BHM: Can you tell us about the McKnight Brain Research Foundation and its work to bridge the knowledge gap on normal cognitive aging?

Dr. Brangman: The McKnight Brain Research Foundation is the only foundation focusing on normal cognitive aging. We concentrate on what is normal as we get older regarding how our brains function and overall brain health. Right now, the foundation is sponsoring a campaign called BrainWorks to spread the word across the United States about maintaining brain health and recognizing what is normal versus what might be concerning.

In my work, I often see many Black people seeking help when their disease is far advanced. At that point, our options are limited. This is why it is crucial for people to understand what is normal and what might be worrisome.

BHM: Can you explain cognitive aging and how it differs from more severe conditions?

Dr. Brangman: Cognitive aging is the usual process our brains undergo as we age. It includes “senior moments,” like forgetting names or words. Like hard drives, our brains have accumulated a lot of information over a lifetime, leading to “slow retrieval.” This means it takes longer to access information, but we usually get there eventually. You might remember a name or word after a while. Misplacing items like phones, keys, or glasses often happens because we multitask too much. Our brains are designed to do one thing at a time, but our culture bombards us with information.

When multitasking, we don’t lay down memories properly, leading to frustration when searching for misplaced items. With normal cognitive aging, you can usually retrace your steps and find the missing object. However, with severe problems like dementia, you might be unable to retrace your steps, or the object might be in a strange place. Our brains are overloaded due to constant information from news and social media, which consumes brain energy.

BHM: What are some common signs that memory problems might be linked to mental illnesses like depression or anxiety rather than cognitive decline?

Dr. Brangman: Well, there can be some overlap. Some people who are depressed may have trouble remembering information because they just can’t put the energy or focus into keeping information straight. Some may have difficulty concentrating and focusing when they are depressed.

A good healthcare provider can help sort out whether your memory problems are due to depression or something more problematic, such as dementia—the same thing with anxiety.

Anxiety is quite common in our society. I have patients who watch the news and get anxious about what is happening and how it will impact them. We have a lot to worry about and be nervous about. Some people with severe memory problems have that, too. Again, if you go to your healthcare provider, they can help sort out what is related to general anxiety and what may be an indication of something more serious.

BHM: What are some early signs that a family member might be experiencing severe cognitive decline?

Dr. Brangman: It’s essential to educate yourself so you can watch for signs in family members. It can be tricky for someone to realize they have a problem, and other family members often notice it. For example, you may repeat a story within a few short minutes. I have had patients who ask their spouse or partner every 5 minutes for the time of a doctor’s appointment. They get the information, but it doesn’t stay. There is an inability to hold onto new information. You might see people start to have trouble with driving, getting lost going to places they usually drive to without any problems.

For example, I had a patient who went to the same hairdresser every week for 20 years, and then one day, due to road construction and a detour, she couldn’t figure out how to get back on the correct road to her hairdresser. She was hours late. They may start to forget appointments or miss paying bills. Now and then, we all miss a bill, but then we realize it and fix it. But I’m talking about people who may not pay their light bill for months and don’t even realize it. They may run out of medications and not get a refill, have problems keeping their house organized, and the mail may pile up. Maybe you notice their clothes are soiled and wearing the same thing repeatedly. It could be very subtle signs.

If you have a mother, father, grandparent, uncle, or anybody in your family and start to notice these changes, you might want to get together with other family members or think of ways to get them to a doctor and get them checked out.

BHM: Why is early intervention crucial for memory problems, and how can it benefit individuals in the long run?

Dr. Brangman: The impact is significant because not everyone with a memory problem has dementia. Sometimes, it can be related to certain vitamin deficiencies or specific medication side effects. A person may think everybody is making a big fuss over nothing. So, you must have a strategy. Maybe you’re working with your doctor or the person’s doctor to see how to get them evaluated and get help. So, you want to ensure that your finances are organized and that you know all the treatment options right now. Some medications can maybe slow down the process a little bit.

BHM: What lifestyle changes can we make to protect our brain health and reduce the risk of cognitive decline?

Dr. Brangman: You want to do things to help maintain your brain health throughout your lifespan. Our brains are designed to last for our whole life, but there are things that we do every day that can increase our risk of having severe memory problems as we get older.

Exercise is fantastic for your brain! It boosts chemicals that help nerves grow and stabilize and improves blood circulation around your brain. You don’t need to train for a marathon; move more daily.

A daily walk is perfect, aiming for 30 minutes, but you can break it into shorter sessions if needed. Simple exercises using your body weight or even a few cans of corn can do wonders.

Diet plays a huge role, especially in our community. Historically, our diets have been high in fat, which might stem from when we had to do heavy physical labor and needed a lot of energy. Now, we need to shift towards healthier eating. Stick to whole foods, not highly processed ones. Reduce fried foods and high-fat meats like red meat. Opt for chicken, fish, lots of vegetables, and fresh fruits. Be mindful of how you cook your veggies and avoid too much fat and salt.

Alcohol is another area to watch. Contrary to popular belief, there’s no safe amount of alcohol for your body. It’s toxic to nerve cells, especially in your brain. Try to limit alcohol to special occasions and avoid daily drinking. Social connections are healthy. This doesn’t mean scrolling through social media. It means face-to-face interactions.

Our brains thrive on personal connections. So, take a walk with a friend. You’ll be hitting two birds with one stone: exercising and socializing.

Stress is not suitable for your body or brain either. Exercise, meditation, or spiritual practices can help reduce stress. There is emerging research that shows discrimination and racism take a toll on our bodies, and over time, it can lead to chronic diseases like high blood pressure and diabetes. We must avoid unhealthy coping mechanisms like smoking or drinking. Instead, find healthy ways to unwind, even if it’s just a few moments to concentrate on things aside from your current worries. I also want to add that if you have high blood pressure or diabetes, keep them under control. These conditions can increase your risk of dementia. And if you smoke, consider quitting. It’s never too late to stop.

BHM: Why is adequate sleep important for brain health, and what happens when we don’t get enough sleep?

Dr. Brangman: Sleep is another big issue, and it’s necessary for brain health. When we sleep, our brain cleans up all the chemical reactions during the day. Without adequate sleep, this self-cleaning process can’t happen. Many of us have responsibilities outside regular working hours, leading to late nights. Society often values hard work and long hours, which isn’t good for our health.

Another essential thing to know is that there are no magic sleeping pills. Many advertised on TV either don’t work or have harmful side effects on your brain. Similarly, memory supplements are often a waste of money. Instead, establish a routine and turn off screens, smartphones, and TVs at a set time each night to create a quiet, dark environment. Consistency is crucial; your brain needs good sleep every day, and you can’t catch up on a week’s sleep on the weekend. Some people think a glass of wine before bed will help them sleep, but it disrupts deep restorative sleep. Caffeine is another culprit. While this stimulant enables you to wake up in the morning, it can keep you awake at night. So, be mindful of your caffeine and alcohol intake. Your brain will thank you!

The post Brain Aging: What’s Normal & When Should We Worry? appeared first on Black Health Matters.

Study Findings

The study found that epigenetic aging can be impacted by exposure to racism. Epigenetic aging presents a precise picture of how one’s cells are aging instead of chronological age. There are considerable disparities in the rate at which Black people are diagnosed with certain brain health disorders, including Alzheimer’s Dementia. “Epidemiologic studies suggest that Black individuals have a 2-fold greater risk of Alzheimer’s dementia compared with White individuals; racial discrimination has been indicated as a contributing factor,” according to information obtained from a 2019 study by the Alzheimer’s & Dementia, the Alzheimer’s Association.

Theories on the impact of systemic racism on many aspects of healthcare are widely accepted.

Racism as a Public Health Crisis

In 2021, the Centers for Disease Control and Prevention declared racism a legitimate public health crisis. The negative results of racism are sometimes referred to as weathering. Previously, “Emerging neuroimaging research has shown that racial discrimination affects brain function and structure,” in a 2022 study published in the Journal of the American Medical Association. It found that “racial discrimination may lead to a proportionately greater response and connectivity in brain networks involved with threat processing and emotion regulation” as a result of the sustained exposure to the trauma racism embeds into the bodies it seeks to diminish. Other studies have highlighted genetic predispositions passed down as a result of this enduring trauma, including the “altered connectivity of the amygdala and anterior insula.” Those findings held even after the information was effectively adjusted for socioeconomic status. This dispels that all it takes is improvements in financial equity to overcome risk factors.

The results of these studies are not dependent on the racist encounters being connected to macro-aggressions or micro-aggressions specifically.

How Codeswitching Factors In

In a 2024 interview with NPR, Negar Fani, a clinical neuroscientist at Emory University evaluating individuals with Posttraumatic Stress Disorder, or PTSD, and Nate Harnett, an assistant professor of psychiatry at Harvard Medical School, suggested the adaptability required to self-regulate emotions with coping methods like codeswitching could contribute to the potential degradation of brain health. Their hypothesis pondered whether constantly finding measured responses to a series of harmless hair touches or casual epithets can erode one’s brain health over time.

The pair worked on a 2021 study researching their theories.

The Journal of Biological Psychiatry Published their study, which reported that “experiences of racial discrimination were associated with significantly lower fractional anisotropy in multiple white matter tracts, including the corpus callosum, cingulum, and superior longitudinal fasciculus.” The statistical variations in this study remained “even after accounting for variance associated with trauma, posttraumatic stress disorder, and demographic- and scanner-related factors.”

“There’s no such thing as a free lunch when it comes to the brain,” Harnett told NPR. “Energy has to come from somewhere. And what we think ends up happening is, you know, an energy that’s reserved for other processes then gets taken away.”

While there has been a rise in the visibility of studies connecting systemic racism to health issues, there has not been an adequate amount of peer-reviewed studies. “Despite numerous studies highlighting the associations between racial discrimination exposure and negative brain health outcomes, few empirical studies have examined racial discrimination–related neurobiological mechanisms that may underlie these outcomes,” according to the Journal of the American Medical Association.

Identifying how racism impacts the mind and body is essential to learning how to treat its effects in the future.

The post Racism and Codeswitching Are Aging Our Brains appeared first on Black Health Matters.

How it Started

Fortunately, there have been individuals who, like us, value our collective well-being and recognize the urgent need for broader access to mental health services and a shift in the narrative surrounding mental health within our community. One of those individuals was Bebe Moore Campbell; her dedication to mental health advocacy led to the establishment and recognition of National Minority Mental Health Awareness Month.

Campbell was an influential American author, journalist, teacher, and passionate advocate for mental health. She used her literary talent to explore the intricate themes of race, family, and mental wellness. For Campbell, this advocacy wasn’t only professional. It was deeply personal, stemming from her own family’s firsthand encounter with mental illness.

She found a way to include the mental health narrative into the complexity of the Black experience. Her notable work, “72 Hour Hold,” tells the story of a mother struggling with her daughter, who has bipolar disorder, and their journey of navigating treatment in an inadequate mental health care system. Campbell extended her advocacy to younger audiences as well. She wrote, “Sometimes My Mommy Gets Angry.”

This book tells the story of a young girl named Annie, whose mother has a mental illness. Campbell recognized the importance of mental health advocacy across generations. Her catalog continues to resonate and uphold her legacy, even after passing. Her contributions have left an irreplaceable mark on literature, history, and the extensive discussion of mental health.

As a result of Campbell’s determined effort, in 2008, the U.S. House of Representatives designated July as Bebe Moore Campbell National Minority Mental Health Awareness Month, nearly two years after her passing. Cambell is recognized nationally for bringing the conversation about mental health in minority communities to the forefront, destigmatizing mental health issues, and shedding light on the disparities.

You Can Make a Difference Too

If you are inspired by Campbell’s initiatives and passion for mental health, there are a few ways that you could participate and make a difference this month. First and foremost, it is essential to understand that advocacy manifests differently in everyone. What you might perceive as “small acts” can be powerful examples of advocacy. Here are some ways that you can make a difference.

Educate Yourself

Learn more about mental health, specifically within our community. According to Columbia University, our community is at a significantly increased risk of developing mental health issues due to historical, economic, social, and political influences that systemically expose us to factors known to be damaging to our psychological and physical health. The disparities within our community are not a new phenomenon. They have existed for generations. Research suggests that we are subject to intergenerational trauma because of enslavement, oppression, colonialism, racism, segregation, and all the systemic remnants that exist today. And setting boundaries is critical in maintaining your mental health.

As reported by the National Library of Medicine, the disparities in mental health care that our community faces can be attributed to a multitude of factors beyond just financial constraints. Many people in our community face the harsh reality of double discrimination. For instance, a Black woman may find herself at the receiving end of prejudice, not only for her gender but also for being a person of color. We may also be confronted with microaggressions; these subtle yet harmful interactions and behaviors perpetuate stigmas associated with our community, pushing us farther away from seeking the help we need. This can lead to institutional mistrust, as we may experience a lack of trust in the medical system, and some of us may even fear the outcome of seeking mental health care.

So, we encourage you to invest time in understanding the disparities in your state or delve into your family’s mental health history. All good things begin with knowledge.

Speak Up

Use what you learn about mental health to speak up. Whether mentioning awareness pointers over a family dinner, using social media, or attending a community event, don’t be afraid to speak up about mental health in our community. You may even find more joy in volunteering. Many organizations are doing incredible work to provide culturally competent care, conduct research, and advocate for policy changes. Find a way to contribute that resonates with you the most and explore your city’s opportunities.

Practice Self Care

Mental health starts with you. Prioritize caring for your mental health and encourage others to do the same. You may want to meditate, immerse yourself in a good book, spend time with friends, indulge in a spa day, or embrace the art of doing nothing. Self-care is different for everyone. Listen to your intuition and do the things that bring you joy. If you need guidance from a mental health professional, don’t hesitate to pursue that journey. Despite the numerous barriers we encounter in accessing mental health care, we deserve quality services. You may want to invest additional time in finding a therapist who aligns with your cultural background. It is okay to experience trial and error along the way; don’t let setbacks deter you from pursuing mental wellness.

In the words of Bebe Moore Campbell, “Knowing who you are begins in the mind.”

The post Minority Mental Health Awareness Month: It’s Origins And Equity appeared first on Black Health Matters.

What are the symptoms?

PTSD has a wide variety of symptoms, but some everyday things to look out for include:

• Intrusive memories: unwanted recurring distressing memories, flashbacks, and nightmares of the event. Severe emotional or physical reactions to reminders of the event.
• Avoidance: Avoiding thoughts, conversations, places, activities, or people associated with the event.
•  Negative Changes in Thinking and Mood: Negative self-perception and pessimism about the future. Memory issues, difficulty in relationships, detachment from loved ones, loss of interest in activities, difficulty feeling positive emotions, and emotional numbness.
• Changes in Physical and Emotional Reactions: Easily startled or frightened, always on guard, self-destructive behavior, sleep and concentration problems, irritability, anger, guilt, or shame.

The symptoms of PTSD can often mimic the unpredictable nature of flares, varying in intensity as time progresses. An individual suffering from this condition might experience periods of relative stability, only to have their symptoms intensify when faced with reminders of the traumatic event. For example, a combat veteran might find loud noises particularly distressing. It is essential to closely observe your loved one and engage in open communication to identify their specific triggers accurately. If they are not already under the care of a professional, it may be beneficial to suggest they consult with a mental health expert who specializes in PTSD. This could be a very vital step in their healing journey.

Healthy Communication is Critical

Healthy communication can make a significant difference in letting your loved one know you are there for them. If communication is a work in progress for you and your loved one, take note of the advice provided by the U.S. Department of Veteran Affairs. They suggest the following:

• Be clear and to the point.
• Be positive. Blame and negative talk will not help the situation.
• Be a good listener. Don’t argue or interrupt. Repeat what you hear to ensure you understand, and ask questions if you need to know more.
• Express your feelings. Your loved one may not know you are sad or frustrated unless you are clear about your feelings.
• Help your family members express their feelings. Ask, “Are you feeling angry? Sad? Worried?”
• Ask how you can help. Don’t advise unless you are asked.

Emotions such as blame, guilt, and shame can create barriers to communication with your loved one. To navigate this, make their mental well-being your primary focus. Recognize and accept your emotions and listen attentively to your loved one’s feelings without attributing any blame. They may need to discuss the traumatic event repeatedly, so instead of urging them to move past it, try to embrace the healing process, even if it seems repetitive. Also, if they choose not to talk, respect their decision. It is more beneficial for them to share their experiences naturally rather than feeling coerced into revealing information.

If you encounter challenges in communicating with your loved one, explore the option of family therapy. This form of counseling can include multiple family members and provide an environment that promotes open communication. Additionally, it can aid in preserving a healthy relationship during your loved one’s healing journey and offer a supportive platform to navigate challenging emotions and difficult conversations.

Dealing with Anger

Some people who have PTSD may feel angry about many things. It is a normal reaction to trauma. Still, anger and violence can hurt relationships and make it complicated for both parties to think clearly.

If your loved one’s anger ever leads to violent behavior or abuse, remove yourself from the situation, go to a safe place, and call for help right away. This type of anger can be frightening, and although you may want to help your loved one, professional help is better suited to such an expression. If your loved one is exhibiting general anger or frustration, the U.S. Department of Veteran Affairs suggests setting a time-out system; this includes the following:

• Agree that either of you can call a time-out at any time.
• Agree that when someone calls a time-out, the discussion must stop immediately.
• Decide on a signal you will use to call a time-out. The signal can be a word that you say or a hand signal.
• Agree to tell each other where you will be and what you will do during the time-out. Tell each other what time you will come back.

During the time-out, think calmly about how you will continue to talk things over to find a solution. After the time-out, practice the following:

• Take turns talking about solutions to the problem. Listen without interrupting.
• Use statements starting with “I,” such as “I think” or “I feel.” Using “you” statements can sound accusing.
• Be open to each other’s ideas. Don’t criticize each other.
• Focus on things you both think will work. It may both will have good ideas.
• Together, agree on which solutions you will use.

By reading this article, you are already taking a significant step towards supporting your loved one. PTSD can heighten the risk of other mental health challenges, including depression, anxiety, substance abuse, eating disorders, and suicidal thoughts or actions. For those suffering from PTSD, having a supportive network and someone to envision a hopeful future with can be incredibly beneficial. Throughout this journey, it is important not to feel guilty if you don’t have all the answers or fully understand the intricacies of the condition. It’s completely normal to feel overwhelmed at times. Remember, your support can play a crucial role in preventing your loved one from resorting to unhealthy coping mechanisms.

Lastly, don’t underestimate the value of a mental health team. Professionals such as psychiatrists, psychologists, clinical social workers, or family therapists can provide you and your loved one with essential information about treatment options and coping strategies. Your dedication and expertise can work together toward a healthier future.

PTSD Resources include The Anxiety and Depression Association of America, The National Center for PTSD, and The National Alliance on Mental Health.

The post How To Support a Loved One With PTSD appeared first on Black Health Matters.

A 2023 study from the Journal of the American Medical Association confirmed that intersectionality also impacts these risks. It stated that “The combination of social identities, such as being Black and not having a college degree or being Latino and identifying as a sexual and gender minority individual, is associated with multiple layers of health-related disadvantage.”

These young people face challenges at every turn that require proper support, including “unique social stressors, including victimization and discrimination, as a result of their minority position.” Approaching these young people with care and consideration can leave them feeling more supported. We asked Live Out Loud Founder and Executive Director Leo Preziosi, Jr. for tips on supporting the LGBTQIA+ young people in your life.

Six Key Ways To Support The LGBTQIA+ Youth in Your Life

Educate Yourself On Your Own

Don’t expect the LGBTQIA+ children in your life to constantly be translating their experience to you. Take the time to try to learn as much as you can about what they are up against so that you can be a better-informed listener. You are responsible for working to obtain the language and tools needed to communicate with them. “It’s all about approaching communication and listening without judgment,” said Preziosi Jr. “It’s not the child’s job to educate. The parents or the teachers, and that happens. But it’s not their job.”

Find Community

There are likely other adults going on the journey you are. Connect with them away from the littles in your life so they don’t feel any undue pressure from your efforts. Look into resources like PFLAG and Okay, My Kid Is Gay. Family podcasts and books like The Conscious Parent are helpful as well.

Surround Them With Role Models

Integrate the stories of LGBTQ persons into what you’re teaching your child so they see themselves. Representation matters in all aspects of life. “One of the things that we do when we go into schools, we bring in LGBT role models to talk to students to really talk to students about their Journey about what it was like for them in school and how they, you know, came to understand who they were and accept who they were,” said Preziosi, Jr.

Meet Them Where They Are

Lean into opportunities to learn about their interests, no matter what they are. “It’s really getting to know your child and getting to know their interests, spending time with your child, and having conversations with your child,” said Preziosi, Jr.

This helps develop a safe space for them to be themselves at home.

Give Them Space To Come To You

Don’t be so excited to flaunt your parenting skills and emotional intelligence that you don’t leave room for the children in your life to communicate what they feel. “It has to be very organic. It has to be very, very natural,” Preziosi Jr. advised. “It’s really up to the child to start that type of conversation. You know, if you think your son or daughter is gay, You know, my advice is don’t approach it. Let them come to you; this is what we hear from our students,” he continued. “Don’t force it. Let it evolve naturally.”

Consider Seeking Another Voice

“Sometimes it’s great to bring someone else into the picture,” explained Preziosi, Jr. “That could be, um, a relative who could be a friend of the family and might be LGBT or an ally.” “A child speaking to their parents may not be the first step.”

It’s important to depersonalize their choice to discuss their feelings with others. The goal is to prioritize your child’s mental health and emotional safety, not your feelings. De-center yourself and focus on their experience.

“Give your child some space because they need to understand it for themselves and accept themselves, and they may do that through friends. They may do that through a counselor at school, they may do that through their GSA Club,” he added.

“Sometimes it’s just harder to have that conversation with your parents or siblings first.”

The post LGBTQIA+ Young People Face Higher Mental Health Risks (Here’s 6 Ways to Support Them) appeared first on Black Health Matters.

Christian Diggs opened up to us about her diagnosis, treatment, and learning to live, learn, and thrive beyond that.

“My first episode occurred on a flight. That day, my life completely changed. Everything in my world suddenly felt disconnected,” she says. “I felt out of control; my mind was not mine.”

“At first, it was really scary and shocking, but after getting a diagnosis. I felt a sense of relief.” Since she comes from a family of academics, she immediately went into research mode to discover everything she could about the condition.

The adjustment took some time.

“I felt like a passenger in my own body,” she says. “I had to constantly remind myself that that phase of my life was over and that I must focus on learning how to live and succeed in this next phase.”

However, since schizophrenia is so misunderstood, Christian experienced many mixed emotions early on. “When I was first diagnosed, I experienced a lot of shame and embarrassment about what I was going through. I felt that I had let my family down,” she explains. “I didn’t fully realize until years later, when my symptoms had lessened, how integral and solid my family’s support had been. Honestly, I would not have made it to where I am today if it weren’t for my family.”

Through her schizophrenia journey, Christian has learned a lot about herself:

I’ve learned that I can change and adapt to tough and seemingly insurmountable situations.

I am capable of more than just surviving my diagnosis; I can live again.

I thought I had lost everything, but with patience and determination, I have slowly gotten back out there and learned to reconnect with people.

I learned to trust that I know what I need to be okay now and ask for help if unsure. When living with symptoms of schizophrenia, it is crucial to have a care team to help you find tools and coping mechanisms that work and make sense for you.

It is essential to stay connected to friends and family and to use outside resources, including those from the advocacy groups featured on the Live Your PosSCZible website. 

I seek joy in my work as a Carpenter!

Christian is now in her 4th year as a Carpenter Apprentice. “Every day, I go to work feeling so much gratitude and awe that I’ve made it to this phase of my life!” Hot yoga is essential to her, too. She started the classes as a way to develop mental discipline. “At first, being in a hot room with so many people was extremely difficult, and I would have to leave the class,” she says. “With time, I could stay longer and longer, and now taking a class is no sweat…actually, a lot of sweat is involved. I also find happiness in dancing and cycling, and I’m learning to roller skate. When I was first diagnosed, I didn’t think that….. living your PosSCZible could become a reality.”

________________________________________________________________________

Since being diagnosed with schizophrenia at 21, Tyson McGuire has discovered that he doesn’t give up easily. “Even though dealing with schizophrenia is a challenge, I try my best not to make sure I don’t spiral down,” he says. “I try to be happy and smile a lot.”

Tyson has a sound support system that includes his mother, sister, and friends, who keep him grounded in reality. They make sure that he’s okay and that he doesn’t isolate himself. “I have had some friends who didn’t understand schizophrenia and how it affects people,” he says. “Some people have bad stereotypes about it. I had one friend whose girlfriend didn’t want me to come over to their house because of my diagnosis.”

“Music also helps me a lot. I play piano and compose my own music, which I started before my diagnosis and continue today,” Tyson says.

If I had to use one word to describe myself today, it would be “perseverance.” Although some of my goals don’t look the same as before my diagnosis, I am finding new ways to Live my posSCZible. I was recently accepted into Ohio State University (OSU), where I’ll continue my physics degree. And I continue to develop skills – like music and art – that I started when I was younger and continue to enjoy today.

The post Taye Diggs and His Sister Christian Want to Change the Conversation Around Schizophrenia appeared first on Black Health Matters.

Claudia Lopez (00:13):

My name is Claudia Lopez. I am the digital marketing and operations manager here at Black Health Matters, and today, I am joined by Autumn Walker. So, Autumn, tell me a little bit about yourself, what mental health means to you, and how you’ve built your career around being able to provide other people with mental health support.

Autumn Walker (00:37):

Yeah, so thank you so much, Claudia, for having me. I’m so excited to be on this platform and platform that really centers the importance of black health and making sure that it’s a part of the conversation and on the table. So, I’m also happy to be a part of that conversation. So as you all may know, I’m Autumn Walker, and I’m a licensed therapist in Maryland I’m also the founder of the Soul Reasons LLC, which is a mental wellness company and a personal development company, empowering black women to overcome imposter syndrome. And I got into mental health. I will say that I didn’t find mental health. Mental health found me. I have always had a deep level of connection, a deep connection with understanding human behavior and why people do what they do. That whole nature versus nurture conversation really just sparked my interest from a very early age.

(01:41):

And I tried to fit into a different career field. I wanted to be a veterinarian and quickly realize like, okay, this is not in alignment with me. And I stumbled across psychology, and it was smooth sailing, well, not necessarily smoothest. It was a rocky road. Nonetheless though, it definitely, it made sense, it made sense. So, throughout my college career, taking all these different courses and classes as a psych major, every single class resonated with me. I just really took in the information. However, it was my counseling techniques course, I believe it was like counseling theories and techniques, something like that, that really drew me in. And I could just visualize myself meeting someone in a dark space and walking with them side by side into the light and it just spoke to who I was as a person. It spoke to my values. It just really called to me.

(02:51):

And so I decided to pursue that career path and enrolled at Johns Hopkins University in my hometown in Baltimore, Maryland. And I was really drawn to their program because there was a strong emphasis on diversity, social inclusion, equity, all those things. And that was something that I felt very passionately about as well since high school. And I carried into my college career and later on into my graduate career and eventually even into my professional career as well. And once I became a licensed therapist, I do not find it to be ironic that it was in 2020 and I’m graduating about a week before or maybe after around the murder of George Floyd. And I immediately had an emotional response to all that I was ingesting on the computer screen, my phone screen, the news. It was just a lot of information. It was a lot of traumatic content that I was digesting, and I didn’t know it at the time, but eventually, I was able to put language to it, and I was experiencing some depression.

(04:15):

I wasn’t eating, I wasn’t sleeping. I was lacking interest and pleasure in things that I enjoy. These are signs of a depressive episode. And I said, you know what? This needs to be addressed more. I don’t see people talking about the correlation between racial trauma and mental health. And that’s where the soul reason was born. It was a call to action against all that I was witnessing to. And so in addition to working my nine to five, working in the school system, working in the criminal justice system, in a detention center with youth, and then eventually virtually with adults, I also was doing this social justice work through mental health, through my platform. And something that I am continuously doing today, even in the lens of the so reasons as well as clinically with my clients, is making sure that everyone engages with me in this capacity, and understands that everything starts with the mind, everything, the way you see yourself, how you perceive the world, how you show up in relationships.

(05:34):

All this starts with the mind. And because we as human beings exist on a spectrum, we have to recognize that there are things outside of us that impact how we see ourselves and how we in our self-image and self-perception and something that we need to consider is the structural systems that are loudly and at the same time silently having a major impact on how we see ourselves. And because, like I said, everything starts with the mind and our identity, and everything is going to flow from that. So our decisions, our choices, how we engage with the world, how we engage on relationships, how we engage with ourselves are going to flow from these inner beliefs that we have about ourselves, which can be heavily influenced by the system. So that was a longwinded answer, just to say as a mental health therapist is something that I do that I feel like I was called to do. And I also use it as a way to intervene and my attempt to dismantle the systemic norms that plagues disenfranchised communities, particularly black folks because I’m black. But at the same time, just overall I believe mental health and starting with the mind can be a source of change in the world.

Claudia Lopez (07:06):

Yeah. So I have a question for you because you did bring up how content that you were seeing at the time impacted your journey. So what are some other ways do you think that a mental health journey is impacted specifically when you are black

Autumn Walker (07:29):

Systemic in addition to the messages that we may receive and may even internalize because they are reinforced time and time again, it’s hard for me to separate the two because I can even say they’re generational, generational patterns. I’m a big believer in the impact of family and how family and upbringing plays a role in how we behave, how we process our emotions, show up in relationships, all those things. And so of course those that definitely can be a connection to our overall mental wellbeing over the course of our journey. Because as children, we’re like sponges. So we’re just soaking it all up. That’s just the way our brains are developing at that time. We’re soaking in all this information and whatever’s being modeled in front of us, we’re going to take and we’re going to run with it. And so some things are very blatant, such as the way our parents may handle stress, the way our grandmothers or grandparents or whoever our guardians are, how they may express emotions the way even in our neighborhoods and our schools, how children are treated and how the adults interact with the children and how a lot of these things will definitely have an impact long-term impact on our overall mental wellbeing.

(09:17):

And at the same time, it’s like it all goes right back to, it’s so hard for me to separate just structural oppression and racism from just even our conversations about the home and our community because it’s so intrusive. However, there can be things that happens more on a microscopic lens, so more micro, and there are also things happening on a macro level as well. So it can be a lot to juggle for sure. And at the same time, it’s kind of hard for me to separate the two because they intersect in so many ways.

Claudia Lopez (09:55):

What are some ways that you see mental health being manifested in physical health,

Autumn Walker (10:05):

Especially in regards to the black community? To our bodies tend to manifest or give us different warning signs that something is off first. And some warning signs that are pretty common is the gut. So your gut is some of the chemical, not neurons, the chemical properties in the gut. They communicate a lot with the chemical properties in our brain. So those butterflies that you feel and that sinking feeling in your tummy when you’re anxious or that loss of appetite or maybe an increase in appetite. So your gut tends to be, I always say it’s definitely one of the major ways that your body is letting you know that something is off. In addition to that chronic pain as well, chronic pain, whether it’s in your chest, your back can also be another way because the body is not meant to hold on to emotion. It’s not meant to hold on, such as stress, anxiety, depression, shame, guilt, all the different emotions.

(11:29):

These things are meant to be felt and released. So when we hold onto them because we don’t have proper or appropriate outlets, it got to go somewhere so it does get stored in the body and it can start to manifest. So that’s where that pain can be coming from, issues in the gut as well. And sometimes this can be seen as physical, but it’s also behavioral as well. Sleep that matters as well. Sleep requires relaxation, but if there’s a lot of restless activity happening in the body, it’s going to be really pretty difficult for the body system to actually relax. And so I definitely find that when we’re referring to just the black community, because mental health is still a novice conversation, sometimes it can be, I would say, a little bit easier for us to be able to just listen to our bodies and pay attention to our bodies to let us know when something is on or when something is very much so off.

Claudia Lopez (12:40):

And that’s a perfect statement because I’m curious how, as you mentioned, being part of a community that often stigmatizes mental health and negates some of the discussions or conversations that we try to have. How do we as a community pour into each other or acknowledge these conversations or how can we do better to ensure that we are acknowledging mental health as a community?

Autumn Walker (13:10):

The first thing that comes to mind for me, Claudia, is to start the example in my family. I used to get made fun of because I was the one who was very mindful about what I ate. I am very intentional about my skin routine, my water intake, and working out. I’m slim by nature, but my granddad was like, what you working out for? You’re already skinny. And I’m like, grand pop, pop. This is for my mental, this is to help me feel good. I feel energetic and alive and more rooted and grounded when I work out. He still doesn’t get it. It’s okay, but I get it though. And I think, but yes, setting the example and because I feel like if we get so caught up in trying force it down people’s throats, it’s going to be very hard for folks, one for themselves and two to see the benefit of it. However, if you are walking and talking, the mental health, they’re going to see it. They’re going to see it. You look lighter today.

(14:48):

Something seems different about you. I can’t put my hands on it. But then we can start to have the conversation. In addition to that, I think it’s also important for us to continue to humanize folks and understand everyone may not be where you are when it comes to just understanding the importance of wellness and health. We have to take into consideration that for generations, this type of conversations, it seemed almost like a luxury or a privilege for generations. Black folks were just trying to survive. So talking about this health thing and this wellness thing. At one point this seemed like it was only for white people. So, depending on, and I can’t even say this is just for older generations because, like I said earlier, as kids, we’ll take this, and we will soak it up because we’re sponges. So I would even say maybe even from millennials, and I don’t know about all about Gen Z, but they seem to be taking the reins and doing their own thing, which I’m not mad at all. Nonetheless, though, I do think it’s important for us to have a sense of compassion and empathy that everyone may not be there yet. And so that kind of loops back into that optimism. Looping back to what I was encouraging you all to do is how about we just start with you, start with you.

(16:19):

And through that consistency and through that genuine desire to want to be well and healthy, allow that to speak for itself. And those who will come, they will come. And I kind of just think about it just one at a time. This is probably one of those things that’s not going to be quick and a snap of a finger. Like I said, there’s generational things going on, cultural things going on. It’s a lot of layers, a lot of reinforced layers, a lot of things that could posing obstacle to progress and change, which is why we got to focus on what we can focus on, which is, and that is what is in your control and that’s you. So start with you and continue to extend, I mean, compassion to others.

Claudia Lopez (17:19):

Something that I love that you said was that it doesn’t happen at the snap of a finger. I think a lot of people want to put a timeframe on how long it takes to create their or to complete their mental health journey. So what do you have to say towards the people who are trying to find a number or trying to say, how long does this take

Autumn Walker (17:44):

To understand what a journey is? I’m always, I do this in sessions sometimes I actually Google, what does Webster say about this? And if I’m not mistaken, a journey is ongoing.

Claudia Lopez (18:00):

It’s lifelong.

Autumn Walker (18:01):

Exactly. And so to that point, I will encourage, I love this new thing that I’ve been, it’s just something that I recently came across. My mind just likes to move. And something my mind landed on recently is to have fun with it. Have fun with the journey, embrace the twist and the turns and the yeps and the downs. Because in each direction that the journey takes you, there’s something to learn. There’s something that you can take away from. There’s something that can propel you to the next level, embrace the journey. And rather than looking for a deadline or an end date, rather than just try to think about it and like, what’s next? What can I learn about me next? What can I learn about how I engage with myself and my community and my partner and my friends? What else am I going to learn about myself on this journey?

(19:07):

And I think also it could be helpful to have someone in your corner such as a therapist to also, because it can get hard. I do not want to romanticize the journey too much because it is hard putting a mirror in front of yourself and seeing you seeing parts that you tried your very best to hide or shadow. This is not easy work, and I think that’s something that often get skipped when we’re addressing mental health because sometimes we can make it look like a lot of glitz and glam. It is sometimes weeping and crying your eyes out. It’s sometimes screaming. It is sometimes going silent. It can have a lot of colors. It’s very colorful, this mental health journey. So in addition to having fun with it, I think it’s also helpful to have someone in your corner such as a therapist, to help you navigate so that you can feel empowered and equipped to be able to steer the boat no matter which direction it goes in.

Claudia Lopez (20:30):

Something that I want to touch on is that you said the things that you tried to hide or the things that you tried to shadow. And as someone who is chronically online, I’ve heard a lot lately about something called shadow work. So can you explain what shadow work is and how that is a part of someone’s mental health journey?

Autumn Walker (20:53):

Yeah. Shadow work is ultimately intentional effort and intentional effort in a processing of understanding some of sometimes unconscious or subconscious behavior that we may engage in because at some point in our lives it was helpful, it was useful, it helped you to push through maybe some difficult and dark situations and because it helped and it worked out, or maybe you had to use it several times on several occasions, it started to become just what I do, nature. It started to become who I am, and next thing you know, it kind of gets tucked away because our brains just started conceptualizing this as you need to do this to survive. However, because the brain is still kind of considered ancient to some psychologists or those in the field, there’s this concept of evolutionary psychology where the brain is still evolving, and it’s still kind of trapped back into caveman in women’s times.

(22:33):

So the brain sometimes doesn’t really catch up to the fact that you are not 10 anymore; you’re actually 30 now, and life is a little different. So you don’t have to stay in that survival mode anymore. You don’t have to engage in these behaviors anymore. They’re actually hurting you more than they’re helping you. However, because it’s shadowed, you don’t see that. We don’t notice what’s that. We just think this is who I am, and this is just how I do things. Like, no, you were conditioned and taught to do it this way because it helped at some point in time, but now it’s time to relinquish that. But that’s scary because it helped you for so long. And so shadow work also means not only bringing it to the light, what can we do now?

Claudia Lopez (23:30):

Accountability,

Autumn Walker (23:33):

There we go. What can we do differently now that still gives you the same functionality, is still protecting you, it’s still helping you, and still keeping you alive and safe, just with less risk?

Claudia Lopez (23:49):

So we talked about what it means to be on a mental health journey, specifically when you’re someone in the black community. We talked about different types of work in mental health and how it contributes to physical health. So, for the people who want to start their mental health journey, this will be our last question: how do they start? Who do they go to? Take me through that.

Autumn Walker (24:18):

Yeah, I think it’s kind of hard to answer that question because different people are in different spaces and places and have different levels of access to care or to resources. So to try to keep it as general as possible. Something that I’ve been encouraging my community to do is to get back to the basics. Start taking care of your basic needs first. So that looks like you’re eating. Are we eating nutritiously?

(24:53):

Are we eating three meals? In those three meals? What are we eating? It looks like physical activity moving your body. And we have even in addition to the food, we have a level of privilege that our foremothers and forefathers did not have. We have so many resources at our disposal now from the internet to just different inventions. There’s so many different ways in which we can engage in physical activity from YouTube to just walking to different free classes on Eventbrite. There’s just so many different ways you can engage in physical activity and even just healthier eating habits as well. Substance use, nobody wants to talk about it. So I will. We have definitely normalized some things in culture around substance use. I’ve recently some self-disclosure just decided to practice full sobriety from all substances and it pulled me back and allowed me to realize, whoa, there’s a lot of normalcy around certain substances and moderation is key.

(26:22):

However, there needs to be more discussion if you ask me about or more education about what is dependency, what is chemical dependency and what is addiction and what is not. And so I would encourage folks to be very mindful of how much you’re in taking any kind of substance use of choice. When are you doing it? How often are you doing it? Why are you doing it? Any patterns you notice around your use. Substance use your physical health, physical ailments, listen to your body. If your back hurts, don’t just throw an icy hot on it. Okay. If it’s continuously hurting you, please check in with your medical provider. If that migraine doesn’t seem like a typical migraine or a headache, you know this isn’t typical, please check in on that. So, for physical illness, pay attention to that. Personal hygiene. We probably would say, isn’t that just a no-brainer? Not for everyone. Actually, personal hygiene tends to be the first thing that goes out the window when people are feeling depressed, anxious, or burnt out. I’ll take a shower later, and I’ll brush my teeth later.

(27:43):

I’ll just throw on the first thing that I see. I won’t even put myself together. Personal hygiene, take care of that. What else up, sleep, duh? That also may seem like a no-brainer. However, sleep is very challenging for many different people, and understandably so. And so I would say get back to the basics first and foremost. That’s something that I think we owe it to ourselves. We owe it to our bodies, and you’re more than deserving of that. Far as where to go if another thing that we have privilege to is I am a big fan of therapy. I think therapy is very transformative and at the same time, I understand that therapy is not for everyone and I am not mad at that. I’m not mad at that at all. There are support groups, they are spiritual leaders, spiritual counseling as well. I think at the same time I do think that we are subjective by nature, so you do need someone.

(28:54):

We do need someone on the outside to check us on the inside. So that can be a coach, a mentor, a spiritual leader, a counselor, an actual therapist, as well as a support group. Nonetheless, though, I do think it is important for you to recognize that, especially as black folks, because we do have this independence thing about us, which is totally understandable. Nonetheless, though, we are also still social beings at the end of the day, so including some sort of unbiased party in your journey or just into your well-being can also be very productive as well. Wow, that was a lot of amazing

Claudia Lopez (29:40):

Information. I think our audience here has much to work with. I hope so. This is a long journey. This is a lifelong journey, as Auta mentioned, and thank you so much for joining me today. Thanks for having me.

The post BHM Interviews Autumn Walker on Mental Health, Self Care & More appeared first on Black Health Matters.

Initially, clutter may appear innocuous; we might justify it as piles of items we’ll eventually address. Over time, clutter can slowly impact our mental and emotional well-being, disrupting the balance we seek in our pursuit of productivity and wellness.

When we speak of movement hindrance, it extends beyond our physical ability to walk freely and enjoy our spaces; it also pertains to cognitive functioning, impacting our ability to focus and process information efficiently.

Identifying Your Clutter

Usually, clutter accumulates because we attach various meanings to our possessions, providing us with reasons to keep them. Navigating the fog of memories and sentimental origins during decluttering can be challenging. Fortunately, VeryWellMind has curated a list of questions you can ask yourself to self-diagnose and determine whether you require thorough decluttering. Take a look at the following questions:

• Do you own anything you never use or no longer need, like clothes that don’t fit or old electronic devices?
• Do you have a “junk drawer” of things you think you’ll need but never use? e
• Do you buy new items to replace lost ones in your house?
• Do you lack access to specific spaces in your home (i.e., you can’t open the door to your basement or park in your garage)?
• Are you afraid to have houseguests over because of the messy state of your home?

If you agree with any of the questions above, you probably have some clutter in your home, but don’t worry; we’ll discuss a few approaches to decluttering.

How to Declutter

Before you begin tackling your clutter, it is essential to remember that it may not be easy. The idea of getting rid of a ton of items usually goes smoothly when it is theoretical, but once you are sitting down and weighing out the sentimental value of a pile of t-shirts, it can be much harder to have helpful discernment. The first piece of advice would be to give yourself grace and be patient; depending on your clutter level, it may not be solved within one day.

Along with being patient, try to be realistic. Setting aside enough time to go through your belongings is necessary. You may dedicate an entire weekend to minimizing your clutter or find more peace in doing half-hour increments over an extended period. Find the time recipe that works best for you.

According to Psychology Today, when decluttering, starting small is best. Give yourself manageable goals, such as tackling one pile of clothes or a messy drawer. When you complete that task, allow yourself to feel proud and approach a new task during your next decluttering session. Another helpful tip is to ask for help. Although bringing someone into your messy space may be nerve-wracking, don’t hesitate to lean on your friends, family, or professionals to help. Sometimes, an outsider’s perspective can help you to detach from possessions that no longer serve you.

If you are struggling with parting with specific mementos, embrace the beauty of technology and snap a photo. At times, we have an abundance of items that we love but cannot afford to store. Taking a picture of the items allows you to keep them while freeing up some physical space. It can also be helpful to decide what you will do with your unwanted items. You may consider donating your items to people needing them or giving them to a thrift store. If you are interested, look up shelters or donation centers in your area to find a place that aligns with your values. Decluttering is about more than freeing up physical space; it also allows you to help others.

As we know, decluttering is a process, and some may say it is a skill that can be sharpened. Just as you may crack open a cookbook to strengthen your knowledge of a baking recipe, consider learning about decluttering.

There is so much media on decluttering regarding different organization methods, maintaining an organized space, and even shopping and purchasing with excellent and thorough intent. Just as decorating your house is a unique and personal experience, decluttering and the emotions attached to it are similar. Whether it be a book, podcast, article, or YouTube video, spend some time to find the method and approach that resonates with you the most.

One approach is the three piles method, which the New York Times mentioned. Based on the area you are decluttering, create three piles: a keep pile, a donate pile, and a discard pile. When you analyze your items, go with your gut, the initial assessment and response. For instance, if you pick up a pair of jeans and immediately think, “These are nice, but I’ll never wear them again,” toss those into the donate pile so someone else can enjoy them. Focusing on that initial thought can take you very far when deciding on the fate of your items.

Yes, Clutter Can Disrupt Your Wellness

If you are still a little wary of the importance of decluttering your space, let’s explore clutter’s impact on our wellness. Yes, it is true. Clutter impacts our mental health more than we may notice. As reported by VeryWellMind, some ways that clutter can disrupt our lives include:

• Increased stress levels.
• Difficulty focusing.
• Procrastination.
• Difficulty with relationships regarding shared space.
• Lower quality of life.

When you are in your home, you should be able to relax and be in a place of comfort, but unfortunately, clutter can manipulate that experience. According to a review by Stanford University, a study of 32 families found a link between high cortisol, the stress hormone, levels of women with a high density of household objects.

Clutter can create chaos when you are subconsciously or consciously unsettled in your home. It can disrupt your entire approach to life. If your kitchen is always messy, you may opt to order out instead of embracing healthier options that can be cooked at home. Family members sharing the same space may experience tension due to sensitivities toward disorder. Procrastination may happen as you aren’t excited to work on a project at a messy desk. Over time, clutter can lessen your quality of life as it attacks different facets of your wellness and weakens your focus as you may lose your sense of purpose. Being overstimulated by your space can significantly impact your health and productivity as your mind struggles to absorb the presence of clutter and the objectives of your day-to-day life.

Clearing your clutter allows you to regain mental clarity and stay on track with your goals.

Enlist Professional Help If You Need It

We’ve mentioned reaching out for help from a professional who is skilled in organizing, but it is also okay to seek psychological help regarding clutter. If clearing your home of clutter is extremely difficult and taxing on your mental and emotional well-being and your interpersonal relationships, consider the possibility of seeking help from a mental health professional. There is nothing wrong with needing someone with mental health expertise to guide you through those feelings, as your clutter may be a sign of something deeper that needs healing. A mental health professional can help you identify the severity of what you are experiencing and equip you with healthy coping mechanisms to navigate the emotions you feel regarding decluttering.

The post Declutter Your Space To Improve Mental Clarity appeared first on Black Health Matters.

Corynne Corbett (00:13): Hi everybody. Corynne Corbett here, Editorial Director of Black Health Matters, and I have the pleasure today of chatting with Vanessa Simmons, actress mommy. But today, I’m talking to her as the founder of U4IA, a website and platform she founded centered on wellness and self-care. And we’ll hear more about why she founded that, what her focus is, what she hopes to accomplish, and what she’s bringing to women with her mission. So welcome, Vanessa.

Vanessa Simmons (01:04): Thank you for having me. I’m really excited to be here and to talk about all things wellness and mental health. So thank you for having me on.

Corynne Corbett (01:13): It’s really, really important for us to have this conversation today or this month because especially talking about wellness and self-care. So why did you start U4IA?

Vanessa Simmons (01:30): Well, I’ve always really been deeply passionate about being able to impact as many people as possible with my platform. I don’t take it for granted. I understand I’m in a very privileged place to have so many ears and supporters. So it was really important for me to get out a message of healing.

And for myself, I wanted to create a community surrounded around the education and inspiration through the world of wellness. The reason why I’m so deeply passionate about that and mental health and well-being, in general, is that being, in general, is because I myself currently deal with anxiety. I’ve dealt with seasons of depression, and being able to tap into resources and find information to help me cope and overcome have really been game changers in my life.

And I feel like it’s important for me to get that out to the community of people who support me, the ears that I do have, and just make wellness the star, put wellness in the spotlight for people to engage in conversation, find ways that they can thrive, ways that they can overcome, because sometimes people don’t talk about these things.

(02:46): We hold it in, and that’s also a form of wellness, being able to talk about it and to be able to find the resources that we need. So, for me, I wanted to be able to give back to my community and the people who support me in an impactful way. And that is through wellness. People are going through a lot of challenges. There are a lot of things going on in the world that are unprecedented, and I feel like our mental well-being should be at the forefront of all of that. And so that was really my inspiration in starting euphoria, just being able to put out information for us all to thrive and live a better quality of life. Whether it be a reminder for people who already are on that journey or introducing new information, new ideas, new ways of coping and healing. Really, it’s all about spotlighting healing in a positive way.

Corynne Corbett (03:42): So, what kind of information do you share on your platform?

Vanessa Simmons (03:47): Everything from ways to prioritize self-care to ways to cope with anxiety. Like I said, I’ve dealt with anxiety, whether that be breathing exercises or different workouts that we can be doing using different supplements to really enhance our wellbeing. Teas are anything within the world of wellness that can enhance our well-being. I’m finding that I’m also finding different experts that I can bring on board and people that I have been interviewing that I have to get some of these interviews up. But things that have fact-based results, science-based results, and things that people can really tangibly tangible apply to their life. So there really is no limit as long as it’s going to be in the realm of healing. I want to share it. I want to get it out there to the people, like I said, that support me and follow me.

Corynne Corbett (04:42): So, let’s talk about anxiety for a minute. How did you know that you had anxiety? Because people don’t know. People can’t put words to feelings sometimes. So, how were you able to recognize the signs?

Vanessa Simmons (04:57): A general feeling of just being overwhelmed from a really young age. I was out there in entertainment doing various different lines of work, whether it be acting or hosting, and I had to come in contact with a lot of people. And the more I would do it, the more I would feel this just general feeling of being overwhelmed. And I just feel like that’s not normal. If I’m doing something that I love, I should be completely enthralled in it and excited. And I am, I love being creative, but I was feeling a general feeling of just being overwhelmed, and it made me tap in and be like, okay, maybe there’s someone I should be talking to. Therapy. It started with therapy, and it evolved from there. So it is definitely about being self-aware and being aware that you need to tap in and realign in some way to bring yourself back, mind, body, and soul.

(05:55): So you can go out and you feel good about yourself and you feel confident when you walk in a room. My confidence was being tested, just feeling generally overwhelmed. And so I was like, you know what? Something has to be done. And then especially when you bring a child into the mix, you don’t want that bleeding over into them. So after becoming a mother, I realize, okay, I can’t go on living like that. That’s not really living life, that’s just merely getting by. And so I had to put some things back in order and it was reaching out, finding resources and tangible things that I can add to my everyday life to enhance my life experience.

Corynne Corbett (06:34): So that’s really interesting. And I think that in our community, sometimes we’re hesitant to look at the resources because we are afraid that let’s say that’s not Christian or that’s not a whatever faith community that we’re in, and that’s not necessarily true. So it is important that we understand that getting help does not necessarily negate faith, for example.

Vanessa Simmons (07:15): Absolutely. I get that all the time when I tell people that I’m diving into wellness, they’re like, well, as a woman of faith, how does that work? And I’m like, okay, well, number one, prayer. My prayer life is first and foremost, but then also being able to look at myself and find the resources necessary to heal. That’s faith in action. And that’s what when you’re praying to God to give you like, oh my God, help me find peace, help me heal. Yes, he will give it to you, but you also have to do the work. You have to do the work, and that’s what that is. Going to therapy, talking to someone so that you can cope while you’re here, but it doesn’t negate God. It doesn’t negate Christ in my life. It’s just showing my faith in action, showing God, I’m serious about what I’m praying for, and you’re showing me the way you got to follow the path. So that’s what I say to that. I have gotten that before. Oh, well, breathing exercise. I’m like, God, put breath in our lungs. So we got to make sure to regulate and take care of our nervous system, and that’s really what the breathing and the meditation and speaking nicely to yourself is all about. God wants that for us.

Corynne Corbett (08:25): Exactly. Exactly. So, what advice do you have for mothers who are giving their all to everyone else and forgetting about themselves?

Vanessa Simmons (08:37): Don’t do that because you cannot feed your family from a cup that’s not full. You need to fill your cup up first. It’s like when you’re on the airplane and they say, before you assist anyone else, you got to put the oxygen mask on yourself. That’s what that is. You have to, and no matter what it looks like, take some time for yourself to realign, whether that be through self-care. For me, it’s as simple as doing my skincare routine and taking a little extra time on myself to make myself feel better. Or if you do have the resources going out for taking yourself on a date, spa date, anything nice, manicure, pedicure, anything to just really soothe your mind, taking five minutes to do a deep breathing exercise and meditation, it all matters. So I would say as a mom, it’s more important that you take those moments because your kids feed off of all the energy we have in our house. So it’s important that your energy is calm and your energy is patient, which they teach us to be, and you can’t be if you’re not taking care of yourself. So it’s really important that you prioritize yourself. It’s not selfish. Self-care is not selfish. It’s actually very necessary to make sure that you’re heading in the right way or healing if you need to.

Corynne Corbett (10:01): So what do you do to fuel yourself?

Vanessa Simmons (10:05): It’s all about balance for me. Like I said, it’s waking up a little bit earlier in my house to take time, to plan out my day, get a little exercise in. Exercise is so important. It doesn’t have to be this big drawn out thing. It can be 10 minutes jumping jacks or on a bike or treadmill, or just simply taking a walk and taking in sunshine. Sun is extremely healing and making sure that I’m okay. So waking up, meditating, even for me work, I love being creative. I’m an actress. I’m very blessed to do what I do. So sometimes getting out and accomplishing goals that I have for myself outside of the family is important too for myself.

Corynne Corbett (10:54): Yes,

Vanessa Simmons (10:55): Yes. About balance.

Corynne Corbett (10:57): So what do you want people to get from U4IA?

Vanessa Simmons (11:04): I just want it to be a source of inspiration and education for people to be reminded of ways that they can prioritize taking care of themselves to have the resources that they need to really thrive. So even if it’s just something that sparks an idea or makes someone go, you know what? Let me go look into taking therapy or just prioritizing themself in some way. So I really just want it to be a source of inspiration, to take a beat. We live in a time where there’s so much hustle culture, and that’s cool and all, but sometimes we need to take a moment, take a beat to realign mind, body, and soul so that we can get back to work in a very healthy way, a more euphoric way. And that’s where the inspiration for the name came from. We thrive, and we want to be living in the most euphoric way possible.

(11:56): Life is a gift and an absolute blessing, and so we need to prioritize our health so that we can experience it and enjoy it and not be weighed down by different challenges that come up, which they will. It’s inevitable. I had to go back into the research I’m doing and writing. Recently I was going through some life challenges and I wasn’t leaning into what I was preaching, and so I had to take a beat, realign and actually take my own advice, started doing my breathing exercises, and almost immediately you do one deep breath exercise almost immediately. You could feel a difference in your mental clarity or taking a magnesium supplement. All of these things are very helpful. Drinking tea, taking time to stop and smell the roses essentially.

Corynne Corbett (12:49): So who inspires you today?

Vanessa Simmons (12:53): Who inspires me? Well, a big piece of my inspiration definitely comes from being a mom. I’m in a chapter where motherhood is very prevalent in my life. My daughter’s 10, so it’s all hands on deck right now. She’s in that preteen phase, so she’s a huge inspiration for me. I just want to be a good example to her and make sure that I’m leading her in the right way. I’m helping to raise a little mini-human, and I want to set her up in life in the right way. So she’s a huge inspiration. And honestly, my moms, I have two moms, my mom, my biological mom, and then I was blessed with a bonus mom, my stepmom. and just as an adult now, and being a mom myself, looking back at the way they handled themselves and the example they gave us, I’m like, wow, that was true inspiration and empowerment. I didn’t realize it at the time because they were just being mom. But as I’m older now, I realize the sacrifices they made and their huge inspiration to who I am and who I’m even evolving to become as a woman.

Corynne Corbett (14:06): That’s great. That’s great. So what advice would you give to someone listening here to find inspiration in their own lives.

Vanessa Simmons (14:25): To dig deep. Health is truly the best form of wealth. I can definitely say that. So prioritize you, and don’t be afraid and don’t feel like it’s selfish, especially if you’re a mom. I know a lot of moms have to deal with mom guilt and struggle with taking time for themselves. So I would say make sure that you carve out some time for yourself during the week and take care of yourself. So yeah, that is my advice and my wish for people to truly thrive in life and live the best possible version of themselves.

Corynne Corbett (15:07): Thank you, Vanessa. I think that’s beautiful and that’s real. I think that what I love about it is people, even though they’re going to see this, let’s say on social media, this is an stuff. Click, click, click, click, click. This is life.

Vanessa Simmons (15:25): Yeah, because we’re clicking, we’re scrolling. We see so many things a day. So my hope is that I can just positively impact just even one person, two people, as many people as I can to just prioritize themselves and see the impact you can have on your life by just taking a few minutes a day to be more mindful of yourself. Yeah.

Corynne Corbett (15:51): Thank you so much.

Vanessa Simmons (15:53): No, thank you.

The post Vanessa Simmons On Self-Care, Mental Health, Motherhood and Her Platform, U4IA appeared first on Black Health Matters.

Being in Garnet’s presence created a safe space to unleash my vulnerability. That happens when you are connected to, seen, heard, and most of all, loved by folks you trust and can claim as sacred family. As I talked and he listened, a collage of feelings and thoughts filled the room. They needed space to breathe and a witness who would not judge them. Before he left, Garnet gifted me a copy of Notes on Grief by Nigerian author and novelist Chimamanda Ngozi Adichie. The book turned out to be the perfect companion for someone like me. Someone struggling to make sense of herself and life in the absence of her mother’s physical presence on Mother Earth.

Throughout my stay in London, I found comfort in Adichie’s words: “We don’t know how we will grieve until we grieve.” They permitted me to define, understand, and experience grief in my own way. Since then, I have come to understand that grief is a spiritual, emotional, mental, and physical response to loss. It is also an energy that makes a home in the body. It happens to each of us throughout our lifetime. There is no way to escape it. It is different for each person. Grief changes us and our lives. It causes us to experience messy and hard moments that leave us feeling overwhelmed, sad, afraid, angry, depressed, out of control, and so much more. It humbles and teaches us that we do not have any control over when it shows up in our lives. If we resist it, we create more suffering and struggles. If we find a way to surrender, we open ourselves up to receive grief’s sacred medicine of grace that we can use to move through our journey.

I have learned to surrender to grief through mothering. Mothering is nurturing yourself positively and upliftingly with loving kindness, compassion, nonjudgment, patience, and forgiveness. When I mother myself, I can practice my self-love and self-care birthrights. Using the five self-love languages I developed in my work with the Thriving Mindfully Academy during the early days of the global pandemic helps me take small steps towards expressing these birthrights. They may help you, too. They include:

1.  Affirm yourself with loving, kind, compassionate, inspiring, and encouraging words (recite affirmations and prayers, chant mantras, sing songs, engage in positive self-talk, journal thoughts and feelings, or talk or write to your mother’s spirit).
2. Honor your body with physical touch and movement (self-hug, reiki, grooming and skincare routine, yoga, tai chi, tennis, walking, biking, strength training, dancing, and other fitness activities)
3. Reclaim your time by prioritizing yourself first and scheduling “ME” time that renews you (rest, sleep, breathe deeply, meditate, participate in activities you love, join support groups, or work with a coach or therapist).
4. Serve yourself by doing acts that express how you care about yourself (schedule a weekly or monthly date to honor your mother in a special way, set boundaries to protect yourself from energy drains, make health appointments, clean and organize home or office space, or do something your future self will thank you for).
5. Celebrate yourself just because you are you with the gift of time, an experience, or a material item that is meaningful (pick something that connects you to your mother).

As you progress in your grief journey, remember you get 1,440 minutes daily. Choose to use some of your minutes to mother yourself in the best way.

Ananda Leeke is a Thriving Mindfully Coach, artist, Human Design Doula, Grief + You Retreat facilitator, and author of Love’s Troubadours, That Which Awakens Me, and Digital Sisterhood.

The post Mothering Yourself as You Grieve Your Mother appeared first on Black Health Matters.

Check out their chat (and the transcript is also below).

Roslyn Young-Daniels (00:15):

So listen, Mr. Rucker. Yes ma’am. What does Black health mean to you?

Lamman Rucker (00:20):

Oh, that’s such a huge question, but really it means everything. It means being, well, it means it’s beyond feeling good. It’s being well, and I think that’s the difference we’ve gotten in the habit of just making sure something hurts. Let me do what I can to feel better. But the problem’s not solved. We don’t really know even where the issue may come from. We know it hasn’t gone away, but we don’t really want all the information because then the truth really forces us to do something different. So, just for me, it’s really my hope that we get beyond the short-term gratification of how we’ve defined black health and really understand the long-term, not just definition, but the long-term value of wellness.

Roslyn Young-Daniels (01:19):

What inspires you?

Lamman Rucker (01:21):

I don’t even know how I found myself here, to be honest with you, but at the same time, of course I would. How can you not? Because I’m a human being, first of all. I live in, I got a body, I have a mind, I have a heart. And even I talk a lot about even just being an artist. I’m always navigating the worlds of what’s happening with other people. Then, as an educator, my life has been committed to children and families and the community. And then there’s countless stories and testimonies of what it means to be well, and you know what unhealthy families look like. You know what malnourished children look like and how all these things are interconnected. How unhealthy environments contribute to us being mentally not well contribute to everything from all the other factors that we can think of. So when you look at cycles of violence, they’re all typically reflections of desperation or fear or other deficiencies that exist.

(02:38):

So that’s something that I was never comfortable with, just being okay with. So one of the things I was taught, one of the things that just I learned, and I don’t even know if this language was given to me, but I just always felt like it was more important to be part of the solution and not part of the problem. So whatever ways I can contribute to how we move the needle forward and heal ourselves, there’s only so much healing of one another that we can do, but we can encourage, facilitate, and model. We can provide information, resources, encouragement, inspiration, motivation, and information. So to me, how many jobs is that? And I’ve just always found my way into that space. But as an actor, artist, educator, activist, entrepreneur, philanthropist, all the adjectives or labels I can put in front or behind my name at some point, it’s just about living in your own humanity and connecting to the humanity in other people.

(03:53):

And I don’t know, maybe even as a little boy, we all want to be superheroes. So, this is my way of saving lives. This is my way of putting an L on my chest, not Superman, just being myself, right? This is my version of being incredible Hulk, or being Spiderman or Batman or all the things you imagine as a child. You want to be part of what’s good. You want to, and I really, even philosophically, I think everybody should figure out what is your superpower? You have it you. There’s something about you that’s special, and that’s supposed to impact some other public and the greater good. And I think the sooner you figure that out and the sooner you even find what that is for you and about you, then you can’t wait to give it away. We can’t take it with us. And if you do, it’s gone once it’s gone.

(04:54):

Unless you give it away to everybody you possibly can, then it never dies. That love, positive energy, healing, teaching, whatever that is, it keeps going. And that’s what’s got us this far. That’s true on this continent. We’ve been dealing with a whole lot of stuff. There’s no way we’d be here without those same elements. So I’m just doing what’s already been done before. It just happens to be on a loop, maybe more public platforms, but I’m living the life and doing the things that my ancestors have been doing for countless, countless, countless years. So I’m just continuing to just do my part in whatever way I can. Best ways. I know how.

Roslyn Young-Daniels (05:32):

That’s wonderful. One last question. When we have these types of events, women make up about 80% of our audience,

Lamman Rucker (05:40):

I didn’t notice.

Roslyn Young-Daniels (05:43):

What can you personally say to the brothers out there to make them be more proactive about their health? To have them show up and engage more in health services processes and in their access to care?

Lamman Rucker (06:00):

Well, that’s one. Hey brothers, all the women are here.

Lamman Rucker (06:06):

Alright. Eight to 80 are here. No, but no, but at the same time, more seriously, I think, and this is the kind of work I’m even actively doing now, I’ve got a mental health tour where one of the topics that always comes up is men being honest about what’s really going on with them. And I think that that’s something that you all can all help us with. Men can do that not only for themselves, but for one another and not just, oh baby, you need to go to the doctor. But it’s that a lot of how we’ve all been socialized, and again, no disrespect is that the woman’s body is the only body that’s important. Our bodies aren’t important. Our job is the work ourselves to death for you, but never to prioritize our own health, our own wellness. And some women actually perpetuate that as opposed to no son, father, husband, brother, daddy, uncle, whatever.

(07:06):

Your body is just as important as mine. Just because you can’t bear children doesn’t make you any less valuable. I need you. I want you here. Do this together. When y’all go get checked, take him with you. And similarly, like I said, hey, come. These shouldn’t be things we do in segments or fragmenting the household. Oh, okay. Oh, there’s a health summit. Okay, alright baby, you go here, you go to that. I’m going to go over here and do this. No, let’s do this. Right? This is a family event. This isn’t a women’s event. And even when it is, there’s still information at these women’s events that benefits us. I’m learning all the time when I’m in the green room, I’m learning all the time. I’m listening. I was having a conversation last night and I’m learning about women coming into their womanhood as teenagers and preteens stuff I’ve never heard.

(08:02):

As long as I’ve been doing this work, as much as I’ve even been involved in educated in reproductive health and working with young girls and families and so forth, I’m learning new stuff every day. So there’s so much to learn. If we stay engaged and we make sure that we are actively participating and not feeling like we’re on the sidelines, this is just as important to us. Even knowing about you all and knowing what’s going on with you is helpful to us. It helps us love you more. It helps us understand you even when we don’t understand you most of the time, or no, I’m saying even when we don’t know what’s going on, there’s ways for us to know and learn and understand that if we’re part of the conversation. Instead, we often see ourselves as doing two different things. Oh, that’s for them.

(08:50):

This is for us. We forget that. However different our bodies are, our bodies are also very much the same. Our hearts are the same. We might go about how we communicate a little differently, but we’re still often asking for the same needs. It’s the same conversation that’s being had. We might just be having it a little differently. So we got a lot of stuff we have to work through. But there’s also ways that some of this can maybe speak to us a little bit more. How is this experience maybe targeted to women in ways that it’s not actually targeted and market to men? Sometimes that happens even unbeknownst to you. So there’s some of that. I think there are things we can do differently, but a lot of it is just encouraging men to tell the truth and acknowledge how well you really are. Like you said, go to the doctor.

(09:41):

The truth doesn’t stop being true just because you don’t go and find out the truth. Our heart health, our bodies, our minds, all that’s important. Don’t wait until something’s a problem before you go to the doctor. Go long before any problems ever show up. So these problems can be prevented. And if we really want to take care of our families, if we really want to provide and show up and protect and all these things, we can’t do that if we’re not here. We can’t do that if we’re not healthy or well inside and out. So you can look as good as you want to look. You have as many muscles as you want, but if you’re not really well, we’re not well. Our families aren’t well, and again, those things perpetuate if we’re not careful. So there are numerous different things, but much of it is just staying connected. Keep us in the conversation, talk to us, and love and encourage us to participate in this in support of you and solidarity with you, but also for our own good.

Roslyn Young-Daniels (10:45):

Awesome. Alright. Thank you, Lamman.

The post Lamman Rucker On Advocating For Health, Wellness and Black Men appeared first on Black Health Matters.

Dr. Camille Adam Jones, Psychotherapist and Wellness Advocate

Roslyn Young-Daniels, Founder and CEO of Black Health Matters

Lamman Rucker Film and Television Star

Roslyn Young-Daniels spearheaded a spirited conversation about mental health in the Black community after the Black Health Matters Spring 2024 summit.

They emphasized the need for transparency and unity.

“This has been an ongoing effort by people in our field to silence the shame and to remove the stigma in mental health concerns in the Black community,” said Adam Jones. She connected health issues that face deep stigma in society to the need for mental health care. “Substance abuse, domestic violence. You know, all of these are often rooted in mental unwellness,” she continued.

Many of these were discussed at length during the national social distancing spurred by COVID-19. “The isolation in COVID allowed everybody to say what is happening worldwide.”

The trio discussed the need for intersectionality in these discussions.

Young-Daniels expressed a desire to include more Black men in conversations about their health and wellness and that of their loved ones. “Now, if you look around this room, it is dominantly women,” she said. “So I asked Lamar, what can you say to our brothers so they feel encouraged to come? And he said, make a place for them at the table.”

Rucker, a host at the Summit, was initially supposed to introduce the two experts and bow out, but he felt welcome to participate because of their warm exchanges and the vibrant audience. “He’s making sure we’re making a place at the table in this discussion,” Young-Daniels added.

The world may have sped back up, and the mask mandates may have been lifted, but the need for mental health care remains more urgent than ever.

Dr. Adams-Jones described how she put her physical health at risk due to an inability to slow down and prioritize. When she was experiencing a medical emergency, her husband told her, “Camille, just stop.”

Her brain would not let her absorb the advice or set the boundaries she needed.

It was difficult for her to pause even while panicking. “I did not know how, and then we got to the hospital, and it was a Black nurse, and I’m texting work. I’m dealing with an HR nightmare, and she says, let me ask you something. Is that text message worth your tomorrow,” she recalled. The question was sobering.

What she was experiencing was a rash onset of superwoman syndrome, something that plagues many Black women. “I believe, in part, we must own some of this. We gotta take the S off our chest and stop trying to be Superwoman,” said Dr. Lowry Lomas.

Rucker described similar pressures men face, who are less likely to gather to discuss it the way women do. “Things are just as real for us, too, and we don’t often know what to do; we don’t have anybody to talk to, even you. You live with us, you’ve birthed us, you’re our sister, you’re our lover, our grandmother. We can’t talk to you; you don’t know how to talk to us, and when we talk to you, you don’t listen,” he said.

He expressed his perspective on the gaps in communication between men and women, stating that men desire a safe space even if they don’t always show it.

“We need you, we want you, trust me, don’t let none of these dudes tell you. They don’t want to be with somebody. We are doing our best to act. Like we don’t need you and focusing on all this, other superficial foolishness, all its fake swag, all this stuff,” he said. “It’s a lie. But that’s our defense mechanism. That’s also how many of us are socialized. Don’t fall into that trap.”

Dr. Adam Jones recommended looking inward before prioritizing romance and creating space for yourself. “As a therapist, I have so many people out here dating who are unavailable to date, brokenness, so thick. Just grieving hard, just nothing fixed, nothing unpacked,” she said.

“What you were doing is just contaminating someone else’s life, producing toxicity to raise children, amongst bringing this grief into the entire community,” she continued.

“When you decide to say, I’m unavailable, I’m gonna sit in the house. You’re doing a community service and a self-care service for yourself.”

The post Your Mental Health: Setting Boundaries Unapologetically appeared first on Black Health Matters.

Please note that National Silence the Shame Day is May 5, 2024, and Silence the Shame and Microsoft will also launch an app on that day.

Corynne Corbett (00:12):

Hi everybody. I’m Corynne Corbett, editorial director of Black Health Matters, and I have the pleasure of chatting today with Shanti Das, founder of Silence, the Shame, and host of the Mibo Show. And we are going to be talking about a really important topic today, which is mental health and wellness. And we’re going to talk today about why Shanti started, silence the shame, and talk today about the importance of speaking about the importance of mental health and wellness and speaking up about it, and stop keeping all of this to ourselves. So welcome Shanti.

Shanti Das (01:09):

Thank you Corynne, for having me. I’m so grateful to you and Deidre and everybody at Black Health Matters. You all do a phenomenal job and it’s an honor to be on your show today. Alright, thank

Corynne Corbett (01:18):

You. So tell me about your background and then what led you to start your nonprofit Silence of Shame

(01:26):

SSS.

Shanti Das (01:28):

Absolutely. So my background is in the music industry and entertainment. I got my start in the early nineties working at LaFace Records, helping to promote and market artists like Outkast Usher, TLC, Toni, Braxton, few household names. And I had a pretty great career over a 20 year span, actually working at a label, but over 25 years doing live events and marketing artists like Johnny Gill and Kelly Price and others after I left the label side. But the reason why I started silence to Shame Corynne is because I went through a lot of my own emotional health and wellness issues, particularly stress related, depression related when I was working in the business in the 2000 decade. But I didn’t really know how to deal with it in terms of my stressors. I wasn’t going to therapy, I didn’t have healthy ways to cope. And so I ended up quitting and walking away from my job in 2010 and came back home to Atlanta.

(02:32):

And then in 2014, my best friend took her own life and that kind of sent me on a downward spiral. And so all of the other stressors and unresolved trauma that I was dealing with came to a head. And I also think it’s important to mention that when I was just seven months old, my dad died by suicide. So this was something that had been kind of this cloud hanging over our family for a very long time. So once I got the help that I needed, I started just openly speaking to friends, family, excuse me, anyone that would listen about what I had gone through and how I was on this journey to silence my own shame. And so started a hashtag, and then the organization was formed and we got our 5 0 1 C3. And here we are seven, eight years later and we exist to educate and empower communities around mental health and wellness. And so I consider myself a mental health advocate and we support Black and brown communities and the work that we do and ultimately the community at large and really just want to help erase stigma. And we look at ourselves as that step before therapy because there is still so much stigma, particularly in the Black community, which being a Black woman, I just find that a lot of us still need the support but are ashamed and embarrassed to go and seek help.

Corynne Corbett (03:52):

And I agree with you. I come from a family of first preachers generation two generations ago, preachers current generation, six therapists in my family, six therapists in my family. But still there is serious stigma around it. But at the same time, we see so many people dying by suicide because it’s not taking your own life. You are choosing to die by suicide. And there are young people doing this, so we cannot ignore this. This is an epidemic. So we need to talk about this because there are children doing this. Who,

Shanti Das (04:52):

And lemme say, it’s interesting you said dying by suicide because a lot of times in our community, we’ll say committed suicide. And I stopped saying that once I learned it denotes a criminal act. And I would also tend to say that sometimes people aren’t choosing, in my opinion, Corynne because they aren’t in their right frame of mind. Exactly. So they’re dying by suicide. But I didn’t want to die even taking myself, for example, I didn’t choose to die necessarily. I just couldn’t stop those thoughts in my head. So, in all fairness to the suffering people, sometimes it feels like a choice, but then it’s uncontrollable on our end. And so we either need medical support or intervention with trauma therapy and that sort of thing to really help shift our thoughts in the narrative.

Corynne Corbett (05:36):

Right. And so, as I mentioned earlier, I have had a couple of other podcasts, and I have interviewed highly functioning people who are no longer here, Ericka Kennedy and Chesley Krist. Oh wow. So, for me, it is a really eye-opening thing, I will say, to talk to people who are vibrant or seemingly vibrant, who are functioning, who are talented, who are struggling internally, who have issues that still can’t choose an alternative such as that. Right. So, having an organization like yours is a lifeline. It is a very important lifeline. So thank you. And I think that people, so for people who are struggling with the idea of therapy, this is an important step for them.

Shanti Das (07:15):

It is. And so we do a lot of what we call community conversations where we’ll have panel discussions with people in everyday life sharing their lived experiences, mothers, educators, you name it, various backgrounds, talking about some of the stressors and things they deal with. And we also include a lot of really great clinicians, whether they’re psychologists or psychiatrists, right, because psychiatrists are medical doctors that prescribe medication, and psychologists do more talk therapy. And so we try to make sure there is a well-balanced range of voices, if you will, on our panels to provide the best information possible. We also have a heavy emphasis Corin on youth and young adults. So we have these programs geared towards youth that are our Teen Cope clinics, and we provide peer to peer support and informational panels. We also do wellness stations where we give them healthier ways to cope, teaching them how to do their own podcasts like this, art, drawing, or building a bike.

(08:22):

Just different things that they can do to occupy their minds when they’re feeling sad and that sort of thing, building up that resiliency inside of them. We also, Corynne just launched our Silence, the Shame University. It’s a program called Climb Up, specifically geared towards college students. And it’s a six month training program. And we are so proud that we have our first cohort here in the state of Georgia with over 28 college students. And it’s again, teaching them leadership skills, but with a special emphasis on wellbeing. We have our own podcast, a Silence Shame podcast that people can tune into. And then lastly, I’m really excited about May, as you mentioned, is mental health awareness month May 5th. We actually have our own day, May 5th is National Silence Shame Day. So this year on May 5th, we’re going to be pushing the community towards our very own silence shame app that will be available on your iOS phones or Android.

(09:16):

We have partnered with Microsoft to bring this app to the community. Yes, there are a lot of other wonderful apps in the marketplace, but we do hope that people will utilize our app and see it as a place that they can go to and provide encouragement, give mental health literacy so they can learn about some of the mental health challenges and disorders also encourage you to do mindfulness and get active and that sort of thing. So we’ll have a daily dose and meditation inspirations, and we’re going to have videos from different influencers throughout the months that we encourage people to do their own little five minute, 10 minute meditations, whatever works for you. So we just want to be able to bring additional resources to our community and it’ll be free on your phones. And so we’re incredibly excited about that. So yeah, we are just trying to do our part to continue to help erase stigma and really build communities and make people in the communities more resilient and have healthier ways to cope.

Corynne Corbett (10:18):

So is your hub primarily in Georgia right now?

Shanti Das (10:23):

It is. We are based out of Atlanta, but we do do national programs when we of course have the funding for it. Just some years ago we did a seven city team mental health tour with Jack and Jill of America. We also, in 2020, we were the mental health charitable partner for the NFL Players Association. So we’re about to apply for another grant with them. So you may see us speaking at events in New York. And for me personally as a mental health advocate, I share my story all around the country as well as some globally. So I’m always putting so shame at the forefront. I just spoke last month in New York at Lincoln Center for Women in hip hop. And so again, but it was about wellness, it was about self-care. Anytime I can find a way to insert myself for so shame and certainly bring the topic to the forefront, I try to answer the call.

Corynne Corbett (11:18):

Yes, yes, yes. I think that’s important. Let’s talk a little bit about the podcast, Mibo Show.

Shanti Das (11:23):

Yeah, so it’s funny, I’ve been this mental health advocate since, again, I mentioned almost taking my own life in 2015, but also I think there’s mental health and then there’s physical health. So I just look at it as health now. So I really try to think of myself as someone that lives Corinne at the intersection of health and culture. So about two, well, let me start here. Five years ago I lost my sister unexpectedly to a blood clot that was a result of a leg injury that she had and the blood clot had formed and she wasn’t aware of it. And it was the first time she had flown. And so there were probably some other underlying things going on. And I think the blood clot led to a stroke and she was gone within 20 minutes to say that was devastating as an understatement.

(12:11):

And then my mother had suffered with Alzheimer’s for about 12, 13 years. And so after my sister passed, I became her sole caregiver watching my mom deal with the Alzheimer’s and being there for her also, she had diabetes and hypertension, and then my brother and now, so it was three siblings now, I mean two siblings. And now I have only one sibling, but my brother suffers with heart disease. And then I, two years ago had my gallbladder removed. So I was like, I really got to also pay attention to a lot of the physical health issues that are happening within my own family that truly, truly plague the Black community. And so I said, I want to start my own company called Ebo, MI for mind, and BO for body. So it’s all about mental and physical wellness. So I launched the Mi Ebo show last year and dedicated it to hip hop 50 and Johnson and Johnson is one of my supporters.

(13:04):

And they provide medical experts for each episode or either a community partner for each episode to talk about which specific therapeutic areas. So I interviewed last season everybody from Mc L to Yo-yo to Charlemagne to Eric, sermon on Heart Health and Roxanne and Shante and I talked about eye health and that sort of thing. So I’m excited about season two, launching on May 1st, and I’m going to have the legendary DJ D. Nice. And we’re talk about Black men’s mental health, and we have Tisha Campbell coming up on this episode, Erica Campbell from Mary Mary. And we’re just in so many more and we’re going to be talking about various health issues either that they’re dealing with or that they’ve seen their family members go through. And so that is why I am just so grateful to you all at Black Health Matters for seeing what I’m doing. Also even just outside of Silence of Shame and really just bringing the conversation about health to the forefront of our community.

Corynne Corbett (14:01):

But I think in terms of what we are both doing, it is about elevating conversations. Number one, looking at what we do as it’s about saving lives. Really what we want to do is saving lives. I come from an editorial background, but I also come from beauty and that’s pretty, that’s cute. You come from music, that’s cute. But really at the end of the day, at the point in which we are in our lives, we really want to do more than things that are cute. We want to do things that are meaningful and purposeful,

Shanti Das (14:42):

Purpose-driven work, to your point in saving lives, saving lives. I’m 53, I’m dealing with menopause. That’s another podcast conversation another day. And so many things are happening to my own body. And I look at my family and the comorbidities that existed within the family, and I’m like, okay, hold up. I really need to pay more attention about what I eat, how I move, what’s going on. And especially working, coming from the music industry, we know that community needs it and I want to be an inspiration to those folks so that while they do have these really rigorous schedules that they are pouring back into their lives mentally and physically.

Corynne Corbett (15:21):

Exactly. Exactly. So as, no, it

Shanti Das (15:25):

Just mind, body, health,

Corynne Corbett (15:27):

Mindbody, health and longevity, those are the things. We encourage all of that and providing information so that we can see people live. Maybe we can be talking about living to a hundred instead.

Shanti Das (15:45):

That’s right. That’s right. Absolutely.

Corynne Corbett (15:50):

What advice do you give, do you have for us to encourage the next generation to be mindful of their mental health?

Shanti Das (16:15):

That’s a great question. I’m sorry. Were you going to No.

Corynne Corbett (16:18):

To be mindful and I guess to be kinder to themselves as well.

Shanti Das (16:24):

It’s funny you say that because that’s how I was going to start with something like that. So thank you Corinne for that question. So my advice to the next generation and being kinder to themselves is first of all, just giving themselves grace. That’s probably a word that the younger folks have heard their moms or grandmoms or pop pops refer to. But it really is something, and it is that kind of unwarranted favor from God. You can give yourself that unwarranted favor, favor that you don’t think you deserve, but that you truly actually deserve. It’s being a little bit more kinder, more gentler walking up. I was speaking last week to a gentleman, Dr. J Barnett, who does a lot of work. He’s a Black male therapist and former NFL player, and he talked about waking up more with a sense of ease instead of just jumping up so quick and putting all that pressure on yourself first thing in the morning.

(17:17):

So for me, I like to wake up and pray, and if that’s not your thing, wake up and do meditation or just wake up and be still. Sometimes there is beauty and stillness. It’s beauty and silence. So you can sit there and process through your feelings before you get your day started. That is eating breakfast in the morning and you don’t have to go and have a full breakfast at IHOP or something like that, but put something in your body, drink water, start the day from the purest form that you can, putting good things into your mind and good things into your body. The other thing I’ll say is be kinder to yourself in terms of taking care of your body. It’s so important that we go to the doctor that we get physicals. People might say, oh, I’m 25, I’m 30 years old. I don’t really need to do that.

(18:11):

Well, yes you do. It’s important just to have that checkup, right? Check in with your mind and check in with your body to see how you’re doing and share that with your peers. Oftentimes, it’s hard to open up to other people. I tell people, get yourself a starting five. What does that mean? We need five people in our lives that we can trust. It could be a doctor, it could be a confidant, a spouse, a girlfriend, whomever you feel like you can trust, a pastor, a life coach. Make sure that there are a few people that you can check in with on a regular basis about mind and body health because not all of your friends will understand and get it, but you need to surround yourself with life-minded individuals, and take charge of your life when you are at a young age. And as you’re starting to grow and your body starts to change, join support groups and don’t keep that information to yourself.

(19:03):

The other thing I would say is also find healthy ways to cope. For me, when I was working in entertainment, it was a very, and I’m sure you can attest to this, it’s a very social industry. There’s always a dinner, there’s always a luncheon, a gathering or something. There’s always champagne and cocktails flowing. And for me, sometimes when I was sad, I would turn and drink a cocktail instead of finding a healthier way to cope. So learning what you enjoy to do, whether that’s exercising, swimming, going fishing, even traveling for me kind of sets my mind and spirit free. So kind of tap back into your inner self and find what things work for you. Again, it is all about finding healthier ways to cope. And I wish I had have had some of those ideals, if you will, and principles and things that I stood on when I was a young girl working in entertainment.

(19:57):

It was just work, work, work, work, work. Amen. I sacrifice so much my mind, body, my family, missing family events and different things. And now here I am 53 years old, my sister’s deceased, my mom’s gone, and I’m just kind of resetting my life right now, if you will. And so you got to be more kinder to yourself. You have to learn how to have healthy ways to cope. You got to try to eat and do the best you can. And that’s not to say everybody’s going to be perfect there. You get your cheat days in, but it’s about having, and I don’t even really believe in work life balance. I think it’s work life rhythm, because life is going to life. You’re going to have changes, you’re going to have ebbs and flows, and you’re going to have good days and bad days, but it’s about trying to weave in those healthy practices to try to help you along the way so that you can actually try to do the absolute best that you can and have those accountability partners that can encourage you to pour into your mental health or to pour into your physical health.

(20:58):

Again, that is why I love you all newsletters, Black health matters. You’re always bringing so many important things, whether it is mental health or physical health to the forefront for our community. And it’s those great reminders. And so yeah, subscribe to your newsletter so that you can know what’s going on. But we have to educate ourselves and we really do have to care about it because the one thing I can say is I’ve lost a lot of people over the years, whether it was due to mental health challenges or just physical health challenges, and their bodies succumb to diseases. And it is up to us because we know that there’s so much in this world that makes it hard for us to have access to good healthcare, to have access to good clinicians and good therapists. And so we have to really educate ourselves and try to stay in tuned as much as we can.

(21:46):

And we have to advocate for ourselves as Black folks. We know when we go to the doctors and hospitals all the time, we don’t always get the outcome that we want, and sometimes we don’t ask the right questions. So educate selves, support organizations like Silence, shame, who are out there trying to educate you about mental health and wellness, and put you towards the resources and all these other great organizations that are doing good work. It really is up to us to take care of our minds and our bodies. And of course, spirit is always constant in my life. So, mind, body, and spirit are actually a real thing. It’s not just a cliche and something that I say absolutely, and that is how I live my life, and I just want people to be more kinder to themselves and just try to live by those moments.

(22:31):

I think that’s why what I ended up calling my organization is so important because, and again, going back to Dr. J Barnett, he’s so profound. Y’all should look him up. King j Barnett on Instagram, he said something else. He said, shame loses power when it’s exposed. That’s good. Whether you expose it to a lot of people or to one person, you are silencing that shame within your own life. So get the help that you need. It is nothing to be ashamed about, nothing to be embarrassed about. And to your point, we are in the business of saving lives. We don’t want anybody to think that suicide is an option, although we know some people do succumb to it. And as I was saying, even with my own father, I forgave my father years later because I realized my dad was sick and he wasn’t in his right frame of mind.

(23:17):

I know he wouldn’t have willingly left his wife and three young children, but he was struggling and he was sick. And so I just want people to be healthy. I want us to have healthy minds, healthy bodies, but we got to do the work. And it starts with us standing up for ourselves and giving ourselves grace and showing up for ourselves as we show up for everybody else. We show up to that job every single day, or we show up on the weekend to the little league with our kids, show up for yourself. Stop. Especially Black women, I’m talking to you. Everything else. Stop putting yourself rather on the back burner for everybody else because when we are dead and gone, life continues. And people will say, oh,

Corynne Corbett (24:03):

That part right there.

Shanti Das (24:05):

I loved her. Karen was amazing, but oh, I got to book this flight. I got this trip going. Life goes on.

Corynne Corbett (24:12):

Very true. So

Shanti Das (24:13):

Take care of ourselves while we are here, while we’re trying to take care of the rest of the world, we still got to take care of ourselves. So you got to budget in time for you, just like you do everybody else.

Corynne Corbett (24:23):

And I’m going to add one more thing. Stop holding grudges over little things.

Shanti Das (24:28):

Oh, yes. Because that leads to stress and anxiety, which can, here’s the

Corynne Corbett (24:33):

Thing,

Shanti Das (24:34):

Mental or physical health challenge,

Corynne Corbett (24:36):

Right? Because if it’s not life and death, at the end of the day, it doesn’t matter.

Shanti Das (24:41):

That’s right.

Corynne Corbett (24:43):

Hundred percent and of the day, it does not matter. And that’s what grand scheme, that’s the thing. If you have not been through really hard challenges, you don’t learn that lesson until it’s really too late.

Shanti Das (24:56):

That’s right. And I’ll tell you, Corynne, I used to get so stressed out, even just at the red light or people driving so crazy, and it would just totally change my mood and the way I approach things for the rest of the day. And so now sometimes when people stress me out, I use this breathing technique called the 4 4 8. And instead of yelling expletives at somebody, I’ll breathe in for four seconds, hold it for four seconds, and then do a long exhale for eight. And I’ll do several repetitions of that. And it really is a good way to recenter myself. And to your point, it’s like not sweating the small stuff. I’ll just do a breathing technique like, you know what? You’re not going to steal my joy. You’re not going to steal my peace today. No, and that is a great point. And it’s a good way to live. Right?

Corynne Corbett (25:45):

Well, tell us how we find silence to shame.

Shanti Das (25:49):

Yeah. So you can find silence to shame on our website@www.silenceshame.com. You can follow us on Facebook at Silence th Shame, or you can follow us on Instagram at Silence the Shame.

Corynne Corbett (26:06):

And

Shanti Das (26:07):

If you want to relate to our organization, we are a 5 0 1 C3 nonprofit. You can text the word silence, S-I-L-E-N-C-E to 7 0 7 0 7 oh,

Corynne Corbett (26:19):

Okay. And then the podcast.

Shanti Das (26:22):

Yeah, saying you can listen to the mibo Show. You can binge season one, or you can check out season two. Again, that’s launching in May at the the mibo, MIBO show. It’s on YouTube for the video version or at the Mi IBO show on all audio platforms for podcasts.

Corynne Corbett (26:40):

Wonderful.

Shanti Das (26:41):

Please make sure to

Corynne Corbett (26:42):

Subscribe and rate us as well. Wonderful. Shanti Das, thank you so much for joining me today. Make sure you follow Silence to Shame and watch the Mibo Show. Folks. Thanks again. Thank you. Have a good day.

The post Shanti Das Speaks To Us About Her Silence The Shame Platform and Making Health & Wellness A Priority appeared first on Black Health Matters.

The Superwoman Schema Defined

According to Berkely News, SWS is characterized by a few things, including the following:

• Feeling obligated to present an image of strength
• Suppressing one’s emotions.
• An intense drive to succeed.
• Feeling a strong obligation to help others.
• Resistance to being vulnerable.

Over time, as we displace our needs to consistently portray an image of strength or continuously put others before ourselves, little by little, ounces of pressure accumulates. Eventually, we are left with pounds of stress. This burden can lead to chronic conditions and many health issues.

How It Manifests in Black Women Over Time

An article from the American Heart Association delves into where SWS starts and how it manifests as Black women age. They gathered information from Amani M. Allen, an associate professor of community and health sciences and epidemiology at the University of California-Berkeley School of Public Health. According to Allen, being a superwoman begins when Black women are little girls, and it ages with them as they become teenagers and continues into their womanhood. SWS and its harmful effects are amplified as Black women are forced to approach both racism and sexism in their journeys of life.

Black women experience the impact of centuries of racism and the residual aspects of unfairness that exist within our systems today. Black women typically earn less than their counterparts of other races. For example, in 2019, compared to white non-Hispanic men, the pay gap for Black women was 38%, as stated by the American Association of University Women. Along with that, we may face limitations regarding opportunities in the workplace. Additionally, Black women face harsh health outcomes, as we often experience a lack of attentiveness in health facilities, and there are so many health disparities impacting us as a collective. To shield ourselves from these things, we tend to suit up in armor that temporarily aids us in suppressing our emotions so that we can appear strong while protecting ourselves from vulnerability. However, this may work temporarily; beneath the surface, all those emotions brew until we can no longer contain the steam. From there, we can be steered down a dark path with doors leading to things such as depression, heart disease, obesity, sleep problems, and much more.

The Historical Context

In an interview with Fox 26 Houston News, Dr. Christine Beliard explained how SWS is connected to history and the necessity for Black women to have safe outlets to be free of their vulnerability. “We have a unique experience. For generations, our ability to be worth anything was based on what we could produce, even literally, who we could produce,” she said.
Dr. Beliard went on to refer to the times of enslavement in America and how Black women were never given the chance to relax or to not be at their best. Productivity was constant and mandatory.

“A lot of the work really is, not that you must go to therapy, but finding a safe space. If you must be hyper-vigilant and take care of this at work and home, you can’t be vulnerable. If you are in a state of hypervigilance, you are in a traumatic response. So, it is important to find a trustworthy space, a place where you can be honest.” she says. “Even if it is therapy or a good girlfriend, you cannot hold that in. We are like pressure cookers. If you hold that in, put on that top, and turn up that heat, it will come out in one way or another.”

SWS is a result of the united effort of Black women as we strive to be dependable and admirable members of our communities while simultaneously exuding excellence to defy false stereotypes of aggression, laziness, and loudness that have historically and unjustly been associated with us. Together, we can deconstruct SWS and evolve into the habit of acknowledging our feelings and the necessity for our wellness holistically.

The Negative Impact of Being a Strong Black Woman

In a wonderful interview with Northwestern Now, Northwestern Medicine clinical psychologist Inger Burnett-Zeigler explained the negative impact of being a “strong Black woman” and highlighted some things Black women can do to strengthen their vulnerability and wellness. She said, “For too long, being strong means avoiding or denying how you really feel. It is holding painful experiences, like trauma, in shame and secrecy. We deal with things by pushing our feelings aside, keeping our eye on the prize, and getting the task done,” she explained.”This is how we survive. We are afraid if we slow down long enough to think about all the difficult things we’ve been through and our pain, we’ll fall apart.

Furthermore, Burnett-Zeigler noted, “Some black women do not have the necessary tools to cope with their feelings healthily. As a result, they may engage in unhealthy coping strategies such as eating unhealthy foods, drinking alcohol, using illicit drugs, being sedentary or a workaholic,” she says. “On the other hand, many Black women do have healthy coping resources such as utilizing spiritual and religious practices. Also, they may be involved in organizations such as sororities, women’s groups, volunteerism, or charity clubs.

Superwoman Schema is evidence of the resilience of Black women and a reminder of the immense societal pressures we face. While we are intelligent, talented, ambitious, and strong, we should also be allowed the space to be vulnerable and authentic. Let’s start making room in the narrative for more self-compassion as we pave the way for generational healing and our collective well-being.

Here are some things we can do:

• Evaluate and prioritize your feelings and be kind to yourself.
• Seek support. Finding a therapist and talking with friends and family are healthy ways to discuss your feelings and to feel understood.
• Set boundaries, try to refrain from stressing yourself out with tasks, and sometimes you have to say no.

The post The Toll On Our Health When We Try to Be Superwomen (There’s Research) appeared first on Black Health Matters.

In her book, Dr. Harden Bradford has given us a contemplative roadmap that allows us to slow down, do some inner reflection, and learn from the insights so we can find healing, but it is an experience we can also do with our friends.

We discussed how our true sister-friendships add to our lives, allowing us to take off the masks we use as protection and be vulnerable. But our attachment styles (one of four ways we connect with our parents) also appear in our adult relationships and factor into our friendships. Helping us understand that we all approach relationships differently.

She also provides insight into friendship breakups and why they can be as devastating as relationships ending. And how to have a productive conversation with a friend who seems to make everything about her.

Finding a therapist can be challenging. Dr Harden Bradford tells us when we might be ready to explore therapy. She gives us some keys to navigating the process and empowers us to feel no obligation to stay with a therapist who doesn’t work for us. And gives us some realistic ways to navigate our progress.

She also believes that we shouldn’t shy away from group therapy. One reason is that the hurts we experience are often within our community, and we should use community to heal. Often, we think we are alone with our challenges, but the experiences of others can offer us new insights.

She delves into how and why the bonds between Black women have cultural, historical, and emotional significance.

Listen to our full chat here.

The post Dr. Joy Harden Bradford on Sisterhood, Healing and The Power of Community appeared first on Black Health Matters.

Dr. Amber’s Know and Grow Podcast

This podcast is informative and inspiring; it is hosted by a Clinical Psychologist and mother of two, Dr. Amber Thornton. In her episodes, Dr. Amber explores the facets of motherhood, relationships, parenting, mental health, and overall wellness. In one of her latest episodes, “Are Your Kids Attached ‘Enough’? Real Parenting,” Dr. Amber and a special guest discuss the intricacies of parenting and the attachments between parents and their children. They also delve into how social media and digital access complicate parenting. They shed light on some culturally relevant parenting tips and tools that can be used to repair mistakes and strengthen parent-child relationships. This podcast can be found on Apple Podcasts and Spotify.

Brown Ambition

Launched in 2016, the Brown Ambition Podcast is filled with information regarding finances. The show is hosted by Mandi Woodruff, a personal finance expert and journalist, and Tiffany “The Budgetnista” Aliche, known for her award-winning financial expertise. The Brown Ambition Podcast is the perfect safe space for Black and brown women to learn, grow, and discuss wealth, how to build it, and how to maintain their finances. In their most recent episode titled “Get The Offer Before You Reject It,” Mandi and Tiffany respond to some of their listeners with life and financial advice. They discussed the stories of women who wanted to take career pivots and how fear can be the thief of joy. The two hosts gave optimism to the layered conversation about change. Brown Ambition can be found on Apple Podcasts, Spotify, and YouTube.

All Black Men Need Therapy

The All Black Men Need Therapy podcast is an easy attention grabber as the title of the podcast tends to make people curious. The hosts, Chief, Bell, and Prentice, engage in honest and vulnerable dialogue surrounding the complexities of life as Black men. In one of their most recent episodes titled “What’s The Cost,” the trio tackles the silent impact of people’s decisions and how they can alter their lives. Chief, Bell, and Prentice touch on monetary costs and life decisions and how those acts of discernment benefit or contribute to our detriment. This podcast can be found on Apple Podcasts and Spotify.

Mind Ya Mental

Another excellent mental health and wellness podcast is the Mind Ya Mental show hosted by Clinical Psychologist and professor Dr. Raquel Martin. The Mind Ya Mental podcast focuses on educating, empowering, and uplifting those seeking guidance through the monumental world of mental health and wellness. In one of her recent episodes, “Why Is The Food So Seasoned?” Setting Successful Goals,” Dr Raquel discusses the liberation attached to setting resolutions, the exploration of one’s relationship with food and diets, and the discovery of happiness in the diverse aspects of life. This podcast can be found on Apple Podcasts and Spotify.

Balanced Black Girl Podcast

The Balanced Black Girl Podcast, hosted by Les Alfred, is an empowering show structured around health, self-care, personal development, and overall well-being. Each episode features special guests who share their insights on their topics of expertise to make listeners feel their best. In Alred’s latest episode titled “How to Strengthen Your Friendships, Make New Friends, and Navigate Friendship Changes with Danielle Bayard Jackson,” Alred and her guest discuss tangible tips on how to overcome challenges regarding one’s social life, making friends, and embracing life changes whether it is a new job, starting a family, or physical distance between friends. They also discuss the connection between friendship and long-term health and how to navigate friendship in all seasons. This podcast can be found on Apple Podcasts and Spotify.

It is important to remember that our mental health and wellness matters. The highlighted podcasts can serve as valuable resources for anyone seeking relatability, growth, and support, so turn your volume up, relax, and nourish your mind.

The post 5 Wellness Podcasts to Add to Your Playlist appeared first on Black Health Matters.

You know the saying that when America gets a cold, our people get pneumonia? The lack of Black mental health professionals poses a significant risk to the wellness of our community. According to the National Alliance on Mental Illness, only 1 in 3 Black adults with mental health issues receive proper care.

Black patients seeking support are forced to face barriers regarding the accessibility of mental health services. Additionally, patients can become lost as they try to navigate the lack of representation, making it even more difficult for Black patients to find practitioners who can understand their unique experiences with cultural competence.

According to the American Psychology Association,  only 5.08% of U.S. psychologists were Black. In 2022, the Association of Black Psychologists (ABPSI) teamed up with the Black Psychiatrists of America and the National Association of Black Social Workers to create a Black Mental Health Workforce Survey. They found:

• 2% of psychiatrists are Black.
• 22% of social workers are Black.
• 7% of marriage and family counselors are Black.
• 11% of professional counselors are Black.

Those who participated in the study shared how this impacts us nationwide:

• 67% reported working in urban cities.
• 16% reported working in suburban locations.
• 6% reported working in rural locations.
• 9% reported that they work in other types of locations.

Economically distressed cities and rural areas have the most significant deficit in trained professionals. Other barriers to care include low reimbursement rates, lack of coverage by employers, and private health insurance programs. Then there are the challenges faced by those covered by Medicare and Medicaid to find providers, The Commonwealth Fund points out.

Black Health Matters spoke with two women on the front lines of this crisis. Arlene Edwards, MA, a Licensed Professional Counselor (LPC) and an International Certified Advanced Alcohol and Drug Counselor. (ICAADC), about the mental health care shortage. And Diane Prosper, an LP, discusses solutions for this systematic issue.

BHM: What impact does the lack of representation have on Black patients seeking mental health care?

Arlene Edwards: Many clients prefer to work with clinicians and mental health professionals who look like them, who they can relate to, and who they feel would advocate for them. The lack of representation of Black mental health professionals often results in individuals not seeking services, cycling through various professionals to find one whom they feel comfortable with, and a distrust of their treatment team, resulting in disengagement and premature discharge from services. In addition, clients may not be as forthcoming with their symptoms and mental health needs.

BHM: What health disparities are most apparent to you regarding mental health care for Black patients?

Arlene Edwards: I have noticed several disparities in the treatment of Black patients, including continued stigmatization around substance use and the use of Medicated Assisted Treatment. Withdrawal and post-acute withdrawal symptoms reported by Black patients tend to be minimized and overlooked, resulting in inadequate treatment and less favorable treatment outcomes.

Due to a lack of cultural competency and sensitivity, I have observed Black patients being committed to psychiatric treatment at a disproportion rate compared to non-black patients, misdiagnoses due to inadequate evaluations, and ineffective medication due to patients’ inability to self-advocate and a lack of mental health professionals advocating for their needs.

BHM: How can we address the underrepresentation of Black mental health professionals in the field?

Diane Prosper: I would say by promoting the field more and presenting the notion that there are options other than being a therapist or counselor who does one-on-one therapy. There are so many avenues that a mental health professional can take. The more we know about the options, the more we can broaden our scope.

BHM: What motivated you to pursue a career in mental health?

Diane Prosper: I was motivated by my culture. I have a Caribbean background, so mental health typically is not addressed. I wanted to show others of the Caribbean diaspora that there are professionals who understand their struggle, their values, and motivations. It is a different kind of relating that can help build rapport and distribute information and tools.

There is a critical need for more Black mental health professionals nationwide; mental health care must be more diverse and equitable. Black patients need the opportunity to find a practitioner that makes them feel safe, supported, and free to be vulnerable regarding their experiences. We hope that soon, our community can receive the care it deserves.

The post Where Are All the Black Mental Health Professionals? appeared first on Black Health Matters.

Working with a Therapist

A therapist, often used as an umbrella term, describes a trained professional who helps clients overcome issues in and around the mental health realm. If you are experiencing any depression, post-traumatic stress, or anxiety, a therapist might be the type of support you’re looking for.

Taryn Crosby, founding partner at MCMCollab, is a New York-based psychoanalytic psychotherapist whose approach is to create an engaging, comfortable, safe, insightful, and enlightening space for her clients. Therapy is “a place to unravel and put yourself back together again.”

Crosby intentionally keeps her clients in the driver’s seat by helping them work through their thoughts, decision-making, and processing versus the “advice-giving” approach.

“Your relationship with your therapist—your ability to be honest and to discuss difficult topics—is the most important factor of an effective treatment,” Crosby explains. “You should ask as many questions as you’d like in your consultation with the therapist.”

Working with a Coach

Someone working with a coach will be expected to act toward their goals. These goals can range from financial—like budgeting or making more money—to physical or personal—like making new friends or reaching a fitness goal. And remember when we mentioned there are different types of therapists? Yep, it is the same for coaches. There are life coaches, leadership coaches, and more.

Kim D’Abreu is a Washington, DC-based consultant and Leadership/Executive Coach who helps her clients find and execute strategies to help them grow professionally while making the journey seamless. When working with clients, D’Abreu says that she considers “aspects of culture, salient social identities and how power manifests in the life of the client as they seek to move from their current reality to a desired future state.”

Having a coach specific to your career needs can help you hone in on what it takes to make you better in the workplace.

On the other hand, if you want to make changes in your personal life and well-being, you might be looking for a life coach. Life coach, therapist, and journalist S. Tia Brown, founder of Ready, Set, Grow Therapy, says, “Therapy is about understanding; coaching is about action.” Life coaches like Brown can help you clarify the goals you have for your life, work with you to identify the steps needed to complete them and help you manage a timeline for said goal.

Whether you choose a career coach, life coach, or some other type of coach, do expect to be held accountable and gain skills to crush those goals you set out for yourself.

You may benefit from a Therapist and a Coach.

Don’t cancel out the possibility of overlap. Both therapy and coaching support us in becoming better versions of our current selves. You may notice that action items may arise after attending therapy consistently. In such a case, you may decide that pairing a coach with your therapy can propel you towards your achievements.

Brown, who you may also recognize from appearances on  The Dr. Oz Show, The Bill Cunningham Show, and E! News, has over a decade of experience as a therapist and a life coach, working with individuals and helping them improve their overall quality of life. She pairs her training from life coaching and therapy to learn her client’s needs and help them on their paths to success.

Prepare for the partnership.

While there are no absolute prerequisites for preparing to work with a coach or therapist, you do have to be in a space where you’re ready to make small changes. No matter which path you choose, there is work to be done. Hard work. And you have to be prepared in all ways to tackle it. It’s also important to note that neither therapy nor coaching are one-and-done. You may need to date around for the perfect fit, switch providers based on your growth and goals, or even take a break and revisit it later. Remember that this journey is yours, and it is up to you to take the steps that work best for you.

Taryn Crosby: MCMCollab

Kim D’Abreu: Partners in Racial Equity

S. Tia Brown: Ready Set Grow!

The post Decision Decoder: Do You Need a Therapist, Leadership Coach, or Life Coach? appeared first on Black Health Matters.

Vicarious bullying is a real phenomenon present in higher education and corporate America. In a literature review written by Laurenda McKinney and two other academics. They note, “Workplace bullying in higher education may destroy self-determination and career progression for marginalized populations because these employees often do not have the dominant culture’s organizational power and executive rank.” While Lincoln University of Missouri is an HBCU, the leader is white.

The paper also explains that the behavior is known as vicarious bullying when bullies are given organizational support, are aided in their mission, and have support from other leaders in the organization who do their bidding. When many Black women working in higher education are in this situation, they start making career moves that keep them safe instead of trying to make career progressions.

In an article written by Leah P. Hollis, Ph.D., who is associate dean for access, equity, and inclusion at the Penn State College of Education, she writes, “Whether workplace bullying is a product of suppressed racism or sexism or a product of an insecure boss abusing an employee, close to 37% of Americans will face workplace bullying in their lifetime.”

According to Dr. Hollis, only five states, Utah, Tennessee, Minnesota, Maryland, and California, have laws addressing workplace bullying.

Harvard Business Review article reports about 46.8 million Americans are bullied at work (30% of the population). A 2021 poll conducted by the Workplace Bullying Institute gives us even more insight:

• 19% have witnessed bullying at work
• 66% are aware of workplace bullying
• 67% of bullies are male
• 65 of the bullying targets are female
• 45% of Black people surveyed had experienced bullying

We also know that when institutions and corporations attempt to address workplace bullying, they engage in some ineffective tactics like putting the burden on the victim to prove their experience, addressing behavior after the individual or company has been harmed, and only recognizing overt acts and hostile behavior as bullying. We know that workplace bullies can be sneaky.

So what does work? Organizations must recognize that this isn’t a problem for individuals; workplace bullying flourishes because of the organizational environment. A systemic approach must be used to change the systems. The HBR article states, “Effective anti-bullying mechanisms are rooted in organizational justice, transparency, a focus on outcomes, and using valid instruments in decision making. They are supported by tools that facilitate inclusive, flexible work; voice; and participation.”

We hope that Dr.Candia-Bailey’s death will be a wake-up call to institutions and organizations to be proactive about the issue of workplace bullying. And for our community to be mindful of how it impacts Black women no matter where they work.

The post Bullying in the Workplace: The Toll It Takes On Black Women appeared first on Black Health Matters.

According to a recent article in the journal Emotion, one of the issues may be that we judge ourselves too harshly when negative emotions occur, especially during the holidays. Anger, disappointment, and anxiety are natural responses to things happening around us. But when we judge those feelings as negative reactions that are bad or wrong, we are more likely to feel anxiety and become depressed. Those who accept that emotions are normal parts of life don’t have the same adverse reactions. One of the authors, Emily Wilroth, assistant professor of Psychology & Brain Sciences at Washington University in St. Louis, said that we can learn much from how we react if we pay attention.

“For example, sadness signals to other people that we need their support; fear can protect us from risky situations; and anger can help us stand up for ourselves and others.”

But even when we accept that negative emotions occur in our lives. Researchers stress that it doesn’t equal agreement with the actions or situations that led up to it. Taking steps to alleviate the factors that stress us out is necessary. And it’s far better than fuming over an issue for days.

So, when feelings become overwhelming, ask these questions: How serious is this? Am I judging my reaction too harshly? What action do I need to take to change the situation? How can I give myself grace, move on, and enjoy the holidays?

While holiday music may have overtaken your playlist, perhaps adding a Bobby McFerrin (Don’t Worry Be Happy)  or Pharrell Williams (Happy) could be a reminder. Or tune into those movies for a little escapism.

The post A Secret to Surviving the Holidays: Don’t Stress the Small Stuff appeared first on Black Health Matters.