Volume 85 – Get the Sunday Scaries Out of Your Head

Tuesday, October 10th is World Mental Health Day.

Whether we realize it or not, our mental well-being impacts every area of our lives and leaves an imprint on the people around us.

This week’s tips and resources will help you optimize your mental health and overall well-being, so you’re able to handle life’s curveballs while you progress through your career. 


1. Review and recalibrate your goals for the year.

There are 87 days left in 2023. 

Whoa. That one stopped you in your tracks, eh?

If you’re sitting there asking yourself what you’ve achieved this year, it may be time to sit down, reflect, and celebrate some wins.

We often fail to realize how far we’ve progressed towards a goal, focusing on what we haven’t achieved instead of what we have. Give yourself a mental boost by recognizing what you’ve accomplished so far. 

If you still have a few boxes to check off that list, you’ve still got time to hit it!

–> If the reference to “goals you set at the beginning of the year” confused you, move on to #2. 


2. Establish your goals for the new year.

It’s early October, and I’m already seeing Christmas decorations in the stores…and it’s not even Halloween! I’m not a fan of the push to over-commercialize holidays, but it is a signal that we’re now in Q4. 

It’s time to look ahead into 2024! 

What do you want to accomplish next year? 

Luckily, we have a handy-dandy worksheet to help you think through what you want to prioritize!


3. Clarify your vision for the next 3-5 years.

Having a bigger picture of where you’re going helps break down bigger goals into bite-sized bits that make it feel much more within reach. 

When was the last time you sat down with intention to review where you’re going in your life and career – and, more importantly, if you’re on a track you like? It’s even more important to bring others into this conversation, so important people (like your spouse) are on the same page as you. 

Clarity helps you concentrate your time, energy, and resources while supporting better decision-making, reducing distractions, and instilling higher motivation. 

What could be better for your brain! 


4.  Strive for financial well-being.

Many people equate having a lot of money to financial well-being. They also equate money to happiness, and neither is necessarily true. 

I dig into why that’s the case in this week’s No More Mondays podcast episode, where my guest Troy Holt, Certified Financial Educator, and I chat about ways to help you improve your financial health and well-being. 

Troy is on a mission is to eradicate financial illiteracy and ensure all people are able to manage their finances and take control of their future. You cannot miss this episode if you want to give yourself freedom and choices in your life and career. 

Learn how money works as you listen to my conversation with Troy. 


5. Prioritize your physical well-being.

Physical well-being is inextricably tied to mental health. 

Making your physical health a priority through regular exercise, eating healthy, and getting adequate sleep can have a profound positive impact on your mental health and overall well-being.

Unless it’s your first time ever reading the Sunday Scaries, you know I’m a big fan of regular movement and getting outside. Since the truth can take a few repetitions to sink in, I figure it can’t hurt to reiterate this point. 

What part of your physical health needs to be in the spotlight at the moment? 

It might be an aspect you’ve already been working toward and now have the momentum to keep going. Or, it might be a neglected part of your physical health that needs attention. 

Whatever you choose to focus on, pick one small change to implement this month for a boost!


6. Socialize and celebrate! 

Social well-being is more than the sum of your Facebook friends and followers on Instagram. It is characterized by knowing you are accepted and belong, experiencing positive social interactions, and feeling connected to other people. 

It might take a while to find “your people” but it is totally worth the effort to find trustworthy friends who understand you and encourage you to live as your authentic self. 

Success is better shared, so having an inner circle who will cheer you through the tough times and get out the champaign when it’s time to celebrate is invaluable. 

If you’re lacking in this area, focus on identifying what’s missing; otherwise, re-engage and thank the people in your life who fall into this category. 

It’ll give their mental health a little boost too!


7. Contribute to your community.

When you volunteer in your community, you’re supporting for important causes, creating change, and improving the lives of others. 

Would you believe me that working to make a difference in your community can also impact your professional life? 

Volunteering can expand your network, interests, confidence, experience in a new field, leadership, and cultural competence. Activities outside the workplace also help provide a more sustainable work-life balance and often a sense of fulfillment and purpose. 

It’s a win-win all around!


Here’s to better mental health and well-being for everyone!

Your Friend and Coach,


Angie Callen, Founder

I created Career Benders to inspire confident professionals. In just three years, we have helped nearly 500 professionals navigate job searches, nail interviews, and find satisfaction in their careers. We’re here for you!

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