Creating The Ultimate Mental Health First Aid Kit for Female Entrepreneurs

Why Every Woman in Business Needs a Mental Health First Aid Kit

Life is unpredictable. Your business is evolving, your personal life is shifting, and let’s be real—hormones are doing the most these days. If you’re anything like me, you’ve probably experienced those moments where everything feels overwhelming. Maybe you’re knee-deep in a launch, your inbox is overflowing, or your to-do list looks more like a novel. That’s where a mental health first aid kit comes in.

As a female business coach, I’ve learned that business strategy coaching isn’t just about systems and scaling—it’s also about making sure you have the personal support to stay sane while running your empire. So, in honor of my 46th birthday (hello, midlife clarity!), I’m sharing the personal tools, strategies, and mindset shifts that help me navigate the chaos of entrepreneurship and life.  And trust me, you don’t need a full-blown meltdown to use it. Think of it as preventative care for your soul.

What’s in My Mental Health First Aid Kit?

1. Movement: The Ultimate Mood Booster

If you’ve ever found yourself spiraling in stress, the best way to shift your energy is to move your body. And no, I don’t mean punishing yourself at the gym—I mean moving in a way that feels good.

Here are my go-to’s:

• Pilates Flow – This is my favorite daily movement routine. Shoutout to Fit with Coco—she’s like the supportive bestie we all need.

• Dance Parties in the Kitchen – Nothing cures a bad mood like blasting early 2000s hits (Britney, Usher, Destiny’s Child—IYKYK) and dancing it out with my girls. Bonus points if you mix in some Led Zeppelin for nostalgia. It’s impossible to feel stressed when you’re yelling, “I’m a survivor!” at the top of your lungs. Fun fact, my husband Scott and I grew up next to this fun little hippie town called Yellow Springs in Ohio. We are known to blast Led Zepplin and some Pink Floyd with the girls, just to make sure they are educated. 

• Walks Outside – Simple but powerful. Fresh air clears the mind like nothing else.

Lesson learned: Movement doesn’t have to be complicated. Just do what feels good.

2. A Morning Routine That Feeds Your Soul

Gone are the days of 15-step “girl boss” morning routines. The key is to keep it simple but intentional.

My morning mix includes:

• Card Pulls & Journaling – Yes, I’ve gone full woo, and I love it. I pull a card each month and journal about how it resonates.

• Five Minutes of Breathwork – No fancy technique, just deep breaths to start the day grounded. I love the “Calm” app for guided sessions. Fit with Coco (I shared her IG link above) also has some easy meditations. Just close your eyes and take a deep breath. 

• Salt Water & Gratitude – I traded my caffeine fix for LMNT salt water, collagen, and creatine. If that doesn’t scream midlife, I don’t know what does! While sipping, I write down three things I’m grateful for. The planner walks you through all of this ;)

Lesson learned: Your mornings set the tone for your day. Keep them nourishing.

3. Stress-Soothing Go-To’s

When life feels like an episode of Survivor: Hormone Edition, I reach for these:

• Sound Baths – Nothing resets my energy like a sound bath. If I can’t get to a spa, I put on a playlist and wrap up in a weighted blanket.

• Essential Oils – Lavender for stress, peppermint for migraines—it’s simple, but it works.

• Weighted Blanket – The adult version of being swaddled. Perfect for anxiety days or just when I need to chill.

Lesson learned: Sensory tools ground you in the moment. Keep them handy.

4. Creative Escapes for Mental Clarity

Sometimes, your brain just needs a break from everything. Instead of mindless scrolling, I lean into creative outlets.

Current favorites:

• Reading Escapist Books – Fourth Wing had me hooked. Dragons and dystopian love triangles? Yes, please.

• Journaling for Fun – My go-to is the Better Everyday journal. Simple prompts that take 60 seconds but get me out of my head. 

  • What is your hidden talent?
  • How would you describe your personality?
  • What motto do you live by?
  • Do you believe ignorance is bliss?

• DIY Projects – A little home decor refresh or a new recipe always shifts my energy.

Lesson learned: Creativity doesn’t have to be productive—it just needs to feel good.

5. Permission to Rest (Without Guilt)

This one was a game-changer. Rest is not a reward—it’s a necessity.

Whether it’s taking a nap, logging off for the day, or binge-watching The Crown for the 10th time, I’ve stopped equating rest with laziness. And guess what? My business didn’t fall apart.

Lesson learned: The world keeps spinning even when you take a break.

Midlife, Business, and Finding the Balance

Can we just take a moment to appreciate how midlife is a whole vibe? It’s a mix of millennial nostalgia (bring back jelly shoes!) and “what fresh hormonal issue is this?”

But here’s the beauty: You don’t have to choose between ambition and rest, strategy and soul, hustle and self-care.

• You can plan your business strategy coaching sessions while listening to Alanis Morissette.

• You can map out your quarterly goals after a sound bath.

• You can embrace the chaos of life while still moving forward.

As a business coach for women, I want you to know that balance doesn’t mean perfection—it means alignment. It’s about knowing when to push and when to pause, when to strategize and when to surrender.

Your Turn: Build Your Own Mental Health First Aid Kit

As I celebrate 46, my wish for you is this: Create your own mental health first aid kit. Fill it with the tools, practices, and little luxuries that keep you grounded. Life is messy, beautiful, and unpredictable—but with the right “kit,” you can handle whatever comes your way.

And remember, you don’t have to do this alone. If you’re ready to mix business strategy coaching with personal well-being and connect with a community that gets it, join us inside the Crush the Rush Club. We’ve got the tools, resources, and support to help you build a life-first business without burnout.

Thank you so much for celebrating with me today! If this post resonated with you, share it with a friend or tag me on Instagram—I love hearing how these conversations are helping you navigate life and business.

Until next time, keep showing up for yourself and creating a business and life that feels right for you.

About the author

Holly Haynes is a business strategist who loves a good plan and flow chart. She is crazy passionate about teaching women like you how to build your dream job and scale to 6-figures without sacrificing your weekends or priorities.

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