mental health

Embracing Your Limitless Power Mad Lib

Instructions:

1. Fill in the blanks with the appropriate words.

2. Choose the items that reflect your fearless spirit and style.

3. Select one of the provided options to complete the sentence affirming your incredible capabilities.

Mad Lib:

This morning, I stand tall, knowing that I am ____________ (adjective). I have an unwavering belief in my ability to accomplish anything I put my mind to. Today, I am ready to embrace my limitless power and showcase my ________ (noun).

Stepping into the world with confidence, I declare to myself:

1. "I am enough, just as I am."

2. "I possess the strength to overcome any obstacle."

3. "I am a force to be reckoned with, capable of achieving greatness."

4. "I embrace my power to uplift others."

With every step I take, I radiate fearlessness and determination. I know that as a Black woman, I can do remarkable things. Today and every day, I choose to unleash my full potential, break barriers, and positively impact the world.

Remember, ________ (name), your power knows no bounds. Embrace your strength, embrace your purpose, and go forth fearlessly, knowing you can achieve anything you want. You are a force to be reckoned with, and the world is waiting to witness your greatness!

Hormones: The Invisible Puppeteers of Our Body and Mind

We often think of our bodies as intricate systems of organs and tissues working together to keep us alive and thriving. But at the heart of this intricate system is a lesser-known yet powerful force: hormones. These tiny molecules have a hand in almost every aspect of our bodily functions, from regulating our sleep patterns to controlling our metabolism. And, just as they have the power to maintain balance and harmony, hormone imbalances can wreak havoc on our physical and mental health.

Understanding Hormones: The Basics

Generally, hormones are chemical messengers produced by the endocrine glands. They travel through the bloodstream, telling tissues and organs what to do. For example, insulin helps regulate blood sugar levels, while thyroid hormones control metabolism. And it's not just about physical functions; hormones are pivotal in influencing our mood, mental health, and overall well-being.

Imbalanced Hormones and Mental Health

A hormonal imbalance can manifest in numerous ways, from mood swings and anxiety to depression and insomnia. For instance, imbalances in serotonin, often termed the happiness hormone, can lead to feelings of sadness, irritability, and depression. Similarly, fluctuations in estrogen and progesterone, particularly during the menstrual cycle or menopause, can greatly impact mood and cognition.

For Black women, there's an added layer of complexity. Historical and systemic disparities in healthcare access, coupled with societal stresses like racism, can exacerbate hormonal imbalances. These disparities might also make Black women more susceptible to conditions like polycystic ovary syndrome (PCOS) or thyroid disorders, which can influence mental health.

Nutrition, Hormones, and Weight

One significant factor that can impact hormonal balance is diet. Consuming highly processed, sugary, or fatty foods not only influences weight but can also disrupt hormonal harmony. A diet low in essential nutrients can compromise the functions of the thyroid gland, hinder insulin regulation, and amplify stress hormones like cortisol. For Black women, specific dietary habits and cultural cuisines might need to be carefully navigated to ensure they receive hormone-balancing nutrients.

Eating for Hormonal Harmony: Tips for Women

1. Prioritize Protein: Incorporate lean protein sources like fish, poultry, legumes, and tofu into your diet. Protein provides the essential amino acids necessary for hormone production.

2. Opt for Omega-3s: Fatty acids, particularly omega-3s found in fatty fish, chia seeds, and walnuts, can help reduce inflammation and maintain cell membrane health, which is crucial for hormone function.

3. Boost Fiber Intake: Fiber helps detoxify excess hormones and regulate blood sugar levels. Sources include whole grains, fruits, and vegetables.

4. Minimize Sugar and Refined Carbs: High sugar and refined carb intake can lead to insulin resistance, which may result in weight gain and disrupt other hormonal processes.

5. Incorporate Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts can help balance estrogen levels.

6. Stay Hydrated: Drink enough water daily. It aids in hormone transport and overall cellular function.

7. Limit Caffeine and Alcohol: Both can disrupt endocrine functions and negatively influence hormonal balance.

Understanding the role hormones play in our health is essential for overall well-being. Especially for Black women, who may face unique challenges and vulnerabilities, prioritizing hormone health through nutrient-dense foods can be a key to unlocking a balanced mental and physical state. By taking small, proactive steps in our daily lives, we can harness the power of hormones to work for us rather than against us.

Empowering Morning Reflections Mad Lib

Instructions:

1. Fill in the blanks with the appropriate words.

2. Choose the clothes, shoes, and perfume that match your outfit and feeling.

3. Select one of the provided options to complete the sentence describing your reflection in the mirror.

Mad Lib:

This morning, I woke up feeling __________ (emotion). I wanted my outfit to match that feeling, so I carefully chose my __________ (clothing item), my __________ (clothing item), and my __________ (clothing item). To complete my look, I sprayed on some __________ (perfume scent) perfume.

Stepping back, I looked in the mirror and saw a reflection that radiated strength and beauty. I whispered to myself, "Mirror, mirror, on the wall, who's the fiercest of them all?"

And the mirror replied:

1. "You are a queen, unstoppable and bold."

2. "Your presence shines brighter than gold."

3. "Your spirit is fierce, your heart is kind."

4. "In your presence, magic you'll always find."

I smiled, knowing that the power within me would guide my day. Today, I choose to embrace my uniqueness, uplift others, and conquer any challenge that comes my way.

*cue “Holy by Jamila Woods”

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The Power of Both-And Thinking: A Journey to Self-Awareness and Improved Mental Health

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Several years ago, when I worked for the local school system, my area superintendent often said both/and instead of either/or.

I was intrigued by the concept and the more I explored it, I realized that we’ve been taught to choose between two opposing options. That’s not the best way to view most situations, but it’s really not the best way to consider options for Black women.

Using the either/or lens is limiting. As a Black woman, navigating life's challenges has often required me to adopt a unique perspective. I've discovered that embracing both/and thinking is an invaluable tool that has revolutionized my journey toward self-awareness and improved mental health.

Here are some benefits of both/and thinking and why you should consider adopting this framework.

Building Self-Awareness

Self-awareness is the key to unlocking personal growth and improving mental health. Both/and thinking helps us delve deeper into our emotions and thoughts. By acknowledging and accepting our whole range of experiences, we better understand ourselves. It allows us to explore the nuances of our identity, celebrate our strengths, and address areas where we want to grow. Self-awareness through both/and thinking helps us become more grounded, authentic, and resilient.

Nurturing Mental Health

As Black women, embracing both/and thinking is a powerful tool improved mental health by helping us cultivate self-compassion by acknowledging that it's okay to feel a mix of emotions — joy and sorrow, strength and vulnerability. Instead of suppressing or denying these emotions, we can embrace them, and in doing so, we create space for healing and growth.

Embracing both/and thinking also encourages us to seek support when needed. Mental health is a journey, and both/and thinking allows us to navigate it with grace and self-acceptance.

Navigating the Complexities of Emotions

Our emotional landscape is rich and layered, shaped by a myriad of experiences and influences. Society often expects us to display unwavering strength and resilience, but it's crucial to acknowledge that we are human beings with a full range of emotions. We can experience joy and sadness, strength and vulnerability, all simultaneously. It's okay to feel angry about injustice while finding moments of peace and happiness in our lives. By embracing the complexity of our emotions, we can cultivate a deeper understanding of ourselves and develop healthier coping mechanisms for our mental well-being. Both/and thinking liberates us from the confines of either/or choices, granting us the freedom to explore the complexity of our emotions and experiences without judgment.

Reframing Limiting Beliefs

Society bombards us with limiting beliefs that can shape our self-perception and hinder our growth. As Black women, we may face stereotypes, biases, and expectations perpetuating narrow narratives about who we are and what we can achieve. Both/and thinking empowers us to challenge these limiting beliefs and reclaim our narrative.

We can be resilient, vulnerable, successful, authentic, fierce, and compassionate. By reframing our mindset and embracing the power of and instead of either/or, we break free from the constraints of societal expectations and carve our paths toward self-fulfillment.

Building Bridges of Intersectionality

Intersectionality lies at the heart of our experiences as Black women. We often find ourselves caught between different worlds, navigating the complexities of race, gender, and other intersecting identities, which shape our unique perspectives and challenges. We face societal expectations, cultural pressures, and personal aspirations that pull us in different directions. It's easy to feel like we must choose between conflicting identities.

Both/and thinking invites us to celebrate the intersectionality of our identities and encourages us to embrace the full spectrum of our multi-faceted identities. It encourages us to acknowledge that our experiences are shaped not just by one aspect of our identity but by the beautiful tapestry of who we are. By recognizing and appreciating the interconnectedness of our identities, we can foster understanding, empathy, and unity within ourselves and with others. This recognition frees us from the confines of societal expectations and empower our authentic selves to shine through.

The Bottom Line - You don’t have to settle.

Sis, you don't have to choose; you can have it all. Embrace the power of both/and and witness the incredible growth and transformation that unfolds as you step into the fullness of who you are.

Both/And Thinking In Action

Scroll below to discover eight steps to implementing both/and thinking.


GET CURIOUS.

The GET CURIOUS framework aims to help Black women delve into the art of self-awareness. Through guided introspection, this model aids in excavating hidden emotions, identifying root causes of pain, and fostering holistic healing.

Framework Components

1. Release the Need to Be Right

Exercise: Conduct a self-assessment to identify situations where the need to be correct has hindered your growth.

Question: When faced with situations where you have to make hard decisions, ask yourself: “What is more important to me—being right or healing?”

2. Acknowledge and Name Your Emotions

Exercise: Use a feeling wheel to identify and label your feelings. See below for a link.

Question: “What is the core emotion I am feeling right now?”

3. Experience and Explore Your Emotions

Exercise: Utilize mindfulness to analyze and sit with your emotions.

Question: “Where is this emotion stemming from, and what does it signify for me?”

4. Take Your Time and Write That Shit Out

Question: “What narratives are surfacing in my journaling that need further exploration?”

5. Ask 'What' Questions

Exercise: Engage in self-inquiry using “what” as the lead word.

Question: “What factors contributed to this emotion? What can I learn from this?”

6. BEA Gracious

Exercise: Reflect on instances where you fell short, forgiving yourself and identifying ways to improve.

Question: “What can I learn from my failures to make more informed choices in the future?”

7. Practice Kaizen

Exercise: Identify one small change you can implement for self-improvement.

Question: “What is the one percent improvement I can make [in this moment, in the future]?”

8. Feel it in Your Soul, Sis

Exercise: Use guided visualization or deep reflection to ensure soul-level resolution.

Question: “Is my soul at peace with my conclusions?”

9. Ask for a Second [Third + Fourth] Opinion

Exercise: Seek input from trusted mental health accountability partners.

Question: “What alternate perspectives or insights am I missing?”

10. BEA Vulnerable

Exercise: Share your reflections and growth areas with someone you trust.

Question: “What part of my story am I hesitant to share but know is crucial for my healing?”

Additional Resources

The GET CURIOUS framework is a guide and a committed lifestyle to discovering your authentic self. Following these steps diligently will bring about self-awareness, holistic healing, and a life filled with ease and serenity.

Note: This framework is informational and should not replace professional medical advice. Always consult a healthcare provider for medical advice and treatment.

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Copyright © 2023. GET CURIOUS: What Does It Mean to Get Curious. All rights reserved.

#BeThe1To Break The Cycle of Suicide

World Suicide Prevention Day is September 10. It’s a time to remember those affected by suicide, to raise awareness, and to focus efforts on directing treatment to those who need it most.

I am passionate about mental health because I have suffered from poor mental health for so long. I’ve contemplated suicide many times during my life - and tried to commit suicide once. I am not alone.

According to the US Department of Health + Human Services Office of Minority Health:

  • In 2019, suicide was the second leading cause of death for blacks or African Americans, ages 15 to 24.

  • The death rate from suicide for black or African American men was four times greater than for African American women, in 2018.

  • The overall suicide rate for black or African Americans was 60 percent lower than that of the non-Hispanic white population, in 2018.

  • Black females, grades 9-12, were 60 percent more likely to attempt suicide in 2019, as compared to non-Hispanic white females of the same age.

  • Poverty level affects mental health status. Black or African Americans living below the poverty level, as compared to those over twice the poverty level, are twice as likely to report serious psychological distress.

  • A report from the U.S. Surgeon General found that from 1980 - 1995, the suicide rate among African Americans ages 10 to 14 increased 233 percentage, as compared to 120 percent of non-Hispanic whites.

It’s important that we talk about suicide + mental health. Research shows that people who are having thoughts of suicide feel relief when someone asks about them in a caring way. Talking about suicide and mental health in a safe space can reduce suicidal thoughts. It’s important for those suffering from suicidal thoughts to have someone to speak with who doesn’t judge + who provides resources to support them.

So, #BeThe1To … provide the support needed to prevent another suicide.

Resources for Black Women + Girls seeking mental health support

Also read:

Black + Gold: Getting to the Golden Life

Ever since 2004, when Jill Scott dropped her single Golden, I’ve been dreaming about the Golden Life. I didn’t know at the time what it meant to live life golden, but she made it sound so aspirational. I’ve held on to the desire to live that way and I created the SoulMed definition for The Golden Life.

“The Golden Life requires you to:
* Live in gratitude for each experience (good or bad)
*Naturally respond to triggering situations
* Be emotionally connected to yourself + how you show up to people + how they respond to you
*Honor yourself in what you do + say”
— Bea Williams

Getting to the Golden Life - well - that takes (in the words of Iyanla) doing the work. Watch the video below + download the accompanying workbook to learn how to get to the Golden Life.

DOWNLOAD THE WORKBOOK

Creating Balance: Key to Positive Mental Health

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The National Alliance on Mental Health reports that maintaining balance in our daily lives is a cornerstone of our overall well-being. Balance prevents stress, which has a huge and negative impact on our mental health. De-stressing your life can reduce the possibility of contracting some of the major chronic health issues. It’s important to note that balance is different for each person; so, there isn’t a formula for achieving it. To that end, you should have an arsenal of strategies to use that help you create the balance you seek in your life. Below, are some suggested strategies for creating balance in your life.

Create a routine :: Perceived lack of time is a large contributor to stress. Creating a routine that is aligned with your goals can decrease stressful time-related situations. The following information and worksheets will help you create goals and offer you powerful tools to help you manage your time effectively and efficiently.

  • 80/20 Rule for Time Management

    • Determine your passion :: What do you like doing? If you could have any job in the world, what would you do? How does your passion improve the health and happiness of others?

    • Find your 20 percent :: Make a list of all the activities in your daily life. Categorize each one either as a 20 percent task or an 80 percent task. Certain activities may shift in importance over time, but the 80/20 rule is only effective if you are honest about the priority of a task at the present moment.

      • Twenty percent tasks are high-leverage tasks that are most valuable, produce the greatest momentum toward your goal and provide the greatest return on investment; only you can complete these tasks.

      • Eighty percent tasks have a false sense of urgency or aren’t pushing you closer to your goal; these tasks can be delegated to others.

        1. Example :: If your dream is to run your own juice bar, your daily activity list might include ::

          • 20 percent tasks :: experiment with recipes, secure investors (things only you can do)

          • 80 percent tasks :: buy groceries, do laundry, design website, post on social media (things others can do)

    • Focus :: Now that you are clear on your 20 percent of tasks pushing you toward your goals, take action on these tasks each day. For example, you might experience with one new juice recipe each day and plan to spend 30 minutes a day calling one potential investor instead of scrolling social media.

    By focusing your energy on the things that can yield the most results, you will begin to experience momentum toward your goals.

  • Time-Management Awareness

  • Big Rocks

Creating boundaries :: It is important to honor yourself at all times. One way to do this is by creating boundaries. You can use this Instagram post as a starting point for developing the words to support the boundaries you would like to create. Be sure to follow Nedra Glover on Instagram. She will make a great addition to your newly curated IG feed.

Counting to 10 or 100

Live in the present moment :: Many times our worries are related to what MAY happen. Live in the present moment and don’t worry about what MAY happen. Plan and prepare for it, but don’t worry about it.

Reciting affirmations :: Words have power. When you speak positive words and affirm yourself you will experience happy times. Positive affirmations can change your mood - immediately. They can also help you manifest the life you want. Create a list of positive affirmations and use them to help you navigate stressful moments. For example, if you are stressed about your finances you can say ::

  • I have all the resources to meet my needs.

  • I lack nothing.

  • I am resourceful and powerful. I will attract what I need to sustain and survive.

  • I’m a paper chaser. I got the block on fire. I will remain a G until the moment I expire. I know how to make something out of nothing. I handle my business. (Inspired by Ha by Juvenile) ***

  • I will win. It’s my winning season. (Inspired by You Will Win by Jakaylan Carr) ***

  • I’m a master lemonade maker. No matter what life hands me I made the best lemonade ever! Grab a glass! (Inspired by Lemonade by Beyoncè) ***

  • I won’t let Satan win aka Not today Satan. (Inspired by black mommas everywhere) ***

*** TAKEN FROM I AM ENOUGH :: 50 AFFIRMATIONS FOR BLACK WOMEN. ORDER HERE.