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Mini Course: Managing Your Mental Health

12/15/2024

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Starting your mental health journey can be hard, especially if you do not know where to start. At The Unconscious Shift, we crafted a mini-course to help get it started. Check out the YouTube Channel for more. 

Mental Your Mental Health: youtu.be/gQA9DwcoxAI
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The Three R's of Boundaries

2/1/2024

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The journey of wellness is not just limited to physical health. Having healthy boundaries gives you the freedom to engage in your wellness practice. Consider developing healthy boundaries as part of your healthy practice.

The key aspect of developing healthy boundaries is to identify the relationship with the person you are setting a boundary with. Not every relationship or situation deserves the same type of boundary setting. Understanding how open or closed you want to be should be determined by how close or away you want to be towards the other person. To help aid in this reflection, think of three things:
reason, relationship, and respect. 


Reason: What is your reason for this interaction?
Identifying the reason for an interaction helps you make an informed decision about the type of boundaries you will want to develop. For example, if you are just interacting with the person for a specific purpose (e.g., asking a stranger for directions), you probably will treat them differently than the person with whom you are pursuing a romantic future. Different interaction goals means different ways you develop a boundary.

Relationship: Is maintaining this relationship a priority?

If you have determine that maintaining the relationship with this individual is important, you may be more flexible with your boundaries. Keep in mind that the value of the relationships can be re-evaluated.  Having an occasional review process regarding the connection will protect you and the other person. 

Respect: Do you feel respected?
Every interaction should leave you feeling respected, emotionally validated, and heard. If at any point you do not feel respected in a relationship, that may be a sign to review the relationship. Remember, safety first, even in relationships. 

One last thing. 

Treat each boundary-setting attempt as an experiment. Try out a new way of interacting, observe the other person's reaction, and then re-evaluate the situation without judgment. Give yourself grace as you try out something new.

Developing healthy boundaries is a practice; the more you practice, the easier it will get.  What you allow in your space will help you not only say “no” to unhealthy things but also allow you to maintain your “no” for a more fulfilled life. 

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Article Feature: ScaryMommy

8/10/2023

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Racial identity development starts a lot early than people think. Read more about racial identity development and how it shapes childhood beauty ideals. Link to the article can be found here: ​https://www.scarymommy.com/parenting/what-racial-biases-child-sees-in-mirror
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Article Feature: GoSolo

8/10/2023

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Check out a new magazine feature with GoSolo talking about entrepreneurship. Read the full story here: ​https://gosolo.subkit.com/the-unconscious-shift/
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Article Feature: Bustle

2/13/2022

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Excited to be part of the Bustle article looking at the ever famous "Wellness Journal." Read all about the ways that wellness journals can aid in you keeping your 2022 goals. Read the article here: www.bustle.com/wellness/wellness-journal-tips

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The Entourage Podcast Feature

2/13/2022

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Check out my interview with The Entourage Podcast wherever you listen to podcasts! During the episode, I shared some tips for those who need mental health resources especially in the entertainment industry. You know I love to talk about boundaries. Listen here:  smarturl.it/theentouragepodcast
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The Fitness Digest: The Mind Matters

7/9/2021

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Grateful to have the opportunity to join Rob Ford, founder of Get The Steppin', as we talk on the influence that mental health can have on a fitness journey. Click on the image to join the conversation.

To learn more about Get The Steppin' including the next 21 day step challenge, visit their website at https://www.getthesteppin.com/

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A Mindful Moment

5/16/2021

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With the United States starting to open it self back up after being in "pandemic mode" for over a year it may be tempting to jump right back in to our pre-pandemic lives. However, before you jump into the "returning to normal" waters I encourage you to take a "Mindful Moment."
​
Mindful Moment? What is mindfulness? 
Mindfulness is an aspect of many East Asian philosophies that has been around for centuries. It is also an aspect of many religious practices throughout the world. Mindfulness is more than just a trendy act, it is an active practice in which a person is becoming more aware of their own internal workings. It is an intentional refocusing from the outside world to your internal world. Mindfulness is a practice, meaning that is something that an individual is encouraged to do on a regular bases. The key words in this section are ACTIVE, INTENTIONAL, and PRACTICE. 

Why should I try mindfulness?
The benefits of mindfulness has been documented by numerous medical journals. Mindfulness has been shown to reduce stress levels, reduce thought rumination, increase memory and improve focus (Davis & Hayes, 2012). Mindfulness has also been shown to help individuals decrease their emotional reactivity, increase their cognitive flexibility and saw an improvement in their relationships satisfaction (Davis & Hays, 2012). 

How do I start my practice?
It is easy to start your mindfulness practice.  Just keep in mind that your practice should be active and intentional. It may take a while for your practice to become second nature, that is okay because it is a practice. Here are some tips for you to make the practice a bit easier:
  • Designate a time that you will do your practice: Go ahead and put that time in your calendar and do not schedule something over it.
  • Find a comfortable spot to do your practice: Find a quiet, comfortable, spot where you are not easily distracted. 
  • Start small: You may not be ready to do a full hour of mindfulness and that is okay. Start off small and build it up. Again, this is a practice. 
  • Use of technology: Some apps like Calm, Headspace, and Fitbit have free guided mindfulness exercises to help ease you into the practice. Also apps like Liberate and Shine also provide free mindfulness exercises that come from a cultural perspective. 
  • Build a community:  For some individuals they work better in a group. Check to see if your job has a job wide mindfulness group. Check to see if your local hospital host a community mindfulness group, or even if your local community center, or even your favorite online hangout spot. If you are meeting in person please follow your local COVID-19 guidelines. 
Final word
As we transition to this "post pandemic" world, it is important to acknowledge the feelings and thoughts that can arise in that transition. Incorporating an active, intentional, practice of mindfulness can help reduce stress, improve cognitive flexibility and improve awareness of your emotions. Give it a try because the beauty of mindfulness is that it is free to use and accessible to many.  

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Podcast Feature: Just a Thought with E & L

1/27/2021

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On November 17, 2020 I was honored to be a guest on the Just a Thought with E & L. Grab a seat, enjoy and subscribe. 
Podcast description from "Just a Thought"
Episode Title: "Free Your Mind and the Rest Will Follow"
Season 2 Episode 29

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Black Millennials: Identity, Ambition, and Activism

1/27/2021

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I am excited to announce that I am now a contributing editor of an outstanding textbook. 

Black Millennials: Identity, Ambition, and Activism is an edited collection of writings that speak to the unique experience of the Black millennial surrounding aspects of identity, career, and social engagement in modern society and business.

This books is written by Black Millennials on their own unique experience in the fields of racial identity, interpersonal relationships, business, the fight for liberation, and social action. 


Visit http://blackmillennialsbook.com/ for more information.

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    Therapy outside of the room.

    ​Therapy can happen outside of the room, Please take a moment to see how you can take steps toward mental wellness. Read a blog post or listen to my radio features. Follow me on Instagram at TheUnconsciousShift.

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