If you take nothing else away from this book, I want you to take one thing with you that I tell myself almost daily. You are more than worthy, and it’s not your fault. It’s not your fault if they didn’t see your worth. That’s their loss! It’s not your fault that you’re constantly working with little rest and feel chronically exhausted. There’s no shame in needing time to rest. In fact, you are courageous in every way for seeking ways to increase your emotional well-being and looking for strategies to increase your peace. Being a Black woman in a world that doesn’t feel like it was made for you is not a figment of your imagination. The world as it is has not been designed to nurture and protect you. And knowing that doesn’t make you a pessimist or negative; it makes you realistic about what is happening around you. It means that you will need to be your biggest advocate. In the same way you might put others’ needs first, it’s important to remember to take care of yourself.
In our quest for understanding, this book delves deep, exploring these questions through the lens of the African diaspora and the traditional culture that many of us crave, but that is still elusive. I knew there was so much that was unspoken—from the loving touch of my mother, or the sound of her voice that soothed my angst, to the cerasee tea she brought me when I was ill as a child. But how did I capture the love and wisdom of the foremothers I had never met, but whose love I felt through our shared cultural heritage and experiences? I wanted to explore all of the wisdom and knowledge we already have in our communities, not the pop culture, quick fixes, self-help, and toxic positivity that we see so much of in this social media era.
This book is about transforming how you treat and talk to yourself, about capturing the nurturing from our ancestral roots and the mothers we didn’t know, but who were able to overcome insurmountable odds so we could be here today. This book is a thank-you to them and an acknowledgment that their sacrifices were not in vain. This book is a way to keep their love and knowledge alive. This book is an acknowledgment of their love. And we receive it.
We are their legacy. We are them, and they are us. Their blood pulses through our veins. And they would want the best for us. Rest. Peace. Not heartache, hard work, disappointment, or struggle. We are our ancestors’ wildest dreams. They wouldn’t want us to endure a nightmare of anxiety, stress, and overwork. They would want us to thrive, not just survive. Self-care and treating ourselves with kindness are at the center of that survival, not another degree or burning ourselves out to get that next promotion, no matter what we tell ourselves to the contrary. We have to wake up and rest. Wake up to the idea that true life begins when we put our own happiness and emotional well-being first. It’s a must. It’s a need, not a want. I want peace for you. You deserve that, and so much more.
If you’re ready to embark on this transformative journey of learning to protect your peace, then let’s delve further. A part of my practice of healing, focusing on my emotional well-being, and taking time for myself on a daily basis has been incorporating journaling and affirmations to sort through my thoughts. The practice gives me the space to process my emotions in a productive way.
Journaling has transcended mere hobby status to become a cornerstone of modern wellness routines. It’s the disciplined practice of recording thoughts, emotions, and experiences, offering a plethora of benefits across the mental, emotional, and creative domains. For Black women, with their unique mental health needs and experiences, this practice resonates even deeper.
In the complexity of the human psyche, self-awareness often emerges as a guiding light. Journaling, in its reflective embrace, cultivates a heightened sense of self-understanding. By giving form to the abstract, writing crystallizes emotions and thoughts, allowing for deeper exploration and insight. In a world awash with distractions, this fosters a return to the inner self, grounding the individual in authenticity and truth.
The therapeutic properties of journaling are well documented,1 and yet its simplicity should not diminish its significance. The act of putting pen to paper can unleash a torrent of emotion, providing a cathartic release for pent-up feelings. This emotional unburdening creates a space for healing, with the pages absorbing pain, frustration, and sorrow, transforming them into a tangible form that can be managed, understood, and ultimately transcended.
Furthermore, journaling forges a pathway to personal development, igniting the conscious pursuit of goals. This written dialogue with oneself serves as both a map and a compass, guiding one toward aspirations while holding one accountable to the chosen path. In the quiet contemplation of written words, there emerges a dialogue with the future self, a negotiation of dreams and desires that aligns purpose with action.
For Black women, the practice of journaling can extend beyond the general benefits, reaching into the heart of unique mental health needs shaped by the intersection of race and gender. The very act of writing becomes a sanctuary, a refuge where experiences of discrimination, marginalization, and societal pressure can be dissected and understood. Here, the pain of the collective becomes personal, and the personal finds voice and validation.
Black women often face unique challenges related to both race and gender. Journaling can be a safe space to process these experiences, articulate feelings, and develop coping strategies. In addition, through journaling, Black women can explore and affirm their cultural identity and heritage. This can foster a sense of empowerment and community connection. Black women may also face disparities in healthcare and wellness. Journaling about health and wellness goals, or even chronicling health symptoms, can be a practical tool for managing and advocating for personal health needs.
By providing a space to reflect on and learn from life’s challenges, journaling can contribute to building resilience. This can be particularly important for Black women, who face systemic challenges and inequalities. Journaling can be a solitary activity, but it can also be shared with support groups or therapists. This collaborative approach to journaling can help build a support network tailored to the specific needs and experiences of Black women.
Moreover, the celebration and affirmation of cultural identity find fertile ground within the pages of a journal. Black women can explore, articulate, and embrace their cultural heritage, weaving narratives that honor their roots and resonate with their individual and communal identities. This exploration becomes a dance with history, a poetic affirmation of self that echoes the wisdom of ancestors and the vitality of contemporary existence.
So, journaling is more than a wellness practice; it is a symphony of self, a dialogue with the soul that transcends the mundane and reaches into the essence of being. Its benefits, rich and diverse, find particular resonance with Black women, echoing the unique mental health needs that shape their lives. Journaling becomes a bridge between the internal and external worlds, a sacred space where the personal meets the universal and where the inked page becomes a mirror reflecting the complexities, joys, and sorrows of human existence.
Another dimension of a meaningful wellness practice grounded in emotional self-care is the inclusion of daily affirmations. Affirmations, those deliberate and positive declarations intended to foster a supportive mental environment, transcend mere words to become powerful tools within the wellness landscape. A practice imbued with intentionality and consciousness, affirmations shape thought patterns, cultivate positivity, and align the mind’s pursuits with the heart’s desires. For Black women, given their unique mental health needs shaped by the interplay of racial and gender dynamics, affirmations assume an especially profound role. They become both a shield and a song, resonating with inner strength and cultural pride.
In the pursuit of wellness, affirmations function as architects of thought, molding the mental terrain to create landscapes imbued with positivity, resilience, and self-belief. Through repeated declarations, the mind learns to replace negative, self-limiting beliefs with constructive, empowering truths. It’s akin to planting seeds in a garden of consciousness, where, with nurturing care, they grow to become blooming thoughts that enrich life’s experience.
The resonance of affirmations with mental well-being lies in their intrinsic connection with the self’s narrative. They are a conversation with the innermost self, a dialogue with aspirations, fears, and hopes. This conversation transcends the superficial to delve into self-identity, fostering a relationship with the self that’s rooted in acceptance, compassion, and understanding. In the reflection of these positive words, the individual finds not just solace, but empowerment.
Affirmations are also gateways to mindfulness, anchoring the individual in the present moment. They act as reminders of the present’s intrinsic value, drawing attention away from past regrets and future anxieties to the here and now. In this sacred moment, affirmations become a meditative practice, harmonizing mind and body in a symphony of present awareness.
The practice of affirmations finds a particularly poignant voice among Black women, given the multifaceted challenges they often face. Society’s stereotyping, discrimination, and gender bias create a unique mental battleground that demands resilience, strength, and self-assurance. Affirmations become a nurturing voice in this environment, echoing with affirmations of beauty, wisdom, and strength that resonate with the richness of Black culture and identity.
These affirmations, carefully chosen and lovingly repeated, act as balm for the scars left by societal injustices. They remind Black women of their inherent worth, their unbreakable connection with a vibrant cultural heritage, and their right to happiness and fulfillment. In a world that may sometimes overlook or undervalue their unique experiences, affirmations become a self-affirming declaration of existence, worth, and empowerment.
The communal aspect of affirmations, shared among Black women in support groups or circles of friends, weaves a fabric of collective strength and understanding. These shared words resonate with common experiences, joys, and struggles, creating bonds that transcend individuality and embrace community.
Affirmations as a wellness practice are not mere utterances, but a rich tapestry of intentional positivity, self-awareness, empowerment, and healing. For Black women, they are a poetic dance with the self, resonating with the unique mental health needs sculpted by their individual and collective experiences. In the echo of these powerful words, there’s a melody of resilience, a song of self-love, and a chant that speaks of a timeless connection with a vibrant and unbreakable cultural legacy.
journaling questions 
1.How would you personally define peace, self-care, and emotional well-being in your life? How do these definitions align with or differ from societal or community perspectives?
2.What strategies or methods are you currently employing to take care of your mental health? How effective have these been in promoting your overall well-being?
3.Have you engaged with traditional mental healthcare practices? If so, what has your experience been like? What differences or similarities have you found between these methods and your personal or community-based approaches to mental health?
4.Are there any ancestral or cultural methods of emotional well-being that you practice or feel connected to? How do these methods contribute to your understanding and practice of peace and self-care?
5.Have you ever utilized journaling or affirmations as a form of self-care? How have these practices impacted your emotional well-being?
6.What challenges or barriers have you faced in your journey toward achieving peace and emotional well-being? How have you addressed or overcome these challenges?
7.How do your family, friends, and community support or influence your practices of self-care and mental health? What role do these relationships play in your overall emotional well-being?
8.What goals do you have for your emotional well-being and self-care practices? How are you planning to achieve these goals, and what resources might you need?
9.How would you describe the conversation around mental health and self-care within the community of Black women? What unique experiences or perspectives do you feel you bring to this conversation?
10.How do you see the intersection of your identity as a Black woman with your self-care and mental health practices? Do you feel that there are unique aspects of your experience that require specialized understanding or support in the mental health field?
affirmations 
1.I am worthy of peace and tranquility: My inner peace is a reflection of my strength, and I prioritize nurturing it every day.
2.My self-care is a necessary priority: I embrace taking care of myself, knowing that self-care is not selfish but essential for my mental and emotional well-being.
3.I am resilient and strong: My heritage and personal journey have shaped me into a resilient woman, capable of overcoming challenges with grace and wisdom.
4.I am in control of my emotions: My feelings are valid, and I honor them by allowing myself to feel and then moving forward, guided by my inner wisdom.
5.My mental health matters: I am committed to seeking support when I need it and taking the steps necessary to nurture my mental well-being.
6.I honor my ancestors through my self-love: I recognize the wisdom and strength in my lineage and honor it by loving and taking care of myself.
