The D.C. Psychological Wellness Group is excited to introduce the Wellness Lab, a new monthly community initiative designed to give groups and individuals evidence-based tools to reduce stress, build resilience, and strengthen well-being.
Each session will focus on a foundation for wellness while addressing different life challenges.
Our first, virtual session (October 9 at 1 PM) will be offered free to government employees and D.C. area contractors who have recently lost their jobs or whose jobs may be in jeopardy. Our one-hour workshop will focus on using mindfulness and stress reduction techniques to benefit career transitions and to help individuals begin to redefine a sense of purpose around their careers. A follow-up guided discussion based on collective applications of mindfulness and breath practice to help with challenging aspects of career transition will be held on October 30th at 1pm. You can sign up now for either event by registering here.
Why Mindfulness for Career Transitions?
Mindfulness is the practice of paying attention to the present moment in order to center yourself amidst feelings of anxiety and being overwhelmed. It does not require special equipment or lengthy periods of silence and can be woven into daily routines in just a few minutes.
Mindfulness is also increasingly recognized in mainstream culture. More than just a wellness trend, however, mindfulness is a reliable tool for everyday resilience. A recent Washington Post article (subscription may be required to access article) highlighted how mindfulness supports both mental and physical health by improving sleep, reducing stress-related symptoms, and helping people manage daily demands.
When faced with job loss or a career transition, this is particularly true. This particular kind of uncertainty can heighten stress and negatively impact self-esteem. Interestingly, research consistently shows that mindfulness can lower anxiety, improve emotional regulation, and enhance creativity and the ability to focus–all excellent coping strategies.
Examples of such evidence include:
- Mindfulness reduces feelings of anxiety, eases self-criticism, and helps people remain grounded during times of uncertainty (Moore et al., 2013).
- Mindfulness reduces negative career thoughts and bolsters a stronger vocational identity, helping people to feel clearer about their goals and less stuck in cycles of self-doubt (Galles et al., 2019).
- A mindfulness program for unemployed individuals led to improvements in stress, suggesting that even short-term interventions can support emotional resilience (Wasson et al., 2020).
- For those still at work but faced with imminent change, mindfulness functions as a personal resource, allowing employees to adapt more easily to shifting job demands and remain resilient when facing resource loss or organizational change (Kroon, Menting, & van Woerkom, 2015).
In summary, practical mindfulness strategies not only make it easier to navigate the highs and lows of job searches, interviews, networking, and waiting periods, but they also help build long-term resilience.
What to Expect at the Launch Session
The Wellness Lab’s launch session will be held virtually, focusing on how applying mindfulness practices can ease the stress of career transitions. Dr. Caron Walter, our subject matter expert, will introduce participants to quick, practical techniques they can use before an interview, during networking events, facing uncertainty in a new role, or rising anxiety during job searching.
Some of the techniques participants will explore include:
- Guided mindfulness and breathwork practices for anxiety reduction
- Peer resource sharing and community support
- Optional follow-up session in mid-November to review progress and reinforce techniques
Participants will practice these skills in real time in small breakout groups and reflect on what feels most helpful to them.
Takeaways for Participants
By the end of the launch, participants will:
- Identify ways that they can personally benefit from mindfulness by identifying ways to weave strategies into everyday life in under five minutes.
- Recognize how mindfulness can ease anxiety and aid in creative solutions in career transitions, from high-stakes meetings to uncertain waiting periods.
- Be encouraged to apply some of these practices over the course of 3-4 weeks and share their experiences in a follow-up meeting.
Why Join the Wellness Lab?
The Wellness Lab is about discovering practical ways to stay grounded through life’s changes. While the first session will focus on career transitions, future sessions will explore how we can support well-being across other areas of life.
By blending psychological science, research, and applied practices, the Wellness Lab offers participants tools that are both personal and evidence-based to reach improvement while staying in connection with others who share similar goals, and can help you stay disciplined and as on-task as possible.
Join us for the first Wellness Lab and discover how mindfulness can help you navigate change, ease stress, and build resilience! You can sign up now for this event on October 9th at 1:00 PM by registering here.
References
Galles, J., Lenz, J., Peterson, G. W., & Sampson, J. P., Jr. (2019). Mindfulness and decision-making style: Predicting career thoughts and vocational identity. The Career Development Quarterly, 67(1), 77–91.
Kroon, B., Menting, C., & van Woerkom, M. (2015). Why mindfulness sustains performance: The role of personal and job resources. Industrial and Organizational Psychology, 8(4), 638–642.
Moore, M., et al. (2013). Mind-body skills for regulating the autonomic nervous system.
Washington Post. (2025, September 18). I’m a Psychologist. Here’s How Mindfulness Can Help You Get Healthier.
Wasson, R. S., Barratt, C., & O’Brien, W. H. (2020). Feasibility and acceptability of a community-based modified mindfulness-based stress reduction program for under- and unemployed individuals. Global Advances in Health and Medicine, 9, 1–9.
by Nyla Barzaga on September 18, 2025