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New Years Resolution To Take Charge in 2024 As the calendar flips to a new year, it’s our chance to pause, reflect, and envision where we want to be in the future. Now, New Year resolutions often get a bad rap for setting unrealistic goals or adding unnecessary pressure, but let’s flip the script. The Velma Carter Centre team is excited to stand beside you on a journey of self-discovery, growth, and well-being. Our resolutions for 2024 are not just aspirations but a commitment to support the incredible Black women in our community. Let’s redefine resolutions, making them about gradual shifts that align with your unique journey. No Pressure Start Small Starting small might mean resetting our sleep schedule, giving ourselves a bedtime. It could involve organizing our space, tackling one room at a time, beginning with the closet and moving on to the kitchen.    Or perhaps, it’s as straightforward as taking control of our thoughts, infusing our mornings with inspiring quotes and affirmations. These achievable resolutions are about relieving stress, reducing anxiety, and enhancing our overall well-being without piling on more pressure.   When it comes to organizing your space, especially for those with ADHD, it’s essential to find approaches tailored to individual needs. Regular cleaning lists might not resonate, but there are ADHD-specific resources that can make a significant difference. Here are some cleaning tips for those who have ADHD. Check out this free printable cleaning checklist that provides a list of suggested tasks and a blank checklist that can be customized. New Year’s Habits Building Start a Gratitude Journal Taking a few minutes each day to list things, people, and events we’re grateful for can revitalize us. It recharges and refreshes, and a couple of minutes a day can make all the difference. Make Time for Loved Ones In the hustle of daily life, spending quality time with loved ones can take a backseat. This year, let’s consciously carve out one-on-one time, whether through monthly dinners or weekly FaceTime check-ins. Build a Better Budget Saving more money is a resolution that pays off in the long run. Outline a budget that works for you and find apps to make the process painless. Rethink when and how you buy things to save more effectively. Practice Mindfulness In a world that often feels overwhelming, mindfulness is our anchor. It means being grateful for the moment, appreciating where we are, and who we are right now. Committing to mindfulness can make us better individuals in less than a year. Cook Something New Each Week Eating healthier is a common goal, but let’s add variety. Choose an easy dinner recipe you’ve never tried before, at least once a week. Read More Books January is the perfect time to snuggle up with a new book. Join a book club or connect with friends to discuss the best pages you’ve read. Our stories connect us, and books are the vessels that carry them. Create a Cleaning Schedule Tidying up without a weekly deep clean is possible. Carolyn Forté, a cleaning expert, has a printable checklist to keep your house in order without sacrificing your weekends. Drink Less Alcohol Cut back and join the sober, curious movement. It not only improves mood, sleep, and skin but also saves money in the long run. Commit to a Healthier Sleep Routine Poor sleep affects various aspects of our lives. Take charge of your sleep by mastering key habits as the year progresses.   Prioritize Annual Health Screenings  Open your calendar app (or planner!) and make your appointments for the year in one sitting — not only will you get the anxiety-inducing nuisance over with, but exams will be less likely to get squeezed out as life gets wild. Start with your primary care provider, and ask which screenings (e.g., mammogram, colonoscopy) you’re due for. Exercise Your Brain  Scientists are always learning more about how humans work to stave off cognitive decline. Games can play a role in this. Researchers at Duke University found that solving simple math problems feels like a reward, helping to curb negative feelings. Become a Plant Owner  Swing by the garden center after brunch this weekend. Just the presence of indoor plants can lower human stress levels, and actively caring for plants calms the autonomic nervous system and lowers blood pressure. Take the Stairs  Take 10 minutes to run up the stairs in your office, home, or nearby park. A published study in the journal Physiology & Behavior found that tired individuals who climbed stairs for 10 minutes got a bigger energy boost than those who had the caffeine equivalent of a can of soda or half a cup of coffee (and burned calories too!). Plan a Vacation  Women who vacation at least twice a year have a lower heart attack risk than those who do so rarely. Even thinking about an upcoming trip can boost happiness for weeks. Head to a Day Spa Treat yourself — and for good reason. Research indicates that spa services, particularly intensive massages, are effective in managing stress-related cortisol levels while boosting your serotonin. Make Time for Cuddling Cuddling is often underestimated for its ability to bolster physical intimacy. Relationship experts say cuddling can help you feel more connected to your partner than ever. Drink Up You know you need to hydrate — but it’s especially important when you get only six hours of sleep (or less!). Chill Out Literally — start working on letting go of all that anger! Constantly feeling angry can lead to less than desirable long-term effects on your holistic health. Jumpstart a New Career If this is your year to switch gears, there are ways that career experts say you can successfully negotiate what you need to stay happy at work. An executive coach can provide amazing guidance for a career switch. Consider Therapy Reach out to a care provider and consider therapy to unpack your mental health. Get in a Body-Positive Mindset Embrace all shapes, sizes, colours, strengths,

Navigating Holiday Resilience & Self-Care As the holiday season dawns upon us, we acknowledge that returning home isn’t always the idyllic, heartwarming experience we hope for. For many of us, it’s a nuanced journey laden with both joy and challenge. Our families, like us, are not perfect. The holidays can unexpectedly surface past traumas, test our patience, and sometimes even stir up discomfort. It’s important to recognize these feelings as valid and to approach this season with resilience and self-care. Acknowledge Imperfections Our families, like us, carry their stories, wounds, and imperfections. This truth can sometimes make holiday reunions a complex emotional landscape. It’s crucial to understand that it’s okay for things to be imperfect. Imperfections are what make us beautifully human. As Black women, our resilience is woven into the tapestry of our history. Embrace this resilience as you navigate the nuances of family dynamics. Tips for Dealing with Holiday-Induced Trauma Acknowledge Your Feelings  Recognize and accept whatever emotions arise. It’s okay to feel a mix of joy, nostalgia, anger, or sadness. Your feelings are valid, and acknowledging them is the first step toward healing. Set Realistic Expectations Understand that your family may not have transformed overnight. Setting realistic expectations can prevent disappointment and reduce stress.   Practice Self-Compassion Be gentle with yourself. Self-compassion is your armour. Treat yourself with the kindness and understanding you would offer to a dear friend. Remember, you are doing your best.   Create Safe Spaces Identify safe spaces within your family environment. These can be physical spaces where you feel at ease or specific individuals you can confide in. Seek solace in these safe havens.   Establish Boundaries Establish clear boundaries to protect your emotional well-being. Politely communicate your limits and learn to say no without guilt. Your peace of mind matters.   Cultivate Self-Care Rituals Prioritize self-care rituals that nourish your soul. Whether it’s journaling, practicing yoga, or enjoying a warm cup of tea, these moments of self-indulgence can provide solace amidst chaos. Lean on Your Support System Reach out to your chosen family—friends, mentors, or support groups. Sharing your experiences can be cathartic and help you feel understood and validated. Therapeutic Outlets Consider engaging in therapeutic activities, such as art therapy or meditation. These outlets can help process emotions and provide a sense of release. Stay Mindful Stay present in the moment. Mindfulness can ground you, helping you cope with overwhelming emotions. Deep breaths and grounding exercises can be invaluable tools.   Professional Support  If feelings of trauma or depression persist, consider seeking professional help. Therapists specializing in trauma can provide tailored guidance and support.Remember, your journey is unique, and your strength is immeasurable. The holidays can be transformative, offering opportunities for healing and growth. By honouring your emotions, setting boundaries, and practicing self-compassion, you can transform this homecoming into a transformative experience.With love, support and understanding,Velma Carter Centre Team

Breaking Chains: Black Women Can Heal Black women have woven threads of resilience, strength, and grace in the tapestry of life. However, beneath this remarkable strength lies the weight of unspoken traumas, generational wounds, and societal pressures. Often, this burden is carried silently, and the pain is masked with a smile. But it’s time to acknowledge and address this pain, and to heal from it. This blog serves as a sanctuary, a guiding light, and a testament to the power of healing for Black women. Embracing the Reality of Trauma Before we talk about healing, we must acknowledge the depth of the wounds. Generational trauma, racial injustice, gender biases – these are not abstract concepts but harsh realities that have seeped into the very fabric of Black women’s lives. It’s a pain that often goes unnoticed, masked by the strength that society expects Black women to possess. But within the core of this strength lies vulnerability, and it’s okay to embrace that vulnerability. Healing begins with acknowledging the pain, understanding its origins, and accepting that it’s not a sign of weakness but a testament to enduring strength. The Healing Journey Healing is not a linear path; it’s a journey marked by twists, turns, and occasional setbacks. It’s about giving yourself permission to feel, to grieve, and to confront the shadows of the past. For Black women, this journey involves rediscovering their identity, reconnecting with their roots, and reclaiming their narratives. It’s about breaking the chains that bind, the chains of societal expectations, self-doubt, and internalized oppression. It’s a profound act of self-love and self-preservation.  The Stages of Healing 1. Acknowledgment and Acceptance The first step toward healing is acknowledging the pain, trauma, and wounds that exist. It’s an act of bravery to confront the depth of these emotions, to recognize that vulnerability is not a flaw but a testament to enduring strength. Acceptance doesn’t mean surrendering to the pain; it means understanding that it exists and deserves attention. It’s about embracing the truth that healing is necessary and that seeking help is a courageous choice.   2.  Understanding Roots and Triggers To heal, one must understand the roots of their pain. For Black women, this involves delving into the layers of generational trauma, societal injustices, and personal experiences. It’s recognizing the triggers that evoke emotional responses and tracing them back to their source. Understanding these triggers empowers women to navigate their emotions, fostering self-awareness and resilience.   3.  Grieving and Releasing Healing often involves a process of grieving – mourning the losses, injustices, and missed opportunities. It’s shedding tears for the pain endured and the dreams deferred. Grieving is not a sign of weakness; it’s a cathartic release, allowing suppressed emotions to surface and find expression. Through this process, Black women can release the burdens they carry, making room for light, hope, and new beginnings. 4. Rediscovering Identity and Empowerment As the layers of trauma are peeled away, a profound rediscovery occurs. Black women reconnect with their roots, heritage, and cultural identity. This rediscovery is empowering; it reminds them of their resilience, the strength of their ancestors, and the legacy they carry. It’s a transformative stage where self-love blossoms, and women embrace their unique identity, unburdened by societal expectations.   5. Self-Compassion and Forgiveness Self-compassion is the cornerstone of healing. It involves treating oneself with the same kindness and understanding that one would offer to a dear friend. Black women learn to forgive themselves for perceived shortcomings, mistakes, and moments of perceived weakness. Forgiveness doesn’t mean condoning past actions; it means releasing the hold these actions have on one’s present and future. Through self-compassion and forgiveness, women embrace their worthiness of love and joy.  6. Self-Compassion and Forgiveness  The final stage of healing is the reclamation of power – the acknowledgment that past traumas do not define one’s future. Black women emerge from their healing journey stronger, wiser, and more resilient. They use their newfound strength to advocate for themselves and their communities. They become beacons of hope, inspiring others to embark on their healing journeys. Thriving is not just surviving; it’s embracing life with passion, purpose, and a belief in one’s potential.   The Healing Community In this journey, healing doesn’t happen in isolation. It’s about asking for help when needed, whether through therapy, conversations with elders, or the unwavering support of friends. Healing is a collective effort, a shared responsibility within the community. It’s about understanding that reaching out is not a sign of weakness but a courageous act of self-preservation. When Black women stand together, supporting one another, the chains of pain break more easily, making way for profound transformation. In this multifaceted healing journey, Black women find their voice, reclaim their power, and break chains that have bound them for far too long. Each stage is a testament to their courage, strength, and the spirit that defines them. Together, they not only heal themselves but also create a legacy of empowerment, resilience, and unshakable self-love for generations to come. With boundless compassion and endless strength, Love and power, Velma Carter Centre Team  

A Seasonal Self-Care Guide for Black Women As the days grow shorter and the chilly winds of winter start to blow, it’s not uncommon for many of us, especially Black women, to feel the weight of the season on our shoulders. The fall/winter blues, scientifically known as Seasonal Affective Disorder (S.A.D.), can cast a shadow over our lives, leaving us feeling down, anxious, and at times, overwhelmed. It’s a type of depression brought on by the shorter days of winter.  But remember, you are not alone in this struggle. It’s crucial to acknowledge these feelings and prioritize your mental and emotional well-being. This winter, let’s embark on a journey of self-care that is supportive, empowering, and uniquely tailored to the strength and resilience of Black women. Understanding Seasonal Winter Depression: What Goes On Seasonal affective disorder, or S.A.D., creeps in with the arrival of late fall and early winter when daylight becomes scarce and the level of UVB rays – which help generate vitamin D. Add the Melanin Effect According to Harvard Health Publishing, the melanin in our skin “competes” for UVB with the substance in the skin that kick-starts the body’s vitamin D production. As a result, dark-skinned women tend to require more UVB exposure than light-skinned women to generate the same amount of vitamin D, which is integral for a positive mood.   Unfortunately, in the winter, there are not nearly enough UVB rays to help us naturally create the Vitamin D levels we need. In fact, Black Women’s blood tests often reveal a Vitamin D deficiency. This disrupts our circadian rhythm, and affects our sleep patterns and mood-regulating hormones like serotonin. For many Black Women, S.A.D. can add an extra layer of complexity to our lives. Self-Care Rituals for Black Women: Your Inner Strength Take Vitamin D Starting your day with a vitamin D supplement is not only a small act of self-love, but it’s also a great way to ensure your body gets the nutrients it needs to function properly. By consistently fueling your body with this sunshine vitamin, you’re not just battling the winter gloom but also giving your immune system a boost. Boost the effects by taking vitamin D & vitamin K together for better absorption. Try Light Therapy Did you know that light therapy, also known as phototherapy, can be a helpful solution for people struggling with depression? By exposing oneself to bright light, similar to natural sunlight, the brain can be stimulated to release chemicals that enhance mood. This non-invasive and drug-free method can help lift one’s spirits and bring some brightness to even the toughest days. Stay Hydrated Don’t forget to stay hydrated! Our dry climate and comfortable indoor spaces can drain our hydration levels, which deplete amino acids affecting our serotonin levels that boost our mood. This can lead to anxiety and stress. Let’s keep the positivity going by drinking water, calming herbal teas, and filling broths. Your physical and mental health will thank you! Move Your Body Engage in activities that make your body feel alive. Whether it’s dancing to your favourite music or practicing yoga, let the rhythm guide you, celebrating the strength and grace of your body. Connect with Nature Despite the chilly weather, find moments to step outside. Breathe in the crisp winter air, allowing it to rejuvenate your senses. Nature has a way of grounding us, reminding us of our place in the world. If you’re looking for a casual walk in the river valley, there are many trails to explore here. Try Meditation & Mindfulness Girl, you’ve got to embrace the power of meditation. Allow stillness to wash over you, connecting with your breath and finding solace within your thoughts. In these moments, you are infinite, resilient, and worthy. Exhale is an app for guided meditation and mindfulness if you have trouble doing it on your own. It is designed for Black Women, Indigenous and women of colour: https://www.exhalesite.com Speak Your Truth Reach out to your community, your sisters, and your friends. Share your feelings, your struggles, and your triumphs. In our shared stories, we find strength and unity. Remember we’ve got a bumping sisterhood of women who’ve got your back and want to grow at Velma Carter Centre. Get Creative Express yourself through art, writing, or any form of creative expression that speaks to your soul. Your creativity knows no bounds; let it flow freely, unapologetically. Who knows where your creativity might take you? Be Kind to Yourself Be kind to yourself, if you know that seasonal depression affects you every year, be gentle during that time and listen to your body. Seek Support If the winter blues feel overwhelming, do not hesitate to seek professional help. Therapy and counselling can provide a safe space for you to navigate your emotions and emerge even stronger.   Crafting Your Personal Winter Wellness Plan Remember sis, self-care is not a luxury; it is a fundamental necessity, especially for Black women who carry the weight of the world on their shoulders. As you embrace the winter season, tailor your self-care routine to your needs, preferences, and dreams. You are worthy of happiness and peace. Your well-being matters, and you are never alone on this journey. Connect with a like-minded community of women who want to see you win at the Velma Carter Centre. So, let’s face it: seasonal depression together with courage, compassion, and a fierce determination to nurture our minds, bodies, and souls. Embrace this season as an opportunity to rediscover your inner strength and celebrate the incredible woman that you are. Here’s to a winter filled with self-love, empowerment, and the belief in your own self-worth. Remember, you are not just surviving; you are thriving, even through it all.  Love and power, The Velma Carter Centre Team