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Rediscovering Joy: Small Moments of Happiness Amid Chaos In 2025, Black Women continue to stand as pillars of strength, resilience, and grace amidst a world that seems to be spinning in the wrong direction. Whether navigating personal challenges, societal expectations, or the weight of historical and political struggles, the daily experience can be filled with moments of chaos, uncertainty, and a constant balancing act. But in the midst of this storm, there lies a truth—joy, though fleeting at times, is always within reach. The Importance of Rediscovering Joy Joy is more than just a feeling—it’s a vital source of nourishment for the soul. Finding joy in small moments can serve as an essential tool for mental, emotional, and even physical healing. It’s not about waiting for monumental changes or life-altering events to usher in happiness, but about celebrating the small victories, the quiet moments, and the spaces where peace can grow. An increasing number of people are finding joy through personal rituals, artistic expressions, and a renewed commitment to self-care. In the midst of the chaos of the world, joy can often be discovered in the simplest moments, whether it’s enjoying a cup of tea in the morning, taking an afternoon walk in the park, or sharing laughter with loved ones. But to truly grasp the importance of these small moments, it’s necessary to understand the broader context in which many people live—where joy is not always a given, but rather a courageous act of claiming space for happiness. Acknowledging the Chaos The chaos that many face is undeniable. From the intersection of race and gender oppression to the shifting global order, daily life often includes coping with stress, navigating microaggressions, and daunting systemic inequalities. Add the modern complexities of the digital age, political unrest, and economic challenges, and it becomes clear that chaos can feel like a constant companion. However, within this chaos is a profound beauty—the proverbial eye of the storm. To get there, be intentional about creating boundaries that protect your peace. Step away from harmful situations, and reclaim spaces that celebrate identity and worth. In a world that often erases brilliance, moments of joy become acts of defiance—declarations that, despite everything, happiness is ours to own. Small Moments, Big Impact The power of small moments lies in their ability to provide respite. What we’re not going to do is give endlessly and care for everyone else while neglecting our own needs. In 2025, there is a growing recognition that in order to show up for others, we must first show up for themselves. Some of these small moments might look like: 1. Morning Rituals of Self-Care The first cup of coffee, the feel of soft skincare products on your face, a few quiet moments before the world demands your attention—these seemingly mundane rituals can anchor you for the day ahead. Self-care is revolutionary; it’s an act of healing and protection against a world that often undervalues worth. 2. The Sound of Laughter Laughter is one of the most powerful expressions of joy. The sound of laughter—whether through storytelling, spontaneous dance parties, or shared jokes with loved ones—carries a special kind of magic. It’s a reminder that, despite all odds, joy can still be found in the face of adversity. 3. Connecting with Nature Spending time in nature has long been a source of renewal and connection. Whether it’s walking in a park, sitting by the beach, or hiking through the woods, nature offers a space for reflection, healing, and reconnection to something greater than ourselves. It’s in these spaces that peace can be found. 4. Creating and Celebrating Art Creative expression has always been a source of joy, resistance, and empowerment. Whether it’s through music, art, dance, or literature, creating something that reflects your lived experience is an act of ownership over your narrative. In 2025, platforms like social media have made it easier than ever to showcase art, to connect with others, and to build a sense of community around shared creative passions. 5. Moments of Solitude Amidst the noise of everyday life, solitude can offer a much-needed break. Taking time to be alone with your thoughts, to read a book, to meditate, or to simply exist without pressure, can be an incredibly powerful way to reset and recharge. These moments of quiet are necessary for reclaiming mental health and emotional well-being. The Role of Community and Support One of the most important aspects of rediscovering joy is the role of community. The support of close friends and family provides a sense of belonging that is essential for personal growth and healing. In 2025, there is a movement towards fostering spaces that center joy and provide support in navigating both individual and collective challenges. These spaces are more than just safe havens—they are places where people can fully express their joy, vulnerability, and strength without fear of judgment. Support groups, cultural events, even online platforms are essential in building solidarity and creating a network of individuals who uplift one another. These spaces help us reconnect with our cultural heritage, celebrate our identities, and, most importantly, reclaim our joy as a collective experience. 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. A Call to Action: Prioritizing Joy in 2025 As we move through 2025, it’s crucial to prioritize happiness in every aspect of life. Rediscovering joy is not a passive experience—it’s a deliberate, active choice. It’s about recognizing that happiness doesn’t have to be a grand gesture but can be found in the smallest, yet meaningful moments. We encourage you to take a moment today to reconnect with what brings you joy. Don’t wait for tomorrow or for the right moment—create it now. Whether it’s through a phone call to a friend, a new book to dive into, or a quiet

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

In a world that constantly demands more from Black Women, more strength, more resilience, more labor, it’s radical to choose softness. It’s revolutionary to say, I deserve ease. But what does that actually look like? How do we heal the conditioning that normalizes hardship? And how do we navigate healing while still existing in a society that rarely grants us the grace to rest?” Soft Life in a Hard World The phrase “soft life” has been floating around social media for a while, but for Black Women, it’s not just an aesthetic; it’s survival. To prioritize joy, care, and emotional well-being in a world that expects us to be strong all the time is a bold act of self-preservation. But let’s be real: choosing softness doesn’t mean life stops being hard. Rent still needs to be paid, boundaries still need to be set, and healing is still an ongoing process. So, how do we balance the two? The key is intentionality, romanticizing the small joys, creating sacred routines, and rejecting the idea that struggle defines our worth. This also means redefining success. Success isn’t just about career milestones or material wealth; it’s also about waking up feeling at peace, surrounding ourselves with love, and nurturing the relationships that pour into us instead of depleting us. The Healing Era: Breaking Cycles & Setting Boundaries Healing isn’t linear, and it definitely isn’t always pretty. Some days feel empowering, while others feel like unraveling. But one thing is certain: Black Women deserve to heal without guilt. For too long, hardship has been normalized. We’ve been conditioned to put everyone else’s needs before our own, and told that being “strong” means enduring pain silently. But healing requires unlearning. It means letting go of the need to prove ourselves worthy of love and care. It means giving ourselves permission to rest, to say no, to choose relationships that nourish us instead of depleting us. And let’s talk about boundaries. Boundaries are not just about saying “no” to toxic people. They’re about honoring your peace, whether that means muting the group chat, stepping away from social media when it gets overwhelming, or simply choosing to prioritize your emotional well-being over other people’s expectations.Healing also involves releasing generational trauma. Many of us are breaking cycles that have existed for centuries, learning to be emotionally expressive, embracing therapy, and allowing ourselves to ask for help. That kind of healing work is profound and necessary. Spirituality, Ancestral Wisdom & Finding Your Own Path From church pews to burning sage, Black Women have always had a deep relationship with spirituality. But in today’s world, that connection looks different for everyone. Some find solace in traditional faith, while others explore alternative spiritual practices like meditation, and ancestral veneration. The beauty of spirituality is that it’s personal. You get to define what resonates with you. Whether it’s prayer, journaling, or simply finding peace in nature, the key is allowing yourself to connect in a way that feels true to who you are. Our ancestors navigated hardship with faith, resilience, and community. Today, we continue that legacy by reclaiming practices that keep us grounded. Healing doesn’t mean we forget where we came from, it means we honor our lineage while forging our own paths forward. Dating While Healing: Are We the Drama? Let’s be honest, dating while healing is tricky. On one hand, love is beautiful. On the other, relationships often act as mirrors, reflecting back all the wounds we still need to address. The real question is: Do we need to be fully healed before we love, or can love itself be part of the healing? The truth? There’s no one-size-fits-all answer. Some people find growth in partnership, while others need solitude to fully embrace their healing journey. What matters is self-awareness, knowing your triggers, communicating your needs, and refusing to shrink yourself to make someone else comfortable. It’s also about embracing healthy love, the kind where you are seen, supported, and valued. No more settling for situationships or relationships that drain you. Love should feel like home, not like a battlefield. Sisterhood & Community: Thriving Together Healing doesn’t happen in isolation. One of the most powerful things we can do is surround ourselves with a community of like-minded women, those who uplift, inspire, and hold space for us in ways the world often doesn’t. Whether it’s through deep conversations, creative collaborations, or simply laughing until we cry, sisterhood reminds us that we don’t have to carry everything alone. We were never meant to. Let’s normalize checking in on each other, hyping each other up, and reminding one another that softness and strength can coexist. Because when Black Women heal, we all rise. Join the Conversation How are you embracing softness and healing in your life? Drop your thoughts in the comments or share this with a friend who needs to hear it. Let’s build a community where Black Women thrive, together. 💛   Love and power, Velma Carter Centre Team

Self-care is often marketed as luxury spa days, expensive wellness retreats, or high-end beauty products. We offer a different view: self-care is about sustaining our well-being in ways that nourish us mentally, emotionally, and physically. For Black Women, who often shoulder heavy responsibilities and navigate unique challenges, self-care is not just an indulgence—it’s a necessity. Yet, in times of financial hardship, prioritizing self-care can feel difficult or even impossible. The good news? True self-care doesn’t require a large budget. With a little creativity and intention, you can continue nurturing yourself without financial strain. Here’s how: 1. Reframe Self-Care as a Daily Necessity Self-care is not an occasional big splurge; it is the small, intentional acts you do every day to maintain balance. It can be as simple as taking deep breaths, journaling for five minutes, or setting boundaries to protect your peace. Remind yourself that self-care is essential to your survival, not an extra expense. 2. Embrace Free and Low-Cost Mental Health Support Emotional well-being is crucial, and there are free resources available to support it: Community support groups: Many organizations offer free support groups for Black Women to discuss mental health, motherhood, career stress, and more. Online therapy resources: Apps like Liberate Meditation, Shine, and the Safe Place app offer guided meditations and mental health support tailored for Black communities. Peer support: Talking to a trusted friend, mentor, or family member can provide emotional relief when therapy isn’t financially feasible. 3. Create a Sanctuary at Home Transform your home into a peaceful space using what you already have: Declutter and rearrange: A clean, organized space can bring clarity and peace. Incorporate soothing elements: Light candles, play calming music, or set up a cozy corner for relaxation. DIY spa days: A warm bath with Epsom salts, a homemade face mask using pantry ingredients, or a scalp massage can feel just as luxurious as a spa day. Or, invite some sista friends and enjoy an evening together! Our grandmothers kept their skin and hair glowing with kitchen and root remedies that are waiting to be reclaimed. 4. Prioritize Rest and Sleep Sleep is one of the most affordable yet often neglected forms of self-care. Create a nighttime routine that supports deep rest: Set a consistent sleep schedule. Turn off screens an hour before bed. Listen to soothing sounds or meditation before sleeping. Allow yourself to nap when your body needs it—rest is resistance. 5. Move Your Body Without a Gym Membership Exercise is a powerful tool for reducing stress, boosting mood, and improving overall health. There are many free ways to stay active: Take walks in your neighborhood or local park. Use YouTube for free yoga, dance, and workout classes. Practice deep stretching or mindfulness movement at home. Turn up the music and dance—movement brings joy and our natural rhythms are waiting to be activated. 6. Nourish Your Body with Affordable, Wholesome Food Eating well doesn’t have to be expensive. Prioritize: Staple ingredients: Rice, beans, lentils, and frozen vegetables are budget-friendly and nutritious. Cooking at home: Preparing meals at home is cheaper than eating out. Community food programs: Some local organizations provide free or discounted fresh food. 7. Set Boundaries and Protect Your Energy Financial stress can make it tempting to overextend yourself, but protecting your energy is a form of self-care. Say no to commitments that drain you. Limit exposure to negative news or social media. Surround yourself with supportive, uplifting people. Set aside at least 10 minutes a day for personal peace and quiet. 8. Engage in Joyful, Low-Cost Activities Happiness shouldn’t have a price tag. Find free or low-cost ways to bring joy into your life: Visit local museums or community events that offer free admission. Read books from the library or listen to free audiobooks. Have solo or group picnics in the park. Start a creative hobby like writing, painting, or knitting. 9. Lean on Community and Sisterhood You don’t have to navigate hardship alone. Black Women thrive in community, and leaning on sisterhood can be a vital part of self-care. Join local groups that align with your interests and values. Participate in online forums or social media groups that uplift and inspire. Offer and receive support—pull together friends and relatives for mutual aid and encouragement. 10. Give Yourself Grace Hard times come and go, but you are not defined by them. Self-care isn’t about perfection; it’s about showing up for yourself in whatever way you can, even if it’s just taking deep breaths and affirming, “I am worthy.” Final Thoughts Sometimes, all you need is a reminder that you are enough. Repeat these affirmations to yourself when anxiety feels overwhelming: “I am allowed to take up space, physically and emotionally.” “My health and peace are just as important as anyone else’s.” “I deserve to rest without guilt.” “I am not alone in this, and I will seek support when I need it.” Resources for Black Women Facing Anxiety The Velma Carter Centre is committed to providing tools, resources, and community support for Black Women navigating anxiety. Through our programs, you’ll find: Workshops on stress management and mental health. Culturally relevant mindfulness and meditation practices. A safe space to connect, share, and heal with other Black Women. Visit our website to explore how we can support your mental and emotional well-being. Conclusion Self-care is your birthright, not a luxury reserved for better financial times. Even in hardship, you can carve out moments of peace, joy, and restoration. By embracing the small, meaningful practices that nourish your mind, body, and soul, you remind yourself—and the world—that you are worthy. Remember, “trouble don’t last always”, and “this too, shall pass”. Love and power, Velma Carter Centre Team

For Black Women, anxiety often shows up in ways that we’re told to ignore. The weight of societal expectations, racial stress, and the constant demand to “stay strong” can have a profound impact on our mental and physical well-being. Too often, we push through the discomfort without recognizing the toll it takes on our bodies. At the Velma Carter Centre, we believe in helping women reclaim their peace by understanding the connection between anxiety and the body. By tuning into these signs and signals, you can take steps to heal, protect, and prioritize yourself in ways that honour your strength and humanity. How Anxiety Manifests in the Body Anxiety isn’t just in your head, it’s in your body too. Here are some of the ways anxiety can physically show up for many Black Women: Tight Shoulders, Back Pain, and Muscle Tension Chronic stress can make you feel like you’re literally carrying the weight of the world on your shoulders. Rapid Heartbeat and Shortness of Breath These symptoms can feel alarming like something is physically wrong, but they’re often tied to your body’s fight-or-flight response. Headaches and Migraines Constant overthinking and mental strain can manifest as tension headaches or debilitating migraines. Digestive Issues Anxiety is closely connected to the gut. Many Black Women report stomach discomfort, bloating, or even nausea when feeling anxious. Fatigue and Low Energy Even when you’re resting, chronic anxiety can leave you feeling physically and emotionally drained. These are not “just in your head”, your body is speaking to you. Recognizing these signs is the first step in addressing what your anxiety needs. Why Black Women Often Ignore the Signs We’ve been socialized to endure pain and prioritize others before ourselves. Phrases like “strong Black Woman” or “you’re so resilient” can feel like compliments, but they often reinforce the idea that we can’t afford to stop, even when we’re struggling. Some common reasons we ignore our anxiety symptoms include: Stigma Around Mental Health: Mental health issues are still taboo in many Black communities, leading to feelings of shame or guilt. Fear of Judgment: Many of us feel the pressure to present as flawless or unaffected, especially in professional or predominantly white spaces. Lack of Representation in Healthcare: It’s hard to seek help when you feel like your concerns will be dismissed or misunderstood by healthcare providers who don’t share your lived experiences. At the Velma Carter Centre, we’re here to remind you: It’s okay to prioritize yourself. It’s okay to pause and listen to your body. Practical Ways to Address Anxiety in Your Body Healing anxiety begins with honoring your body and its needs. Here are some strategies tailored for Black Women: 1. Practice Somatic Awareness Somatic awareness means tuning into the sensations in your body. Take moments throughout the day to pause and ask yourself, “What does my body feel right now?”Use grounding techniques, like placing your feet firmly on the ground and focusing on the sensation of support beneath you. 2. Find Movement That Feels Good Exercise doesn’t have to be a chore—it can be an act of joy and reclamation. Try yoga, dance, or gentle stretching to release tension.Explore culturally affirming practices like Afrobeat dance workouts or mindfulness exercises rooted in African traditions. 3. Breathe Intentionally Deep breathing can calm your nervous system in moments of anxiety. Try inhaling deeply for four counts, holding for four counts, and exhaling for four counts. Repeat this process several times, focusing on how your breath feels in your chest and stomach. 4. Connect with Your Community Anxiety thrives in isolation. Surround yourself with people who affirm your experiences and offer support. Join spaces like the Velma Carter Centre, where you can connect with other Black Women who understand what you’re going through. Engage in group activities, like healing circles, workshops, or creative expression sessions. 5. Seek Professional Support Therapy is a vital tool in managing anxiety. Look for therapists who specialize in supporting Black Women and understand the unique challenges you face. Affirmations to Reclaim Your Peace Sometimes, all you need is a reminder that you are enough. Repeat these affirmations to yourself when anxiety feels overwhelming: “I am allowed to take up space, physically and emotionally.” “My health and peace are just as important as anyone else’s.” “I deserve to rest without guilt.” “I am not alone in this, and I will seek support when I need it.” Resources for Black Women Facing Anxiety The Velma Carter Centre is committed to providing tools, resources, and community support for Black Women navigating anxiety. Through our programs, you’ll find: Workshops on stress management and mental health. Culturally relevant mindfulness and meditation practices. A safe space to connect, share, and heal with other Black Women. Visit our website to explore how we can support your mental and emotional well-being. Conclusion Your body is always speaking to you; It’s time to listen. Anxiety may be a part of your journey, but it doesn’t have to define you. By recognizing the signs, honouring your needs, and seeking support, you can reclaim your peace and thrive in every aspect of your life. At the Velma Carter Centre, we see you, we support you, and we stand with you as you navigate your journey toward healing and self-love. Love and power, The Velma Carter Centre Team

As Black Women, we often face a unique set of challenges in professional spaces. From navigating microaggressions to being held to higher standards than our counterparts, the pressure to constantly prove ourselves can be overwhelming. Setting boundaries in the workplace is crucial—not only for our mental and emotional health but also for ensuring we thrive, not just survive. The Velma Carter Centre is dedicated to empowering Black Women with the tools and strategies necessary to create boundaries that protect our well-being, foster respect, and allow us to flourish in our careers. Here’s how you can break barriers while building the boundaries you need. The Importance of Boundaries in Professional Spaces Boundaries are not just about saying “no”—they are a powerful tool to reclaim our time, energy, and peace. As Black Women, the need for boundaries becomes even more pronounced. We are often expected to be the “strong Black Woman” or to “represent” for the entire community, which can lead to burnout and emotional exhaustion. Setting boundaries helps us: Protect Our Mental and Emotional Health: Shielding ourselves from harmful workplace dynamics, such as microaggressions and biased expectations. Clarify Our Needs: Clearly communicate what we need to do our best work and protect our peace. Create Space for Our Growth: Allowing us to focus on tasks that align with our goals and values. When we set and maintain boundaries, we’re able to show up as our true, authentic selves—without fear of being overlooked or overburdened. Signs You Need Better Boundaries at Work We often carry the weight of managing multiple expectations—both personal and professional. But there are times when this weight can become too much. Here are some signs that it’s time to establish stronger boundaries: Burnout: You’re consistently stretched too thin, leaving you drained and uninspired. Blurred Roles: You’re asked to take on roles or responsibilities that fall outside your job description, often without recognition or compensation. Fear of Speaking Up: You hesitate to voice your needs or concerns, worrying it may affect your standing or reputation. Emotional Fatigue: Constantly dealing with racial microaggressions or having to explain your cultural experiences takes a toll on your mental health. If you identify with these signs, it’s time to take a step back and reassess your boundaries at work. How to Set Boundaries Without Fear of Repercussion Setting boundaries at work can feel intimidating, especially when we fear backlash or being labelled as “difficult.” But our boundaries are a reflection of our self-worth, and maintaining them is necessary for our well-being. Here’s how to do it with confidence: 1. Define Your Limits Take some time to reflect on what truly matters to you. Ask yourself: Which tasks energize me, and which ones drain me? What behaviors or expectations from my colleagues or supervisors feel disrespectful or overwhelming? What are my non-negotiables when it comes to my time, energy, and well-being? By identifying your limits, you can set clear boundaries that protect your peace and align with your values. 2. Communicate with Confidence When communicating your boundaries, it’s important to be assertive, but also respectful. Here are some phrases that can help you assert your boundaries without fear: “I’m unable to take on additional work right now as I’m focused on my current priorities.” “I need to step away for lunch; I find it helps me stay focused for the rest of the day.” “I’d love to be involved, but I need to manage my workload first. Let’s touch base later.” Being clear and direct is not rude—it’s necessary for ensuring that your needs are met and respected. 3. Leverage Your Allies Having allies in the workplace is crucial. Reach out to other colleagues, mentors, or managers who understand the challenges you face as a Black Woman and can offer support when needed. Allies can help amplify your voice, advocate for fairness, and hold others accountable when your boundaries are crossed. 4. Document Everything If you find your boundaries continually being disregarded, it’s important to document incidents. Keeping a record of boundary violations can help you advocate for yourself if you need to escalate the issue to HR or other higher-ups. Additionally, maintaining a work diary where you jot down daily tasks, achievements, and interactions can help you stay organized, track patterns, and build a case if needed. A work diary isn’t just about accountability—it’s a tool for reflection, clarity, and protecting your professional boundaries. Overcoming Guilt and Pressure We are often conditioned to carry the weight of others’ expectations. The pressure to constantly prove ourselves can lead to guilt when we assert our boundaries. But remember, your boundaries are an act of self-care, not selfishness. Reframing Boundaries as Self-Care Setting boundaries is about honoring your time, energy, and well-being. When you prioritize your needs, you become a better version of yourself—not just for your work but also for your personal life. Taking care of yourself allows you to show up fully in all areas of your life. Challenging Cognitive Distortions Boundaries are not barriers, they are tools for growth and self-preservation. We deserve to create and enforce boundaries that protect our mental, emotional, and physical well-being. By defining your limits, communicating with confidence, and building a supportive network, you can break barriers and thrive in your career. Remember, your worth is not defined by how much you give, but by the respect and balance you maintain in your life. You have the right to show up as your full, authentic self, and setting boundaries is the first step in making that possible. Love and power,  The Velma Carter Centre Team

When it comes to our mental health, how we think can be just as important as how we feel. Too often, we get stuck in negative thought patterns that affect our mood, self-worth, and ability to navigate life’s challenges. These automatic, distorted thoughts—known as cognitive distortions—can have a powerful influence on our mental well-being without us even realizing it. At the Velma Carter Centre, we believe that by becoming more aware of these thought patterns, we can take proactive steps toward better mental health. In this post, we’ll explore what cognitive distortions are, how they impact us in everyday life, and most importantly, how we can start to challenge and reframe them. By recognizing and addressing these distortions, you can begin to shift towards a healthier, more positive mindset that empowers you to move forward with confidence. What Are Cognitive Distortions? Cognitive distortions are irrational or biased ways of thinking that reinforce negative emotions, stress, anxiety, and depression. Often, these patterns are automatic, meaning they happen so quickly that we don’t even recognize them. However, over time, they can distort our perception of reality and contribute to a cycle of negative thoughts and feelings. Psychologist Aaron T. Beck first identified these cognitive distortions as part of his cognitive therapy, and since then, they have been widely studied and recognized as a common issue in mental health. Understanding and recognizing these distortions is the first step toward breaking free from their grip. Common Cognitive Distortions Here are some of the most common cognitive distortions: 1. All-or-Nothing Thinking This type of thinking involves viewing situations in black-and-white terms, with no middle ground. For example, if you don’t perform perfectly in a task, you might think you’ve completely failed, even if you made significant progress. 2. Overgeneralization In this distortion, one negative event is seen as a never-ending pattern of defeat. For instance, if you have one difficult conversation, you might conclude, “I’m terrible at communicating” or “Everyone dislikes me.” 3. Mental Filtering This is when you focus exclusively on the negative aspects of a situation and ignore any positive ones. For example, you may receive multiple compliments on a presentation but focus solely on the one piece of criticism, thinking it’s the only thing that matters. 4. Catastrophizing This involves expecting the worst-case scenario to happen. You might imagine that a small mistake will lead to catastrophic consequences, like thinking that a minor error at work will result in losing your job. 5. Personalization In this distortion, you take responsibility for events outside your control or blame yourself for others’ behavior. For example, if a friend is having a bad day, you may think, “It’s because I said something wrong.” 6. Should Statements These are rigid and unrealistic rules we set for ourselves, leading to frustration when we inevitably fail to meet them. For example, “I should always be productive,” or “I should never get upset.” 7. Labelling This involves assigning global, negative labels to yourself or others based on one event or behaviour. For example, you might think, “I’m a failure,” after making one mistake. How Cognitive Distortions Affect Us These negative thought patterns can have a profound impact on our emotional well-being. They can contribute to feelings of anxiety, depression, and stress. The more we engage in these distortions, the more we reinforce the negative emotions they create. For example, if you often engage in catastrophizing, you might find yourself living in constant fear of worst-case scenarios, preventing you from taking risks or stepping out of your comfort zone. Similarly, if you overgeneralize, you may feel hopeless or trapped by the belief that things will never improve. Challenging Cognitive Distortions The good news is that cognitive distortions can be changed. By recognizing and challenging these negative patterns, we can develop a healthier, more balanced mindset. Here are some strategies to help: 1. Identify the Distortion The first step is to identify when you’re engaging in a cognitive distortion. You can keep a thought journal to track your negative thoughts and identify recurring patterns. 2. Challenge the Thought Once you identify a distortion, ask yourself: “Is this thought based on facts or assumptions?” “What evidence do I have to support or contradict this thought?” “What would I tell a friend who had this thought?” 3. Reframe the Thought After challenging the distortion, try to reframe the thought into a more balanced and realistic perspective. For example, if you catch yourself overgeneralizing, remind yourself that one setback does not define your abilities or worth. 4. Practice Self-Compassion Treat yourself with kindness and understanding. Recognize that everyone has negative thoughts at times, but these thoughts do not define who you are. 5. Seek Support Sometimes, breaking free from cognitive distortions can be challenging. Consider seeking support from a therapist or counselor who can guide you through the process and provide additional tools for managing your thoughts. The Road to Mental Wellness By understanding and addressing cognitive distortions, we can take meaningful steps toward mental wellness. At the Velma Carter Centre, we believe in the power of self-awareness and mindfulness as tools for breaking free from negative thought patterns and fostering emotional resilience. If you or someone you know is struggling with cognitive distortions or mental health challenges, know that you don’t have to navigate this journey alone. Our team is here to support you every step of the way, helping you develop the skills to lead a more balanced, peaceful, and fulfilling life.   Love and power, The Velma Carter Centre Team