Brown Girl Self-Care

What does your mental health and well-being capacity actually look like right now? In this episode, Bre introduces the concept of the Self-Care Cup: a powerful framework for measuring your capacity for healing, joy, and resilience.
Tune in as Bre breaks down the 4 distinct stages of the Self-Care Cup, helps you identify exactly where you currently stand, and shares the practical steps needed to move toward a life of genuine overflow.
The 4 Stages of Your Self-Care Cup: Which One Are You?
1. No Cup at All (Survival Mode)
The Vibe: You’re at rock bottom, completely depleted, and just trying to survive. Whether it’s a mental health crisis, financial strain, or chronic illness, you simply don’t have the capacity to hold onto goodness right now.
What you need most: Immediate support. Reach out to a therapist, a trusted friend, or look into your company's EAP resources.
2. A Cup with Holes (The Leak)
The Vibe: You’re out of immediate survival mode, but your energy is constantly draining. Energy vampires, poor boundaries, unresolved grief, or financial stressors are secretly bleeding you dry.
What you need most: Radical honesty. It’s time to audit your life, locate the leaks, and start patching them.
3. A Small "Baby" Cup (The Limited Reserve)
The Vibe: The holes are patched and survival mode is behind you, but your capacity is still quite small. If you are a chronic over-giver, you are at high risk of accidentally draining this delicate boundary.
What you need most: Protection. You can share your energy, but you must protect your baseline fiercely.
4. A Large, Overflowing Cup (The Sweet Spot)
The Vibe: This is the ultimate goal. You are thriving, full of vitality, and giving generously to others strictly from your overflow, never from your well.
What you need most: Maintenance. Keep doing what you're doing through consistency, boundaries, healthy habits, and deep self-trust.
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* Check out Bilt and use my code joinbilt.com/selfcare for a great deal: https://www.biltrewards.com
* Check out Chime and use my code chime.com/SELFCARE for a great deal: https://www.chime.com

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Our safety matters. Period. This episode is a reminder to protect yourself, know your squad, and stay aware of your surroundings. Inspired by the untimely passing of Nolan, this conversation wasn't something I could hold back. 
Then I'm switching gears into something deeply personal - the in-between place of healing. If you've been doing the work and wondering why it's still taking so long, this one is for you. 
✨ In this episode:
Safety tips every Black woman needs to hear 
Why your healing timeline is valid — even when it feels slow 
• • The body keeps the score — and what to do about it 

Our Sponsors:
* Check out Bilt and use my code joinbilt.com/selfcare for a great deal: https://www.biltrewards.com
* Check out Chime and use my code chime.com/SELFCARE for a great deal: https://www.chime.com

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Are you waiting for a radical sign to finally step into the version of yourself you’ve always imagined? I'm breaking down why that "permission" you’re looking for isn’t coming. Spoiler alert - it's because you are already her.
Key Moments:
The Radical Sign Trap: Why waiting for the stars to align is actually a form of procrastination.
Activation vs. Achievement: You don't become "her" once you reach the goal; you reach the goal by activating "her" right now.
The "Angela Bassett Arms" Philosophy: Acting as if you already have the discipline of your ideal self.
Claiming the Identity: Moving from "thinking about it" to "being it."
Join the Challenge: Follow the daily 90-day visibility journey visually on the Brown Girl Self-Care YouTube Channel.
Reflect: What is one habit of your "higher self" that you can activate today? 

Our Sponsors:
* Check out Bilt and use my code joinbilt.com/selfcare for a great deal: https://www.biltrewards.com
* Check out Chime and use my code chime.com/SELFCARE for a great deal: https://www.chime.com

Support this podcast at — https://redcircle.com/brown-girl-self-care/exclusive-content

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When plans fall apart or life throws a curveball, what is the very first thing that starts spinning in your head? For most of us, the shock is immediately followed by a wave of self-attack: “I should have known better. I should have tried harder. I should have done things differently.”
In this episode, lets talk about the "should" spiral and how we abandon our internal authority when things go south.
True alignment and self-trust don't come from doing more; they come from choosing to be more. I'm sharing a personal story about a moment my own intuition loudly yelled, "F that noise,"* and why reclaiming your wisdom means stepping out of the frantic hustle and creating a safe space for the part of you that is just terrified of making a mistake.
If you are currently sitting in the wreckage of a recent setback and second-guessing your every move, this conversation is your invitation to put down the heavy labor, return to your own bones, and remember that you are allowed to be human.
Key Topics Covered
The "Should" Spiral: How we weaponize expectations against ourselves after a setback and drive a wedge into our own self-trust.
The Trap of Doing vs. Being: Exposing the frantic urge to over-research, seek validation, and prove ourselves to the world instead of trusting the brilliance already within us.
Intuition as an Internal Power: Grounding ourselves in the true definition of intuition—the natural ability to know something without needing external proof or evidence.
Healing the Little Girl Within: Why rebuilding trust starts with comforting the inner child who learned at a young age to reject her own body's wisdom.
Lessons over Failure: Shifting our perspective so that mistakes become an anchor for deeper wisdom rather than a reason to abandon ourselves.

Our Sponsors:
* Check out Bilt and use my code joinbilt.com/selfcare for a great deal: https://www.biltrewards.com
* Check out Chime and use my code chime.com/SELFCARE for a great deal: https://www.chime.com

Support this podcast at — https://redcircle.com/brown-girl-self-care/exclusive-content

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Now, more than ever, is the right time for you to be thinking about yourself. If you are a Black woman in your 40s, 50s, 60s, or beyond, chances are you have spent decades as a caregiver. Whether you are managing children, siblings, grandchildren, or aging parents, you might be at a point where something simply has to give. If you notice that you are constantly exhausted and your health is feeling iffy, it is time to look in the mirror and ask a real question: What is your endgame?
In this intimate solo episode, I am sharing some major shifts happening in my own life. I recently made the decision to scale back my hours at work to 24 hours a week because my body was flat-out rejecting a grueling schedule. Our energy is finite, and pushing through back spasms and exhaustion just to survive in a system that does not prioritize our wellness is no longer an option.
I am also talking about the necessity of stepping back from mothering our adult children. I share a recent story about my daughter getting her hair braided that reminded me that she is a grown woman with her own job and her own money. When we step back, we allow our children to grow into who they are meant to be, and we reclaim valuable time for our own rest, reflection, and restoration.
Finally, I am diving into why the environment we live in makes holistic health so difficult for Black women, and why I am actively planning a personal exit strategy (part of MY endgamge) to move overseas by 2028. Self-care requires extensive, consistent dedication, and it is time to stop putting your life on hold.

Our Sponsors:
* Check out Bilt and use my code joinbilt.com/selfcare for a great deal: https://www.biltrewards.com
* Check out Chime and use my code chime.com/SELFCARE for a great deal: https://www.chime.com

Support this podcast at — https://redcircle.com/brown-girl-self-care/exclusive-content

Advertising Inquiries: https://redcircle.com/brands

Privacy & Opt-Out: https://redcircle.com/privacy