self-care – Urban City Podcast Group

At 58, Dr. TAS Redefines Resilience, Leadership, Healing, Visibility, and Transformation

Felicia Kelly-Brookins — Tue, 31 Mar 2026 12:00:19 +0000

Major Takeaways:

Endurance alone is not success embracing emotional wellness and reflection is essential for sustainable leadership.
Strategic healing, therapy, and self-care transform trauma into growth opportunities and strengthen boundaries.
Purposeful visibility requires clarity, confidence, and using your voice to create meaningful impact in both personal and professional spaces.

Unlock personal and professional growth with Dr. Teresa A. Smith’s strategies for overcoming trauma, embracing self-care, and stepping confidently into purposeful visibility.

By Felicia Brookins• WHM Presented By Urban City Podcast 6 min read

Dr. Teresa A. Smith, Dr. TAS Bio:

Dr. Teresa A. Smith, professionally known as Dr. TAS, is a media personality, executive editor,
public visibility strategist, and award-winning author who speaks nationally on resilience,leadership, and personal reinvention. With more than twenty years of experience in higher
education, leadership development, and transformational coaching, she helps professionals,
entrepreneurs, and emerging leaders move beyond survival patterns and step into purposeful
visibility.

She serves as full-time faculty in a doctoral leadership program while also leading a consulting
practice that prepares authors, leaders, and business owners for public platforms with clarity,
confidence, and credibility. Dr. TAS is the creator and host of the Talk With TAS Show and co-
host of the live series Real Talk With TAS and OnJerya. She is the author of seven Amazon
bestselling books, including Stronger and Transformation: How Mama’s Wisdom Unlocks the
Secrets to Success. Through her speaking, media platforms, and coaching, she equips audiences
to build resilience, strengthen boundaries, and use their voice to lead meaningful change.

Name: Dr. Teresa A. Smith, Dr. TAS
Age: 58
What is your field of expertise?
Higher education leadership, media visibility strategy, personal transformation coaching,
authorship, and editorial consulting.

How many years were you in that field?
More than twenty years across education, leadership development, media, and coaching.
Expert Framed Interview Responses

1. What did you learn about conflict in your family, avoid it, confront it, endure it?
I learned early to endure conflict more than confront it. Silence often functioned as
protection, and emotions were managed privately rather than expressed openly. As I
matured, I realized that endurance without communication creates internal pressure
that eventually affects relationships, health, and leadership capacity. Today, I approach
conflict with intention. I communicate boundaries, seek resolution, and teach others
how to move from avoidance to empowered dialogue in both personal and professional
spaces.

2. What was your greatest fear as a teenager?
My greatest fear was that my mother would die before I reached important milestones
in my life. That fear shaped my understanding of urgency, purpose, and emotional
responsibility. It also influences the way I speak today about legacy, intentional living,
and making meaningful contributions rather than waiting for the right moment to begin.

3. What version of yourself did you have to outgrow?
I had to outgrow the belief that survival alone defined success. For many high achievers,
endurance becomes a badge of honor while healing is postponed. Growth required
letting go of the idea that my worth was tied solely to performance or resilience. I now
understand that emotional wellness, rest, and reflection are essential components of
sustainable success, and I share that message in my coaching and speaking.

4. What generational messages did you receive about mental health growing up?
Mental health was rarely discussed directly. The generational message was to pray,
work harder, and keep moving. Seeking professional help was sometimes viewed as a
weakness or a lack of faith. Over time, I recognized that spiritual strength and
professional support can coexist. Today, I encourage others to view healing as
multidimensional, spiritual, emotional, and clinical, and to approach self-care as
responsible self-leadership.

5. What does therapy as a form of healing look like for you now versus what you once
thought it would look like?
I once thought therapy meant admitting defeat or endlessly revisiting pain. Now I see
therapy as strategic healing. It is a structured space for reflection, accountability, and
learning healthier patterns. This shift has helped me strengthen my leadership presence
and has informed the frameworks I use to guide clients navigating burnout, visibility
pressure, or major life transitions.

6. How did unspoken trauma show up in your body, relationships, or career?
Unspoken trauma appeared as chronic stress, physical health challenges, and a
tendency to overcommit. In relationships, it created guarded trust and over-functioning.
In my career, it fueled high achievement while masking emotional fatigue. Naming these
patterns allowed me to redesign how I lead my life and work. That experience now informs how I help others recognize hidden stress responses and develop healthier,
more sustainable success strategies.

7. What belief did you hold as a teenager that you have now released or redefined?
I believed I had to carry everything alone. I equated independence with isolation. Over
time, I redefined strength as the ability to seek support, collaborate, and allow others to
contribute. This shift has been essential in both my personal growth and my
professional work, helping individuals prepare for greater visibility and leadership
responsibility.

8. How do you now respond differently to triggers that once controlled you?
I pause instead of reacting immediately. I identify the root emotion rather than
responding only to the surface situation. Through grounding practices, reflection, and
intentional communication, I maintain clarity under pressure. Today, I view triggers as
signals for growth rather than threats, and I teach this approach as a leadership and
resilience skill.

9. At 50 plus, what do you now understand better?
I understand that healing is not a destination but a lifelong rhythm. I understand that
self-care is stewardship, not selfishness. I understand that silence may protect in the
moment, but expression liberates over time. Most importantly, I understand that our
experiences carry responsibility. My purpose includes helping others transform
adversity into leadership strength and use their voice to create meaningful impact.

7 Powerful Ways to Recognize, Treat, and Prevent Seasonal Affective Disorder This Winter

Urban City Podcast Group — Mon, 03 Nov 2025 21:12:18 +0000

Major Takeaways:

Seasonal Affective Disorder is a serious, recurring form of depression triggered by reduced sunlight exposure during fall and winter.
Early prevention through light therapy, counseling, or medication can significantly reduce symptoms.
Awareness and access to care remain critical, especially for urban and underdiagnosed communities.

Seasonal Affective Disorder: How to Recognize, Treat, and Prevent the Winter Depression That Impacts Millions

As the days grow shorter and the temperatures drop, millions of Americans start to feel their energy wane. For many, it’s just a mild case of the winter blues. But for others, the change in season brings something much deeper, heavier, and harder to shake — Seasonal Affective Disorder, or SAD.

While everyone can feel sluggish or less motivated during cold, dark months, SAD is not just about feeling down. It’s a form of clinical depression that follows a predictable pattern, usually appearing in the fall and winter and improving when spring returns. Experts say it can significantly interfere with daily life, relationships, and overall health.

To help people understand the condition and its treatments, Stephanie Cox, a professor in the Department of Behavioral Medicine and Psychiatry at the WVU Rockefeller Neuroscience Institute, shares key insights into how SAD develops, who’s most at risk, and what can be done to bring back the light even during the darkest months.

What Exactly Is Seasonal Affective Disorder

Seasonal Affective Disorder is a type of depressive disorder that’s tied to seasonal changes. Cox explains that it occurs at certain times of the year, most often during the winter and especially in northern latitudes where sunlight exposure drastically decreases.

This lack of sunlight affects the brain in complex ways. Symptoms are thought to be related to reduced exposure to natural sunlight. This decrease in light can affect neurotransmitters in the brain, such as melatonin and serotonin, and disrupt the body’s circadian rhythm.

Those disruptions can alter mood, sleep, appetite, and energy, the key ingredients that shape mental health and day-to-day functioning. For someone with SAD, the result can feel like being trapped in an emotional fog that doesn’t lift until the days get longer again.

When the Darkness Feels Different

It’s normal to feel less energized in winter. Shorter days mean less sunlight, more time indoors, and fewer opportunities for physical activity or social connection. But Cox draws a clear line between temporary winter fatigue and SAD. Many people feel a bit lower in mood or energy when days are shorter. SAD, however, involves a cluster of symptoms that persist and significantly interfere with daily life.

The symptoms of SAD often mirror those of major depressive disorder, including

Persistent sadness or low mood
Loss of interest in activities once enjoyed
Fatigue or lack of motivation
Changes in sleep such as sleeping more or having disrupted rest
Difficulty concentrating
Feelings of hopelessness or guilt
Changes in appetite, particularly cravings for carbohydrates

Cox emphasizes that SAD is not just feeling lazy or unmotivated. It’s a serious mental health condition that deserves care and attention. Because SAD is considered a type of depressive disorder, its symptoms can be very similar and sometimes identical to major depressive disorder.

Who’s Most at Risk

While SAD can affect anyone, certain groups are more likely to experience it. According to Cox, the risk is higher among

Younger people
Women
Those with a family history of SAD
People with existing mood or mental health conditions

Geography also plays a big role. People living in northern regions, where daylight hours can be as short as eight or nine hours in winter, are much more susceptible. In southern states where sunlight remains more consistent, cases of SAD are less frequent.

But with remote work and lifestyle changes keeping many people indoors longer, even those in sunnier areas can develop symptoms of seasonal depression. Cox notes that reduced sunlight exposure, regardless of where you live, can still trigger the biological processes linked to SAD.

How the Brain Reacts to Less Light

Understanding SAD starts with understanding light’s role in our biology. Sunlight helps regulate two major brain chemicals, serotonin which affects mood, and melatonin which influences sleep and circadian rhythm.

During winter, lower sunlight levels can cause

Decreased serotonin, leading to feelings of sadness or depression
Increased melatonin, which makes you feel more tired or sluggish
Disruption of circadian rhythm, the internal clock that manages energy, mood, and hormones

This combination throws the body’s natural rhythm off balance, leaving people feeling tired, moody, and mentally foggy. Over time, this imbalance can lead to clinical depression if not addressed.

Recognizing the Pattern: When Symptoms Begin and End

Cox explains that winter-pattern SAD typically begins in the fall, lasts throughout the winter months, and then improves in spring when daylight increases. The pattern often repeats year after year, and once recognized, it can be a powerful signal to seek early treatment.

People who have experienced this predictable pattern may benefit from starting treatment or preventive strategies early in the fall. That means talking to a healthcare provider before symptoms become overwhelming.

Treatment Options That Can Help

The good news is that SAD is treatable. There are several effective methods to help rebalance brain chemistry, restore energy, and lift mood. Treatment plans often include one or more of the following.

1. Light Therapy (Phototherapy)

Light therapy is one of the most common and effective treatments. This involves sitting in front of a special light box that emits 10,000 lux of white light for about 30 to 60 minutes daily during the winter.

The light mimics natural sunlight and helps regulate serotonin, melatonin, and circadian rhythms. Most people notice improvement in energy and mood within a few days to a few weeks.

It’s important to use light therapy under medical supervision, especially for those with eye conditions or bipolar disorder.

2. Psychotherapy

Cognitive Behavioral Therapy has been proven highly effective in treating SAD. Therapists help patients recognize negative thought patterns and develop healthier coping mechanisms. Behavioral activation, encouraging engagement in activities that bring joy or meaning, can also improve mood and motivation.

3. Medication

In some cases, antidepressants such as Selective Serotonin Reuptake Inhibitors are prescribed to help correct serotonin imbalances. Physicians often recommend starting these medications before winter symptoms begin, especially for people with a history of recurrent SAD.

4. Lifestyle Adjustments

Simple daily habits can make a big difference

Spend more time outdoors during daylight hours
Exercise regularly to release endorphins and improve sleep
Keep a consistent sleep schedule
Maintain a balanced diet rich in fruits, vegetables, and whole grains
Stay connected with family, friends, and community, as social isolation can worsen symptoms

The Role of Prevention and Early Action

Cox emphasizes that people who recognize a seasonal pattern in their mood should act early. Talking with a health care provider can help identify the best treatment options and timing for your specific situation.

For those who’ve battled SAD before, starting light therapy or medication in the fall before the worst symptoms hit can reduce their severity or prevent them altogether. Consistency is key. Maintaining treatment routines even on good days helps prevent relapse.

SAD in Urban Communities: The Overlooked Factor

In cities, where the hustle and bustle never stop, it’s easy to overlook seasonal depression. Urban residents might assume that because they’re constantly on the move, working, commuting, or scrolling late into the night, their fatigue or irritability is just stress.

But urban living can intensify SAD, not protect against it. Skyscrapers block sunlight, workdays are spent indoors, and even weekends are dominated by screen time. Add in gray winter weather, and it’s a perfect setup for reduced natural light exposure.

For people of color, particularly Black and Hispanic communities, SAD may also be underdiagnosed. Studies show that cultural stigmas, lack of access to mental health resources, and disparities in diagnosis contribute to fewer people receiving treatment even when symptoms are clear.

Understanding that SAD is a legitimate, biological condition, not a weakness or mood swing, is an important step in breaking that barrier.

What to Do If You Think You Have SAD

If you’ve noticed that your mood, energy, or motivation drop predictably every winter, here’s what you can do

Track your symptoms. Keep a journal of your energy levels, sleep patterns, and emotions through the seasons.
Talk to a healthcare provider. Mention any seasonal patterns and how they affect your daily life.
Ask about light therapy or counseling. Professionals can help determine whether SAD or another condition is present.
Build supportive routines. Make plans that encourage movement, social connection, and exposure to light.
Avoid isolation. Stay connected to people and activities that make you feel supported.

Remember, SAD is treatable and recovery often starts with recognizing that what you’re feeling has a name and a cause.

Bringing Back the Light

As Professor Cox explains, people who have experienced this predictable pattern may benefit from starting treatment or preventive strategies early in the fall. Awareness is the first step. The next is taking action, whether that’s getting a light box, talking to a therapist, or simply prioritizing time in the sun.

Winter doesn’t have to mean darkness. By understanding how Seasonal Affective Disorder works and how to fight back, you can take control of your mood and mental well-being year-round.

If you or someone you know struggles with depression or thoughts of self-harm, contact the 988 Suicide and Crisis Lifeline by dialing 988. It’s available 24 hours a day across the United States.

Spiritual Self-Care in Everyday Life

Urban City Podcast Group — Sun, 05 Oct 2025 22:40:21 +0000

Key Takeaways

Start with small, manageable actions like a mindful walk in nature or keeping a gratitude journal.
Utilize spiritual practices such as prayer or cultural symbols to connect with your heritage.
These simple acts serve as keys to unlocking resilience and inner peace.

Discovering the Essence of Spiritual Balance

Imagine a world where tapping into spiritual self-care is as thrilling as striking gold. You’re not alone on this journey; many seek balance between hectic daily life and inner calm. Start with baby steps—maybe a mindful walk in nature or jotting down grateful thoughts.

Don’t overlook the power of prayer or cultural symbols familiar to your heritage. Ever wondered how these simple acts can transform your outlook? Think of them as keys to access resilience and inner peace.

Daily Rituals That Work

Connecting with nature is another powerful practice. Take a break from the hustle and bustle by walking in a nearby park or simply sitting in your garden. This nature connection isn’t just calming—it’s transformative. By integrating mindful routines, such as observing the sound of leaves rustling or the feel of grass beneath your feet, you enrich your individual path while honoring unique journeys. By engaging with the natural world, you lower stress and deepen your connection to your innermost self. Incorporating nature walks into your day can also enhance hydration optimization, as the physical activity paired with proper fluid intake can boost energy levels. In fact, many spiritual Americans prefer to spend time in nature for reflection, making it a popular self-care practice among those seeking well-being. Integrate these small, intentional acts into your daily routine for ongoing spiritual well-being.

Role of Prayer and Devotion

Although often overlooked, the role of prayer and devotion is a cornerstone of spiritual self-care that profoundly influences emotional and physical well-being.

Understanding different prayer types can enhance your spiritual journey:

Adoration: Nurtures awe and appreciation, connecting you with the divine.
Confession: Provides release from guilt, although effects vary individually.
Thanksgiving: Cultivates gratitude, boosting well-being especially on positive days.
Supplication: Often linked to envy and challenges well-being but offers a channel for concerns.

Embracing regular prayer can act as a special meditation, reducing stress and improving mood. Both prayer and meditation contribute to emotional regulation and increased self-esteem, offering a transformative synergy for personal growth. Remember, prayer is much more than tradition—it’s an empowering tool for many seeking balance and emotional benefits in life.

It’s a practice that millions find essential for resilience and spiritual growth!

Balancing Modern Life and Spirituality

As you steer through the fast-paced world around you, blending modern life with spirituality might seem like juggling.

Yet, faith integration can ground you. Introducing *faith-filled swaps*—like enhancing playlists with worship music—connects spirituality to your daily routine.

Wear faith symbols as gentle reminders. Mindful technology keeps you anchored.

Engage with art and media as spiritual expressions, maintaining your identity without overly attaching to consumerism.

Align dietary choices with spiritual beliefs; reduce alcohol and unhealthy foods.

Balance tech use, ensuring it doesn’t redefine your values.

Know you’re not alone—about 70% of adults see themselves as spiritual, even as traditional practices dip.

Immerse yourself in diverse traditions.

Personalize your spiritual path, supporting resilience, emotional balance, and inner peace.

Simple Starter Practices

Let’s kick off your journey with some simple starter practices to blend spirituality into your everyday life.

Engage in nature exploration to encourage reflection and mental clarity. Many find peace and perspective walking through a park or hiking in natural settings. By grounding yourself in nature, you might uncover deeper self-awareness.

Try mindful journaling to process emotions and experiences. Reflect on thoughts and write them down, even if just for a few minutes each day. You’ll likely find greater clarity and emotional release.

Consider these easy steps:

Schedule weekly nature walks.
Dedicate 5-10 minutes daily to journaling.
Use silence to prompt introspective thoughts.
Pack a spiritual book for your next nature trip.

These practices can awaken your spirituality and expand your daily life.

Assessment

Embarking on a journey of spiritual self-care?

Remember the saying: “A journey of a thousand miles begins with a single step.” Small daily rituals like journaling or quiet reflection can help you connect deeply with yourself.

Balancing life and spirituality isn’t just for monks; it’s for everyone, including entrepreneurs, parents, and professionals like you.

You can create harmony by incorporating prayer or art into your routine.

Let these practices empower your inner strength and spark conversations that nourish urban communities.

Turning Setbacks Into Setups

Brenda Myers — Wed, 01 Oct 2025 14:15:20 +0000

Urban City Podcast Group

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Major Takeaways:

Setbacks are not failures — they’re redirections leading to new opportunities and growth.
Grace in the grind is essential — you can’t pour from an empty cup, so self-care fuels resilience.
Your circle matters — surrounding yourself with uplifting, supportive people determines how you rise after challenges.

Turning Setbacks into Setups: Empowering Lessons from Dr. Brenda on Resilience, Grace, and Growth

Welcome back, Queens, to another empowering episode of Boss to Boss Female Entrepreneurs Elevation Podcast with Dr. Brenda. I am your host, Dr. Brenda, and let me tell you, today we’re diving into something real, raw, and necessary. Setbacks.

We’re going to talk about setbacks. Now, I know you’ve had them. I know you’ve been there.

You’ve put in the work, stayed up late, sacrificed sleep, money, and sometimes even your peace, and yet things didn’t go the way you planned. Maybe it was a business deal that fell through, a launch that flopped, or someone you trusted who didn’t come through. Whatever the case, I want you to know this.

Your setback is not your ending. I’ll say that again. Your setback is not your ending.

It’s a setup for your next chapter. Wow, that’s kind of hard to believe when you’re going through that something good is going to come out of that, but your setback is your setup for your next chapter, okay? So often we label things as failures when in reality, they’re just redirections. They’re just redirections.

It’s something that wasn’t meant to be. So it’s something that, you know, that wants us to go in another direction. You know, we’re supposed to go in another direction.

So instead of asking, why me? Start asking, what is this teaching me? It’s a teachable moment. It’s a teachable moment. So be open to the fact that that setback is a setup for your next next chapter, okay? When I hit roadblocks in my own journey, I began shifting my perspective.

So instead of this didn’t work, I told myself this didn’t work yet. That word is powerful. Yet.

That means something is still to come. That means there’s something to look forward to. That means that there’s still a chance, right? The word yet creates space for growth, for solutions, for possibilities, you know, for all of that.

Think of failure as feedback. It’s information, not a final judgment. And that mindset shift can change the entire game.

Our mind is a powerful thing. It’s a powerful tool. So we got to be careful what we say or how we think because it can change a lot of things, okay? Grace in the grind.

Let’s talk about that. There’s grace in the grind. Queens, let’s be real.

We carry a lot. You know, I think I touched on this in the last podcast. You know, we’re moms, we’re wives, we’re friends, we’re entrepreneurs, we’re leaders.

You know, the hats stack up. They stack up. And when setbacks happen, our first instinct is often to push harder, to grind more, or even beat ourselves up.

You know, we do that. We beat ourselves up when something don’t go right. But here’s the truth.

You cannot pour from an empty cup. That’s powerful. You cannot pour from an empty cup.

I’ll use this analogy or this example. It’s like when you’re on a plane and flight attendant is giving the instructions. And she tells you what to do when the plane is in trouble and the cups come down, you know, from the top.

You have to put the cup on yourself first before you put it on your loved ones. I know it sounds selfish because I used to think, why can’t I put it on my child first? I mean, I want to save my children. But the fact is, you have to save yourself first before you could save anybody else.

So you have to be the one that’s, you know, healthy or in a position where you can pour into someone else. So you can’t pour from an empty cup. If you don’t have the strength to give it to somebody else, if you don’t have the strength to pour into somebody else, if your cup is empty, there’s nothing to give.

So you have to make sure that your cup is full before you can pour into someone else. So if you’re out of energy, if you have nothing else to give, if you can’t grind, you know, you can’t, you can’t do anything, you can’t be anything to anybody. So you have to make sure that you have something in your cup to pour, okay? Sometimes grace looks like, you know, pressing pause.

You know, it’s okay to press pause. Take a nap, journal, you know, pray, you know, or simply say, you know, I’ll try again tomorrow. It’s okay to do that.

It’s okay to say, I’ll try again tomorrow. You know, tomorrow’s another day. You know, I know you guys remember Scarlett O’Hara, gone with the wind.

That was one of the last things she said, tomorrow is another day. Tomorrow is another day. She had a mindset of, she’s not a quitter.

She’ll do it tomorrow and it’ll be there. You have to think like that. You have to think like, whatever I didn’t get to today, I’ll tackle it tomorrow.

Giving yourself permission to rest doesn’t mean you quit. It means you’re refueling to come back. It means you’re refueling.

When the car is about to run out of gas, what do you do? You put gas in it so it can keep going. Your body is the same way. You got to refuel and how do you refuel your body? You take a nap, you slow down, you eat, you drink water, you step away from everything, you decompress so you can come back stronger, right? Now, I’m not telling you to stay in pause forever.

That’s not what I’m saying. Don’t stay in pause forever. We got stuff to do, you know, and don’t stay in pause for a long time.

Just be smart about it. The key is to take what you’ve learned and strategize your next move. Here’s a quick exercise you can do.

Write down the setback you’re facing and then underneath it, there’s three lessons that you learn from it, okay? And then write one action step you can take in the next 24 hours to move forward. So, in that setback that you had, there is a lesson in there. There’s a lesson in there.

You just got to sit down and think about it. Even when you’re on your pause, even when you’re on your pause, that’s probably when you’re going to have the most clarity. So, I suggest that while you’re sitting out, you know, if you’re on your veranda, on your porch, whatever, just take a pen and paper and then just write down, you know, what three lessons you may have learned in that setback, okay? That’s how we stop setbacks from becoming stop signs.

You know, that’s how we start. A setback can become a stop sign. We don’t want that.

A setback is temporary. It’s just a temporary thing. So, we got to make sure that it is temporary.

So, we learn a lesson from it and then we keep going. And the other thing, you know, you can do is just surround yourself with queens. Surround yourself with queens.

Let’s talk about that. Let’s talk about the power of your circle. Who’s in your circle? Who’s in your circle? Think about it.

Is your circle full of people who have negative energy or is it full of people who’s, you know, constantly talking positively, people who are doing great things, or is it full of people who are naysayers or people who, you know, just feeding off of your energy? Examine your circle and just see what kind of people are in your circle. Is it somebody that’s pushing you to go forward or is it somebody that when things are going bad or when you’re having a setback, is it somebody that’s kind of glad that you’re having a setback? You know, sometimes people are happy when you’re not doing well. You got to kind of be careful about that, you know.

And the truth is, we can’t elevate in isolation. We actually need people. Sometimes people say, I don’t need anybody.

No, that’s not true. We need people. We can’t elevate in isolation because when a setback happens, the voices around you matter.

The voices around you matter. Do you have people reminding you that you are still a queen? Do you have people telling you, you can do this, you got this, even when the crown feels heavy? You know, that’s when you need people the most. Or when the voice is telling you to give up, when those voices in your head tell you to give up, you need those queens around you to tell you, you got this.

You can do it, girl. I believe in you. You know, surround yourself with women who don’t just cheer for you, but hold you.

They hold you up in the storm. They hold you up in the storm. You got this, girl.

You’re strong. You’re strong. It’s just a setback.

Keep going. You need those people. We need those people.

Your community can either fuel your fire or feed your fear. I’ll say that again. That sounded good to me.

Your community could either fuel your fire or feed your fear. Choose wisely. I’d rather have someone to fuel my fire, to energize me, to keep me going when I’m feeling down, when I want to quit, or when something didn’t go right, or I’m in my head telling myself, what am I doing? Why am I doing this? You know, who do I think I am? Why do I think this is going to work? You know, I want somebody in my circle, on my team, telling me, you got this, girl.

You got this, queen. You were made for this. Okay? So, you are not buried.

You’re planted. Sometimes it feels like we’re buried underneath a lot of stuff. You know, we’re buried underneath a lot of stuff, but we’re not buried.

We’re planted. We’re planted. And sometimes, you know, it feels like you’re stuck, but you’re not stuck.

You’re planted there for a reason and a season. You know, we need gardens. Let’s just use this analogy.

We plant seeds in the dirt, and what happens when we plant seeds in the dirt? They grow. They grow through the dirt, and they come out to be amazing flowers. You know, food.

I remember growing up, we had a garden in the backyard. We lived in the city. We didn’t live in the country, but my dad grew up in the country, and you know, he always wanted a garden.

So, we had a small garden in our backyard, and I remember, you know, hating to go out and work in the garden and plant the seeds or whatever, but oh boy, when those cucumbers and tomatoes and all that came up, I was so glad to go out there and pick them and eat them. But guess what? We had to wait during the process for the seeds to grow. So, that’s with life, you know.

You gotta wait for the process for whatever you’re doing to grow. These things don’t happen overnight. They don’t happen overnight, you know, and with the seeds, you know, sometimes it’ll rain, and some of the seeds might get washed away, and then we’ll have to go out and replant them, because guess what? It’s a process.

It’s a process. So, you know, it ain’t even like diamonds. You don’t need pressure to make diamonds.

Diamonds is just, you know, black coal, like a black chunk of coal, and then you put them in the pressure, you know, how do they make them, and then they turn out to be diamonds worth millions. Can you imagine? You know, so I said I had to say, you know, just embrace it. Embrace what you’re going through, and just be ready for the next step.

Be ready for the next chapter, you know. Every challenge is shaping you for greater impact. Every setback is shaping you for greater impact, okay? So, the next time you face a setback, lift your chin, adjust your crown, and remind yourself, this is not the end.

This is a setup for my next victory. This is a setup for my next victory. Wow.

Remember that. If today’s episode spoke to you, share with another queen who is going through, who is having a setback, who’s going through a setback, you know. Remind her the setbacks are not the end.

They are the beginning of something greater, okay? And make sure you subscribe to Boss to Boss Female Entrepreneurs Elevation Podcast so you don’t ever miss an episode, okay? And I want you to keep shining, keep building, and keep walking boldly in your purpose, okay? Now, I have some reflection questions I have for you. What is the one recent setback you’ve experienced and how can you reframe it as feedback instead of failure? I’ll say that again. What is one recent setback you’ve experienced and how can you reframe it as feedback instead of failure? That’s question number one.

Question number two, where in your life do you need to give yourself more grace? Whether it’s in business, family, or self-care, where in your life do you need to give yourself more grace? Whether it’s in business, family, or self-care. That means don’t be so hard on yourself. Just, you know, work on it.

Just give it some time and just gracefully handle it. Don’t put too much pressure on yourself. Question number three, who in your circle lifts you up during tough times and how can you strengthen or expand that support system? I’ll repeat that.

Who in your circle lifts you up during tough times and how can you strengthen or expand that support system? So, those are the three reflection questions that I have for you. So, think about that. Think about those three questions and answer those.

Then also, you know, you can journal. You can journal those answers. That’s even better.

You can journal those answers, you know. And then if you want to, just share those takeaways on social media. I have a social media page.

It’s for boss-to-boss female entrepreneurs and go to that page and join the page. I would love to have you join the page and then share those answers to those questions on social media and just, you know, mention the podcast and just say you got those questions from listening to today’s podcast and put those answers there and just put some encouraging words because we’re all going through it. You know, we’re all going through it.

It’s not an easy road being an entrepreneur, but we’re strong. We’re powerful women. You know, we deserve our crowns.

We deserve our crowns. So, we’re unstoppable. We’re unstoppable and we could turn these setbacks into setups for success.

Okay, I’ll say that again. We are unstoppable. We are turning our setbacks into setups for success.

Okay, I am Dr. Brenda Myers and I want to thank you for listening to Elevation’s podcast with Dr. Brenda. Until next time, bye-bye.

Self-Care Practices That Actually Work

Urban City Podcast Group — Sun, 23 Mar 2025 10:38:17 +0000

Key Takeaways

Engage in regular exercise to boost both physical and mental health.
Plan nutritious meals that nourish your body and soul.
Practice mindfulness to transform stress into calmness.

Effective Self-Care Strategies for Enhanced Well-Being

Let's chat about game-changing self-care tips that genuinely make a difference. Picture prioritizing your well-being with steps that do wonders for your mind and body.

How about starting with regular exercise that gets your heart pumping? Or planning meals that truly fuel your soul?

Craving some peace? You'll appreciate how mindfulness can transform stress into calm.

Immerse yourself in creating boundaries for better sleep.

Intrigued? Let's explore what else can elevate your life!

Enhancing Sleep Quality

Enhancing Sleep Quality is where you begin to truly value your bedtime. The key to better sleep starts with solid sleep hygiene and understanding your circadian rhythms.

Setting regular bedtime and wake-up routines keeps your internal clock ticking in harmony. Waking up at the same time, even on weekends, stabilizes these rhythms, providing you with restful zzz's. Morning sunlight is your buddy here, helping you regulate that body clock. Regular physical activity, such as daily brisk walks, enhances sleep quality by boosting natural sleep hormones and reducing insomnia.

Keep naps short and sweet, avoiding late-day snoozes. Blackout curtains and a cool room set the mood for dreamland, providing a sanctuary built for rest. Noise reduction tools ease disturbances, and a comfy mattress supports good sleep posture.

Resist the urge to use bedrooms for anything but sleep, reinforcing restful boundaries.

Nourishment for Mental Wellbeing

When it comes to improving your mental well-being, what you eat plays a big role. By adopting meal planning with a focus on nutritional balance, you can boost your mood and mental clarity. Life expectancy in different regions can tie back to economic regulation and health policies, indicating the broader impact of diet and health choices. The Mediterranean diet, rich in fruits, vegetables, olive oil, and fish, is a great starting point because it's known to reduce anxiety and depression. Swapping out Western diet staples for legumes and nuts won't just help your waistline but also your mind. Foods high in fiber and omega-3s support the gut microbiome, which links to mental health through the gut-brain axis. Prioritizing a diet rich in fiber and probiotics nurtures your gut's resilience and overall mental wellness. Adding these elements into your meals consistently helps regulate mood and promote mental wellness. Planning your meals with these components shows that nourishing your mind can be empowering.

Energizing Through Physical Activity

Your mental well-being thrives not just from what you eat, but also from how you move.

You'll feel the power of aerobic exercises and weight training in boosting your energy. Engaging in activities like swimming, cycling, or brisk walking can lift your mood by releasing endorphins.

These exercises improve cardiovascular health, making those stairs or morning jogs a bit easier over time. Adding weight training twice a week builds your strength and energy reserves.

Short but regular sessions, like 22 minutes a day, strengthen your body and mind. As you move, your focus sharpens and stress fades, leaving you with enduring energy. Incorporating daily walking can reduce heart disease risk by as much as 30%, further enhancing your overall health and vitality.

Welcome consistent activity as a gift to your well-being, lighting a path to health and happiness.

Cultivating Mindfulness and Relaxation

Ever feel like stress and anxiety need to take a backseat in your bustling life? Cultivating mindfulness and relaxation can really help.

Mindfulness meditation is a powerful tool for reducing stress and improving overall well-being. By focusing on the present moment, you can enhance emotional awareness and decrease rumination. Incorporating breath awareness into your day helps manage anxiety and increase focus.

Techniques like breath focus and body scans can promote relaxation and mental clarity. Regular practice leads to a better quality of life, bringing more calm and balance into your world.

Start small, explore different methods, and gradually integrate mindfulness into your routine. You'll find it easier to concentrate, handle emotions, and steer through daily challenges with grace.

Conclusion

Unlocking the Power of Self-Care

Picture this: You're more energized, your mind is clearer, and stress feels like a distant memory. How did you arrive at this revitalized state? By embracing smart self-care routines that seamlessly integrate into your life! Imagine the synergy of restful sleep, nourishing meals, and invigorating exercise. Visualize setting healthy boundaries that enhance your relaxation and practicing mindfulness that bolsters your resilience. These aren't just habits; they're the keys to a flourishing life. So, are you ready to elevate your self-care journey? Your community is cheering you on every step of the way!