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Hey, hey!! The Fall Back Fall Challenge starts today and it's a call for Black women to intentionally do less during the last quarter of the year. Black women are socialized to over-give, do the emotional lifting, take care of everyone, give 175% on the job and WE ARE TIRED!! I'm talking about unlaboring as a way to pull back from these systems that drain Black women's energy and instead invest that bandwidth into ourselves, rest, community, creativity, joy and other things we care about. Trees shed/release in this season so let's be reminded that we can safely release, slow down and reserve as well.

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I've been on a bit of a summer break but I'll be back next Monday with a fresh episode!! In this replay episode I'm giving you a four question exercise you can begin using IMMEDIATELY in times of feeling overwhelmed with responsibilities and challenges straight from the book How To Stop Worrying and Start Living by Dale Carnegie.

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Happy Monday. In today's episode I'm sharing a little revelation I had while shopping at Costco recently. I have done some major healing in the last few years, but I still get disregulated. It's ok to not be perfect and it's ok to take a breath, raise your hand and ask for/receive help.

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Hey Beautiful Brown Girl!

Have you experienced moments of feeling...off, but don't understand why or how you got to that place? I definitely have which is why I do my best to check-in with myself everyday. Today I'm sharing six questions to start asking yourself daily or as needed.

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How can you begin to embody what it means to take up space? As a Black woman who worked in corporate America I can tell you that there were many, many times that I bit my tongue or hid my brilliance and based on conversations I've had, I am not the only one.

How do we embrace our value and begin to take up the space we rightfully deserve? Today I'm sharing three specific ways:

1. Honor your value

2. Own your words

3. Fill the space with your presence

Also, a bonus one is that everything we do doesn't warrant an apology (like I used to believe).

Press play on this episode to listen and be sure to share with someone that needs to hear todays message.

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Did you know that you can deepen your self-care practice by implementing the 4 S's? Silence, solitude, surrender and stillness can be used separately or collectively and don't have to be "perfected" in order to be of benefit. When your spirit feels dry and in need of moisturizing, it's likely in need of one of the 4 S's.

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Have you ever woken up completely drained, barely could manage work so blamed yourself for not being "productive enough"?

In this episode, we’re unpacking the dangerous lie that rest has to be earned and why so many of us confuse emotional and physical exhaustion with laziness. If you’ve been forcing yourself to function through burnout, overstimulation, or stress just to keep up with a routine, this episode is your invitation to drop the guilt, lower the bar, and give yourself grace.

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Hey sis, welcome back to the Brown Girl Self-Care Podcast — the space where we honor our humanity and choose ourselves, unapologetically. 

This week, we're talking about these jobs, okay? I saw a post on social media from a young woman who started a new job, and just a week or two in, a better opportunity came out of nowhere — more money, better vibes — and she took it. But then she felt guilty about it. 

The guilt is not random. It's rooted in how we've been conditioned to be loyal, to people-please, to always make sure they know how grateful we are. 

Here's what I want you to remember: 

• These jobs are not loyal to you. They will let you go without a second thought if it serves the bottom line. 
• You don't owe them two weeks, an apology, or an explanation. Giving them that is classy, not required. 
• More money = more breathing room. it's about your peace, safety, and getting out of survival mode. 
• Choosing yourself is an act of self-preservation. Full stop. 

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Ready to take this deeper? Join the private feed on RedCircle to get instant access to the exclusive 5-day audio series, Stop Fighting for the Bare Minimum <--

Nobody warns you about the silence that comes after you decide you’re done settling.

When you stop chasing an opportunity, a relationship, or a dynamic that required you to shrink, you're left with an empty room. And if you aren't grounded in that quiet, panic sets in—and the bare minimum starts looking real comfortable again.

In this episode, we’re unpacking what it actually takes to sit in the space between without rushing to fill the void with the first low-standard thing that comes along.

In this episode, we cover:

• Why the quiet space after walking away feels so uncomfortable and why your mind misinterprets peace as loss.
• How to stop bargaining with your standards when anxiety tells you to settle.
• Reclaiming the buffer zone so your nervous system can adjust to a higher baseline.

NEXT STEPS & RESOURCES:

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• Connect & Share: Loved this episode? Take a screenshot, tag me on social media, and share it with someone who needs to protect their space today.

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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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