



Instagram: @righttoberelevant


"Always remember that you are in charge of your life. You get to decide where and how you distribute your energy. If you're feeling stressed, take an honest inventory and see where you can draw your power back." Cait Berry, Founder of Right to be Relevant


6) Wellness & Aesthetics

Unalome House

Unalome House

Where beauty meets wellness! Every aspect of Unalome House was built with intention, supported by a passion for helping others thrive. They combine traditional, functional, and Eastern practices to find the path that best suits each unique body. Under their roof, you'll find cutting-edge, truly personalized therapies all thoughtfully crafted to help optimize your vitality from skin to within, including aesthetics, hydra facials, injectables, laser, hormone therapy, acupuncture, and more!


Although their office is located in Severna Park, Maryland, they offer virtual consultation calls and they provide curated education, content, and resources for a diverse audience.



Instagram: @unalomehouse

"We believe that healthy, beautiful, connected living is more important than just a hashtag or a trend - it's our Unalome!" - Erica Chin Russo, Director of Marketing for Unalome House

Christine Walker Coaching
Christine Walker, Christine Walker Coaching

7) Career Therapy/Coaching


Christine Walker Coaching

Christine is a Nationally Board-Certified Counselor, a Certified Career Coach, and a Certified Accelerated Resolution Therapist. Although she can only take therapy clients who reside in the state of CT , she partners with coaching clients nationwide. Some areas of focus include burnout discovery, stress management, anxiety therapy, trauma therapy, and career discovery coaching.


She can provide trauma-informed career support and personalized plans to help people heal from burnout and create plans to ensure long-term career sustainability. She also shares educational and powerful content.




"Make sure you're chasing the right goals. I often find people pursuing things like achievement, approval, or admiration to compensate for what they REALLY want, which is love, acceptance, or connection. If you're chasing the wrong goals, you'll never be satisfied with the results." Christine Walker, Founder of Christine Walker Coaching


8) Self-Care for Moms

Mom-thoughts.com

Mom-Thoughts

Mom-Thoughts is a blog curated by a hardworking mom (Heather) who is passionate about sharing tips, tricks, and resources to help other moms.


In addition to creating and sharing empowering content, Heather works a full-time corporate job and runs a rental property company with her husband. Time management, preparation, self-care, and efficiency are essential to maintain an exciting but busy life like hers.


She primarily utilizes Pinterest and her online blog to share resources, including digital downloads, recipes, and self-care tips.



Pinterest: @momthoughts

"Make yourself a priority. You can't serve others if you aren't taking care of your own mental health and well-being. Schedule time in your day and make it non-negotiable. If taking on another responsibility would mean giving up that time for yourself, then don't take it on" - Heather Little, Founder of Mom-Thoughts




Chef Ryn's

9) Health & Wellness


Chef Ryn's

Ryn is a chef, farmer, conserver, herbalist, aromatherapist, reiki practitioner, crystal healer, and teacher. Although she wears many hats, they all have one thing in common...wellness.

Her website offers a variety of services, products, and content, including virtual lifestyle consultations, food workshops, aromatherapy, and CBD products.


A good place to start might be to book a 30-minute virtual lifestyle consultation to find out how you can optimize your wellness, mind, body, and spirit. Chef Ryn will recommend daily practices, eating habits, and how to make each moment sacred. She also offers one-on-one coaching when you just need to get yourself balanced!


Website: chefryn.com


Instagram: @chefrynshouse


 

Advice From The Experts: Tips for boosting mental health in 5-10 minutes


Lastly, I asked around for our mental health advocates to give one piece of advice that could especially help with mid-day work stress, anxiety, or burnout. I asked our experts this one simple question and I've put together the best advice:


"What could someone do with 5-10 minutes on a work break to regulate positive mental health?"


Amanda (The Sedona House) says... her "on-the-spot" practice that she uses almost daily involves:

  1. Take 10 breaths counting backward to draw attention to the present moment

  2. Body scan: bring awareness to and release tension in the body

  3. Spend 1-2 minutes (with eyes open or closed) doing nothing. Give your mind a break from doing and figuring out... just be.


Mandy (Mindful Therapy Collective) says... progressive muscle relaxation combined with deep breathing can help you relax your body by tensing up specific body parts.

  1. Start by focusing on a target muscle group (from the head down), such as your shoulders

  2. Take a deep breath and shrug your shoulders up to your ears for about five seconds. It is important to feel the tension in the muscles and then release them while exhaling slowly out of your mouth

  3. Repeat this a few times before moving to another muscle group


Dani (Arrow Yoga) says... to pay attention to where you are and take a few long, deep breaths. Using the RAIN technique is a beneficial way to transform the inner narrative into something that supports and grounds you. The RAIN technique involves:

  1. Recognize what you're feeling

  2. Allow for it

  3. Investigate it

  4. Nurture it by giving yourself what you need at that moment


Cait (Right to be Relevant) says... to do whatever you can to zoom out and get perspective. When we're so close to our work throughout the day, sometimes our mind tries to trick us into thinking a project is far more important than it actually is in reality. So, zoom out and find your balance. You and your life are so much more important than what you do.


Christine (Christine Walker Coaching) says... to find small ways to experience regenerative emotions like joy, wonder, curiosity, and hope.

  1. Call a friend who makes you laugh

  2. Go to your car and sing your favorite song at the top of your lungs

  3. Take a walk in nature

  4. Do whatever works best for you.

This not only helps slow the depletion of your energy, but it also reduces your cortisol levels and starts to refill your energy reserves so that you're less likely to burn out. The more consistently you do it, the better it works.


Heather (Mom-Thoughts) says... to go for a short walk outside and get some fresh air. If the weather isn't ideal, go to a quiet space and do a guided breathing exercise to help center your mind before diving back into the daily craziness.


 

Start Prioritizing Your Mental Health Today!

Helping clients prioritize their well-being through career growth
Jenna Cantwell, Cantwell Career Coaching

Prioritizing mental health in the workforce is essential for achieving long-term career success. Whether you partner with one of the above resources or go at it alone, remember that taking care of your mental health is a valuable investment in your overall happiness and professional growth.


And at the end of the day, if you can't see your current job making you happy and you realize it's time for a change, let me take that load off of your place while you prioritize embarking on a transformative path toward a healthier and more fulfilling work-life experience. As a resume writer and career coach, I know that time is the most valuable thing in the world so I'd be honored to transform your resume for you, conduct powerful mock interviews with you, or even deliver targeted job postings directly to your inbox. Schedule a free consultation call to find out more.




Jenna Cantwell

Cantwell Career Coaching






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