Ep. 82: A practical guide to self-care with Dr. Cicely Brathwaite.
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Join us for this insightful conversation with special guest, Dr. Cicely Brathwaite–psychologist, consultant, and author of Self-Care Activities for Women: 101 Practical Ways to Slow Down and Reconnect With Yourself.
WHAT TO LISTEN FOR:
Focus on Self-Care and Systemic Impacts [4:30]
The realization during the dissertation on African American women that societal messages discourage self-care among welfare recipients.
Concern over cognitive decline observed in family members (grandmother and great aunts) led to exploring health disparities and preventive measures.
Recognition that environments influenced by racism and sexism contribute to health disparities among Black individuals.
Self-care can help mitigate negative systemic impacts.
The role of pleasure and well-being practices in counteracting societal challenges.
Aim to make self-care a legacy for 1 million Black individuals, integrating it into their everyday lives and passing it on to future generations.
Importance of Teaching Self-Cares [15:08]
The historical roots of self-care stigma. The negative associations with rest and self-care dating back to times of enslavement.
Reference to how enslaved ancestors were plied with liquor during times of rest, associating leisure with negativity.
Generational differences in attitudes towards self-care, with previous generations focusing more on survival and work ethic.
Cultural and systemic barriers that hinder individuals from prioritizing self-care, such as a 24/7 work culture and internalized programming.
Self-care is a pathway to empowerment, allowing individuals to take control of their health and well-being.
The 3 types of self-care: Regular, Restorative and Responsive.
Embracing Diverse Self-Care Practices and Family Traditions [29:20]
Some coping mechanisms used in the past were effective for their time and circumstances, even if they might not be suitable today. This perspective helps release feelings of judgment towards oneself and others for past behaviors.
The significant role of family-led prayers, has played in maintaining family resilience and well-being. This tradition deserves acknowledgment and respect.
Valuing the tradition of learning and recording family recipes from elders as a way to preserve heritage and strengthen family bonds.
Creating a playlist of songs that evoke joy as a practical and enjoyable self-care activity. This playlist can be used to uplift spirits and maintain positive emotions.
Developing and practicing responses to microaggressions helps manage emotional triggers and maintain composure in challenging situations.
Acknowledging the value of naps as a restorative and necessary form of self-care, Recognizing naps as essential for functioning optimally.
Overcoming Resistance and Embracing Growth in Self-Care Practices [35:21]
Revisit unsuccessful activities. Persistence fosters growth and healing through continuous effort.
Understand that the brain resists change due to negativity bias, helping to develop new habits despite discomfort.
Adopt a mindset of trying new activities multiple times to overcome initial discomfort and accurately assess their value.
Embrace all aspects of your personality and interests. Persistence in bringing groups together reflects the importance of integrating all facets of life.
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EPISODE QUOTES:
“I think the thing that I am proud of is that my mom, her sisters, who have told me that they have learned about self care from me. And they periodically send me messages about things that they are doing, to take care of themselves.”
-Dr. Cicely Brathwaite
“We don't know why our family said, Don't do this, don't do that. But we just know we're told not to do it. So slowing down, resting, taking care of yourself, taking care of your body, being able to laud your accomplishments, those things have negative consequences for our families and ancestors. And so I think it is important then to teach people that self care helps us to take care of our well being.”
-Dr. Cicely Brathwaite
“It may feel challenging to go against the grain and focus on your needs. But change often involve some discomfort as your brains. As your brain gets used to new patterns, these emotions aren't a sign that you are doing something wrong.”
-Dr. Cicely Brathwaite
RESOURCES FROM THIS EPISODE:
Follow on Instagram: https://www.instagram.com/drcicelybrathwaite/
Schedule a consultation: https://www.cicelybrathwaite.com/
Check out her books: https://www.cicelybrathwaite.com/books
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