Safe Place For Brown Girls

Mom Care Over Self-Care: Breaking Burnout and Nourishing the Soul | Precious Williams - 024

Every day you’re pushing through, holding everything together for work, family, and everyone around you. And sometimes, you just want to step back and breathe. At work, you have no problem requesting PTO. But as a mom, you feel guilty for even wanting a break. The truth is, never taking that break is what leads to burnout. That’s why my guest today, faith-based wellness coach and busy mom Precious Williams, is here to help you feel confident about needing a mom break and to actually enjoy it. Hidden Burnout and Breaking Free (00:00:03 – 00:09:57) ·  You’re hiding behind the smiles, routines, and expectations. But deep down, you’re burned out and feeling stuck in motherhood.  ·  Precious shares the moment she realized she was running on empty, feeling stuck and constantly pulling energy from tomorrow just to get through today.  ·  Her message is simple: admitting you’re burnt out isn’t weakness, it’s the first step toward healing. Even taking a few quiet moments for yourself can be a real form of self-care. The Myth of Balance vs. Choosing Harmony (00:08:04 – 00:09:57) ·  You’ve probably heard you should “find balance,” but Precious explains why that idea sets moms up for disappointment. Instead, she invites you to aim for harmony.  ·  Harmony means your life shifts with your seasons, your needs, and your energy. You don’t have to do it all at once or be amazing at everything every day. It’s okay! Breaking Generational Patterns and Finding Support (00:13:22 – 00:18:47) ·  For generations, we’ve been watching our mothers and grandmothers grind without rest and believing it’s normal.  ·  Precious talks about how those beliefs around strength and sacrifice can quietly lead to burnout, especially in communities of color.  ·  She encourages you to honor where you come from while also giving yourself permission to write a new story. One where asking for help and setting boundaries is an act of love, not rebellion. Practical Ways to Restore Your Wellness (00:09:57 – 00:23:25) ·  To keep from letting everything get to you, watch out for burnout signs like constant fatigue, snapping easily, and feeling disconnected.  ·  Precious shares how building your own “village” of support and getting clear about the kind of help you really need.  ·  Her reminder to every mom listening: you can love your family and still love yourself. You’re allowed to want both motherhood and joy. “Burnout often creeps in when you feel trapped, even if you love your kids and chose this life. It can take a coach, experience, or just a moment of reflection to realize you have the power to start changing how you feel.” - Precious Williams.  Book a session with me. Whether it’s anxiety, depression, trauma, or just not feeling yourself - let’s talk. Go to FortisMentisPsychiatry.com/help [http://fortismentispsychiatry.com/help] to schedule an appointment.  Resources Find Precious Williams on all social platforms at @PreciousKWilliams [https://www.instagram.com/preciouskwilliams/?hl=en] and visit preciouskwilliams.com [http://preciouskwilliams.com] to learn about her Harmony Retreats and coaching programs tailored for moms. Fortis Mentis Psychiatry Our Services | Fortis Mentis Psychiatry [https://fortismentispsychiatry.com/services/]

It’s Never Too Late to Pivot: Redefining Yourself Through Courage, Awareness, and Faith | Dshawn Russell - 023

Life is full of moments that force us to pivot. Getting married, having a baby, starting a new job, or even losing one can completely change the direction of your life. These experiences can help you grow or hold you back, depending on how you respond to them.  When you face them with fear or negativity, it can keep you from moving forward. In this episode, I sit down with Dshawn Russell, CEO of Southern Elegance Candle Company.  She opens up about the challenges she has faced and how she chose courage, awareness, and faith in the middle of uncertainty. Her story is a reminder that it is never too late to shift, grow, and redefine who you are. Dshawn’s Journey of Pivots (02:06 - 04:26) ·  She began her career in education and loved working with young people. But after turning 40, she felt a pull to do something different and decided to take a leap into entrepreneurship.  ·  Not long after, she became a mother. A few years later, she went through a divorce. Then, at 50, she made another major shift by returning to traditional employment after years of running her own business. ·  With so many life changes in a relatively short time, you might think it would be impossible to keep it all together. But she never saw these pivots as failures or setbacks. ·  To her, they were simply turns in the road. Each one required a small adjustment to stay aligned with the life she wanted to build. Why Pivoting Is Hard & How to Overcome Fear (04:26 – 08:02) ·  Dshawn discusses the deep fear of the unknown that holds many back from making big changes.  ·  Her advice: “Do it scared.” Don’t be afraid to push past societal expectations so you can play small. Instead, honor your inner voice.  Practical Steps to Start a Pivot (08:02 – 13:09) ·  When considering a pivot, Dshawn suggests assessing your options, understanding your unique circumstances, and making the best choice for your current situation.  ·  She stresses the importance of making a decision, committing to it, and adapting as new opportunities arise. Faith, Confidence, and Trusting Yourself Faith (13:09 – 18:40) ·  Trust every version of yourself, including your past, present, and future, when making and adjusting decisions. Dshawn also emphasizes the importance of stopping comparisons with others and instead owning your accomplishments. Redefining Failure and Final Words (18:40 – 21:14) ·  Do not view failure as defeat. Instead, see it as a lesson that helps guide you in a new direction. Every step you take, even the hard ones, is part of your growth and is still moving you toward where you want to be in life.  “Sometimes you just have to make a choice based on the current situation that you are in and then make that decision, the right decision for you in that moment. Later on, you can make a different decision.” - Dshawn Russell.  Book a session with me. Whether it’s anxiety, depression, trauma, or just not feeling yourself - let’s talk. Go to FortisMentisPsychiatry.com/help [http://fortismentispsychiatry.com/help] to schedule an appointment.  Resources Connect with Dashawn Russell through Southern Elegance Candle Company [https://www.secandleco.com/?srsltid=AfmBOoqvucODaSe3aEGL76lJ-s_j6LWyq2qNdCRiK0w9N1sYwOyoG9tM]for all your home fragrance needs, and be sure to tune in to her upcoming podcast, Grit and Good Sense [https://www.instagram.com/dshawnrceo/], where she'll dive deeper into topics of resilience, growth, and thriving through change. Fortis Mentis Psychiatry Our Services | Fortis Mentis Psychiatry [https://fortismentispsychiatry.com/services/]

The Gut-Brain Connection: How Healing Your Gut Can Transform Your Mental Health and Energy | Paula Richardson - 022

Have you been feeling tired, irritable, depressed, or on edge lately? What you’re putting into your body might be playing a bigger role than you realize. Today, my guest, gutpreneur and nurse practitioner Paula Richardson, shares the connection between gut health and brain health. She explains how the gut impacts your mental state and what you can do to begin reversing the effects. Meet Paula Richardson (00:02:12 - 00:02:36) ·  Paula Richardson calls herself “The Gutpreneur” and is passionate about helping women of color understand the importance of balancing gut health and mental health. ·  With her background as a board-certified nurse practitioner and functional diagnostic nutrition practitioner, she uses her expertise to transform women’s health from the inside out. ·  Her holistic health coaching focuses on reducing inflammation, supporting the gut microbiome, and helping women create a foundation for long-term emotional and physical wellbeing. Realizing the Gut-Brain Connection (00:03:11 – 00:04:07) ·  Paula shares her own story of discovering this connection at age 43, even while thriving professionally as a nurse. ·  Despite her career success, she was managing multiple medications, struggling with her weight, and was always tired.  ·  She eventually realized that her health was declining because she was not caring for herself. Paula’s Turning Point: Healing the Gut and Restoring Well-Being (00:06:29 - 00:08:03) ·  After trying many options without relief, Paula began researching GLP-1 injections and their role in gut health. This research helped her uncover the real issue.  ·  She learned that a leaky gut was the cause of most of her symptoms. Once she started restoring healthy bacteria, her physical and mental health began to change. ·  Two years later, Paula is no longer dependent on medication, has fewer cravings, more energy, and better sleep, bringing her true emotional healing. Now, she no longer battles with depression or feels constantly overwhelmed with life.  The SHIFT Framework for Healing (00:09:51 - 00:18:57) ·  Through her personal gut healing journey and clinical expertise, Paula developed the SHIFT framework: o  S: Stress, Sleep, Spiritual Balance – Put your phone down and take a moment to rest and unplug. Calm your nervous system through prayer, meditation, sound therapy, or spending time in nature. Be sure to get enough sleep each night. o  H: Healthy Balanced Eating – Avoid strict diets or extreme fasting. Focus on balanced nutrition tailored to your body’s needs. Remove sugar, processed foods, and additives to create a healthy, balanced diet. o  I: Intestinal Healing and Inflammation – If possible, do a gut analysis with your doctor. This can help identify issues like leaky gut, parasites, or missing beneficial bacteria. o  F: Fitness and Mindful Movement – Instead of pushing your body to the limits at the gym, try gentler forms of exercise like yoga or walking. These activities support lymphatic flow and help reduce cortisol, the stress hormone. Aggressive, high-impact workouts can be counterproductive, especially as we age. o  T: Toxicity and Trusting the Process – Remove anything toxic from your life, including foods, chemicals, bioengineered products, environments, and even people. Also, be consistent with your boundaries.  “Trust the process and accept that it takes time. Taking small steps every day adds up to greater longevity, vitality, energy, and clarity when you honor your personal SHIFT.” - Paula Richardson.  Book a session with me. Whether it’s anxiety, depression, trauma, or just not feeling yourself - let’s talk. Go to FortisMentisPsychiatry.com/help [http://fortismentispsychiatry.com/help] to schedule an appointment.  Resources Don't wait another day feeling tired, anxious, or off. Head to Paula's websites at tnhealthsolutions.com [http://tnhealthsolutions.com] and gutpreneur.com [http://gutpreneur.com] or connect with her on Instagram at @healthsolutions [https://www.instagram.com/tnhealthsolutions/]. Fortis Mentis Psychiatry Our Services | Fortis Mentis Psychiatry [https://fortismentispsychiatry.com/services/]

"I’m Fine” – What Every Working Mom Needs to Hear | Dr. Kathleen Estimé - 021

Sis, listen to me. Please stop saying, “I’m fine,” every time you’re drowning in motherhood. Between the kids, work, and just regular life, there comes a point where you have to open up and let someone know that you’re struggling. I know what it’s like to try to balance it all, and I’m here to share advice on how to pause, reset, and stop pretending that you’re okay. Name the Pattern ·  I’m going to be honest—it’s dangerous to keep pretending you’re fine. In reality, it pushes everyone away and leaves you even more lonely. ·  Women of color, especially moms, are often taught to hold it all in. You’re not seen as strong unless you have it all together. Please, stop doing this to yourself. ·  When you feel overwhelmed, stop saying you’re fine. Doing so trains your mind to ignore your feelings and keeps the cycle going.  ·  Instead, pause and check in with yourself: Are you tired, hungry, angry, or lonely? Simply naming the pattern allows you to interrupt it. Share Honesty with One Person ·  Find at least one person you feel safe with and let them in on how you’re really feeling. It doesn’t have to be everyone—just someone you trust. Build a Daily Release ·  Start or end your day with a personal “me” time—a daily release that helps you let go of stress and recharge. ·  This could be journaling, praying, listening to music, creating art, or even sitting in silence. These moments allow you to process your emotions so that you can show up for others without feeling completely drained. ·  You don’t have to do it all alone, and you don’t have to pretend. Taking small steps to acknowledge your feelings, reach out, and carve out time for yourself can make a world of difference. “Find one person you can be real with. It doesn’t have to be everyone—just someone you feel safe with. It could be your sister, best friend, partner, or therapist. You don’t need a perfect speech—just try saying something simple like, “I know I usually say I’m fine, but today I’m exhausted.” That small moment of honesty can open the door to connection.” - Dr. Kathleen Estimé DNP, PMHNP-BC. Book a session with me. Whether it’s anxiety, depression, trauma, or just not feeling yourself - let’s talk. Go to FortisMentisPsychiatry.com/help [http://fortismentispsychiatry.com/help] to schedule an appointment.  Fortis Mentis Psychiatry Our Services | Fortis Mentis Psychiatry [https://fortismentispsychiatry.com/services/]

From Hopelessness to Boss of Your Life | Dr. Jena L Bell - 020

You can have it all—money, career, marriage—and then one day, it’s all gone. That loss often leaves us wondering: How can I recover from this?  If you’re in the middle of rebuilding your life, my guest, Dr. Jena L. Bell, a psychiatric nurse practitioner, executive coach, and entrepreneur, is here to provide a blueprint to help you detach from the past, lead with purpose, and build healthy relationships. Dr. Bell’s Story of Courage ·  Dr. Bell shares how, at 54, she hit a really low point in her life. After years of abuse, she finally went through a divorce, but it left her in a deep depression. On top of that, after spending more than 20 years at her corporate job, she was let go. And just as all this was happening, she was stepping into a new chapter: becoming an empty nester. ·  At first, she felt like this season was taking away the identity she had spent so many years building. But when she decided to make a change, it sparked a series of big shifts in her life.  ·  She finally chose herself first, after years of defining herself through others. Dr. Bell’s journey shows the strength and resilience women can find—even after life knocks them down. The Blueprint: Actionable Steps to Healing and Growth ·  Dr. Bell shares her “blueprint,” a step-by-step approach to help women move from feeling stuck and broken to building a fresh foundation for their lives.  ·  Her blueprint guides women through spotting old patterns, uncovering their strengths, shifting limiting beliefs, and creating healthier relationships.  ·  With Dr. Bell’s framework, you can start putting yourself first and create a future that feels brighter than your past.   Building Clarity and Courage—One Step at a Time ·  Together, we discuss how clarity and courage are essential for transformation. Dr. Bell shares how asking difficult questions and facing uncomfortable truths opened doors to new possibilities for her.  ·  She emphasizes that courage isn’t about giant leaps—it's about small, consistent steps and accepting help from others. Her story illustrates that courage grows each time you move forward, even if you feel afraid. The Power of Community and Investing in Yourself ·  Dr. Bell emphasizes how important it is to seek support—whether from sisters, coaches, or therapists. Her own healing really took off when her sister stepped in to remind her of her worth. ·  Investing in yourself through therapy, coaching, and supportive communities is essential, especially for women of color navigating bias, career challenges, or life transitions. "Building that courage is about making decisions. It’s all about decisions—what you want in your life and being able to take those small steps, build on them, and keep going. Before you know it, that courage gets stronger and stronger. But if you never take that step, if you never move forward, you’ll always be stuck in fear." — Dr. Jena L. Bell Book a session with me. Whether it’s anxiety, depression, trauma, or just not feeling yourself - let’s talk. Go to FortisMentisPsychiatry.com/help [http://fortismentispsychiatry.com/help] to schedule an appointment.  Resources ·  Are you ready to stop feeling stuck and start building a life that aligns with your true self? Dr. Bell’s Freedom Framework is your first step to real transformation. ·  Follow her on Instagram [https://www.instagram.com/drjenalbell/], Facebook [https://www.facebook.com/Drjenalbell/], and LinkedIn [https://www.linkedin.com/in/drjenalbell/] for daily inspiration. Also, visit her website [https://drjenalbell.com/] to learn more about her work.  Fortis Mentis Psychiatry Our Services | Fortis Mentis Psychiatry [https://fortismentispsychiatry.com/services/]