H.E.R Space: Uplifting Conversations for the Black Woman

By Terri Lomax & Dr. Dominique Broussard

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Description

In a world where black women are often underrepresented and misunderstood, we need more safe spaces to just… be. Every Friday, join Dr. Dominique Broussard, a college professor and psychologist, and Terri Lomax, a techie and motivational speaker, as they initiate authentic conversations on everything from fibroids to fake friends. If you’re a black woman or woman of color looking for an extra dose of inspiration on the go, pull up a seat and join us on the H.E.R. (Healing, Empowerment, Resilience) Space podcast. We can’t wait to meet you, sis!

Episode Date
S7E12: How to Strategically Win at Work with Dr. Kimberly James
00:46:18

Lady, how do you navigate the world of work? Are you focused on a career or job? Is your purpose aligned with what you are currently doing? In today’s episode, Terri and Dr. Dom are joined by Dr. Dom’s friend and mentor, Dr. Kimberly James to discuss navigating careers. From learning how to strategically manage your career...to distinguishing between a mentor and a sponsor and why both are important...to identifying what to focus on when you have been laid off or trying to change careers. The gems that are dropped in this episode are truly priceless.


Quote of the Day:

"Rent your title, own your character."

-Thasunda Duckett


Takeaways:

Tips for Strategically Managing Your Career

  1. Goal Setting
  2. Managing Tasks
  3. Securing a Mentor AND a Sponsor

 

Tips for Playing the Game

  1. Doing Your Job Well
  2. Having Allies
  3. Improving Your Skillset
  4. Network
  5. Self-care
  6. Don’t Shutdown When Faced with Obstacles

 

 

 Dr. James



TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary


Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC


Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

 

See acast.com/privacy for privacy and opt-out information.

Sep 18, 2020
S7E11: Uncomfortable Conversations with White People
00:50:28

Lady, what has your experience been with white people? Are you accustomed to being the only Black person in a space? Do you have very little interactions with white people? Most of us have experienced racism, microaggressions and other forms of racial trauma. Being Black in America can be exhausting despite how much joy you see. In the current racial climate some of the white people in our lives have been reaching out to engage us. In today’s episode Terri and Dom describe some of the uncomfortable conversations we may have with white people and how we can navigate those conversations with our best interest at the center. 



Quote of the Day:

“Not everything that is faced can be changed, but nothing can be changed until it is faced.”

 -James Baldwin



Takeaways:

Tips for Having Uncomfortable Conversations with White People

  1. Know your audience and context
  2. Be open-minded
  3. Think ahead regarding consequences of words and actions
  4. Set ground rules or use safe words
  5. Keep the focus of the conversation away from comforting the other person
  6. Have a purpose or goal in mind
  7. Use “I” statements
  8. Lean into curiosity
  9. Pour into yourself before and after the conversation

 

Rachel Cargle

 

TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary


Resources

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC


Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

 

See acast.com/privacy for privacy and opt-out information.

Sep 11, 2020
S7E10: Who's Controlling Your Narrative? It Might Not Be You...
00:42:54

Lady, who is telling your story? The points provided encourage us to think critically about how media tells our history. Are we being fed the truth? What is the real message? In today’s episode, Terri and Dom dive into how the information we take in shapes how we see, think, and feel about ourselves. How do you define yourself and other Black people? Who told you to define us in this way? Remember, we can take control and own our narrative.


Quote of the Day:

“Until the lions have their own historians, the history of the hunt will always glorify the hunter.”

-Chinua Achebe



Takeaways:

How to Consume Media in a Healthy Way

  1. Know your sources
  2. Ask questions
  3. Limit news and social media

 



TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary


Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC


Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

 

See acast.com/privacy for privacy and opt-out information.

Sep 04, 2020
S7E9: Coping With 2020 When It Continues to Show Its Ass
00:38:16

Lady, how are you feeling? We are eight months into 2020 and it is not anything we expected when we started this year. The universe has consistently tested our ability to “trust the process”. There are so many major “once in a lifetime” moments that have happened. Both horrific and extraordinarily wonderful. There is a duality in this year 2020. In this episode, Terri and Dom review some of the major events that have occurred and share ways in which we can continue to cope in healthy ways. 


Quote of the Day:

“Note to self: every time you were convinced you couldn’t go on, you did.”

-Unknown

 


Episodes referenced:

S5E1: Clearing your vision in 2020

S511: The Coronavirus and More: Surviving and Thriving in Uncertain Times

S6E1: How to Maximize Your Time & Self-care Routine While Practicing "Social" Distancing 

S6E10: Dear Black People This Will Not Be Our Undoing

S1E8: How to Find Your Own Self Care Routine

 


Takeaways:

3 Coping Tips

  1. Suspending judgment of yourself and others
  2. Prioritizing self care
  3. Focusing on what you can control

 


TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary


Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC


Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

 

See acast.com/privacy for privacy and opt-out information.

Aug 28, 2020
S7E8: Why Black Women Need Executive Coaching with Farah Bernier
00:47:01

Lady, are you living with A.I.M.-Authenticity, Intention, and Masterful execution? Not sure? No worries. You know Terri and Dr. Dom have your back. In this week’s episode, the ladies are joined by Farah Bernier, Human Resources professional and Founder & Principal Coach of Living Fabulously Fierce. Farah is a dynamic woman who is passionate about empowering women through executive coaching. No matter your current position, from entry level to CEO, there are tips and insight Farah provides that benefit us all. Grab your coffee/tea, pen, and paper to begin the work of upleveling your career and journey of self-discovery.


Quote of the Day:

"...In the choices we make, is the sweet spot of brilliantly arriving at the recognition of the truth that we are fearfully and wonderfully made..." -Farah Bernier



Takeaways:

3 pro tips for the workplace

  1. Give people permission to give you feedback
  2. Take the feedback
  3. Arming up

 

IG: Farah Bernier

Facebook: Livingly Fabulously Fierce

Podcast: Living Fabulously Fierce

 

Living Fabulously Open: Dr. Dom

Living Fabulously Transparent: Terri



TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary


Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC


Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

 

See acast.com/privacy for privacy and opt-out information.

Aug 21, 2020
S7E7: Black Creativity and The Controversy Around Black is King
00:47:34

Lady, have you seen Black is King? Whether or not you are a Beyonce fan, this visual album is a work of art and art is meant to generate conversation. In today’s episode, Terri and Dom provide an overview of the commentary and controversy. While we acknowledge there are many themes that can be explored, Dom and Terri pride themselves on staying in their lane and will leave certain topics to the experts and your own research. But fear not, if you have been listening to H.E.R Space you know the ladies emphasize lifting up Black women. This episode will focus on highlighting some of the amazing Black women creatives involved in the project to make sure we know their names. 


Quote of the Day:

"We have always been wonderful. I see us in the world's most heavenly things. Black is King. We were beauty before they knew what beauty was."

-Yrsa Daley-Ward (Yersa)

co-writer of Black is King and author of "bone" and "the Terrible"



Takeaways:

Creatives to follow:

Zerina Akers

Tiwa Savage

Jenn Nkiru

Yrsa Daley-Ward

Warsan Shire

 



TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary


Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC


Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

 

See acast.com/privacy for privacy and opt-out information.

Aug 14, 2020
S7E6: How to Eliminate Debt and Transform Your Finances with Sophia Melone
00:48:09

Lady, what is your relationship with money? How did that relationship form? In today’s episode, the Debt Demolisher, Sophia Melone, joins Terri and Dom to share with us how she transformed her “dysfunctional” relationship with her finances. If you listened to Season 5 Episode 2 with Constance Carter at the beginning of the year, and you have not made any changes...then this episode may be the inspiration you need. Sophia goes even deeper into examining our relationship with money, identifying the various barriers and how to get additional support to make changes. No matter your income level there are strategies (i.e, HABITS) that will help you make the changes you desire. Remember, this is a journey that is not about how much money you make but what you do with it. 


Quote of the Day:

" the real measure of your wealth is how much you'd be worth if you lost all your money"

-author unknown



Takeaways:

Sophia’s Tips:

Cut

Ask

Acquire

Produce

 

  1. Face the reality of the situation
  2. Establish a budget
  3. Pay yourself first

 

Sophiamelone.com

Smashdebt.com

IG: Iamsophiamelone

Twitter: Iamsophiamelone

Facebook: Iamsophiamelone

 


TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary


Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC


Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

 

See acast.com/privacy for privacy and opt-out information.

Aug 07, 2020
S7E5: Executive Women: Living Your Purpose and Exploring The Myth of Balance with Thasunda Duckett
00:46:34

Lady, are you living your life like a diversified portfolio? What makes you extraordinary? In today’s episode, Terri and Dr. Dom are joined by the dynamic Thasunda Brown-Duckett. From her role as mother to banking executive, she is the embodiment of living her life with purpose and owning her character. Using banking terms we learn why work/life balance is a myth and how to be more intentional with our time. Thasunda drops so many powerful quotes that will help us gain perspective and remind ourselves of who we are. After listening, scroll down for some of Thasunda’s tweetable quotes.


Quote of the Day:

"If you give all of your energy, commitment and passion to your life, you will almost certainly have a fulfilling professional and personal life journey." 

-Thasunda Brown-Duckett


Takeaways:


Thasunda Duckett’s Quotes:

“I rent my title but I own my character”

“Your character transcends your ego”

“Ordinary person trying to do extraordinary things”

“Live your life like a diversified portfolio and over time you will outperform this thing called life”

“This is on the chest is not Superwoman...it’s Spent”

“Three things you should never sacrifice: your health, family and character”

 

Diversifying your portfolio:

Write down what matters to you and allocate it

In the moment give 100%

Permission to respond as the conditions change knowing over time you will outperform

 

Otis and Rosie Brown Foundation

Extraordinaryis.org

IG: Thasunda Duckett

 


TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary


Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC


Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

 

See acast.com/privacy for privacy and opt-out information.

Jul 31, 2020
S7E4: Manifesting Your Ideal Life and Transmuting Energy with Jasmine Green
00:53:32

Lady, are you in control of your life? In today’s episode, Jasmine Green joins Terri and Dr. Dom to share with us how we may not be in alignment with our purpose and steps we can take to get into alignment. No matter how your journey started, as we hear from Jasmine, does not have to be the route you continue to take. The internal experience of the entrepreneur we see is a powerfully vulnerable story and Jasmine shares with us how to transmute our energy. Through visualizations and personal examples we learn concrete steps to manifest the life we deserve.


Quote of the Day:

"You can only receive what you're actually ready for AND... You will only allow yourself to have what you believe you deserve."

- Jasmine P. Green



Takeaways:

Three phases of Manifestation

True manifestation is when you master being it vs wanting it

  1. I want it because I recognize what I don’t have
  2. Close your eyes and visualize where you want to be ”this is mine”
  3. Whatever you believe you deserve you can have- you have everything you need to get/receive it.

 

FB: JasminePaigeGreen

IG: Jasminepgreen



TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary


Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC


Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

 

See acast.com/privacy for privacy and opt-out information.

Jul 24, 2020
S7E3: When Life Gives You Lemons with Terri Lomax
00:51:57

LADY! Today you are in for an extra special treat! In case you have not heard, our very own Terri Lomax is releasing her book, How to Glow Up as You Grow Up on July 21, 2020. In this episode, Terri is in the guest seat as Dr. Dom guides her through sharing her story with us. If you think you know Terri...whew! This episode is guaranteed to reveal things none of us knew. The significance of 7/21. Her real name. Childhood Trauma. No matter your background there is some piece of Terri’s story that will resonate with you. Be sure to have a glass of your favorite beverage and the tissues as this episode will feel as though you are truly sitting on the couch having a ladies night in with H.E.R Space. 


Quote of the Day:

"Grow through what you go through." -Terri Lomax

 


Takeaways:

How to Glow Up as You Grow Up


Terri Lomax

IG: TerriLomax

YouTube


TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary


Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC


Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

 

See acast.com/privacy for privacy and opt-out information.

Jul 17, 2020
S7E2: Letting Go of What Doesn't Serve You and Getting Results in Your Business with King Ashley Ann
01:00:14


Lady, what are you holding onto that no longer serves you? Are you living the life you want to live? No? Perhaps it is time to take inventory and make some changes. Today, King Ashley Ann shares with Terri and Dom the valley she was in and the measures she took to achieve the level of success she currently embodies. She drops specific tips on calculating her business worth so be sure to take notes. If you are not trying to start a business, this episode still has something for you. King Ashley Ann paints a clear picture and drops fun facts about our spending power. What are our demands of major corporations who depend on our dollars? This is an episode you want to pay attention to and share with other Black women. 


Quote of the Day:

"The past can hurt. But the way I see it, you can either run from it or learn from it."

-Rafiki in The Lion King


Takeaways:

  • Know your worth
  • You cannot be everything to everyone 
  • Free99 leads to Paid99


Blackdollarblacklives.com

IG: KingAshleyAnn


 

TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary


Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC


Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

 

See acast.com/privacy for privacy and opt-out information.

Jul 10, 2020
S7E1: New Beginnings and a Walk Down Memory Lane
00:41:35

Lady, whether you are tuning in for the first time or have been rocking with us since day one...THANK YOU!!! The mission of H.E.R Space has been to create a space for Black women and it has blossomed because all of you are tuning in and sharing. The support has been humbling and encouraging. In this episode Terri and Dom reflect on the last six seasons- the growth, the feedback, and some of the lessons learned. Dom and Terri also share new beginnings for the new season including new questions for the fun “Oh, You Clatchet?” segment. 


Quote of the Day:

Season 7 Mantra: I am not limited by any past thinking...I choose my thoughts with care.



Takeaways:

Thank you, thank you, thank you!!!

Sign up for our Patreon account to get access to extra content

 


TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary


Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC


Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

 

See acast.com/privacy for privacy and opt-out information.

Jul 03, 2020
S6E13: Invisible No More: A Conversation about Trans Folx with Eryn Scott
00:54:07

Audre Lorde speaks about walking into a room full of Black folx and not knowing whether her skinfolk are really her people. That is what the episode this week is about. More specifically, this episode is about making space for Black Trans people. This week Terri and Dom are joined by one of Dom’s former students, Eryn Scott. They are a BIPOC LGBT advocate, freelance researcher and cultural worker. There is a lot many of us do not know and this conversation is an opportunity for us to open our minds and hearts to learn how to affirm the Black Trans folx in our lives. Take a listen. Share with your friends and family. Engage in the difficult dialogue. 



Quote of the Day:

"It's annoying because I feel like the conversations I'm having with white people about the right to life for black people are the same conversations I'm having with black people about the right to exist for trans people." - Londoner Nic 

https://www.bbc.co.uk/bbcthree/article/33ab8fbd-792f-44ee-85de-5dd3894f60bf



Takeaways:


Organizations to donate to:

ForThegworls

theokraproject

Black Aids Institute

AudreLordeproject

ProjectQ

Donate to Local Trans People!!!



TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary


Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC


Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

 

See acast.com/privacy for privacy and opt-out information.

Jun 26, 2020
S6E12: Juneteenth: A Celebration of Blackness
00:25:53

We are the dreams and the hopes of our ancestors. On this day let us take time to reflect on one of the biggest lessons our ancestors could have ever imparted: finding joy.

For centuries Black folx have experienced cruelties that are beyond what any human should ever have to endure. However, we have always found ways to celebrate us. In this episode, Terri and Dom explore the meaning of Juneteenth and ways in which we can continue uplift ourselves.

 

Quote of the Day:

"Bringing the gifts that my ancestors gave, I am the dream and the hope of the slave. I rise. I rise. I rise." 

-Maya Angelou

 

Takeaways:

Links to resources mentioned in today’s episode:

https://www.apartmenttherapy.com/shop-black-owned-businesses-36759922

https://www.refinery29.com/en-us/black-owned-beauty-companies-to-shop

https://www.juneteenth.com/history.htm

https://thehoneypot.co/

https://aalbc.com/bookstores/list.php

 

TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Jun 19, 2020
S6E11: Say Her Name: Black Women We Need to Know and Remember
00:37:05

What does it mean to be a Black woman in America today? America has never been a safe place for Black women yet somehow we are truly the backbone of this country.

We are the givers and doers.  #SayHerName and the current buzzword, Intersectionality, were both brought to our attention by Dr. Kimberle Cresnhaw- a Black woman.

How many other contributions have Black women made that many do not know about? We will no longer be invisible.

In today’s episode, we say the names of Black women who were killed by the police. We also say the names of a few of the many Black women who have contributed to the advancements of this nation. Lady, we want you to know showing up and being your authentic self is possible. Make note of the tips provided and let’s all use this time to uplift one another. 

Quote of the Day:

“Black women's lives have never been shown any value in America." - Patrisse Cullors, co-founder of Black Lives Matters

 

Takeaways:

As Black women what are ways we can show up for one another:

  1. Support Black women-owned businesses
  2. Hold each other accountable with public shaming
  3. Random acts of kindness
  4. Compliment Black women you don't know

 

Invisible No More

Little Leaders: Bold Women in Black History 

 

TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Jun 12, 2020
S6E10: Dear Black People: This Will Not Be Our Undoing
00:52:36

Lady, we are in distress and we have had enough. As if the current pandemic were not enough, our nation is facing another moment of reckoning. Violence against Black people persists. Racism and white supremacy are ceaseless. Racial trauma is real. In today’s episode, Terri and Dom name what is happening; identify what we may be feeling; what we can do to take care of ourselves; and what roles each of us can play in the revolution. 

 

Quote of the Day:

"Revolutions are the responses of people in distress." - Rachel Cargle 

 

Takeaways:

How We Fight the Black Plight:

Political Workers

Light Workers

Investors and Funders

Grid Protectors

Hawks

Teachers and Researchers

 

Next Steps:

  1. Researching grassroots movements in your area
  2. Advocating for defunding police to fund local and community safety efforts
  3. Holding businesses and organizations accountable
  4. Make sure your cup is overflowing
  5. Do your own research

 

Black Lives Matter Meditation

Post Traumatic Slave Syndrome

Unapologetic Guide to Mental Health



TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Jun 04, 2020
S6E9: How to Deal with Frustration When Technology Won’t Let You be Great (LIVE Recording)
00:37:37

Today’s episode is from our Zoom Live recording on Memorial Day 2020. Terri and Dom were joined by a few amazing ladies in the H.E.R Space Sanctuary to discuss the Quote of the Day and what it means when Black women come together to uplift one another. In this episode, the ladies experience “in the moment” technology issues and we see how they adjust along with receiving tips on how we can all deal with the frustration that comes when technology won’t let us be great. Shout out to the special guests...all the amazing ladies that stepped into the sanctuary with Dom and Terri.



Quote of the Day:

“When women affirm women it unlocks our power. It gives us permission to shine brighter.”

-Elaine Welteroth

 

Takeaways:

Top 5 Tips for Dealing with Frustration:

  1. Recognize the moment of frustration
  2. Investigation
  3. Use breathing techniques
  4. Have a backup plan
    1. "Now that you have some clarity about what you want, it’s time to challenge yourself to view your predicament in a more optimal way. In other words, it’s time to shift your perspective of the situation and choose to view your frustrations as an opportunity or challenge to do things better. Your first objective is to identify what exactly has been working for you. There must be something that you have done well. Identify what that is and then also figure out the mistakes you might have made along the way. Now view those mistakes as helpful coincidences and use them as an opportunity for positive change."
  5. Shift your perspective 
  6. Think flexibly and creatively



TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

May 29, 2020
S6E8: How to Keep Your Relationship Fresh and Fun with Teleshia Delmar
00:48:18

Lady, how are you feeling about your partner? Has the pandemic caused you to reconsider some things? Why are you with this person in the first place? Is your relationship bigger than how you are feeling about your partner at this moment? If the answer is yes, then today’s episode will offer you guidance on how to keep your relationship healthy. Today, Terri and Dom are joined by Teleshia Delmar who goes in depth on her top 5 traits that have kept her marriage going for almost 20 years through the good and bad. 

 

Quote of the Day:

"Because we didn't quit when times got crazy hard, even when there were no feelings of love and respect for one another, our marriage is stronger than ever!" -Teleshia Delmar



Takeaways:

Top 5 Traits for a long lasting healthy relationship:

  1. Communication
  2. Conflict resolution- fix the friction
  3. Expectations
  4. Intimacy and sex
  5. Trust

 

https://loversbond.com/aboutus/

 

https://loversbond.com/

 

https://www.youtube.com/watch?v=KE-C7uN56dU




TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

May 22, 2020
S6E7: Raised By A Narcissist: Signs, Symptoms, and How to Recover with Dr. Ramani Durvasula
00:54:58

Realistic expectations and radical acceptance. For who? Your parents. Yes. Them. Those people who hurt you that you have been spending all of your adult life trying to understand.

Those people who will never see you no matter how many hoops you jump through trying to please them and earn their love.

In today’s episode, Terri and Dom are joined by Dr. Ramani Durvasula. The ladies dive into how to identify the traits; the impact it has on you; and how to heal. This is sure to be a conversation you want to give your undivided attention. There are so many quotable gems and “Ah-ha!” moments that will cause you to pause and reflect. 

 

Quote of the Day:

“The narcissist is like a bucket with a hole in the bottom: No matter how much you put in, you can never fill it up.”- Dr. Ramani 

 

Takeaways:

5 Tips to Recover from Being Raised by the Narcissistic Parents:

  1. Realistic expectations
  2. Radical acceptance
  3. Minimize your engagement
  4. Stop personalizing
  5. Therapy

 

Should I Stay or Should I Go?: Surviving a Relationship with a Narcissist

"Don't You Know Who I Am?": How to Stay Sane in an Era of Narcissism, Entitlement, and Incivility 

TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

May 15, 2020
S6E6: 5 Tips to Help You Combat Zoom Fatigue
00:46:01

No more Zoom meetings!!! No more Zoom meetings!!! Lady, if that exclamation resonates with you then you are among so many of us who are exhausted from all of the online meetings and gatherings.

So many of us are longing for an opportunity to engage that does not involve staring at a screen. However, for the foreseeable future, a lot of our usual physical engagement will continue to be limited. In today’s episode, Terri and Dom offer up five realistic tips we can all implement to prevent Zoom fatigue and stay engaged. 

 

Quote of the Day:

“Imagine if you go to a bar, and in the same bar you talk with your professors, meet your parents or date someone, isn’t it weird? That’s what we’re doing now.“

–Gianpiero Petriglieri Associate Prof at Insead



Takeaways:

5 Tips to Combat Zoom Fatigue:

  1. Use a different device and/or platform for school/work and social
  2. Center social activities around an activity
  3. Be intentional about scheduling
  4. Set a time limit
  5. Take a break in between and during meetings

 

Camera covers

Microphone plug: https://amzn.to/2SMjEBK

 

TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

May 08, 2020
S6E5: Unapologetically Addressing Black Mental Health with Dr. Rheeda Walker
00:45:05

Lady, we are not okay. You. Me. We. Us. How do you address your mental health? How does your family address it? How is it addressed in your community? Is it working? Why are we still doing what we have always done? In today’s episode, Terri and Dom are joined by Dr. Rheeda Walker to discuss how we can develop psychological fortitude.

Dr. Walker provides us with actionable steps that will allow us to function at our highest capacity. Not just individually but on a nationwide Black community level. This is a real conversation our community needs to have so we can all do the work to heal ourselves. We all we got! 

Quote of the Day:

“You will have to continually evaluate whether what you are doing is working for you in life or you will find yourself in a rut that is hard to escape.” -Dr. Rheeda Walker 

 

Takeaways:

Ways to Cope During This Time:

  • Document this time
    • What is it about this situation that is stressing me out the most
    • What can I do about this situation?
  • Identify what is within your control
  • Give ourselves some slack
  • Listen to our bodies and do what makes sense
  • Identify a small project in the house to achieve a sense of purpose

  

Register for Terri's free podcasting masterclass here.

The Unapologetic Guide to Black Mental Health: Navigating an Unequal System, Learn Tools for Emotional Wellness, and Get the Help You Deserve (Paperback) (Kindle)

 

Website: Dr. Rheeda Walker

Twitter: @RheedaWalker



TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

May 01, 2020
S6E4: Loving On You: How to Love Your Body Inside and Out
00:48:15

Bodies. Black bodies. Black women’s bodies. In a world that is constantly telling us that we are not enough...how did you view yourself during adolescence? How has your body image changed over the years? What are the beauty standards you strive to fulfill? How have those standards evolved with societal trends?

In today’s episode Terri and Dom dive into body image for Black women. The ladies discuss their personal journeys of developing a healthy body image. Listen in for tips on ways to love your body. Remember...You.Are.Enough.

 

Quote of the Day:

"I was built this way for a reason, so I’m going to use it." - Simone Biles 

 

Takeaways:

Ways to Love on Your Body

  1. Have private parties with yourself (cue India Arie)
  2. Keep things in perspective
  3. Give yourself the same compassion and admiration that you give that cute cuddly baby or pet
  4. Affirmations
  5. Being healthy- whatever that means for you...
  6. Compare yourself to you and no one else

 

TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

 

Apr 24, 2020
S6E3: Haircare, Entrepreneurship, and Leveling Up with Sharie Wilson
00:32:59

“Anything you love on will grow.” Whether we are talking about hair, business, or relationships, it takes love for that thing to grow and flourish. In today’s episode, Dom and Terri are joined by entrepreneur Sharie Wilson. This insightful woman from South Central LA was told she would not amount to anything.

Fast forward to 2020 and Sharie has MULTIPLE business ventures. Listen in as she shares her story, the love she places in growing healthy hair and drops some real gems along the way.

 

Quote of the Day:

"Once you master your subconscious mind anything is possible."

-Sharie Wilson



Takeaways:

Dream Girls Hair Salon

IG: Iamshariewilson

IG: Dreamgirlshair

Sharie Wilson



TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Apr 17, 2020
S6E2: Dream ChaseHer 101: The Power of the Pivot and Managing Mommy Guilt with Jennifer Hammock
00:43:03

“Where you started is not where you have to finish.” Lady, how willing are you to shift and pivot into something different? In today’s episode, the ladies are joined by the dynamic Jenn Hammock.

She appears to do it all...mommy, wife, first lady of the church, writer, coach, solopreneur, etc. How does Jenn manage it all? Listen in as she shares what it takes to prevent over-functioning and experiencing “mommy guilt.”

Terri and Dom ask her some of the questions we all have that may be barriers to us answering our why. 

 

Quote of the Day:

“Step out of the history that is holding you back. Step into the new story you are willing to create.” -Oprah

 

Takeaways:

Support group for female entrepreneurs

IG @Jenn_hammock

Dream ChaseHer podcast

Jenniferhammock.com

 

Book: The Emotionally Healthy Woman

Wigs: https://bit.ly/terrisfavwigs

 

TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Apr 10, 2020
S6E1: How to Maximize Your Time & Self-care Routine While Practicing "Social" Distancing
00:37:59

Hope in the midst of turmoil. Lady, no matter what your current circumstances let’s take some time to assess what wholeness means to you.

Over the last few weeks, most of us have shifted to “staying at home to stay safe.” In the adaptation to your new (and hopefully temporary) normal, the pull to be perfect and/or busy are real.

Well, Terri and Dom are here to tell us that working on being whole may mean letting go of perfection and busyness. Listen in as the ladies share their perspectives on how to utilize this time to pour into ourselves. 

***If you are or someone you know is in need of assistance regarding partner violence please use the resources below:

The National Domestic Violence Hotline

RAINN

National Network to End Domestic Violence

Suicide Prevention Lifeline

 

Quote of the Day:

“The challenge is not to be perfect...it’s to be whole.” -Jane Fonda

 

Takeaways:

  • Self Care
  • Be Still
  • When is the last you did something for yourself?
  • Describe what your 15-year-old self thought life would look like at this moment? How different is your current state? What do you want to change? What should stay the same?
  • What are the things you are grateful for and why?
  • Goal Setting
  • Brain dump
  • What am I optimizing for?

Goal mapping workbook: https://terrilomax.lpages.co/the-goal-mapping-workbook/

Free podcasting masterclass:

https://event.webinarjam.com/channel/terrilomaxpodcasting

Purple pens https://amzn.to/2MtqEAA

Sticky notes https://amzn.to/2ti7eb6

Journal https://amzn.to/35YcXB7

Sign up for our IG live on April 10th at 5PM PST: bit.ly/herspacenewsletter

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Apr 03, 2020
S5E13: Season 5 Finale- How to Connect with the H.E.R Space Community
00:29:29

Lady, this first quarter of 2020 has been way too much in some not so good ways. However,  in this season of the podcast, Terri and Dom guided us through a theme of personal development with the foci of mental, emotional, relational, financial, sexual and physical health.

Dom and Terri brought in some amazing guests including the first male guest to add their expertise to the conversation. Listen in as Terri and Dom read some listener reviews and share some questions they receive that have sparked ideas for future episodes.

Moving into the next season, lady, we invite you to engage more with Dom and Terri through the H.E.R Space Sanctuary, TalkBack Tuesday with Dr. Dom, and Wisdom Wednesdays with Terri.

Takeaways:

TalkBack Tuesday with Dr. Dom

Wisdom Wednesdays with Terri

H.E.R Space Sanctuary

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Mar 27, 2020
S5E12: A Trip Down Memory Lane: An Episode for the 90s and 2000s Kids
00:43:46

Lady, more than likely you will be at home for the next few weeks. Before you begin catching up on all of the missed episodes of the podcast, take a trip down memory lane with us.

For those of you who were coming of age around the 99 year 2000, this is an episode for you. Join Terri and Dom as they dive into some of their fun memories from the 80s, 90s, and 2000s. From music to food to TV shows and so much more! Shout out to our New Orleans families and Philly natives! Be sure to join us on Instagram to share your memories, @HERspacepodcast.

 

Quote of the Day:

"Recalling days of sadness, memories haunt me.  Recalling days of happiness, I haunt my memories." - Unknown



Takeaways:

Fresh Prince of Bel-Air Seasons 1-3 https://amzn.to/3cGDw1L

 

Gullah Gullah Island: Season 1 (3 Discs) https://amzn.to/2Izp9ys

 

Relevant Episodes:

S2E2: Play-Deprivation: What to Do When Fun Is Not Your Ministry

 

S4E7: Myths and Beliefs We Need to Unlearn



Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Mar 20, 2020
S5E11: The Coronavirus and More: Surviving and Thriving in Uncertain Times
00:26:49

Lady, are you worried about COVID-19? Are there other things in life you are so focused on, it seems hard to think about or do anything else? If so, then this episode is for you.

Listen as Dom and Terri provide practical tips on how to cope when life seems uncertain. Then scroll down to access the tips and links to helpful resources that will not only help you survive but THRIVE during these unpredictable times. 

 

Quote of the Day:

“What consumes your mind is what controls your life.” - Anonymous

 

Takeaways:

  1. Keep things in perspective
  2. Focus on what you can control
  3. Exercise
  4. Connect to a bigger purpose
  5. Get the facts
  6. Communicate with your children/family
  7. Keep connected
  8. Seek additional help

 

Sources:

https://www.apa.org/helpcenter/pandemics

https://theconversation.com/5-tips-for-surviving-in-an-increasingly-uncertain-world-125294

 

A New Earth: Awakening to Your Life's Purpose (Oprah's Book Club, Selection 61)- https://amzn.to/3aLj9yj

An exercising yoga mat  https://amzn.to/3cKMFpR

 

Resources:

CDC

WHO

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Mar 13, 2020
S5E10: Signs That You're The Toxic One in the Relationship
00:51:37

Lady, when was the last time you took a long hard look in the mirror to examine the negativity you may bring to your relationships? We know that doing so requires hard work and often a level of vulnerability that some of us will readily avoid.

In today’s episode, Terri and Dom offer us ways to identify when and why we are the toxic ones in our relationships. They also share some of their toxic ways.

Within that sharing, the ladies also provide us with concrete steps to take if we are ready for making a change in our behavior patterns. Be sure to tune in and also scroll below for more information on tips and resources mentioned in this episode. 

 

Quote of the Day:

"Your toxicity in your relationships with other people is actually an extension of the toxicity in your relationship to yourself. What you have is not an issue with how you relate to others, but a fundamental trauma that is preventing you from being at ease within yourself. That is what you must address." - Brianna Wiest

 

Takeaways:

Signs it's you:

  • All of your problems are someone else's fault
  • You take more than you give
  • There's so much drama
  • You have a major superiority complex
  • You’re a Debbie Downer
  • You only express love or admiration when you need something.

How to make the change

  • Watch how people interact around you
  • Monitor your own thoughts and actions
  • Apologize more and seek understanding
  • Identify the root of the toxicity and what must be done to heal

Will I Ever Be Good Enough?: Healing the Daughters of Narcissistic Mothers 

The Self Compassion Deck

 

Relevant Past Episodes:

S5E3: A Fresh Perspective on Receiving Feedback and Managing Defensiveness

S5E4: How Your Words Are Creating Your Current Reality (Put Some Respect on Your Name)

S3E12: Healing Intergenerational Trauma with Dr. Thema Bryant-Davis

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Mar 06, 2020
S5E9: The Complex History of Black People with Dr. Candice Harrison
00:52:31

Lady, we know that Black History IS American History 365 (well, 366 if it’s a leap year, lol). Today Terri and Dom are joined in conversation with historian, Dr. Candice Harrison.

The ladies discuss what fuels Candice’s passion for history; the work she is doing at the University of San Francisco; where we can find accurate information about our history; how she processes all the trauma and beauty of history; and who are the unsung heroes we should acknowledge.

Grab a glass of your favorite beverage (Hello sweet tea! We see you wine!) and join the ladies on the couch for this laughter-filled informative conversation.

 

Quote of the Day:

"You can tell a great deal about a country and a people by what they deem important enough to remember, to create moments for — what they put in their museum and what they celebrate." - Lonnie Bunch, Founding Director, The National Museum of African American History and Culture 

 

Takeaways:

Ancestry DNA kit  https://amzn.to/380niN3

23 and Me DNA kit: : https://amzn.to/2T52iR3

Dr. Candice Harrison: clharrison2@usfca.edu

Ancestry.com

Genealogybank

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Feb 27, 2020
S5E8: Exploring Plastic Surgery, Mental Health, and Body Image with Dr. Myla Bennett
00:37:13

In today’s episode, Terri and Dom are joined by Dr. Myla Bennett, a board-certified plastic surgeon in Georgia.

She is not your typical plastic surgeon. Dr. Myla is “pro doing things to make you feel good but anti ignoring what is going on inside that is affecting what you want to do on the outside.”

Your mental health is an important factor in your decision to have plastic surgery. Dr. Myla shares with us the “dark and dangerous” side of plastic surgery, the surgeries people regret and the impact it has on the individual and their romantic relationships. What are the red flags you need to avoid in a plastic surgeon? What do you need to consider in your life before having surgery? Listen in to Dr. Myla’s answers to those questions and more. 

 

Quote of the Day:

"Anytime an opportunity comes along and it violates unleashing a woman's inner and outer beauty, I'm not going to do it." - Dr. Myla Bennett

 

Takeaways:

Self-Esteem: A Proven Program of Cognitive Techniques for Assessing, Improving, and Maintaining Your Self-Esteem

https://amzn.to/31iRLV2

A Book of Daily Positive Affirmations

https://amzn.to/32l11bS

 

DrMyla

EderraBella

Prettyskinrx

 

Relevant episodes

S2E3: Why You Might Be Struggling to Gain Confidence

S1E8: How to Find Your Own Self-Care Routine

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Feb 21, 2020
S5E7: Reducing Shame and Stigma Around STDs with Dr. Joy Cooper
00:43:46

Lady, before you make plans with your boo for the weekend, you may want to listen to this episode. This week Terri and Dom welcome Dr. Joy Cooper back into H.E.R Space for a much-needed conversation.

In this week's episode, the ladies dive into a different topic related to our gynecological health...STDs and STIs. If you remember what you learned in the sex-ed class in high school and the pamphlet in your doctor’s office... get ready because Dr. Joy is providing us with all of the updated terminology and statistics.

Be sure to scroll down to check out the additional resources mentioned in the episode and links to contact Dr. Joy with your personal questions.

Quote of the Day:

"I called my best friend to tell her. We made a nickname up for it so we wouldn't have to use the words. We called it clouds." - Anonymous

Takeaways:

Dental Dams

Female Condom

Relevant Episode: 

S4E3: The Burden of Fibroids for Black Women with Dr. Joy Cooper

thedrjoy

Our Culture Care

California residents: send a DM to Dr. Joy on IG… keyword “ourculturecare”

Toast by Kofee

Anybody by Burna Boy

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Feb 14, 2020
S5E6:Being Transformed In and Through Relationships with Zo Williams
00:41:36

Lady, today is a special day in H.E.R. Space. We have opened the doors to invite our first male guest. Listen in as Terri and Dom engage Zo Williams in conversation about relationships. This dialogue is much more than men vs. women.

Get ready to hear some insightful ways to reconceptualize your understanding of heterosexual relationships; the roles each of us play; how we got to a certain place in our relationships; and how we can change if we desire to do so. Be sure to have your favorite note-taking device handy as Zo drops some gems on us. 

 

Quote of the Day:

"As long as people in stepping-stone relationships are committed to serving each other instead of misusing each other, there is no inherent harm in stepping-stone relationships." - Zo Williams

 

Takeaways:

Zo’s books:

Holographic Relationship

Relationship Dismount

Iamzowilliams.com

Voice of Reason Radio 

DashTalk X

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Feb 07, 2020
S5E5: Processing the Loss of Kobe Bryant and Grieving Those with Complicated Legacies
00:32:39

Lady, today we are diving into an important conversation about the complicated feelings of grief. While most of the conversation centers around hearing about the news about Kobe Bryant’s death, his daughter Gianna and the seven other people on the helicopter, Dom and Terri also have a larger conversation about the other thoughts and feelings that come up when someone dies.

How do you respond or how are you supposed to feel when someone who assaulted you dies? How is the family supposed to feel? How are those who are aware of the situation supposed to feel? What will it do to their legacy? Do you forgive them? Do you protect them in their death?

Listen in as Terri and Dom help us think through how to process our complex feelings of grief. 

 

Quote of the Day:

It’s uncomfortable to raise the worst thing someone has ever done when that someone dies, and when they are beloved. And I suppose it matters that I write this as someone who thinks that very, very few of us are all good or all bad; few of us are saintly, even fewer irredeemable. 

We can admire aspects of a person’s talent without erasing the ways in which they also did irreparable damage. 

We can be horrified and angry by what someone did without writing them off as worthless, without seeing them go away — to jail, to the grave — and saying “good riddance.” 

We can — we must — assess the ways in which the rich and famous are able to exploit our admiration of their talents to pound into the ground anyone who might threaten their fame and reputation, how they so often bypass accountability and we just let them because, well, they’re so talented, or so attractive, or their politics line up with ours, or they handle a ball so well.”

- Jill Filipovic

 

Takeaways:

Smudging Kits

On Death and Dying book

  • feel all the feelings...they are all valid
  • be kind to yourself...no judgments
  • step away from social media
  • set boundaries with those around you to get what you need
  • utilize resources like therapy

Relevant episodes 

S3E10: A Fresh Perspective on Death You Need to Hear

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Jan 31, 2020
S5E4: How Your Words Are Creating Your Current Reality (Put Some Respect on Your Name)
00:31:04

Lady, today is a powerful episode. It may bring up strong emotions and some of you may be able to relate to Terri’s story. As you are listening, know there are resources available to help. Scroll to the bottom of this page for more information.

If you are in the process of healing recognize the importance of your internal dialogue. Words have power. In today’s episode, we learn how to use words to heal, empower and build resilience.

 

***If you or someone you know is being abused please see the resources below to get help.***

 

Quote of the Day:

"If someone overheard your internal dialogue, what would they think? How you talk to yourself and how you talk about yourself is impacting the way you show up in the world. Put some respect on your name." - Terri Lomax

 

Takeaways:

Be accurate and factual

Allow your support system to support you

“No one is 100% one hundred percent of the time.” -Queen Latifah

Create positive affirmations

Keep a thought record

Write in a journal

 

National Domestic Violence Hotline

Child Welfare Information Gateway

 

Resources:

1. Self-Esteem: A Proven Program of Cognitive Techniques for Assessing, Improving, and Maintaining Your Self-Esteem- https://amzn.to/2ZmoYxI

2. Break Up With Procrastination https://terrilomax.lpages.co/break-up-with-procrastination/

3. Sticky notes for affirmations

https://amzn.to/2ti7eb6

4. Journal to keep track of thoughts

https://amzn.to/35YcXB7



Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Jan 26, 2020
S5E3: A Fresh Perspective on Receiving Feedback and Managing Defensiveness
00:27:16

Have you provided reviews or given professional feedback and wondered what they are really thinking about what you shared with them?

Being behind the mic can be difficult to navigate the balance of privacy and openness. In today’s episode, Dom and Terri share their process with wrestling with some specific feedback they received from a listener.

Through this process, Terri turns the interview tables on Dom and we find out if she has any “clatchet” in her. As you are listening to the episode if you want to know more about Terri and Dom be sure to connect on social media or email via the website. 

 

Quote of the Day:

“Trust the process.” -Dr. Dom 

 

Takeaways:

1. Trust the process

2. Listen with an open heart and mind

 

Relevant episodes 👂🏽

S1E1: Welcome to HER Space Podcast

S2E2: Play-Deprivation: What to Do When Fun Is Not Your Ministry 

S2E9: So What's Therapy Like Anyway?

 

Resources:

Their Eyes Were Watching God 

Are You There God, It's Me, Margaret?

 

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Jan 16, 2020
S5E2: Are You Tired of Being Broke? Manifest Abundance Today with Constance Carter
00:32:05

Our relationship with money has an impact on our quality of life. Having a million dollars in the bank does not automatically make us happy nor does being “poor” equal unhappiness.

This week we have a special guest that will help us all think about what changes we need to make in our lives to not only get our finances in order but shift our family dynamics to what best serves us.

Constance Carter, the CEO of Catalyst Real Estate Professionals joins Terri and Dr. Dom to share with us her journey to healthy financial wellbeing. This is not your ordinary interview about finances. Lady, we guarantee there is some aspect of Constance’s story in which you can relate.

Quote of the Day:

"When you say things like, “I’m broke” you're telling the universe to keep you in the state of lack and you’re programming your mind to keep you there. Your words are powerful and prophetic, and what you say becomes real. If you want to have more, you have to speak it into existence." - Constance Carter

 

Takeaways:

Constance’s tips on changing your mindset:

  • GTS: Google That Sh*t
  • Just Do It
  • Laugh 
  • Lavish in the journey
  • Find the good in everything

“Balance is a myth but harmony is a must.” -Lisa Nichols

Relevant episodes:

S3E3: 5 Tips to Help You Get Back On Track and Find Your Passion

S2E12: Oh You Bougie, Huh?

Resources:

Constance Carter’s books recommendations:

1. The Secret to  Breaking the BROKE  Code: 5 Steps to Growth, Abundance & Overflow https://amzn.to/2Sn0XW0

2. Keeping Score: What You Need to Know to Make Your Credit Score Grow https://amzn.to/2Zt3n6N 

3. Secrets of a Millionaire Mind https://amzn.to/36pIsV0

 

Where to Find Constance:

Website: Constance Carter

Weekend of Wealth Retreat

Facebook: Nobodyworksharderthanconstancecarter

Instagram: AskConstanceC

Twitter: AskConstanceC

 

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Jan 09, 2020
S5E1: Creating a 2020 Vision For Your Life
00:39:29

This is the start of a new year and decade. What comes up for you? Where were you 10 years ago? What has/has not happened? How do you feel about where your life is now? As we embark on this next year and decade, what are the things you want to focus on? In this episode, Dr. Dom and Terri share some of the goals they have had over the last decade reflecting on how some of those things have unfolded...or did not unfold. Listen in as Terri and Dom share with us how to establish our vision with the important questions to ask yourself and the tools to visually map it out. Be sure to scroll all the way down to check out ALL the resources available to you.

 

Terri’s Mantra for the Year: Flow

Dr. Dom’s Mantra for the Year: Slow Down

 

Quotes of the Day:

"As you become more clear about who you really are, you'll be better able to decide what is best for you - the first time around." - Oprah Winfrey

 

“If it’s truly meant for you, it will happen when you are ready.”- Dr. Dom

 

“When you find the why and you’re committed, everything else will fall into place.”- Terri

 

Relevant episodes

Season 1- Episode 3:  How to Overcome Procrastination and Make Progress Fast

S1E11: How to Create a Dream Team For Your Life and Business

S3E3: 5 Tips to Help You Get Back On Track and Find Your Passion

Takeaways:

Goal setting/Vision board planning questions

  1. If you fast forward life to December 2020, how would your life be different?
  2. What is one word or phrase that will be your mantra for the year?
  3. Identify 5 people who can help you reach your goals
  4. Identify 10 people you can build up 

 

Goal mapping workbook

https://terrilomax.lpages.co/the-goal-mapping-workbook/

Whiteboard with markers

https://amzn.to/2PoSHCX

 

https://amzn.to/2LZW7dn

 

Purple pens

https://amzn.to/2MtqEAA

 

Cardi B song- Get Up 10

https://amzn.to/2QkwQgz

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Jan 03, 2020
S4E13: Season 4 Finale- What to Expect from H.E.R Space in 2020!
00:36:17

Lady, we have made it to the end of Season 4, 2019, and the first year of H.E.R Space podcast. THANK YOU and YOU and YOU!!! We could not have made it this far (over 225 thousand downloads) without your support. In this season Terri and Dom start off the season with a series of episodes that address health-related topics, including a discussion of fibroids. Following those episodes, the ladies offer us a series of healing episodes. Of course, the ladies could not end the first year without also addressing fake friends.

Be sure to tune in to learn more about all of the exciting things coming from the ladies in 2020!

Continue to download, share with others, and be sure to connect with us on social media by leaving us a message. 

Takeaways:

New adventures in 2020…

Ask Dr. Dom

Wisdom Wednesdays with Terri

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Dec 27, 2019
S4E12: How to Conduct Your Annual Year in Review & Why It’s Crucial to Your Personal Growth
00:45:24

Lady, can you believe 2019 is almost over? You have made 365 trips around the sun!

Have you made any changes? Have you achieved the goals you set at the beginning of this year? No worries if you are feeling stagnant. This episode is an opportunity to engage in self-reflection.

Listen in as Dom and Terri guide us through a series of questions to help us reflect on the past year. Be prepared to stop and start many times along this journey as you dive into answering the questions authentically.

Not sure how to answer the questions? No worries, Terri and Dom answer the questions on air so you can see the range of emotions that may come up and the themes that emerge. Trust the process.

***Subscribe to the new H.E.R Space YouTube channel. Once we get 100 subscribers, we'll post a video we recorded for you!***

 

Quote of the Day:

“The journey into self-love and self-acceptance must begin with self-examination… until you take the journey of self-reflection, it is almost impossible to grow or learn in life.” – Iyanla Vanzant

Takeaways:

13 Questions to Ask

  1. If you had to describe the past year in 3 words, what would they be?
  2. What was a high point?
  3. What is the scariest/challenging thing you’ve done this year?
  4. Which of your personal qualities turned out to be most helpful this year?
  5. What was your most common mental state this year (i.e. stressed, at peace, excited)?
  6. Who hindered you?
  7. Who can you thank for their love, light, support or encouragement this past year?
  8. Did you make a mistake that you haven’t forgiven yourself for? What do you need in order to forgive yourself?
  9. How did your overall outlook on life evolve?
  10. What do you deserve a pat on the back for?
  11. What was the most important lesson you learned this year?
  12. What was the most surprising thing you experienced this year?
  13. What is your number one goal for next year?

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Dec 20, 2019
S4E11: The 4 Levels of Friendship and How to Spot Fake Friends
00:45:19

“From fibroids to fake friends…” The ladies have discussed fibroids so listen in today as they address fake friends. Lady, how many people in your life can you truly call friends? How long have you known them? Are they acquaintances or “ride or dies”?

Many of us call the majority of the people in our life friends but all friendships are not equal. In this episode, Terri and Dom help us understand the different types of friendships and give us real-life examples of their highest level of friends and how to let go of the people whose friendship is no longer healthy. 

Quote of the Day:

"An insincere and evil friend is more to be feared than a wild beast; a wild beast may wound your body, but an evil friend will wound your mind.” – Buddha

 

Takeaways:

4 levels of friendship:

Level 1. Acquaintanceship

Level 2. Casual friendship

Level 3. Close friendship

Level 4. Intimate friendship

 

How to spot a fake friend in your life:

  • Fake Friends Are Selfish
  • Fake Friends Thrive on Gossip and Drama
  • They mock you and compliment you at the same time because…passive-aggressive.
  • They gossip endlessly about others.
  • They only see you as a means to an end.

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Dec 13, 2019
S4E10: Tapping Into Your Greatest Self Defense Tool with Linda Leu
00:36:56

In this week’s episode, Terri and Dom are joined by Linda Leu, the Executive Director of IMPACT Bay Area. In Spring 2019 Dom and Terri participated in IMPACT’s first self-defense class specifically for women of color.

Linda led that course. In this conversation, the ladies reflect on that experience but more importantly, Linda shares information about self-defense techniques beyond the physical skills.

She also explains what happens to many of us who experience the freeze response and how we can work our way through it. This is definitely an episode you want to listen through to the end. 

 

Quote of the Day:

“If you don’t respect her, you obviously don’t deserve her.”

 

Takeaways:

“The best fight is no fight”

5 Best Practices for Self Defense

  1. Listen to your intuition 
  2. Use your voice 
  3. Practice using tools before having to use them
  4. Practice setting boundaries in small ways
  5. Do what you have to do to be comfortable 

 

Resources:

Website: Impactbayarea.org

Instagram: @impactbayarea

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Dec 06, 2019
S4E9: 8 Life Hacks to Save You Time and Energy
00:41:08

Lady, do you ever wish that some of the things you do in life could be simplified? Yes? Us too.

In this week’s episode, Terri and Dom share with us some of their favorite life hacks. From managing your meals to your appearance, listen in as the ladies break down each time saver and the practical ways in which they are used.

Trust us when we say some of these life hacks are guaranteed to make your life easier. 

Quote of the Day:

"Life is really simple. We insist on making it complicated."

-Confucius 

 

Takeaways:

Life Hacks

  • Meal prepping 
  • A travel set of basic necessities 
  • Create a packing list for travel
  • Scheduling self-care at the beginning of the month 
  • Picking out your clothes the night before or at the start of the week
  • Wear your hair in a way that saves you time and money 
  • Natural colors when getting your nails done
  • Get a fanny pack 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Nov 29, 2019
S4E8: How to Deal with Jealousy and Envy Without Beating Yourself Up
00:35:36

Today’s episode is one that all of us experience but few of us actually talk about...jealousy and envy. Homegirl at the office stays winning. Your bestie in another city is getting closer to someone else. Which one is envy? Which one is jealousy?

What other feelings come up? Often times they are used interchangeably and incorrect. Terri and Dom help us clarify what each term means. Then they walk us through multiple real-life examples to help us parse out what each word looks like when played out.

What are the questions we need to ask to navigate each situation? Scroll down for some helpful tips.

By the way, shout out to Meg Thee Stallion for those bomb-ass knees :)

 

Quote of the Day:

“True confidence has no room for jealousy or envy; when you know you are great there is no reason to hate.” -unknown

 

Takeaways:

  • Acknowledge the feelings
  • Evaluate the situation with an open mind
  • Identify the roadblocks (internal and/or external)
  • What can you control?
  • Remember to practice self-compassion
  • Kill it with kindness
  • Get support from community and/or therapy

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Nov 22, 2019
S4E7: Myths and Beliefs We Need to Unlearn
00:42:07

Lady, were there things you were taught as a child that now as an adult you wonder why you believed it? Yep. Us too. Oh, wait.

That’s not you? What about as an adult? There was nothing you have questioned? Still not you? So, no pyramid schemes? Certain religious beliefs? “Old wives tales”? Virginity/Hymen Testing?

Today we invite you to listen with an open heart and mind as Terri and Dom provide us with an opportunity to reflect on what we have learned and question the messaging we have held to be true. What do I believe? Why do I believe it? In this episode, Dom and Terri explore why some of these myths or “lessons” came into being and how the messaging may have harmful lasting psychological effects.

 

“As life continues to evolve how we address situations need to evolve as well.” -Dr. Dom

 

Quote of the Day:

“Unlearn.” -John Singleton

Takeaways:

  • Do your own research
  • Ask questions
  • Previous episodes that address healing from some of the myths and messaging:
  1. S2E1: Let's Talk About Sex with Eliza Boquin
  2. S3E12: Healing Intergenerational Trauma with Dr. Thema Bryant-Davis
  3. S3E13: Who Taught Us to Deny Our Sensuality? with Free the Cheeks Founders Breezy and Bobbi
  4. S4E3: The Burden of Fibroids for Black Women with Dr. Joy Cooper

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Nov 15, 2019
S4E6: 6 Tips to Cope with the Holiday Blues
00:38:55

Lady, are you ready? It's the holiday season 2019 edition. How do you usually feel around the holidays? For some of us, it is not the time of joy and merriment that seems to emanate from everything around us.

In this episode, Terri and Dom give us some important signs to look for if we are experiencing the holiday blues. They also provide us with six healthy coping strategies and give examples of what it looks like in real life.

Of course, infused throughout the episode Dom and Terri share with us some of their fond (and not so fond) holiday memories. Make sure to join in the conversation on social media and share with us what you’re grateful for and any of your holiday memories that may help someone else experiencing the holiday blues.

 

Quote of the Day

“'Tis the season to be jolly

But how can I be when I have nobody”

- What do the lonely do at Christmas? by The Emotions

 

Takeaways

6 ways to manage the holiday blues

 

1. Volunteer

2. Maintain as much of your normal routine as possible

3. Find healthy ways to cope with a recent breakup

4. Let yourself feel the feelings

5. Set boundaries and be true to yourself

6. Be open to new traditions 

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Nov 08, 2019
S4E5: How and Why Gratitude Can Change Your Life for the Better
00:35:01

Lady, can you believe it’s November? That means the holidays are upon us. It also means a new year is approaching. Here in the H.E.R Space Sanctuary, we believe that now is a great time to challenge ourselves to be thankful for all of our blessings.

In this episode, Terri and Dom take us back down memory lane to share with us the lessons they received about gratitude. They also break down why gratitude is important and the benefits we can derive from incorporating it into our daily lives. Scroll down to access the article Terri mentioned on the seven ways gratitude can change your life. 

For the entire month of November be sure to follow us on Instagram and share with us your daily gratitude 

 

Quote of the Day:

"Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have then you'll never ever have enough." - Oprah Winfrey


Takeaways

Article: 

7 Crucial Ways Gratitude Can Change Your Life

 

Gratitude activities:

  1. Gratitude jar
  2. Daily gratitude journal
  3. Thank you cards/letters
  4. Gratitude videos


Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/


Nov 01, 2019
S4E4: How to Heal Your Spirit Through Relaxation So You Can Truly Be at Peace
00:42:08

What does relaxation look like for you? We know there are levels to this but we are talking about the relaxation that involves letting go and not thinking or stressing. 

Have you ever actually had this experience? Maybe? No? Don’t worry. For all our Type A people this episode is for you.

Know that relaxation is not sitting down watching a documentary or using your day off to organize your closet. Relaxation means that you are truly taking the time to bring your energy fuel tank from E(mpty) to F(ull). What does that look like? Listen in as Terri and Dom walk us through how to take notice when we are carrying stress or tension and strategies we can implement to engage in authentic relaxation. 

 

Quote of the Day:

"The most productive thing you can do is relax." -Unknown

 

Takeaways:

  • Be intentional about what you take in (e.g., comedies)
  • Laughter
  • Bubble baths
  • Meditation
  • Focus on whatever it is that will help you decompress

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Oct 25, 2019
S4E3: The Burden of Fibroids for Black Women with Dr. Joy Cooper
00:51:13

Lady, if you have been listening to the podcast for a bit, you know in our introduction we mention we discuss topics ranging “from fibroids to fake friends."

Today Dr. Joy Cooper joins us in the H.E.R Space Sanctuary to drop her "TED Talk" on fibroids and its impact specifically on women of the diaspora.

In this episode, Dom and Dr. Joy share their personal experiences with fibroids that many of us could either relate to ourselves or know someone who can. In this candid conversation with Terri and Dom, Dr. Joy dispels some of the myths about our gynecological health and encourages us to make informed decisions about our fertility. This is definitely an episode you will want to listen to and share with others. 

 

Quote of the Day:

“I think the number one thing Black women and all Black people should be paying attention to is our health.” -bell hooks

 

Takeaways:

  • Advocate and seek a second opinion
  • Do no harm 
  • Know your normal 
  • Your network determines your net worth 

 

Instagram: @thedrjoy

Daughters of the Diaspora 

Culture Care

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Oct 18, 2019
S4E2: A Conversation You Need to Hear About Suicide and Resiliency
00:33:03

Quote of the Day:

“To anyone out there who’s hurting—it’s not a sign of weakness to ask for help. It’s a sign of strength.” - Barack Obama

National Suicide Prevention Lifeline  1800273TALK

Lady, have you ever felt like whenever you try to take two steps forward you get sent three steps back? At times it can feel really hopeless. Did you reach out for help? Was there someone or something that gave you hope? In today’s episode, Terri shares with us when she contemplated suicide and the obstacles she’s faced this year. On this journey in life, it’s okay to pull over on the side to pause, call for help, and keep your eye on your vision. Today the ladies help us build up our resilience muscle. 

“You don’t know how strong you are until being strong is your only option."

“If you can look up you can get up.” - Les Brown 

 

Takeaways:

  1. Ask for help 
  2. Take mental health days 
  3. Keep your eyes on your vision 

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

 

Oct 11, 2019
S4E1: Beyond Shyness: How to Face Your Social Anxiety Fears
00:37:52

Quote of the Day:

"Connection: the energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgment; and when they derive sustenance and strength from the relationship." - Brene Brown 

 

Welcome to Fall and Season 4 Lady! As we embark on the last quarter of the year one thing that comes to mind is the approaching holiday season.

For many of us, that means work parties, family gatherings, charity events and all of the things that involve interacting with a crowd. If you are in school that means the end of the semester presentations and group projects.

Did you hold your breath or feel your pulse quicken or maybe even a tightening in your stomach at the thought of any of those activities? Do you dread doing any of those activities for fear of judgment or ridicule? Then you may have social anxiety. Tune in to this week’s episode to learn how to differentiate between being shy, introverted, having a common response to a social situation, and social anxiety disorder. Terri and Dom share some of their personal experiences and provide some tips for how to face your social anxiety. 

 

Takeaways:

3 Tips for conquering social anxiety 

  1. Set Small/specific Measurable Achievable Relevant/realistic Time-based goals 
  2. Get an accountability partner
  3. Reward yourself 

 

13 Useful, Expert-Backed Tips For Dealing With Social Anxiety

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Oct 04, 2019
S3E14: Season 3 Finale- You Helped Us Reach 100K Downloads
00:40:17

Just as we are (hopefully) saying goodbye to summer, Terri and Dom are wrapping up Season 3 this week. Join the ladies as they discuss the highlights of this season, from the dope women who appeared as guests, the lessons they learned, and the tech issues to the personal losses Terri experienced.

This season also had a couple of great achievements. Not only did we have 20,000 downloads in July alone but by the middle of September y’all showed up and showed OUT with the downloads crossing the 125,000 mark for total downloads!

Thank you! Thank you! Thank you! Continue to download, share with others, and be sure to connect with us on social media by leaving us a message. 

 

Takeaways:

***Don’t forget to enter the Wedding Dress Giveaway. Deadline is Monday, September 30th***

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

Therapy for QPOC

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Sep 27, 2019
S3E13: Who Taught Us to Deny Our Sensuality? with Free the Cheeks Founders Breezy and Bobbi
00:56:25

Lady, what were you taught about sexuality and sensuality? Are you ready to relearn what you thought you knew? This week Terri and Dom are joined by dynamic sister duo Breezy and Bobbi (the founders of Free the Cheeks) and they take us to Twerk Church.

This discussion dives into what’s really up with what women are taught about sex and sensuality. A lot of us were taught about respectability politics and socialized into participating in the patriarchy based on the traumas of our ancestors.

Today the ladies name the ways that we can subvert the patriarchy. We will hold space and celebrate our wombs. Breezy and Bobbi share with us how they teach women about discovering the freedoms of their body and where they learned to respect and appreciate feminine bodies. Feel the joy. Feel the community. Get back to yourself. Regain your power. Create that vibration...free your cheeks!

 

Quote of the Day:

"If any female feels she needs anything beyond herself to legitimate and validate her existence, she is already giving away her power to be self-defining, her agency" -bell hooks

 

Takeaways:

From Niggas to Gods

The Heart of Trauma

 

Freethecheeks.com

@wehealdifferent

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Sep 19, 2019
S3E12: Healing Intergenerational Trauma with Dr. Thema Bryant-Davis
00:43:41

“Surviving is not the same thing as living.” Lady, how many times have people commented on how strong you are? How many times have you felt like you were falling apart on the inside but you refused to let others see it so you would not be perceived as weak?

Take a moment and think about where you learned that pattern. Chances are you are living out a narrative that is not your own. You may be operating in a space conditioned to protect your wounds...shield you from your trauma.

Trauma that was caused by someone behaving in reaction to their own wounds.  In today’s episode, Terri and Dom are joined by Dr. Thema Bryant-Davis, a licensed psychologist, ordained minister, and sacred artist.

She encourages us to think about our pain in ways that many of us have never considered but will definitely bring us closer to healing. Gift yourself the time to sit and do nothing else but listen to this episode as Dr. Thema drops so many quotable statements. Your wounds will be so glad you did.

 

Connect with Dr. Thema:

Website- https://www.drthema.com/

The Homecoming Podcast with Dr. Thema

I Dance with God: A Cojourney in Prayer

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Sep 13, 2019
S3E11: The Silent, Secret Grief of Miscarriage and the Pressure to Become a Mom
00:48:54

Lady, when did you decide whether or not you wanted children? Were you socialized to tie your womanhood to being a mother? Have you thought about what you really want? Do you know what influenced that decision?

In today’s episode, Terri and Dom discuss their decision on having children and what factors led to their choices. More importantly, the ladies dive into a conversation that many women experience but until recently have not openly shared. Infertility. Miscarriage.

Let’s not be silent on these issues. If you have ever experienced any type of fertility and/or gynecological issues, know that you are NOT alone. As you are listening, if you have any questions scroll down as there is a list of resources that may help you. As a community, we want to be here for one another so please be sure to reach out to us in the H.E.R Space Sanctuary. 

 

Quote of the Day:

"I just think, as women, we have to give ourselves room to be individuals. So when a woman makes a decision for herself, we as women shouldn’t set those hardcore boundaries for another woman. Just like we don’t want men setting hardcore boundaries for us.”

-Jada Pinkett-Smith

 

Takeaways:

Below are links to information on all the major terms mentioned in today’s episode 

HSG 

Unexplained infertility 

PCOS

IUI

IVF

DNC

Egg freezing

Resources:

Ovia

https://www.oviahealth.com/

 

What to Expect 

https://www.whattoexpect.com/mobile-app/

 

Bare with my doula

http://www.barewithmeduo.com/

 

The sacred doula 

https://www.instagram.com/sacredbirthdoula/?hl=en

 

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Sep 06, 2019
S3E10: A Fresh Perspective on Death You Need to Hear (Plus Our First Giveaway!)
00:39:09

Lady, we know you are reading the title of today’s episode and probably took a pause. What are the thoughts and feelings that come up for you? Fear? Unease? Are you ready to click out of this episode? Remember, when Dom tells us to trust the process? This is one of those times. TRUST. THE. PROCESS.

We acknowledge this is a heavy topic and invite you to dive into this with us. Stop what you are doing and be present for this discussion.

The first lesson: Live in the moment. Death is a fact of life for all of us. What can we do to honor ourselves and others while we are living? Listen all the way to the end to learn about the very special way Terri contributes to the legacy of herself and her family on a regular basis.

But wait... There’s more! At the end, Terri reveals the details for a special giveaway.

 

Quote of the Day:

“Living in the moment means letting go of the past and not waiting for the future. It means living your life consciously, aware that each moment you breathe is a gift.” – Oprah Winfrey

 

Takeaways:

https://mochagirlspitstop.com/when_a_blogger_dies/

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Aug 30, 2019
S3E9: How to Make Fear Your Greatest Teacher with Guryan Tighe
00:47:37

What are you most afraid of? Have you shared that with anyone? What have you done to address the fear(s)?  No worries, if you have not taken any steps. Hopefully, listening to this episode will motivate you to take action.

In today’s episode, Terri and Dom are joined by Guryan Tighe. Guryan is Founder and CEO of, Fourage, that's courage with an F. As an Executive Coach who specializes in helping people address their fears, Guryan joins Dom and Terri to discuss fear and communication. Each of the ladies opens up about something they are afraid of and Guryan utilizes her expert coaching skills to facilitate the discussion and offer best practices.

Then Guryan provides tips on how to engage in healthy communication with partners and parents. Some of her tips may surprise you and you will definitely want to take notes. Let’s make fear our greatest teacher. 

 

Quote of the Day:

"FOURAGE is courage spelled with an F. We believe your fear is the gateway to your courage." - Guryan Tighe


Takeaways:

Guryan’s general best practices:

  • On having a conversation with your partner about setting boundaries with in-laws
  • Get curious
  1. What do you want more of? What do you appreciate?
  2. What does an ideal scenario look like with the in-laws for you and your partner?
  • Establish a safe environment where both people feel supported 
  • Listen to listen/understand to create a shared agenda

 

  • Communicating about something annoying or unfulfilling your partner does
  • Note that it may be more indicative of something happening internally
  • Bring curiosity inward
  1. What are you feeling?

 

  • Toxic parents and having conversations about their bad behavior
  • What do you feel lost around?
  • What are you missing?
  • Apply compassion to self and parent(s)
  • Get your needs met in other places


Connect with Guryan: 

Fourage.io

Guryan@fourage.io


Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Aug 23, 2019
S3E8: Therapy for Black Girls with Dr. Joy Harden Bradford
00:32:30

Lady, have you ever had times where you’re sitting with a mentor, big sister, or someone you look up to and their presence just makes you feel at peace? Makes you want to ask ALL the questions and share ALL your business knowing there will be no judgment and you’ll be guided into making healthy choices?

Well that’s what it was like for Terri and Dom this week as they were in conversation with Dr. Joy Harden Bradford. If you’ve been a part of the sanctuary for a while then you're already familiar with Dr. Joy.

She is a licensed psychologist, speaker, and host of the wildly popular Therapy for Black Girls podcast. Listen in as she talks with Dom and Terri about her passion for improving the lives of Black women and their mental health; the importance of sisterhood; how she manages it all; and what song always gets her on the dance floor. Pour up your favorite summertime beverage, relax and join the ladies in the sanctuary for an enjoyable conversation you didn’t know you needed. 

 

Quote of the Day:

“Sometimes therapy is hard work." -Dr. Joy Harden Bradford


Takeaways:

The Short and Tragic Life of Robert Peace

You can find Dr. Joy via:

Twitter: @therapy4bgirls

Instagram: @therapyforblackgirls

Facebook: @therapyforblackgirls

Email: info@therapyforblackgirls.com

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Aug 16, 2019
S3E7: What "They" Didn't Teach You About White Supremacy and Feminism with Rachel Cargle
00:39:37

This week finds us in the aftermath of multiple mass shootings due to domestic terrorism. To be clear, these instances are fueled by hate and a result of white supremacy. Today Terri and Dom are joined by Rachel Cargle, an activist, writer, lecturer, and entrepreneur. Rachel’s work focuses on unpacking White feminism, confronting White supremacy and educating people on how Black women are frequently shut out of feminist spaces. The ladies discuss White supremacy by defining it; how it pervades multiple aspects of our lives; and its relationship with White feminism. Lady, as always, we hope after this episode you know you are not alone. Be sure to check out Rachel’s website for resources on navigating this racist society we live in. 

 

Quote of the Day:

"I don’t want your love and light if it doesn’t come with solidarity and action." - Rachel Cargle

 

Takeaways:

For women of color...YOU. ARE. ENOUGH. 

Notes for White allies and accomplices 

  • "What are you without racism? Are you still good? Are you still strong?” -Toni Morrison
  • It is never the job of the oppressed to educate the oppressors
  • If love were the answer… 
    • Black people love the hardest so we would’ve loved our way out of a lot of things by now. 
    • We would never walk into an orphanage or homeless shelter and say “you should’ve loved your way into new parents or a new home."
  • Love and words are not enough. Take ACTIONABLE steps!

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Aug 09, 2019
S3E6: How to Thrive as an Introvert in a World Built for Extroverts
00:44:17

In a world that encourages and supports engaging with others on a constant basis, is there understanding for those of us that prefer to be alone? When you hear the word introvert how much does this describe you? Before you make that decision listen in as Dom dispels the myth of equating an introvert with shyness and answers whether social anxiety and introversion are equals.

When, where and how you derive your energy clues you in to your introversion status. Not sure how that really applies to you? Terri and Dom will explain what the introversion/extroversion spectrum looks like and provide examples from their lives of where they fall on the continuum.

Lady, you think you know Terri and Dom, but you might be surprised by how they rate their level of introversion. Stay tuned for information that you can reference for later use and tips on how to navigate being an introvert in an extroverted world. If you are more extroverted, this episode will help you understand your introverted sisters and remind you to not dim your light for the comfort of others. We are dynamic and varied in how we show up in this space. There. Is. Room. For. All. Of. Us.

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Aug 01, 2019
S3E5: How To Become More Assertive (And Why It's Important)
00:36:01

Assertiveness. When do you use your voice? How do you use your voice? What does it look like when you assert yourself? Where did you learn to use your voice? The answers to each of those questions gives you insight into how you express assertiveness. If you have listened to previous episodes on boundary setting and confidence then this week’s topic will add to your arsenal of being a woman living in authenticity. Terri and Dom will explore examples of assertiveness and also distinguish from assertiveness, aggressiveness, passiveness, and passive-aggressiveness. Asserting yourself may require risk but it will benefit you and everyone around you in the end. Be sure to scroll down to learn how to navigate situations that require assertiveness. 

Quote of the Day:

"I think of the next girl who is going to come along who looks like me, and I hope, 'Maybe, just maybe, my voice will help her.'" -Serena Williams

Helpful resources mentioned:

Tips to improve assertiveness

  • identify the behavior; the impact; your feelings and what you want changed
  • use "I" statements
  • speak loudly and clearly avoiding pauses and "ums"
  • own what you need
  • aim for positivity and collaboration

https://www.harpersbazaar.com/culture/features/a28209579/serena-williams-us-open-2018-essay/ 

From Psychology Today:

"Assertiveness is a social skill that relies heavily on effective communication, while simultaneously respecting the thoughts and wishes of others. People who are assertive clearly and respectfully communicate their wants, needs, positions, and boundaries to others. There’s no question of where they stand, no matter what the topic. From a cognitive standpoint, assertive people experience fewer anxious thoughts, even when under stress. From a behavioral standpoint, assertive people are firm without being rude. They react to positive and negative emotions without becoming aggressive or resorting to passivity. Individuals who are high in assertiveness don't shy away from defending their points of view or goals, or from trying to influence others to see their side. They are also open to both compliments and constructive criticism. Assertiveness is often associated with higher self-esteem and confidence. People can improve their assertiveness through practical exercises and experience."

 

https://www.psychologicalscience.org/news/releases/black-women-leaders-approved-for-assertiveness-in-the-workplace.html

Jul 26, 2019
S3E4: What To Do When Life Comes at You Fast
00:31:01
This was week was a rough one for Dom and Terri. Terri found out that her grandmother passed away and had to abruptly leave San Francisco to head home to Philadelphia. It was still very important for them to produce an episode but they ran into quite a few challenges.
 
Despite the technological struggle, they had a quick conversation about stress, anxiety, and setting boundaries when life comes at you fast. Stay tuned because they'll have more in-depth conversation about these topics in the future.
 
 
Quotes of the day:
"It's not stress that kills us, it's our reaction to it." -Hans Selye
 
"In times of stress the best thing we can do for each other is to listen with our ears and our hearts and to be assured that our questions are just as important as our answers." -Mr. Rogers
 
 
Hans Selye's General Adaptation Syndrome:
Step 1: Alarm
Step 2: Resistance
Step 3: Exhaustion

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

General Adaptation Syndrome 

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Jul 19, 2019
S3E3: 5 Tips to Help You Get Back On Track and Find Your Passion
00:49:50

We are more than halfway through 2019. Have you accomplished all of your goals for the year? While some of us use June and July to re-evaluate goals and resolutions we set in January, know that it is okay to establish new goals and hit reset at any time in the year. What about your life goals? Do you have things that you are passionate about? What gives you purpose? In today’s episode, listen in as Terri and Dom share their journeys to discovering their passions. What you hear is sure to enlighten you but it may also resonate and inspire you along your own path. One thing for sure is, like you, Dom and Terri have not had straight paths. If you are looking for ways to clarify your purpose or are just starting on a journey, check out the tips below to you started.

 

Quote of the Day:

"Don't confuse who you are with where you are on your journey."

Takeaways:

Step 1- Have a vision and write it down

Step 2- Identify your why

Step 3- Find a source of inspiration and restore often

Step 4- Sow where you want to go

Step 5- Create a roadmap or find one

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Jul 12, 2019
S3E2: It's Our Anniversary BONUS Bloopers Reel
00:07:42

Ayyyyeee!!! Today is a special day...It’s our anniversary! One year ago today Terri and Dom met for dinner and decided H.E.R Space podcast needed to happen. Check out this bonus episode with clips that got left on the editing room floor. 

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Jul 09, 2019
S3E1: Why You Should Sleep Like Your Life Depends On It
00:32:05

Welcome to Season 3 of the H.E.R Space Podcast! The beginning of Season 3 also coincides with National Minority Mental Health Month. One of the ways in which our mental health is impacted is by our relationship with sleep. Lady, are you someone who has trouble falling asleep? Or maybe you fall asleep easily but can’t stay asleep? What’s your relationship with sleep? In this week’s episode, Terri and Dom explore what their various sleep habits are and whether they have good sleep hygiene. Dom walks us through some of the causes of sleep issues- the good and the bad.  Then Terri and Dom provide tips on how to adjust our sleep routines which will, in turn, improve our overall physical and mental health.  

 

Quote of the Day:

“The only time I have problems is when I sleep.” -Tupac

 

Takeaways:

The National Sleep Foundation

 

Tips to improve sleep:

  • Create a space that supports sleep
  • Only use bed for sleep and sex
  • Have a good mattress and pillows
  • Establish bedtime routine
  • Meditation/prayer
  • Deep breaths
  • Taking a bath
  • Reading 
  • Gratitude journal
  • No caffeine or alcohol
  • Turn off bright overhead fluorescent lights
  • Turn off the tv
  • Put your phone away

 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Jul 05, 2019
S2E13: Season 2 Finale- Highlights From the Season & the H.E.R Space Retreat
00:49:14

2019, where have you gone? We are halfway through the year which means we're at the end of season two. This season brought us guest co-hosts who are experts in sex, sexuality, sexual orientation and queer identity. It also showed us to trust the process as the order of the episodes, while most were not intentional, all built upon one another. In this week’s episode Terri and Dom recap all of the previous episodes of this season, share some of the behind the scenes conversations and how Dom and Terri may be personally influenced by the topics. Lady, thank you so much for rocking with us and be sure to join us in the H.E.R Space Sanctuary on Facebook. 

Resources:

Melanin and Mental Health

Therapy for Black Girls 

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Jun 27, 2019
S2E12: Oh You Bougie, Huh?
00:39:21

In this week’s episode, Terri and Dom talk about an often polarizing conversation...socioeconomic status and class. Being middle class and/or college-educated is often equated with being bougie. Well, what does bougie even mean? Is it wearing expensive shoes? Staying at four-star hotels? Going to acupuncture? Terri and Dom share their experiences with when and why people call someone bougie. Terri provides us with multiple examples of how people in our lives may call us bougie from a negative space and asks Dom to help us understand that person’s perspective and how to engage with them. Be sure to listen to the end because this is not the usual conversation on being bad and bougie. Remember to sound off in the H.E.R Space Sanctuary and share with us what bougie means to you.

 

Quote of the Day:

Successful women still have their feet on their ground, they just have better shoes."

-Oprah

 

Resources:

Pew Research Center income calculator

10 Signs You Might Be Bougie

Melanin and Mental Health

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Jun 21, 2019
S2E11: I Am Not My Hair... Or Am I?
00:40:28

In today’s episode, Dom and Terri discuss hair. Now, this is not just a discussion on “Good vs. Bad Hair”, though the ladies briefly touch on it. This is a conversation that begins with a quick history lesson on the Tignon Laws of New Orleans and then moves into modern ways in which our hair is policed, judged, politicized, and criticized. The words we use to describe someone’s hair or the assumptions we make about one another based on how we choose to wear our hair can be hurtful and offensive. Terri and Dom share with us their hair journeys and how they have been impacted by the words of others.  Terri’s journey is one you particularly want to pay attention to as many of us can relate to her life-changing story. By the way, what is your hair journey? What are your favorite products? Who’s your stylist? Share it in the H.E.R Space Sanctuary.

 

Quote of the Day:

"I am not my hair."-  India.Arie

 

"In case you somehow don't already know: It's never okay to reach out your hand and touch a Black woman's hair without permission — I mean, how was that ever even a thing?" - refinery29.com

 

Hair Documentaries:

https://backtonaturaldoc.com/

https://shadowandact.com/2017/03/02/kickstart-this-natural-hair-the-movie-aims-to-pick-up-where-chris-rock-ended-with-good-hair/

https://www.youtube.com/watch?v=lvw_PUbt1Fc

https://www.youtube.com/watch?v=WG3ej4R6TKc

 

Terri's 3 Episode Hair Transplant Journey:

http://bit.ly/terrihairtransplantjourney

 

Resources mentioned in today’s episode:

https://www.bbc.com/news/uk-england-merseyside-31438273

https://bglh-marketplace.com/2014/07/shocking-history-why-women-of-color-in-the-1800s-were-banned-from-wearing-their-hair-in-public/

https://www.vice.com/en_us/article/j5abvx/black-womens-hair-illegal-tignon-laws-new-orleans-louisiana

https://scholars.org/brief/whats-hair-got-do-it-black-womens-bodies-and-traditional-look-success-american-politics

https://www.refinery29.com/en-us/black-women-hairstyles-at-work

https://www.naaf.org/alopecia-areata

http://skinofcolorsociety.org/dermatology-education/traction-alopecia/

https://blavity.com/california-s-crown-act-officially-bans-race-based-hair-discrimination-in-schools-and-workplaces

 


Resources:

Melanin and Mental Health

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Jun 14, 2019
S2E10: Songs in the Key of Life
00:39:05

In honor of Black Music Month, Terri and Dom open up the discussion of music. Who are your favorite artists? What are your favorite songs? What did music mean in your household growing up? Dom and Terri answer all of those questions and share some of their memories and emotions that remind us of the power of music. Make sure you queue up your favorite music platform and look up the songs and artists mentioned so that you can sing along. Then play along as Terri and Dom toss out various song lyrics from the 80s 90s and 2000s for you to guess. Now, while Dom spares us all by not singing, if you listen at the right moment you might hear a bit of Terri’s vocal game. What songs fill your spirit? Make you want to dance? Do a praise dance? Be sure to join Dom and Terri in H.E.R Space Sanctuary and share with the community the music that has resonated the most with you during pivotal important moments in your life.

Quote of the Day:

"Music is a world within itself, it's a language we all understand"- Stevie Wonder

Artists Terri and Dom mentioned:

Stevie Wonder

Prince

Gospel Gangstas

DJ Jubilee

Vesta Williams

Kirk Franklin

Michael Jackson

Mary J. Blige

Neyo

India.Arie

Janet Jackson

Petey Pablo

Pretty Ricky

Maxwell

TLC

Lauryn Hill

Al Green

Marvin Gaye

Patti LaBelle

Beyonce

Solange

Nicki Minaj

Cardi B

Chris Brown

Megan Thee Stallion

Saweetie

Migos

 

Resources:

Melanin and Mental Health

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

Jun 07, 2019
S2E9: So What's Therapy Like Anyway?
00:40:36

Have you been considering seeing a mental health professional? Well, then today’s episode is just for you. Dom acknowledges that as a mental health professional she is biased so she turns to Terri to share her experience with therapy. Through Terri’s sharing of her varied experiences with therapy Dom asks her questions to help listeners determine things to look for; questions to ask; and how to advocate for you may need. The ladies also provide us with information on ways to get access to therapy outside of the traditional face to face therapy. Never been to therapy and are curious about what happens?  Dom walks us through what happens in the first session and explains some of the things that we can address with a therapist. Know that it requires working through the ugly to get to the beauty, but remember...trust the process.

 

Quote of the Day:

"When we talk about our feelings, they become less overwhelming, less upsetting, and less scary." - Mr. Rogers

 

Resources:

Mood tracker app

Talkspace

Headspace

Pacifica

Melanin and Mental Health

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/

May 30, 2019
S2E8: Is This What Anxiety Looks Like?
00:44:42

Anxiety is the number one mental health diagnosis in America and Black women experience it in ways that we often ignore... 

In this week's episode, Terri shares that she has been in a reflective space and unapologetically experiencing ALL of her feelings. One of the things she noticed was anxiety. Terri notes that she wasn't able to acknowledge the experience until she knew what it meant. Dom provides us with descriptions on how anxiety may show up in our lives from the physical, mental and behavioral manifestations. Terri and Dom identify the instances in our everyday lives that cause anxiety for Black women. The ladies also know that they are not immune to anxiety and share examples of when they have experienced anxiety and what they did to address it. Then they provide us with tips on how we can all manage our anxiety. Tune in to find out if Terri and Dom list the way(s) in which anxiety may be showing up in your life. 

 

Quote of the Day:
“Anxiety’s like a rocking chair. It gives you something to do, but it doesn’t get you very far.” -Jodi Picoult
 

Takeaways:

Ways to Address Your Anxiety:

  • Therapy
  • Exercise
  • Meditation
  • Mindfulness
  • Grounding/breathing exercises
  • Healthy diet
  • Ask yourself- "What can I control?"

 

Resources:

Sharing Hope: An African American Guide to Mental Health provides mental health information in a sensitive manner through personal stories. Recovery is possible, and this booklet tells you where to find more information, seek help and be supportive.- NAMI
 

Melanin and Mental Health

Therapy for Black Girls

Psychology Today


Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/
 
May 24, 2019
S2E7: What Do You Wish You Could Tell Your Younger Self?
00:38:11

“Girl, if I knew then what I know now.” How many times have you heard this or said this? In today’s episode, Terri and Dom address what they would tell their younger selves in regards to relationships, sexuality, career, finances, self-esteem, and womanhood. “Trust your gut” “Monetize your passion” “Your network determines your net worth” “MASTURBATE!” “Embrace who you are”  “It’s okay for us to be multidimensional beings” “You’re worthy” ...there are so many quotable moments in this episode so be sure to write them down and share them on social media. 

 

Quote of the Day:

"Your deep Mahogany skin may not resemble that of the others in your family, but it’s just as gorgeous and you’re just as worthy….One day you’ll appreciate how much your brown skin shines in the moonlight, glistens in the sun and ages ever so slowly."

-Gabrielle Union

 

Resources:

Melanin and Mental Health

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

Join the H.E.R Space Sanctuary!

May 17, 2019
S2E6: Addressing the Problematic: What You Don't Know Can Hurt Others with Dr. Ja'Nina Garrett-Walker
00:35:31

QUOTE OF THE DAY:

“When we face pain in relationships our first response is often to sever bonds rather than to maintain commitment.”

“For me, forgiveness and compassion are always linked: how do we hold people accountable for wrongdoing and yet at the same time remain in touch with their humanity enough to believe in their capacity to be transformed?”

- bell hooks

 
In Season 2 Episode 5 Dom and Terri had a chance to interview a special guest, Dr. Ja'Nina Garrett-Walker and engage in conversation about being black and queer and how we can build a bridge between Black heterosexual women and Black queer women. The interview went well until the last 13 minutes. Terri and Dom were made aware of a few statements that were deemed problematic.

In today’s episode, Dom and Terri invited Ja'Nina back on the show to model a healthy dialogue that will hopefully empower you to have your own healing conversations despite how uncomfortable or passionate they might be. Stay tuned to learn tips on what to do when you or someone you know fucks up...because it happens to the best of us.

 

TIPS FOR WHEN YOU MAKE A MISTAKE:

  • Notice it
  • Slow down
  • Don't make a big deal about it
  • Acknowledge it
  • Take responsibility
  • Understand intent vs impact
  • Listen with a different lens
  • Reflection and introspection
  • Humility
  • Put ego aside
  • Apologize

 

Resources:

Gender: Ideas, Interactions, Institutions

Melanin and Mental Health

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast  

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

May 10, 2019
S2E5: What You Need to Know About Being Black and Queer and Why it Matters with Dr. Ja'Nina Garrett-Walker
00:57:17

In today’s episode, Terri and Dom are joined by Dr. Ja’Nina Garrett-Walker from the University of San Francisco. They engage in a conversation about how as a Black community we can all be better accomplices for the Black queer community.

Dr. Garrett-Walker gives us some information on what it means to “deconstruct the binary” and the damage it does to the entire community when we focus on the binary. She also gives us lots of terminology that we all need to learn in understanding our queer community. Clutch your invisible pearls because she will also check us on ways in which we can do better in ridding ourselves of the homophobia, patriarchy, and anti-queerness we often engage in. 

Be sure to take out your pen, paper or something to take notes with so that you can remember the terms. If you’ve had a question about the role of religion; how to be a better ally for the queer person in your life; or just wanting to understand, this is the episode for you.

After the more serious questions, the ladies engage in a round of Oh You Clatchet?  And of course, at the end, Terri and Dom share their debriefing. Lady, knowing that so many of our queer brothers and sisters are more at risk for suicide, violence, and homelessness, it is up to us to be good accomplices in advocacy because if one of isn’t free then none of us are free.

 

Quote of the Day:

“One of the ways that you can work for freedom is to change your mind and to move away from the space of binaries, of simplistic either/ors, and to be able to look at the picture that offers us complexity.” - Bell Hooks

 

Takeaways:

Check Your Privilege Campaign

Zami by Audre Lorde

Human Rights Campaign

GLAAD

GLSEN

Connect with Ja'Nina on Twitter: @j_garrettwalker

 

Resources:

Melanin and Mental Health

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

May 03, 2019
S2E4: Our First Fight: Tips to Manage Conflict for the Non-confrontational Woman
00:42:30

Tension, pain, frustration, sadness, heart racing, butterflies in your stomach, sweaty palms, stress. Any of those things sound familiar? Those are some of the feelings that come up when we experience conflict. Lady, you’re going to want to grab something to take notes because Teacher T steps into H.E.R Space and helps us to explore what is conflict resolution and why is it important. In today’s episode, Dom and Terri use real-life scenarios to show us how to disagree with someone effectively. With the use of these tips, we can all become better communicators and see improvements in our relationships with friends, families, and coworkers.

 

***Please note that Terri and Dom are not actresses and the role plays in today’s episode are just that. Role plays. The content of the role plays do not reflect their actual views, thoughts and may not reflect actual facts.***

 

Don’t forget to join the H.E.R Space Sanctuary: www.facebook.com/groups/herspacesanctuary/

 

Quote of the Day:

“People will forget what you said, they will forget what you did, but they will never forget how you made them feel.”  - Maya Angelou

 

Takeaways:

Here are a few nuggets to keep in mind when you’re faced with a conflict or tense situation...

  1. Focus on Facts
  2. Don't Get Personal
  3. Recognize the Good
  4. Remember to Listen
  5. Use "I" Statements
  6. Know When to Move On
  7. Establish Ground Rules Before an Intimate Discussion

 

Resources:

Dale Carnegie book

Melanin and Mental Health

Therapy for Black Girls

Psychology Today

 

Where to find us:

Exclusive Facebook community: H.E.R Space Sanctuary

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

Apr 26, 2019
S2E3: Why You Might Be Struggling to Gain Confidence
00:37:12

Lady, you are ENOUGH. Let that sink in. Say it out loud. “I AM ENOUGH.” Now take a deep breath in, slowly let it out and get ready to dive into today’s episode. This week Dom and Terri discuss the narratives that reverberate in our brains that influence our confidence and self-esteem. Our confidence is situational and subjective. It's also different from self-esteem and both may fluctuate with the various phases of our lives. Terri and Dom share their self-esteem and confidence journeys with Terri taking us back to turbulent adolescent middle school years while Dom goes allllllll the way back to kindergarten. Dom then offers us some tips on how to improve our self-esteem and confidence and Terri testifies to the effectiveness. What has been your journey towards your glow-up? Or are you (like most of us) still in progress? Be sure to step into H.E.R Space and share your story.

 

Quote of the Day:

“I need to see my own beauty and to continue to be reminded that I am enough, that I am worthy of love without effort, that I am beautiful, that the texture of my hair and that the shape of my curves, the size of my lips, the color of my skin, and the feelings that I have are all worthy and okay.” - Tracee Ellis Ross

 

Takeaways:

  • Identify your strengths
  • Feed yourself a positive narrative
  • Get a win and celebrate it
  • Be compassionate with yourself

  

What Is Confidence? And How YOU Can Get More!- http://mochagirlspitstop.com/what-is-confidence-and-how-you-can-get-more/

 

3 confidence boosters for that time of the month- http://mochagirlspitstop.com/3-confidence-boosters-for-that-time-of-the-month/

 

2 Things Every Woman Should Start Doing to Boost Confidence & Self-Esteem- http://mochagirlspitstop.com/2-things-every-woman-start-boost-confidence-self-esteem/

 

Resources:

Melanin and Mental Health

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

Apr 19, 2019
S2E2: Play-Deprivation: What to Do When Fun Is Not Your Ministry
00:36:47

Research has shown that there can be healing in humor. Belly laughs from way down deep can be so good for our souls. Lady, when was the last time you laughed? Not that polite laugh, but the real authentic one. When was the last time you tapped into your imagination and chaired the fun ministry? With so much sadness and seriousness, Terri and Dom take a break from the heaviness to have a lighthearted episode telling some corny jokes and share some ways in which they tap into their inner child. Join them as they also discuss happiness- what it looks like, some of the barriers to achieving it, and how to tap into it. What are the ways in which you get in touch with your inner child? Make sure to do one of those activities this week and share with us via pics and videos on social media.

 

Quote of the Day:

“Growing up is acting less childish and being more child-like." -Lizzo

 

Takeaways:

Tap into your inner child and share with us on social media

https://www.happify.com/hd/happiness-by-the-numbers/

 

Resources:

Melanin and Mental Health

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

Apr 12, 2019
S2E1: Let's Talk About Sex with Eliza Boquin
00:43:16

In today’s episode we’re diving into a topic that’s taboo for many but oh so necessary to a fulfilling and joyful existence...S-E-X. Joining Terri and Dom is the first of many expert guests in H.E.R Space.  Eliza Boquin, is a licensed Marriage & Family Therapist, Relationship Therapist, and Sexuality Expert. She’s the owner, founder, and primary psychotherapist of The Flow and Ease Healing Center and specializes in working with relationship & sexuality challenges. But wait, there’s more... she’s also the Co-founder of Melanin and Mental Health and co-host on the podcast, Between Sessions. In her work Eliza helps people heal from shame & trauma so they can have healthier, pleasure-filled, mutually-satisfying relationships…. Tune in for all the “wow” moments and a few other special surprises!

 

Quote of the Day:

“Let’s talk about sex baby. Let’s talk about all the good things and the bad things that may be. Let’s talk about sex.”- Salt N Pepa

 

Takeaways:

For more information on how to heal from trauma, where to find Eliza and more information on sex, please check out the videos, books, and websites below:

Dr. Peter Levine explains trauma, sexual trauma, and somatic experiencing (extended video) (short video)

Courage to Heal Book and Workbook

Come As You Are

Flow and Ease Healing

 

Resources:

Melanin and Mental Health

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

Apr 05, 2019
S1E14: Season 1 Finale - Shoutouts, Black Enterprise Feature, and Season 2 Teasers
00:48:05

Lady! We did it! We made it through 13 episodes! That means we have finished the first quarter of 2019! Can you believe it? Whether you've been rocking with Terri and Dom since Day 1 or just tuning in...know that this week's episode will give you a quick recap of each episode and shout out some folks. Also, Dom and Terri offer additional insights, commentary and follow-ups. But wait...if you enjoyed season 1 you CANNOT miss what we have in store for season 2! As always, thank you for tuning in lady and please join us in conversation on our social media channels.

 

Quote of the Day:

“I release what no longer serves me to manifest what I desire." -Season 1 Mantra

Takeaways:

Shout to you, you, and you! For following us on social media, subscribing, texting, emailing, calling and sharing our baby with your networks. Your continued support means more than you could ever know. Stay tuned as we continue on this amazing journey!

Resources:

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

Mar 29, 2019
S1E13: Boundary Violations You Might Be Crossing That Are Impacting Your Relationships
00:36:26

We all know what it feels like when someone violates our boundaries but how do we know when we are the boundary violator? Have you ever... offered unsolicited advice? Gossiped? Said what you would do if you were in someone’s situation? Asked personal questions? Interrupted someone in the middle of a conversation? Touched someone’s hair? Touched someone on the shoulder? Asked a coworker where they lived? If you answered yes to any of these questions, then you, like most of us, have been a boundary violator. In today’s episode, Terri and Dom take us through multiple situations (including current events from pop culture and a subscriber question) in which we may be unintentionally invading someone’s personal space and offer us tips on how to navigate those situations.

 

Quote of the Day:

"R-E-S-P-E-C-T...find out what it means to me!” - The Queen, Aretha Franklin

 

Takeaways:

What to do if we violate the boundaries of others

  1. Apologize
  2. Be willing to listen
  3. Don’t take offense
  4. Ask for permission

 

Resources:

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

Mar 22, 2019
S1E12: Imposter Syndrome: How to Deal When You Feel You Don't Belong
00:29:17

Ever wonder, “How did I get here? I’m not as good as everyone else here. What’s going to happen to me when they find out I’m not as smart as them?” If you answered, “yes” then chances are you have experienced Impostor Phenomenon or Imposter Syndrome. This experience was initially coined to describe the experiences of White women who believed their achievements were a result of happenstance; lived in fear of being taken as a fraud; and setting sometimes unrealistic high standards of achievement. This syndrome may be more exacerbated in people of color, particularly women, who often receive societal messages of not belonging or not good enough.  (Cokely, K., et. al., 2013).

 

In this week’s episode, join Dom and Terri as they discuss Imposter Syndrome/Impostor Phenomenon, its effects on our well-being and ways to combat it. Terri begins with a story and unintentionally ends up “on the couch” with Dr. Dom who challenges Terri to re-examine how she describes herself. Keep listening and you’ll get tips (through Dom and Terri’s own experiences) on how to check yourself and remind yourself that you are exactly where you are supposed to be.


Quote of the Day:

“At the end of the day, remember this: You are here for a reason. In this job, your business, your life, you are worthy. You are better than you think you are. You are smarter than you think you are. You know more than you give yourself credit for. Remember that. Remind yourself as often as you need to.” - Megan Dalla-Camina

 

Takeaways:

Ways to Conquer Imposter Syndrome/Impostor Phenomenon:

  • Be realistic about your strengths and weaknesses
  • Alter your narrative/Reframe your thinking
  • Celebrate your accomplishments
  • Recognize these feelings are normal
  • Access your support system


Resources:

 

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com


Mar 15, 2019
S1E11: How to Create a Dream Team For Your Life and Business
00:32:41

Terri and Dom switch things up a bit in this episode. Dom starts us off with a quick story about how she came to realize she has a team. If we want to live our best life then having a team will get you there. Who do you need on your team? How can you create a team with limited finances? Terri and Dom share with us some of the people they have on their teams and how they navigated finding coaches when they did not have the money. They also discuss their “co-parenting relationship” for H.E.R Space and some of the qualities of the teamwork that makes the dream work. Dom and Terri also shout out (Heyyy girl, Hey!) some of their built-in team members and how meaningful those relationships are. As we’re all evolving in this journey called life, outline your health goals (mental, physical, spiritual, financial and social) and create a team that can support you in each of those areas.


Quote of the Day:

"Look for people who will pull you forward, put you on your tippy-toes, and will inspire you to reach higher. And once you find them, keep them close to you. They are your voice of reason, your direction, and your sounding board." - Lisa Nichols

 

Takeaways:

 

Creating Your Team and Making Meaningful connections

 

  1. How to find a good therapist
  2. What to look for in an accountability partner
  3. How to find a coach
  4. How to find a mentor
  5. Ways to workout for FREE!
  6. How to find a financial advisor
  7. Growing Beyond a Solopreneur: Hiring a Strong Team
  8. SCORE | Free Small Business Advice

 

Resources:

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

 

Mar 08, 2019
S1E10: Thriving With Depression
00:34:02

Life is good...like REALLY good. In fact, it’s LIT. You’re “blessed and highly favored.” To the casual observer, everything on the outside appears to be wonderful. But on the inside...you feel empty. Lady, is this you? If so, you may be experiencing depression. What we know for sure is that ALL of us will experience symptoms of depression related to many normal life events like a relationship breakup, grief over a loss, or other stressors. For most of us, the feelings of sadness last for a few days at most. For others, if the symptoms last more than a two weeks we may be experiencing a major depressive episode.

Today Terri and Dom discuss what depression looks like; what are some causes; and why we need to reduce the stigma so that we can take care of ourselves. Terri shares with us pieces of her journey with depression and Dom addresses the uncomfortable topic of suicide.

 

Some Common Signs and Symptoms of Depression:

  • Sadness
  • Anger
  • Loss of interest or pleasure
  • Changes in sleep, weight, appetite

 

Quote of the Day:

“I don’t think people understand how stressful it is to explain what’s going on in your head when you don’t even understand it yourself”- Anonymous

 

Takeaways:

  • Take 5 minutes a day to pour into yourself (meditation, walking, talking with your support system)
  • Check on your friends- especially the strong ones
  • Mood Tracker app
  • If you or someone you know ever has thoughts of suicide please contact National Suicide Prevention Hotline

 

Resources:

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

Mar 01, 2019
S1E9: How to Set Boundaries Effectively- No Is a Complete Sentence
00:37:45

No! In case you were wondering, no is a complete sentence. Use it without hesitation. Nike! (Just do it!) Know that using it is an act of self-care. Can you think of a time when you’ve had to say no or struggled to say no? Who have you had to say no to? How do you feel when you have to say? These situations are boundary testers and using “No” is a way for us to outline our rules of interaction. Terri and Dom offer us ways to say "No" within real-life situations, including instances in which they were successful, someone was clear with them on a boundary, and times when they struggled with saying "No." If you want to stand up for yourself in those uncomfortable moments, practice in the mirror, in the shower, in the car and remember... “No." It’s a complete sentence. I said what I said and it does not require justification or explanation.

 

Quote of the Day: "Daring to set boundaries is about having the courage to love ourselves even when we risk disappointing others." – Brené Brown 

 

Resources:

20 Ways to Say NO- http://lifegetsorganized.com/2016/04/18/20-ways-to-say-no/

 

How to Say No And Why You Should Say It More- http://mochagirlspitstop.com/how-to-say-no/

 

49 Ways To Say No To Anyone (When You Don’t Want To Be A Jerk)- https://www.careerfaqs.com.au/news/news-and-views/how-to-say-no-to-anyone

 

Therapy for Black Girls

 

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

 

Feb 22, 2019
S1E8: How to Find Your Own Self-Care Routine
00:32:54

It’s the day after Valentine’s Day. How did you spend the day? Were you focused on others or did you take time to care for yourself? Or was it just another day for you? Hopefully, you did something that made you feel good. In this week’s episode, Dom and Terri dive into the importance of self-care...doing the things (whatever they are) that make you feel good. While self-care is a phrase that seems to be tossed around a lot lately, do we know what it really means? How can we engage in it when we have been socialized to believe that doing so is selfish? Per usual, the ladies provide us with real-life examples from their lives and give us practical ways we can apply it to our own. Self-care is not going to look the same for everyone and shout out to all the ladies finding creative ways to pour into themselves! Remember...equate self-care with what they teach us on the plane- put your own oxygen mask on before you assist others.

 

Quote of the Day:

Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare.” - Audre Lorde

 

Takeaways:

  • “Taking care of yourself = keeping your cup full. If you don’t do things to keep your cup full, you have nothing left to give or share with others.” – Paige Burkes
  • Self-care is not selfish.
  • Just because everyone else is consuming a certain type of content doesn't mean you have to do it.
  • Self-care is unique to each person. It's your decision to figure out and communicate to those around you.
  • Let's not judge others on the self-care tactics they choose.

 

If you need ideas on how to establish a Self-care plan, take a look at this link here.

 

Resources:

Therapy for Black Girls

Psychology Today

Rainn.org

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

Feb 15, 2019
S1E7: The Dating Game LIVE SHOW at University of San Francisco
00:36:08

In this week’s episode, Terri and Dom invite you to join them for a live recording they held with several amazing women at the Womxn of Color Conference at the University of San Francisco. Just in time for Valentine's Day, this episode focuses on dating and relationships. No matter your current relationship status, ask yourself the questions Dom asked the live audience: “What are three things you look for in a relationship?” and, “What is your idea of a perfect date?” Asking these questions can help us begin to assess our relationship needs. Through three different stories, Terri shares with us how she learned to assess and address her relationship needs. As Terri and Dom answer questions from the audience they finally answer the question that made you tune in… “How to play by the rules so you don’t get played.”

 

Quote of the Day:

“We love because it’s the only true adventure”- Nikki Giovanni

 

Takeaways:

Dom and Terri did not answer all of the questions so a future episode will be dedicated to answering all of your questions so make sure you send questions via email, herspacepodcast.com.

 

If you or someone you know is in (or has been in) an uncertain situation and would like some help, go to rainn.org for tons of resources.

 

Resources:

rainn.org

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

Feb 08, 2019
S1E6: Colorism, Talking White, and Black History, Oh My!
00:31:27

On the first day of Black History Month, Dom asks us to examine what it's like to be Black in America. Terri and Dom dive into a discussion about colorism, good hair vs. bad hair, representation, how we talk, and lots of other factors that could tear down one’s self-esteem depending on how we perceive it. Dr. Dom drops some knowledge about the Clark doll study, the original experiment that illustrates how we've been conditioned to view ourselves as bad. Terri shouts out her husband’s books that showcase Black boys in a positive light. Initially, it seems as if they’re complaining or focusing on the negative things but just keep listening...They want all Black women to embrace #BlackGirlMagic, celebrate their uniqueness, and live out our ancestors wildest dreams!

 

Quote of the Day:

“I am my ancestors wildest dreams” -BMike

 

Takeaways:

In honor of Black History Month, Terri and Dom encourage you to learn about Black history, art and culture in a way you haven’t done before (books, museums, documentaries, etc) and then share it on H.E.R Space social media pages.

Resources Mentioned:

Therapy for Black Girls

Psychology Today

StudioBe

"When I Grow Up I Want to Be” trilogy

http://www.royallymelanated.com/product/super-series-3-in-one-book-pre-order/

Why Isn’t There a White History Month?

http://mochagirlspitstop.com/white-history-month/

29 Quotes About Black Women That’ll Make You Proud of Your Melanin

http://mochagirlspitstop.com/proud-of-your-melanin/

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

Feb 01, 2019
S1E5: Adulting Woes: When Everyone's Life is LIT and You Feel Stagnant
00:29:42

Terri is scrolling down her social media timeline and noticed everyone else’s life was lit while hers seemed stagnant. She felt overwhelmed instead of inspired. Dr. Dom reminds Terri of her #BlackGirlMagic but noted a bigger issue...what happens when we don’t reach certain adulting milestones? We tend to engage in negative social comparison (your day 1) based on the highlights of someone else’s life (their day 100). We let other people tell us what we should focus on even if it’s not bringing us fulfillment. Dr. Dom and Terri point out some of the milestones many of us are expected to achieve (the good, the hard, the annoying, the fun) and the strategies we can utilize to be comfortable in our own path. Find your fire and make your own life LIT!

Quote of the Day:

"Don’t set sail on someone else’s star." - African proverb

 Takeaways:

  1. Your life is yours to create. It won’t look like anyone else’s and that’s okay.
  2. Appreciate the good things happening to you in the moment
    1. Revisit Your Why & Your Master Plan
    2. Don’t Despise the Days of Small Beginnings
    3. Realize Why Successful Black Women Should Be Celebrated
    4. Motivate Yourself & Create a Game Plan
  3. 4 Ways to Stay Motivated When Everyone Else’s Life is Lit

 

"Where you will sit when you are old shows where you stood in youth." — Yoruba proverb

 

Resources Mentioned:

Therapy for Black Girls

Psychology Today

Goal Mapping Workbook

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

Jan 25, 2019
S1E4: The Best Ways to Heal After Leaving a Toxic Relationship
00:36:26

Terri shares with us a reader question about leaving a toxic relationship. We’ve all been there or know someone who’s been there. Terri talks about her healing from a toxic relationship- the ups and downs of it all, including having “friends”. What are your options? While there are many, Dom wants us to use the time to focus on healing ourselves- our in the meantime. What does time with ourselves really look like and is it even possible? Dom and Terri share with us some pretty cool ways to spend time with ourselves. They also gives us some important things to consider as we’re healing- with no deadline for completion. Our quote queen shares multiple nuggets that you’ll definitely want to share with your girls.

 

Quote of the Day:

‘...I got to thinking about relationships. There are those that open you up to something new and exotic, those that are old and familiar, those that bring up lots of questions, those that bring you somewhere unexpected, those that bring you far from where you started and those that bring you back. But the  most exciting, challenging and significant relationship of all is the one you have with yourself. And if you find someone to love the you you love, well, that’s just fabulous.’ - Carrie Bradshaw from Sex and the City

 

Takeaways:

Ways to dive into yourself:

  • Journal your thoughts and feelings
  • Invest time in your hobbies
  • Let yourself feel the feelings- but don’t act on them
  • Spend time with friends and family
  • Seek the support of a mental health professional

 

Resources Mentioned:

Therapy for Black Girls

Psychology Today

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

Jan 18, 2019
S1E3: How to Overcome Procrastination and Make Progress Fast
00:30:27

Terri and Dom continue the conversation started in last week’s episode this time focusing on goal setting and overcoming procrastination. We all have been guilty of procrastination and Terri lets us in on when she realized she had to stop procrastinating to help reach her goals. What’s keeping you from following through and being accountable? They ask us, “what does try really mean?” and how does that affect the accomplishment of our goals. Then Terri and Dom use real life and personal examples to walk us through using SMART goals to get things done. As always, they give us some other invaluable “Pro tips and Game Changers”. Be sure to log on to the website to check out the goal setting worksheet that will put you on the path to achieving your dreams.

 

Quote of the Day:

“I used to want the words ‘She tried’ on my tombstone. Now I want ‘She did it’.” – Katherine Dunham

 

Takeaways:

SMART GOALS

  • Specific
  • Measurable
  • Achievable
  • Results-focused
  • Time-bound

 

Resources Mentioned:

Therapy for Black Girls

Psychology Today

Goal Mapping Workbook

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

Jan 11, 2019
S1E2: 7 Easy Tips to Help You Manage Your Time Effectively
00:32:54

In today’s episode Terri and Dom discuss time management and procrastination. They ask some tough questions like, “How do we allocate our time? Do we know the difference between urgent and important or reactive vs. proactive?”

Dom shared with us how she managed her time when she was working a 9-5 and trying to complete her dissertation to graduate on time. Terri gives us a game changer in her time management.  Then they pull out their top 7 tips from a Business Insider Article that outlines how successful women manage their time. As they are sharing these tips they also give us real life examples that work for women like us.

 

Quote of the Day:

"Most of us spend too much time on what is urgent, and not enough time on what is important." - Steven Covey

 

Takeaways:

  1. Make time for exercise
  2. Toughest tasks for early in the morning
  3. Take real breaks
  4. Take advantage of unexpected moments
  5. Plan ahead
  6. Don’t watch too much tv
  7. Multitask the right way

Resources Mentioned:

Therapy for Black Girls

Psychology Today

Goal mapping workbook

Self reflection journal

Article

Pomodoro technique  

 

Where to find us:

Twitter: @HERspacepodcast

Instagram: @herspacepodcast

Facebook: @herspacepodcast

Website: herspacepodcast.com

Email: herspacepodcast@gmail.com

Jan 04, 2019
S1E1: Welcome to the H.E.R Space Podcast!
00:24:17

Welcome! Start here to learn more about your hosts Terri and Dom, get more insight into why they created H.E.R Space, what scared them about the process, and why they pushed forward to release this podcast in the midst of fear and uncertainty. 

Jan 01, 2019