Wellness Blog

988 SUICIDE AND CRISIS LIFELINE

Posted 1/19/2025

Oh nothing, Just Reprogramming💡

Healing with Princess: Reprogramming the Mind for Wellness
The mind is a powerful tool, shaping our beliefs, actions, and ultimately our reality. Since birth, our thoughts and beliefs are influenced by a combination of factors: the relationships we have, the media we consume, and the environments in which we live. In today’s fast-paced world, much of our thought patterns and behaviors are shaped by external forces, particularly television, radio, social media, and sometimes even our most intimate relationships. These influences often lead to programming that can either serve us or hinder our potential. The good news is that we have the ability to reprogram our minds, to reset our thinking, and to reclaim our power. In this post, we will explore how to recognize the mental programming imposed by external forces and how we can engage in practices like meditation, yoga, therapy, and mindfulness to break free from these limiting patterns.

The Influence of Media and Relationships on the Mind
From the moment we are born, our minds are like sponges, absorbing information from every interaction, every piece of media, and every relationship we encounter. Our early relationships—particularly with caregivers—lay the foundation for how we see ourselves and the world. Positive and nurturing relationships can foster self-esteem and a sense of security, while toxic or neglectful relationships can create deep-seated wounds that influence our mental and emotional health later in life.

But in today’s world, it’s not just our personal relationships that shape us. Television, radio, and social media bombard us with a constant flow of information, images, and messages. From the latest news broadcasts to commercials and viral social media trends, we are continuously exposed to content that can either uplift us or contribute to negative mental programming.

Television and Radio
Television and radio are some of the most influential forms of media in shaping our thoughts and behaviors. The news cycle often focuses on fear-driven narratives, highlighting tragedies, crises, and divisions. While it’s important to stay informed, it’s also essential to recognize the subtle ways this constant flow of negative information can create stress, anxiety, and a distorted view of the world. Television programming, especially advertisements, is often designed to make us feel inadequate or to desire things we don’t need, manipulating our sense of self-worth and happiness. Over time, this can lead to a culture of comparison, materialism, and dissatisfaction.

Social Media
Social media platforms like Instagram, Facebook, and Twitter have brought people closer together in some ways but have also contributed to the rise of anxiety, depression, and low self-esteem, especially among younger generations. The curated lives we see online are often far removed from reality, creating an illusion of perfection that leads many to question their own lives. Social media encourages comparison and validation-seeking behavior, leading to unhealthy mental habits like jealousy, self-doubt, and the need for constant approval from others.

Relationships Since Birth
Our relationships with caregivers, family members, and friends play a foundational role in the way we perceive the world. If we were raised in an environment that lacked love, nurturing, or consistency, we may carry that trauma with us into adulthood. Even seemingly minor interactions with peers and authority figures can leave deep emotional imprints, shaping our beliefs about our worth, our potential, and our place in the world. These relationships—whether positive or negative—help program our subconscious mind, which then affects our thoughts, behaviors, and responses throughout life.

Reprogramming the Mind for Healing and Wellness
It is possible to break free from this unconscious programming and reclaim control of our minds. Healing techniques like meditation, yoga, therapy, and mindfulness can help us reprogram our thoughts, release old patterns, and cultivate a sense of inner peace and balance.

Meditation: Quieting the Mind
Meditation is one of the most effective tools for reprogramming the mind. By regularly practicing meditation, you create a space of stillness where you can observe your thoughts without judgment. This allows you to become aware of the mental patterns that no longer serve you and to gently release them. Meditation also helps reduce stress and anxiety, improves emotional regulation, and enhances your ability to focus and be present. Through consistent practice, meditation helps you rewire your brain, creating new neural pathways that support positive thinking and healing.

Yoga: Connecting Mind and Body
Yoga is another powerful practice for reprogramming the mind. Through movement and breathwork, yoga helps you release tension and stress from the body, which in turn helps to quiet the mind. The mind-body connection in yoga is crucial for healing, as it encourages you to listen to your body, acknowledge its needs, and honor its wisdom. Regular yoga practice can lead to increased self-awareness, emotional balance, and an overall sense of well-being. It allows you to become more mindful of your thoughts and behaviors, helping you let go of limiting beliefs and embrace a more empowered, self-loving mindset.

Therapy: Healing Emotional Wounds
Therapy is an essential tool for reprogramming the mind, especially for those who have experienced trauma, neglect, or emotional wounds. Speaking to a licensed therapist can help you uncover the root causes of your negative thought patterns and unhealthy behaviors. Through various therapeutic modalities such as cognitive-behavioral therapy (CBT), EMDR (Eye Movement Desensitization and Reprocessing), or trauma-informed therapy, you can learn how to reframe your thinking, process past experiences, and heal from emotional scars. Therapy provides a safe space to confront your past and rebuild your mental framework for healthier emotional and psychological responses.

YouTube and Digital Healers
The internet has also made it easier to access healing resources and reprogramming tools. Channels like High Frequency Guru on YouTube offer transformative content designed to raise your vibration, heal your energy, and reset your mental state. By engaging with healing content online, you can tap into the wisdom of spiritual teachers, motivational speakers, and holistic wellness experts who can guide you on your path to mental and emotional freedom.

There are countless YouTube channels and online resources that offer guided meditations, affirmations, energy healing, and practical advice for reprogramming your mind. The beauty of digital platforms is that they allow you to access healing resources anytime, anywhere, making it easier than ever to integrate reprogramming techniques into your daily routine.

A Special Message for Black People: Reprogramming for Liberation
To my Black brothers and sisters: Reprogramming the mind is especially important for us. Historically, we have been subjected to systemic oppression, racism, and societal programming that has sought to diminish our worth and our potential. From media portrayals to the trauma of colonization, slavery, and the ongoing effects of racial injustice, it’s no wonder many of us carry deep mental wounds. These external forces have worked tirelessly to make us question our identity, our power, and our place in this world.

But it’s time to reclaim our minds, our power, and our peace. Through practices like meditation, yoga, and therapy, we can heal from generational trauma and dismantle the beliefs that no longer serve us. We have the power to rewrite our narrative, to reject the limiting programming that has been imposed upon us, and to cultivate a new reality rooted in love, unity, and self-worth.

Know this: You are powerful. You are deserving. You are whole. It’s time to reset the mind and step into your true greatness. The journey may not be easy, but it is worth every step. Healing is a process, but with dedication, support, and the right tools, you can reprogram your mind to experience a life of abundance, joy, and peace.

Hope for a Reset
Reprogramming the mind is not an overnight process—it is a lifelong journey of healing, growth, and self-discovery. But it is a journey that is worth embarking on. Each step you take toward healing brings you closer to a state of mental and emotional freedom. Whether through meditation, yoga, therapy, or engaging with uplifting content on platforms like YouTube, there are countless ways to reset your mind and reclaim your peace.

The process of healing and reprogramming may be challenging, but know that with each small step, you are becoming more aligned with the highest version of yourself. The mind is a powerful tool, and with the right practices, you can reprogram it to serve you and your highest good. It’s time to reset, to heal, and to step into your fullest potential.

Healing is your birthright. Let’s reclaim it together.
________________________________

Thank you for joining me on this journey of mental and emotional wellness. If you are ready to take the first step toward reprogramming your mind, I encourage you to start small. Engage with healing content, explore meditation, yoga, and therapy, and surround yourself with positive influences. Your mind is yours to command, and with the right tools, you can create the life you deserve.

Together, we can heal, grow, and rise.

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Posted 1/1/2025

Welcoming 2025 ❤️New Year Symbolisms

Each culture offers unique insights into the meanings we attach to the start of a new year. Join me in this conversation as we celebrate the diversity of beliefs that bring us together, and discover how these symbols can guide us toward a more mindful, connected future. Let’s welcome 2025 with a deeper understanding of the cultural influences that shape our world and be sure to add your views of US symbolisms as well! ❤️

Africa (General)
• Symbolism: Resilience, renewal, and connection to ancestral traditions. Many African cultures align time with agricultural cycles, communal growth, and the reverence of nature.

*Ethiopia
• Symbolism: Ancient traditions, faith, and agriculture. The Ethiopian calendar’s cycles symbolize renewal and harmony.

Italy
• Symbolism: Renaissance ideals of beauty and creativity, often tied to the New Year. 2025 could symbolize cultural rebirth and the preservation of historical legacies.

France
• Symbolism: Enlightenment, art, and innovation. The year can be viewed as a continuation of its cultural pride in liberty, fraternity, and equality.

Spain
• Symbolism: Festivity and passion. 2025 would symbolize vitality and cultural heritage, tied to religious observances like Semana Santa and the vibrant fiestas.

United States
• Symbolism: Innovation and change. 2025 represents future-focused goals, technological advances, and the ongoing pursuit of liberty and justice.

India
• Symbolism: Cycles of time (Yugas), spiritual awakening, and karma. 2025 would emphasize rebirth, spiritual progress, and cosmic alignment.

United Kingdom
• Symbolism: Stability and evolution. A balance between preserving tradition (monarchy, history) and embracing modernity.

Greece
• Symbolism: Philosophy, democracy, and mythology. 2025 symbolizes intellectual growth, historical reflection, and connection to ancient wisdom.

Sweden
• Symbolism: Sustainability, balance, and harmony with nature. The year 2025 might focus on green living and societal well-being.

Mexico
• Symbolism: Heritage, community, and transformation. Significant ties to indigenous beliefs about cycles and rebirth.

Nepal
• Symbolism: Connection to the divine, mountains, and spirituality. 2025 symbolizes purity and transcendence through connection with nature and gods.

China
• Symbolism: Transformation and adaptability. 2025, the Year of the Wood Snake, emphasizes wisdom, resourcefulness, and growth.

Japan
• Symbolism: Harmony, respect, and renewal. The year 2025 in the Reiwa Era continues to symbolize “beautiful harmony” in all aspects of life.

Australia
• Symbolism: Resilience and unity, often tied to the natural landscape and indigenous heritage. 2025 might emphasize environmental stewardship.

Switzerland
• Symbolism: Precision, neutrality, and balance. The year symbolizes stability and the pursuit of perfection.

Norway
• Symbolism: Nature’s cycles and resilience. The year is often seen through the lens of harmony with the natural world and sustainability.

Brazil
• Symbolism: Vibrancy and renewal, linked to Carnival traditions and deep spiritual connections to nature.

Singapore
• Symbolism: Progress and innovation. 2025 would emphasize growth, multicultural unity, and forward-thinking.

New Zealand
• Symbolism: Indigenous Maori values of kaitiakitanga (guardianship of the land) and unity. The year emphasizes coexistence with nature.

Denmark
• Symbolism: Hygge (comfort and well-being) and sustainability. 2025 might symbolize community and environmental responsibility.

Finland
• Symbolism: Innovation and education. The year symbolizes a focus on progress, sustainability, and equality.

Ireland
• Symbolism: Celtic traditions and resilience. 2025 ties to themes of rebirth, storytelling, and connection to the natural world.

South Korea
• Symbolism: Modernity meets tradition. 2025 symbolizes innovation and cultural pride, reflecting both high-tech advancements and deep cultural roots.

South America (General)
• Symbolism: Passion, diversity, and connection to the earth. 2025 might symbolize unity across varied traditions and ecological preservation.

Papua New Guinea
• Symbolism: Tradition and oral history. 2025 would emphasize cultural preservation and the strength of indigenous identities.

Kazakhstan
• Symbolism: Steppe heritage, unity, and transformation. A year of bridging modernity with historical nomadic traditions.

Belgium
• Symbolism: Unity in diversity. 2025 symbolizes balancing multilingual and multicultural identities with European unity.

The Netherlands
• Symbolism: Sustainability and innovation. The year emphasizes adaptability, progress, and environmental stewardship.

Across the globe, 2025 symbolizes renewal, transformation, and resilience, reflecting unique cultural identities while embracing common aspirations for growth and harmony.

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Posted 12/3/2024

Your Body Your Trauma

I’ve spent years helping others heal emotional trauma through journaling, and I’m here to encourage you to explore your own healing journey.
Today, while working out, I reflected on how our bodies hold onto life’s experiences—our joys, challenges, routines, and traumas. Both Resmaa Menakem and Bessel van der Kolk emphasize how trauma isn't just a psychological event; it lives in our bodies.

In The Body Keeps the Score, Bessel writes, “The body keeps the score: if the memory of trauma is encoded in the viscera, in heartbreak and gut-wrenching sensations, in autoimmune disorders and skeletal/muscular problems, the only way to treat these symptoms is to bring the body into healing.” Similarly, Resmaa reminds us in My Grandmother's Hands that “Trauma is not what happens to you; trauma is what happens inside your body.”

This is why I wrote my workbook/journal, “Letters to Myself: Identifying the Language of My Emotions from My Mind, Body, and Soul.” It’s a tool for anyone looking to process the emotions stored in their body and begin healing from the inside out.

Why This Work Matters:

• Trauma lives in the body. Menakem explains that trauma is often passed down generationally, becoming a physical inheritance. “We experience much of our trauma as sensations in the body,” which is why traditional cognitive therapy (CBT) can fall short without addressing the body.

• Healing requires movement. Journaling, yoga, and exercise are tools that allow the body to process and release stored emotions. As Bessel explains, “Traumatized people chronically feel unsafe inside their bodies. ”Movement and mindfulness help us restore a sense of safety.

• Non-verbal communication is key. Research shows that 93% of communication is non-verbal. Body language, energy, and physical sensations often express emotions long before words do. Journaling bridges the gap, helping us give voice to what our bodies are telling us.

✨ A Journaling Prompt to Start: 
Ask yourself:

1.  Where do I feel tension or heaviness in my body right now?
2.  How does my body react when I’m under stress or feeling joy?
3.  What daily routines or movements can I incorporate to feel more grounded?

Write your answers in “Letters to Myself” and start identifying the language of your emotions from your mind, body, and soul.

Resmaa reminds us, “Your body—all of our bodies—are where changing the status quo must begin.” And as Bessel notes, “Healing means facing truths about yourself and your body.” Let’s rewrite our stories, one journal entry at a time. 

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Posted 10/29/2024

The Art of Letting Go

Letting go can be a complex and deeply personal journey, especially within communities of color, where historical resilience has often demanded emotional endurance. Holding on to toxic relationships, friendships, jobs, family ties, or even unproductive habits can feel ingrained due to generational trauma, cultural expectations, and, sometimes, a fear of the unknown. These patterns, often reinforced by guilt or the need to overcompensate, can prevent many from embracing healthier, more fulfilling lives. But understanding why we cling to these toxic influences is key to breaking free.

For people of color, generational trauma plays a significant role in this struggle. Generations before us may have endured hardship, discrimination, and a lack of access to mental health resources, leading to a cultural norm of “pushing through.” In relationships or family dynamics, this can look like staying in situations that are unhealthy due to fear of judgment, guilt, or even a misplaced sense of duty. Jobs that are mentally or physically draining may be kept out of fear of financial instability, while toxic friendships linger because we fear being labeled as disloyal. Over time, these patterns become deeply ingrained and difficult to break, even when they no longer serve us.

The mental health effects of not letting go can be significant. Symptoms of anxiety, depression, and even complex post-traumatic stress disorder (C-PTSD) can arise when we stay too long in unhealthy environments. Depression might show up as self-blame or low energy, making it hard to envision a life outside of what’s familiar, no matter how toxic. Anxiety may manifest through worries about disappointing others, while PTSD symptoms can include reliving past traumas that reinforce a belief that leaving is unsafe or undeserved. These thought processes often keep us stuck, as we internalize the idea that sacrificing our own peace is an unavoidable part of life.

However, letting go can open doors to profound healing and well-being. The act of release is courageous, allowing space for healthy relationships, peace, and a deeper connection to oneself. Imagine the relief of no longer carrying the weight of others’ expectations or the courage it takes to walk away from what drains you. By letting go, we honor our mental health, creating a life where we no longer have to overcompensate or endure. This freedom allows us to prioritize self-love and to live in alignment with our true values and purpose.

I encourage each of you reading this to reflect on what letting go might look like in your life. Share your thoughts, feelings, or experiences with me in the comments section below. Whether you're just beginning your journey or have made strides in letting go, your story could inspire others to take that first brave step. Don’t forget to share this article to keep the conversation going. Embracing the art of letting go is a gift to yourself—and a legacy of self-love for the generations to come.

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Posted 7/28/2024

This week I want to offer a practice space for your letters to your emotions. I will be providing an ‘anonymous letter’ to get this blog post started. Feel free to add your letters to the space below. This is a safe space so you have the freedom to write what’s in your heart. All emotions are welcomed here. Practicing the externalization of select emotions will assist you in your healing journey and is also very therapeutic. All emotions are Welcome…See you on the ‘Emotional’ Side….

*Anonymous Letter*

Letter to Myself,

This journey is unexpected and unpredictable. It gets so lonely sometimes. So many days and nights I spent all alone. Some days are sadder than others and then there is a glimpse of hope in the Horizon. I see my mom’s face every once in a while. I miss her. I miss everyone who has left this earth. Left me here. To fend for myself. I’ve been fending for myself for so long. Sometimes I wonder what true love is? What does it feel like to feel safe and to never have been betrayed? What would it feel like to have a perfect life? But I know that does not exist. Will anyone ever put me first? That is what I’ve always wanted to know?

The healing journey is painful sometimes. Sometimes it’s nice. Sometimes it’s hard. Sometimes it gives ‘soft life vibez’. I just wish there was someone who truly understands me. I know that someone is God. He has carried me through so much. I feel honored and blessed. I feel safe and favored. I love God so much for never leaving me. I feel comforted.

Meanwhile, I know I must continue to move forward. Get through this thing called life. Complete my purpose and answer my calling. It’s time to let some people go from my life and invite new people in. It’s time to choose Healthy Relationship over Draining Ones. It time to choose people who choose me. Listen to my heart. Believe Actions not Words. Love People who Love me. And let people who do not value me go. Time is so precious and limited. Often times we waste it on people who don’t even care about us. It’s time to Love ourselves and Respect our Selves. It’s time to put away the opinion of others and Value our Own Opinions. It’s time to be free.

I’m grateful that even when I’m alone I’m not. I know God loves me and that’s all I need.

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Posted 7/17/2024

How to Love Yourself? This is a very Important Question when on a healing ❤️‍🩹 and therapeutic journey 🫶🏾🌊… One way to love yourself is by writing..✍🏾 …exploring.. diving deep in to your emotions 🖤 discovering what’s under the surface. I wrote a workbook titled Letters To Myself: Identifying The Language Of My Emotions From My Mind, Body, and Soul to create a safe space for your self discovery journey. There are Nine chapters in this Workbook that include:

LETTERS TO YOUR PEACE
LETTERS TO YOUR ANXIETY
LETTERS TO YOUR ANGER
LETTERS TO YOUR DEPRESSION
LETTERS TO YOUR LOVE
LETTERS TO YOUR SHAME
LETTERS TO YOUR JEALOUSY
LETTERS TO YOUR INNER CHILD
LETTERS TO YOUR HAPPINESS

This is a great outline to begin compartmentalizing your emotional Life. After you experience each emotion… or you decide to purge these emotions from past experiences.. you will have the ability to create a detailed account of who you are. This is a great way to identify healthy and unhealthy triggers alongside identifying habits, patterns, social encounters, family encounters, and so much more. Your own Life will be organized in such a way that you may even be shocked! Don’t fret tho.. There will be good and lessons to be found.. I’m so excited for you to Find a #deeplove within yourself.. To find Your quiet space in Your heart..

Visit #HealingwithPrincess.com to begin this Intriguing Transformation of The Truest Love Story You will find..

The one with Yourself ✍🏾📚🌹

Comment below and let’s talk about what emotions you would like to Journal about❣️

You can also order your copy of Letters to Myself: Identifying The Language Of My Emotions.. From My Mind, Body, and Soul on this website. Healing with Princess.com. Although there are two separate covers, one male and one female, they are one and the same.

Let Your Healing Journey Be A Beautiful One. 🌹📚🌊👑✍🏾

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Posted 5/22/2024

Exploring Emotional Illiteracy

I extend my greetings and well wishes to you. I thought the subject of Emotional Illiteracy would be interesting because a large portion of life is directly influenced by emotions in which it is important to note that the inability to understand ones’ emotions can affect ones’ life in a big way.

What is the definition of Emotional Illiteracy? Per Psychology Spot, Emotional Illiteracy ‘is the inability to understand, catalog and manage our emotions and feelings therefore, understand and accept the emotions of the others’. This definition floated my thinking to emotional intelligence which is a key factor when building interpersonal skills and understanding others emotions as well as your own.

Are you emotionally Illiterate? This is a good question to ask yourself in reference to self-exploration if you would like to gain education regarding more control over your actions and you are interested in building healthy relationships with others alongside investing in healthy lifestyle changes. Here are a few signs of emotional illiteracy:

1. Lack of Emotional Granularity
2. Lack of Accountability
3. Increased Impulsivity
4. Increased Self Doubt and Low Self Esteem
5. Very Sensitive

Managing your emotions properly and learning how to utilize your emotions in a productive way and/or learning how to manage your emotions in a proper way can assist with increasing your quality of life in a great way. Not being able to manage or utilize your emotions in your favor can lead to a victim mentality or a torturous thought process.

Learning to validate your emotions is helpful when challenging emotional illiteracy. Your support system is critical as well because if your feel invalidated, you may have difficulty with gaining emotional intelligence which will lead you back down the road of emotional illiteracy.

“Psychological invalidation is one of the most lethal forms of emotional abuse. It kills confidence, creativity and individuality.” Dr Anne Brown RNMS

Additional Ways to Challenge Emotional Illiteracy:

1. Label and name your emotions so they don’t have a hiding space

2. Learn to accept your emotions and even process what you are feelings. Reflection can grow out of this particular space.

3. Express yourself without fear. Create a balance in your life regarding your freedom of expression but don’t forget to respect boundaries. This will be a level of decision making that you may want to work with a therapist for. You may be able to do it on your own as well… This is for your assessment.

4. Engage in physical activity such as yoga and or working out to release lingering emotions or intense emotions from the body.

5. Journal to identify emotional patterns… You can purchase the Therapeutic Techniques that Work Journal from this website, healing with Princess, and I will also be releasing my new journal: Letters to Myself, Identifying the Language of My Mind, Body, and Soul in June of this year which is next month; This journal will be available for purchase during the time of the release. This is a great space where the emotions are already separated so you are able to freely express yourself with no judgement.

What’s your thoughts on Emotional Illiteracy? Have you experienced this phenomenon? 😊

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Posted 4/23/2024

Did you know there are two types of happiness? Eudaimonic happiness, which is assessed through experiences of meaning and purpose and Hedonic happiness, which is assessed through pleasure and enjoyment.

I imagine there are many reasoning one would choose’ One or the other’ based on age, maturity, life experiences, goals, and overall quality of life to name a few circumstances. I thought it would be interesting for a discussion question this week though. Personally, at this time in my life I am interested in Eudaimonic Happiness due to my goals and desire for discipline. I feel like I’ve experienced Hedonic happiness for a large part of my past. But that can change tomorrow lol with the right kind of excitement or food per say lol. Which Happiness describe you in this moment? Are you more Eudaimonic or are you Hedonic? What were your circumstances? back to us.

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Posted 4/2/2024

High Effort Coping

While reading the Restorative Yoga for Ethnic and Race-Based Stress and Trauma by Gail Parker Ph.D… the coined terms ‘John Henryism’ and ‘Sojourner Syndrome’ were discussed in which these terms identify minorities/ People of color who often overwork themselves and ignore their health at times just to ‘stay ahead’ and ‘stay on top’. This is identified as ‘High Effort Coping’. This cycle can be associated with ancestral memory and Inter-generational trauma. This blog post will be dedicated to releasing the notion that we must overwork ourselves and ignore our health in the process just because of race or minority status. First… identify if this is you. If so.. let’s identity the emotions attached to this thought process… is it fear.. anger.. anxiety? Then identify your goals for yourself and ways to implement self-care and boundaries in the process of you achieving these goals.. #Sidebar…Earlier this year we discussed goals; Where are you in the process?

I think of career Goals when speaking of ‘John Henryism’ and ‘Sojourner Syndrome’ but what other areas of life can these terms apply?

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Posted 2/15/2024

Self Expression

How are you expressing yourself these days?

What are some ways you have explored expressing yourself since the New Year has begun? I mean, its 2024… I’m sure there have been some changes in your life right. I know with the passing of my mom my life has been extremely different. I don’t know if you have lost someone but at times, her death makes me feel empty inside. I’ve expressed myself through Yoga and Isolation. I can say that Yoga has been extremely beneficial for myself and my clients. Bodily expression is healthy and rewarding. When you’re not talking to process your emotions you’re definitely moving to process your emotions. I have been also writing and researching topics I am interested in. I’ve heard the old saying if you want something different you have to do something different. I know a friend of mines, Jessica, she’s into poetry. Another friend, Tootie, she enjoys reading the bible. My sister Lakeisha enjoys creating art. My dad loves to help others and travel. My friend Roz likes to sing and write songs. These activities are actually fairly healthy but anything can become toxic if overindulged. It’s important to stay on the right track when it comes to maintaining appropriate coping skills. Life’s challenges will happen…Will you be prepared?

How are you expressing yourself these days?

Posted 1/10/2023

So you have a goal that is pretty large... maybe even anxiety provoking. #BREAKITDOWN 😝😁 By turning a large goal into a step by step process, you can build confidence through achieving your success in increments! Rome wasn’t built in one day ⭐️

Now let’s dig a bit further into some interesting techniques that can assist with the completion of larger goals.. one technique is called Successive Approximation.

Per the free psychology dictionary.org the definition is as follows…

Successive approximation is a series of rewards that serve as positive reinforcement for behavioral changes that are incremental steps toward the ultimate desired behavior… Usually, this method is used to mold behavior.

So basically by utilizing a reward system.. you can creatively achieve a goal while molding select behaviors that prove successful on your endeavors… How would you tailor this technique to accommodate your goals?

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Posted 12/26/2023

A-Z gratitude checklist.

Hello everyone I imagine your are enjoying your holiday season and if this is a rough time for you I am sending healthy healing vibes your way. 🫶🏾🌹

Here is a unique exercise that can be utilized when maintaining a healthy mindset on your healing journey… it’s called the A-Z gratitude checklist. This is also fitting as we are approaching the end of the year, hence… A-Z; the beginning and ending. This exercise can be especially helpful when there is a need to challenge distorted thoughts 💭 which can arise as a defense mechanism to protect our current beliefs.

Can you list what you are grateful for (think of tangible and intangible items from this year 2023) Beginning from January to December.. while utilizing each letter in the alphabet?

I’ll start 🤓

A: I am grateful for my friendship with Adele…may she rest well…

B: I am grateful for my newest book.. Letters to myself.. I feel like I’ve been able to express myself so freely..

Your turn: What can you ‘C’ ??

List what you are grateful for by highlighting each letter in the alphabet. Remember to focus on this year. I look forward to chatting with you next year also. Cheers to 2024 ❤️

Posted 11/13/2023

Someone said, “ I’m living and no longer existing” and when I say that reached my soul ✨👑🫶🏾
I definitely can identify with LIVING:

BEING INTENTIONAL
LOVING
HEALING
EXPLORING
READING
LEARNING
FINDING MY VOICE
FINDING MY COMFORT

🌹🧘🏾‍♀️

How have you ceased existing? How have you began to LIVE AND EXPERIENCE THIS LIFE on your own terms?

Let’s talk about it.

Posted 10/30/2023

How does abandonment affect self confidence and self esteem?

Self esteem is confidence in ones own worth and/ or abilities. Self confidence is a feeling of trust in ones abilities, qualities, and judgment. Abandonment fear can trigger self sabotaging behaviors; these are behaviors that hinder one from achieving long and short term goals due to a LACK OF TRUST AND CONFIDENCE in ones abilities... Get the connection? Hopefully that was an #ahamoment ... which is a discovery moment. Engaging in self sabotaging behaviors could be an attempt to stay in a comfort zone where safety is present... Stepping out this comfort zone can trigger abandonment fear. Some examples of self sabotaging behaviors are: Perfectionism, Comparing yourself to others, engaging in risky sexual behaviors, refusing help, procrastination, and overspending among other behaviors. The ability to identify the sabotaging behavior is important... Always contact a support person, preferably a professional when attempting to process past or current trauma.

Posted 10/16/2023

What is Trust and how does abandonment affect trust issues?

When a person has been abandoned... Trust can become fragile. Trust is the belief in the reliability, truth, ability, or strength of someone or something. Think about it... if all the above factors are the definition of trust.... and each factor was violated... how can one move forward in a healthy manor? This causes people to second guess their decisions... Question loved ones and friends, Catastrophize, Create distorted thinking, become paranoid and maybe even delusional. With this kind of pain one may attempt to utilize substances to numb these overwhelming emotions and behaviors ( attempting to fill a void or avoid the reality of their feelings) or they may engage in other unhealthy behaviors like self harm behaviors (cutting, picking, banging body parts), or becoming toxic, manipulative, physically and emotional abusive toward others. Trauma informed therapy/ PTSD THERAPY alongside CBT therapy can assist with trust issues.

What’s your thoughts and experiences regarding trust and abandonment?

Posted 9/25/2023

Have you ever had a ‘ gut feeling’ that was so strong you can literally feel it? Like you were overwhelmed with your emotions? Well here is why! Check out this quote from Bessel Van Der Kolk- Author of The Body Keeps Score⬇️

“Intense Emotions involve not only the mind but also the gut and heart: ‘Heart, guts, and brain communicate intimately via the pneumogastric nerve, the critical nerve involved in the expression and management of emotions in both humans and animals. When the mind is strongly excited, it instantly affects the state of the viscera; so that under excitement there will be much mutual action and reaction between these, the two most important organs of the body”.

This information also derives from Darwin’s Body and Brain Connection book... 📚📚📚 So you had a gut feeling huh? Let’s talk about! ⭐️

Posted 9/11/2023

Did you know emotional check ins are super vital to our productivity throughout our day to day lives? By utilizing this #emotionalcheckin technique that can be found in my Journal,, Therapeutic Technique that work… a personal recovery ❤️‍🩹 journey… you can identify your #CBT (cognitive behavioral health) Sequence and fully embody the process of getting to know who you truly are. The sequence is as follows:

Identify a trigger:
Identify an EMOTION
Identify a thought
Identify a behavior

You can analyze yourself via this sequence to get to the root of your emotions. If you don’t enjoy select behaviors stemming from your thoughts and emotions… it is important you change your thoughts… this… in turn can alter your emotions…

It’s a handful but it works!

So…. What’s your mood for today? ✍🏾

*Bonus question: Can you control your triggers….

Comment your thoughts below 👇🏾

Posted 8/28/2023

My father hosted his father who visited from California during this weekend. My father was not raised by his father but he has always been cordial and kind toward him as an adult. The relationship is a bit estranged. I enjoyed spending time with them both during a recent family dinner but I couldn’t help but feel empathetic regarding the abandonment that my father experienced.

How have you coped with estranged relationships? Do you address your feelings or leave them in the past? How do you think abandonment affects future generations in your family? How can we heal this family dilemma?

I can honestly say my dad is a GREAT father and he appears to have moved on. I’m inspired by him for that. My grandfather was really nice and we connected easily. The experience of spending time with my grandfather was nice but the pain was in the shadows for sure.

Posted 8/12/2023

My moms birthday is approaching and the anniversary of her death. Although death is guaranteed in life I still dread the thought of her departure from earth. I would celebrate my mom every year for her birthday since I returned to Philly.

The love of a mother is irreplaceable. I’ve yearned for this love my entire life and I know my mom loved me she just had her own life and her own demons that wouldn’t allow her to be the mother from the television shows I would see. Luckily, my grandmother stepped in and raised me but the void remains. I’ll never forget crying crying crying when I realized I didn’t have a mom to run to and talk to when I was hurt. I became numb over the years. But I love her and miss her. Anyone else missing their parents or someone they love?

Lynette W. a.k.a Mom 🌹

HEALING WITH PRINCESS

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PRINCESS KENNEY