March 2025

Spring Micro-Habits for a Balanced Glow-Up Spring is a season of transformation, a reminder that growth is beautiful, and it’s okay to bloom at your own pace. For Black Women, the glow-up isn’t just about what’s on the surface—it’s about celebrating our essence, honouring our history, and stepping into every room as our full, authentic selves. These micro-habits are designed to help you nurture your mind, body, and soul this season. 1. Morning Sun & Soul Stretches Reclaim your mornings by stepping into the sunlight, even for five minutes. Close your eyes and let the warmth remind you of your resilience and light. Pair this with stretches or a prayer, affirming: “I am rooted in strength, and I rise with purpose.” 2. Hydration as a Ritual of Care We carry so much for ourselves and others, it’s time to pour into you. Start your day with a glass of water infused with lemon or mint. Imagine each sip renewing your skin, energy, and spirit. Hydration is not just health; it’s self-love. 3. Declutter Your Space, Honor Your Peace A cluttered space can weigh heavy on the mind. Take 10 minutes a day to tidy an area that’s yours, a vanity, a bookshelf, or a corner where you journal. This isn’t just cleaning; it’s creating a sanctuary where you can show up as your best self. 4. Walk in Your Power A short walk outside isn’t just exercise, it’s a moment to reconnect. Feel the earth beneath you, listen to the birds, and embrace nature’s rhythm. Let this be a reminder: you, too, are growing and thriving, no matter the season. 5. Greens to Nourish Your Glow Black Women have always known the healing power of the earth. Add a handful of greens to your meals daily—spinach in your stew, kale in your smoothie, or collards with your dinner. Think of it as a quiet rebellion against anything that says we can’t be strong, vibrant, and healthy. 6. Affirmations That Speak Life Words are powerful, especially when spoken by us, for us. Each morning, say affirmations like:   “I honor my journey, and I am worthy of joy.” “My roots are deep, and my glow is unstoppable.”   Write them down, stick them on your mirror, and carry them in your heart. 7. Rest, Because You Deserve It We’ve been told we have to work twice as hard, but remember: rest is revolutionary. Create an evening routine that centers rest. Turn off distractions, light a candle, and let yourself breathe deeply. Sleep isn’t a luxury; it’s a right. 8. Celebrate Your Wins—Big and Small Did you drink more water today? Did you take five minutes to yourself? Celebrate that! Too often, we wait for the big moments to clap for ourselves. But sis, every step forward is a win, and you deserve all the applause. 9. A Playlist for the Season Music is medicine, and the right track can shift your entire day. Curate a playlist that celebrates your Black Girl magic, think old-school R&B, Afrobeat, or gospel that uplifts your spirit. Let the music remind you of the joy in your roots. 10. Gratitude in Bloom Each night, write one thing you’re grateful for. It could be the smile you gave a stranger or the way your skin glowed after your morning routine. Gratitude grounds us in the beauty of now, even as we aim for more. Bloom in Your Power Sis, your glow is already there, it just needs nurturing. This spring, let these micro-habits remind you that you are strong, deserving, and worthy of every bit of joy, success, and rest that comes your way. You don’t need permission to prioritize yourself. Start small, stay consistent, and watch as you bloom into the queen you’ve always been.   Love and power, Velma Carter Centre  JOIN OUR COMMUNITY

The Legacy and Power of Sisterhood For centuries, Black Women have relied on each other for strength and survival. Our ancestors passed down a legacy of communal care, raising children together, building businesses, advocating for justice, and sharing wisdom across generations. These connections were never just about socializing; they were about survival, emotional well-being, and economic empowerment. In this blog, we delve deeper into how Black Women can leverage food as a tool for mental and emotional resilience. By embracing nutrition that nurtures both body and mind, we can create a sustainable foundation for mental clarity and emotional stability. Sisterhood as a Source of Healing We are often expected to be strong, to carry burdens silently, and to pour into others without replenishing ourselves. Sisterhood disrupts this pattern by offering spaces where vulnerability is embraced rather than judged. It allows us to exhale, to speak our truths without fear of dismissal, and to be held in times of need. Research in psychology shows that strong social bonds contribute to mental well-being, reducing stress and increasing emotional resilience. For us, these bonds can be a form of resistance against the isolation and emotional exhaustion that society often imposes on us. When we are seen and understood, healing becomes possible. A Space for Growth and Elevation Sisterhood isn’t just about comfort, it’s about growth. A true sisterhood challenges us, expands our perspectives, and pushes us toward our highest potential. Whether it’s sharing knowledge, providing career mentorship, or holding each other accountable, the women in our circles can be catalysts for success. This is particularly important in spaces where Black Women remain underrepresented. In corporate settings, academia, entrepreneurship, and creative industries, we often navigate environments that were not built for us. Having a strong support system can make the difference between feeling isolated and feeling empowered to take up space. A Shield Against Loneliness and Isolation Despite being more connected than ever through social media, many of us still struggle with loneliness. Studies show that feelings of isolation are on the rise, particularly among professionals, entrepreneurs, and those living in predominantly white or non-diverse spaces. When sisterhood is strong, it becomes a buffer against loneliness. It reminds us that even in moments of solitude, we are never truly alone. We belong to a lineage of women who have uplifted each other through the most difficult of times, and we can continue that legacy by being intentional about our connections. How to Build and Sustain Meaningful Sisterhood Real sisterhood isn’t built overnight—it requires effort, care, and reciprocity. Here are some key ways to cultivate strong, supportive networks:  1. Be Intentional About Your Circle Not every connection will be deeply personal, and that’s okay. The key is to build relationships with women who share your values, respect your journey, and want to see you grow. Surround yourself with those who challenge and inspire you, not just those who make you comfortable. Consider the roles different women play in your life—some may be mentors, some may be peers, and others may be mentees. Each of these relationships holds value, and together, they form a holistic support system. 2. Embrace Reciprocity Sisterhood is not just about receiving support—it’s about giving it. Small acts of care, such as checking in on a friend’s mental health, celebrating her wins, or offering a listening ear, build deep and lasting bonds. Being present in both joyful and difficult moments reinforces the trust and strength within your relationships. 3. Create Safe Spaces for Vulnerability In a world that often tells Black Women to suppress their emotions, safe spaces for vulnerability are vital. Whether it’s a book club, a brunch gathering, a prayer group, or an online community, having places where we can share our unfiltered experiences is essential. These spaces allow us to process, heal, and grow without fear of judgment. 4. Shift from Competition to Collaboration Society often pits us against each other, fostering a scarcity mindset that makes us believe there isn’t enough success, love, or opportunity to go around. But true sisterhood thrives on abundance. We are stronger together, and when we uplift each other—whether by sharing job opportunities, supporting Black-owned businesses, or mentoring the next generation—we all win. Instead of seeing another woman’s success as a threat, see it as proof that it’s possible. Let’s celebrate each other loudly and authentically. 5. Get in Where You Fit In We play different roles in each other’s lives, which is exactly as it’s meant to be. We don’t have to be everything for everyone, needs are met more equitably as they are shared amongst the village. Establish a clear understanding of each other’s strengths and levels of availability as your sisterhood journeys through the seasons of life. The one who is a good listener today, might need practical help moving tomorrow. Similarly, the sistafriend who loves to initiate activities might be the one who needs everyone to roll through with a dish during a time of bereavement. Remain flexible in your roles and manage your expectations, everyone is navigating the ups and downs of life and learning as they go. Compassion is key! Instead of seeing another woman’s success as a threat, see it as proof that it’s possible. Let’s celebrate each other loudly and authentically. The Ripple Effect: How Sisterhood Transforms Communities The impact of Black sisterhood goes beyond individual relationships—it has the power to transform entire communities. When we come together, we create change. Economic Empowerment: Supporting Black Women-owned businesses, collaborating on projects, and investing in each other’s dreams strengthens our collective economic power. Career Growth and Mentorship: Black Women remain underrepresented in leadership positions across industries. By mentoring and advocating for one another, we can break barriers and open doors for future generations.  Mental and Emotional Well-Being: Studies confirm that strong social connections improve mental health, reducing stress and enhancing overall well-being. Sisterhood serves as a protective factor against the unique challenges we face. Activism and Social Change: Throughout history, Black Women have been at the

The Quiet Grief: Healing from the Loss of Dreams No One Knows About There’s a type of grief that often goes unnoticed, one that doesn’t come with dramatic tears or clear markers of loss. It’s the grief we experience when we let go of the versions of ourselves we thought we’d become. This grief is quiet, sometimes invisible to others, and often dismissed as “just part of growing up.” But for many of us, especially Black Women, this kind of loss is just as deep and heavy as any other form of heartache.  The Silent Grief of Letting Go of Dreams We all have dreams — the kind that are so vividly clear in our minds, the ones that guide our choices and make us believe we’re on the right path. But life doesn’t always cooperate with the visions we’ve carefully constructed. Sometimes we are forced to shift, adjust, or completely change direction due to circumstances beyond our control. Letting go of those dreams can feel like losing a piece of ourselves, an identity we were building toward. The quiet grief of this loss comes from the realization that what we imagined might never come to fruition. Whether it’s a career path, personal milestone, or a dream lifestyle, giving up on these visions often feels like giving up on ourselves. This grief is particularly tough when the dreams we let go of were shaped by societal and generational expectations of what success should look like. The Weight of Unmet Potential There are certain nutrients that have been shown to be particularly effective at supporting mental and emotional health. Here are a few of the key players: Learning to Forgive Ourselves A critical part of healing from the loss of these dreams is learning to forgive ourselves. Forgiving ourselves for not being where we thought we’d be, forgiving ourselves for the time it took to heal, to build, to grow. Society often tells us that healing and success must happen on a specific timeline. But growth doesn’t operate according to a clock — it’s a process, and it’s okay to take the time we need. Healing, especially from the loss of dreams, takes time. And just as we would give others grace to heal, we need to show that same compassion to ourselves. It’s okay to not have it all figured out. It’s okay to be on a different timeline than others. Your journey is unique, and it’s important to honor that. Making Peace with Closed Doors One of the hardest things about navigating disappointment is accepting that some doors are meant to remain closed. The closed doors symbolize missed opportunities, paths that never materialized, or dreams that didn’t come true. But just because a door closes doesn’t mean that better ones won’t open. Sometimes, the closed doors we face are blessings in disguise, guiding us toward new opportunities that align more closely with who we are today. Making peace with these closed doors doesn’t mean we forget them. It means we accept that they served a purpose, even if that purpose was simply to redirect us toward something greater. Wisdom tells us, “rejection can be protection.” Healing from Disappointment Is Just as Valid as Healing from Heartbreak We often talk about healing from heartbreak, but rarely do we give ourselves the same space to heal from the disappointment of unfulfilled dreams. The pain of unmet expectations is just as real as the pain of losing a relationship. It’s a process of mourning what could’ve been, but also of learning how to embrace what is. Healing from disappointment is not about “getting over it” but about finding a new sense of purpose, peace, and understanding. It’s about acknowledging that the past isn’t a failure but a stepping stone to the next chapter of our lives. The Psychology of Ambiguous Grief Ambiguous grief is the term used to describe grief that doesn’t have a clear endpoint or a definitive sense of closure. It’s often experienced when someone is grieving a loss that isn’t immediately tangible — like a dream or an aspiration. For Black women, this form of grief can be particularly challenging, as it is often compounded by the societal pressure to succeed and the expectation to always be resilient. The weight of these expectations can make the grieving process feel even more isolating. The loss isn’t visible, so it can be difficult for others to understand the depth of the grief. But it’s important to acknowledge and validate this grief, as it plays a crucial role in personal growth and healing. Personal Stories: Career Shifts, Lost Opportunities, and Reinvention We all have stories of lost opportunities or career shifts — moments when the path we envisioned for ourselves didn’t materialize. These moments can feel devastating at first, but they also often serve as the catalysts for reinvention. Many of us are forced to reinvent ourselves due to forces larger than ourselves, and in doing so, we discover new strengths, new passions, and a deeper understanding of who we are. Resist the urge to internalize the loss. When layoffs and restructurings occur, it is not because you did something wrong. These decisions are messy, unfair and often influenced by cronyism, racism and sexism. There is often a stark divide between whose job was protected and whose was not. We are naming this to remind you: it wasn’t you! You are the same skilled, talented professional and those skills can be repackaged and compensated by someone who values them.  Letting go of the old version of ourselves is never easy, but it is often necessary for us to become the person we are meant to be. Final Thoughts: Empowering Each Other Through Silent Grief Healing from the loss of dreams is a quiet, personal journey. It’s a process of grieving the versions of ourselves that never came to be, but also embracing the possibility of new versions that can emerge. It’s about giving ourselves the space to mourn, forgive, and grow.

Nurturing Your Inner Child: How to Heal and Play with your Younger Self As women, we often carry not only the weight of our personal struggles but also the burden of cultural expectations and generational trauma. This creates a disconnect between who we are and who we were meant to be. For many of us, our inner child—the young version of ourselves who was once full of innocence, joy, curiosity, and wonder—gets lost in the process of life. Yet within that inner child lies the key to healing, reclaiming joy, and rediscovering the person we were always meant to be. Healing and nurturing your inner child is an empowering journey. It’s about reconnecting with the youthful part of you that was perhaps subdued by life’s challenges. This journey of reconnection is also a way to counter societal imprints and generational wounds we may or may not realize we’ve internalized. By nurturing the younger version of ourselves, we not only heal old wounds but also open up space for growth, self-love, and emotional freedom. In this blog, we explore how women can heal and reconnect with their inner child through various practices of self-care, play, and creative expression. Let’s dive into why it’s important to tend to our inner child and how we can start to nurture this crucial part of ourselves. Why Healing the Inner Child is So Important The inner child represents the core of who we were before social conditioning and negative experiences shaped us. For many Black Women, the inner child was bruised by the weight of systemic pressures, familial expectations, and childhood trauma. These early life experiences can manifest in adulthood as anxiety, self-doubt, emotional barriers, and difficulty expressing joy or vulnerability. Healing our inner child involves acknowledging these wounds and giving ourselves permission to heal, play, and live authentically. The significance of healing your inner child extends beyond personal growth—it also has a profound impact on our emotional and spiritual well-being. Here are some reasons why it is so essential to reconnect with your inner child: Reclaiming Joy and Freedom We often face a world that requires us to be strong, resilient, and capable at all times. This trap can stifle our creativity, our playfulness, and our ability to enjoy life. Healing the inner child helps us release the pressure of constantly being “strong” and gives us permission to experience joy freely, without guilt. Healing Generational Wounds Many of us inherit generational trauma, which is the psychological impact of traumatic events experienced by one generation passed down to another . Nurturing our inner child allows us to identify, process and release these traumas, ultimately healing ourselves and creating a healthier environment for the next generation. Restoring Self-Love and Compassion Our inner child often holds the key to deep self-compassion. When we learn to be kind and understanding to the younger version of ourselves, we create a foundation for healthy self-love that carries us through the challenges of adulthood. Unlocking Creativity and Play Children are natural creators and playmates, exploring their world with curiosity and imagination. By reconnecting with our inner child, we unlock our innate creativity and ability to engage with life in a lighthearted, playful way—something many of us have forgotten how to do. How to Reconnect with Your Inner Child: Steps to Heal and Play Healing the inner child is not a quick fix—it’s a process that requires time, patience, and intentionality. However, the rewards are immeasurable. Below are some practices and steps that can help you reconnect with your inner child and foster healing and joy in your life. 1. Reflect on Your Childhood Joys Reconnecting with the things that brought you joy as a child can be a powerful gateway to healing. What activities or experiences made you feel safe, happy, and full of wonder when you were younger? Was it playing outside with friends, reading books, dancing to music, or spending time with family? Action Step: Make a list of activities, hobbies, or games that made you feel connected to your purest self as a child. Try to incorporate these activities into your adult life. Whether it’s creating art, baking, jumping rope, or just running around in nature, take time to engage in activities that remind you of your childhood joy. Even simple things like listening to your favorite childhood songs or watching cartoons you loved can be a start. 2. Practice Playfulness and Lightness As adults, we often lose the ability to be playful or spontaneous, thinking that play is reserved for children. But play is essential for emotional health and healing. It allows us to be fully present, to let go of stress, and to cultivate joy without inhibition. The inner child thrives in playful environments and feels nourished by activities that let us laugh and let loose. Action Step: Dedicate time to being playful in your life. Allow yourself to be silly, dance without worrying about how you look, engage in impromptu games with friends, or explore new activities that ignite your curiosity. Whether it’s jumping on a trampoline, playing games with loved ones, or trying something new and out of the box, embrace the art of play as a form of self-care. 3. Engage in Creative Expression Creativity is a natural outlet for our inner child, allowing us to express emotions, process trauma, and communicate our feelings in nonverbal ways. Creative expression can also serve as a powerful form of resistance to the pressures we face in society. By embracing creative outlets like art, writing, dance, and music, we allow our inner child to communicate freely and authentically. Action Step: Reconnect with your creativity. Start a journal to reflect on your emotions, or pick up a paintbrush, a camera, or a musical instrument. Take a dance class or start writing poetry. The goal is not to create a masterpiece, but to engage in the act of creation itself. Let your inner child have a voice in the process. 4. Forgiveness and Letting Go of Past