#girls mental health therapy

[girlwithrituals]

GLOW UP GUIDE FOR 2025⠀

READ: On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And considering that 2025 is precisely these many days away, why not start with our glow up plan already?

Physical Glow Up-

BODY

— 5-10K steps a day.

— 7-8 hours of sleep.

— workout everyday for 1 hr atleast- yoga/stretching/pilates/cardio/lifting weights. a workout may take one hour, but your mood will be boosted for the next 12 hours.

— posture training.

— sunlight exposure after waking up for at least 10 minutes.

NUTRITION

— 2-3 liters of water every day.

— limit your caffeine intake.

— avoid sugars as much as you can.

— high protein diet, pre and probiotics.

— more fruits and veggies (+ green smoothies if you like).

— no junk/processed food/trans fat.

— no eating after 8 pm.

SKINCARE

— be clear on your skin type (oily, dry, combination, sensitive).

— once you're clear, use these accordingly- cleanser, toner, targeted serum, eye cream, moisturizer, sunscreen (≥50 spf).

— keep your bedding clean as well.

— no picking of skin on your lips, cuticle etc.

— gua sha to help improve blood circulation and lessen toxins.

— cold therapy may take three to five minutes of being uncomfortable, but your energy levels will be boosted for the rest of the day.

— remove makeup before you go to bed.

BODY CARE

— shower every day.

— exfoliate 2x a week.

— use body lotion (shea butter/aloe vera gel/coconut oil).

HAIR CARE

— wash hair 2-3x a week

— oil your scalp 2x a week, at least 3 hours before shampoo.

— hair mask 1x per week.

— never brush wet hair.

— use silk pillow case.

HYGIENE

— brush your teeth 2x a day, clean tongue and the roof of the mouth daily.

— floss daily.

— cut your nails 1x a week, never remove the cuticles.

— glycolic acid under arm for odor and discoloration.

— never use soap on your coochie.

Mental Glow Up-

MINDSET

— set clear goals- define and breakdown your aspirations.

— start your mornings with positive affirmations.

— surround yourself with uplifting content and people.

— be shamelessly selfish to your career and mental health, remove anyone or anything that doesn't align with your priorities and wellbeing.

— boost your brain health by these 4 neuroscience tools:

difficult first: start your day with the most difficult task (cortisol and dopamine are high in the body meaning that your body/mind is primed to work).

rest your eyes: introduce a micro-pause after learning by resting/closing your eyes - will help retain information better.

tomorrow's worries: write tomorrow's to-do list before bed as it is proven to be effective in helping you fall asleep.

find time to play: engage in low-stake play. can be anything you find fun but where the outcome doesn't matter (induces neuroplasticity + reduces stress).

MIND

— meditation might take as low as ten minutes, but your focus will be improved for the rest of the day.

— no social media after waking up and at least an hour before bed.

— keep aside 1 hr of time to read daily! reading a new book may take five hours, but you will keep the knowledge forever.

— journaling, gratitude.

— digital detox once a week or for 12 hours.

— limit unnecessary screentime, unfollow or cut off people you don't want to see.

JOURNALING

— choose a regular time each day to journal, making it a part of your routine.

— find a quiet, comfortable place free from distractions. light a candle if you want.

— allow your thoughts to flow without censoring or editing.

— write about your feelings and emotions to understand them better. write about things you are thankful for to boost your mood. write about your short-term and long-term goals. identify what triggers certain emotions or reactions

— set a timer for 5-10 minutes and write continuously during that time.

— reflect on both positive experiences and challenges.

— make lists, journal your thoughts on these questions.

— journal at night to clear your mind before bedtime, because emotions and thoughts lose their power once we acknowledge them.

— a gratitude practice may take five minutes, but your mindset will be shifted for the rest of the day.

AFFIRMATIONS

— customise affirmations to your needs.

Personal Life-

WEEKLY TASKS

— initiate small changes: begin with small, manageable tasks such as making your bed or cleaning your room every sunday.

— celebrate your success: reward yourself when you achieve your goals or have a consistently productive week. consider treats like buying flowers for yourself or watching your favorite show.

DAILY WORK

— set achievable goals: establish realistic goals for the day, week, or month ahead.

— track your progress.

— organise your work space, declutter your shelves etc.

— embrace the power of lists: keep a list of tasks to be done and their deadlines. this way, you start each day with a clear plan. to make it visually appealing and motivating, consider using productivity apps like evernote, habit tracker, or notion.

PRODUCTIVITY TIPS

— wake up early.

— plan ahead everything, do scheduling. you can use:

google calendar / notion / tasks .

— if the task takes less than 2 minutes to finish, do it immediately.

— countdown rule, if you are procrastinating, count 1-2-3-4-5 and jump.

— start slow, don't rush and try to do everything at one time.

— follow a proper routine, use app locks based on screentime.

— pomodoro technique, 25 min work, and 5 min break.

— schedule longer break times as well e.g 30 min nap.

[intervalbylaventanatreatment]

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[timot-ei]

You don't need to earn rest, you deserve it and it is a normal part of self care.

[huellitaa]

girl exorcism ⊹˚. ♡

cuz sometimes we all get a little off track and need to wake the fuck up again !!! 🫶🩷

──★ ˙ ̟🐰 physical! 🎀

have an everything shower

do ur whole skincare routine

brush ur teeth, floss, dental care

arrange a new workout routine

dance, pilates, exercise, move around

go on a walk and thrive in nature like a plant or a tree

find and try out some new cute hairstyles

pamper urself! face masks, spa day, etc.

get ur beauty sleep

change your bedsheets and pillowcases

clean your makeup brushes

go through all haircare, skincare, makeup, etc. products

organise and donate or throw out all of the clothes you don't wear or don't make you feel like your own dream girl

──★ ˙ ̟🎀 mental! 🧸

write down all your thoughts. every one.

write down all the problems in your life right now

have a mental breakdown over something tiny and let all ur emotions out by bursting into tears

write down what you want and go over your dreams and goals

read over or write out your highest self and everything about them

analyse your mindset at the moment

write what limiting beliefs you have

remember and remind yourself of your "why", keep it somewhere you can see

write down all your bad habits

write down some new habits to counteract them, become your best self and to work towards the future

vaunt and go on a huuuge rant to urself about how beautiful and perfect and amazing you are bc you literally are <3

──★ ˙ ̟💬 personal! 🎀

sweep your room

open the curtains

wipe down all your mirrors

dust down all surfaces

go through all ur clothes and chuck out or donate ones you don't wear

clean out under your bed !!!!!!!!

rearrange your shelves

get some new posters & wall prints

go through all of the books, movies, series, content you're consuming right now and choose new ones that align with ur highest self

──★ ˙ ̟🎀 digital! 🎧

go through ur following on every platform and delete everyone that makes you feel even remotely negative

uninstall a bunch of apps you don't need

install useful, helpful, purposeful apps

go on the hunt for accounts that make you laugh, happy, or confident

redecorate your home page

revamp your social medias (pinterest, tumblr, instagram, etc)

go through all your playlists and reorganise your music

delete all depressing songs and media

go through your contacts, rename, delete, etc

[thatgirlguidess]

Habits that can secretly make you look desperate!!

These are big turn off's:

-Constantly Seeking Validation: It signals insecurity and dependency on others’ approval.

-Oversharing on Social Media: It can come across as a cry for attention rather than genuine sharing.

-Chasing People Who Don’t Show Interest: It gives the impression of low self-worth and a fear of being alone.

-Agreeing to Everything: It suggests you lack boundaries or authenticity.

-Fishing for Compliments: It appears as though you need external validation to feel good about yourself.

-Constantly Updating Your Relationship Status: It makes it seem like you’re using your relationships for social clout.

-Excessive Flattery: It can seem insincere and like you’re trying too hard to be liked.

-Compromising Your Standards: It shows you don’t value your own worth.

-Always Being “Available”: It suggests that you don’t prioritize yourself or your time.

Shared my ig acc please follow ❤️

[goodgrlguides]

A Good Girl's Guide to Getting Over Childhood Abuse

Get over yourself and recognise where you are.

It sounds harsh but get over your emotions and realise where you are and how you got there. Operating and acting on your emotions will never get you anywhere. And you have to get over that. Get out a journal and write down everything that traumatized you from start to finish and burn it up. This is to show that you recognise where you are and choose to move forward from it.

Notice their wrongs and start doing it right.

One of the root causes of people who struggle with having healthy relationships generationally is because no one tries to fix it. Something that we have to realise is that nothing is ever going to change until you take it and decide to fix it. Choose what sort of life you want to live and make the decision that you are not going to screw up every relationship because of your trauma.

Being a person who has been in quite an abusive relationship with my parents, I had to make the choice that this is not the life I want to live or have my generations live either.

Never, ever numb yourself.

From what I've learned from all the years of being emotionally and mentally abused, there's a difference between numbing yourself and simply being unbothered by their comments. Do not numb yourself, no matter how bad it is. Instead, cultivate the mentality that their perception of you is a reflection of themselves. Take pity on that instead and don't waste important time worrying about it. Numbing yourself turns you into an unfeeling person which will not better you into becoming the best version of yourself.

Take the chance to learn and better yourself.

My last post describes the perfect woman, which is what we should aim to be. This sort of woman is one that will make your abuser see that whatever they did to you was worthless. Rather than taking revenge into your own hands and ruining them with your words, make them regret it by becoming the most you can be. Using your words against them will lead to nothing at the end of it all and it makes you as bad of a person as they are, so remember, the best revenge is becoming more than they could ever be and more than what they limited you to be.

As always, it was a pleasure having you and remember: Be a good girl.

XOXO, Good Girl Guides.

[biblicallyaccuratemoth]

I would love myself if I was a worm. Because I'm a fucking badass and being worm wouldn't change anything but how fast I can type.

I want to be clear that the, "Would you still love me if I were a worm" question is very, very funny. And I definitely have asked my boyfriend that question before. He said yes.

[theereina]

[sk-lumen]

Pearls of wisdom from journaling & therapy

chasing people who ghost you, mistreat you, ignore you, is a trauma response. you're re-enacting a similar dynamic from your childhood in hopes that you can change the outcome and feel "fixed" or "worthy" of good treatment finally

you go for emotionally unavailable partners for one of 2 reasons: either your self esteem is too low and you think you don't deserve a healthy and reciprocal relationship; or you are protecting your heart by intentionally choosing someone you can't truly connect/resonate with, nor have to fully open up or get attached to

we are attracted to partners that in some way recreate the dynamic we had with our primary caregivers. ie. an emotionally unavailable parent can lead people to chase partners with avoidant attachment styles and/or emotionally unavailable

being obsessed or holding on to an ex, a situationship or unrequitted love of some kind is not always because you were "so in love with them". it's not about emotional attachment. it's about the mental attachment: to what they meant to you, how they made you feel, or a (often toxic) belief you associated with them, and by letting them go you feel you will lose some essential part of yourself (or self concept)

there is no wrong or right choice, it's about creating a foundation for yourself where you feel safe and strong enough to handle the consequences of either action. create a strong foundation within yourself, and you will achieve a newfound confidence and boldness in living the life you've always wanted, because you won't be afraid/anxious anymore of every little decision

[princeparadiso]

okay but did anyone here mention the fact that we discovered that q!Baghera built a tiny replica of her childhood room to house her mini-mes in under her castle and that she named said mini-me with the same ID pattern as her own

because that's a bit fucked up actually

[girlwithrituals]

RECLAIMING DISCIPLINE CAN LOOK LIKE:

• keeping small + manageable promises to yourself daily

• healing your attention span (ex: reading books, watching movies without scrolling, letting yourself be bored)

• moving from "I'll try" to "I will"

• reframing pain + difficulty as often where the growth happens

• showing up as the person you want to be

• making mindful & nourishing choices VS choices that result in instant gratification

[postitforward]

Hello 👋

It is week FOUR of Holiday Blues. How y��all keeping? 

Unfortunately, there is a lot more to winter than just the holidays. And the holidays are not always easy, that’s for damn sure 😩 but that is why we’ve got Self-Care Sunday, and that is where we want to give you some essential time to rest and recuperate. 

This year, we are partnering with Therapy for Black Girls, who have put together some essential resources to help YOU through the winter and ensure you get the essential downtime y’all need to truly look after yourself. This week, the theme is Getting Better At Trusting Yourself!

At work, in your relationships, during your parenting journey... you may have trouble trusting yourself. Join @therapyforblackgirls for tips and resources that will help you to get better at trusting yourself—and finally ditching the imposter syndrome 👊

🧘WATCH: Self-Care Sunday. Tumblr X Therapy for Black Girls: Getting Better At Trusting Yourself. 12/24 at 1pm EST. 🧘

[timot-ei]

Wellbeing advent day 13!

[huellitaa]

⋅˚₊‧ ୨ feeling uncomfy in ur own skin

ok so this is something ive been struggling with for years. like i wake up some days and just feel Eugh way more than id like to. SO i decided i'd make a little guide on this! for me and for you 🩷✨

──★ ˙ ̟🎀 reasons why we could be feeling uncomfortable with ourselves and who we are

♡ having a shitty mental diet and consuming media and things that make you feel bad abt urself

♡ being in an environment where we're constantly being judged or put down, even over the most basic things

♡ hanging around negative people or negative places

♡ not giving urself enough credit for ur own achievements and accomplishments

♡ changing urself constantly for others and not having a clear sense of self to hold on to

♡ not having boundaries on how you and others treat you

♡ staying stagnant in the same place in your life and not changing (🎀🗒️also read: get comfy being uncomfy ♡)

♡ not paying enough attention to yourself and avoiding your genuine thoughts, feelings and emotions

🧸𓂃 ࣪˖ 1. be gentle with yourself!

pleasepleaseplease its ok to have bad days its ok to not feel great every day. treat yourself as you would someone you love. if you just aren't feeling good today, then you aren't feeling good! honour that and respect that and deal with that accordingly. even if you are uncomfortable with yourself right now or you don't like yourself right now, please try and treat yourself with care regardless, because no matter what stage you are in in your life right now you are and always will be the most important person in ur life, so TREAT URSELF LIKE IT🫶💖

🧸𓂃 ࣪˖ 2. inspiration, not comparison!

i know its often told not to go looking at people who are ahead of you in these times but hear me out. i think looking at and observing people you admire who are further ahead of you is very motivating to build yourself up and *become more like them* in your own way. you look up to them because of ___? what can you do to become your own version of that? thinking like this gets me more inspired to just get out of bed because i want to be more like them.

two words for this one - NO. COMPARISON. gaining inspiration from others to better yourself and comparing yourself to others are two completely different things. 🫶 (shameless self promo, but i have a post on this here! 🩷✨)

🧸𓂃 ࣪˖ 3. analysis: detective work chapter!

journal and think and think to urself why u might feel like this or what caused this. when did it start? has anything happened lately that may have caused this? how does it feel, in depth? what can you do to combat this? how can you make it through the day & make it so you do even better tomorrow?

🧸𓂃 ࣪˖ 4. channeling the mindset!

back to my point on our idols, thinking like them & thinking what they'd do in this situation helps me a lot. personally one of my idols is ada lovelace so whenever im really tired and unmotivated or insecure on my abilities or appearance or anything else i think to myself "what would she do?" and 9 times out of 10 im up at my desk in my cutest outfit hard at work. this is def one of my favourite points and something i use on the daily for like literally everything and 100% recommend 🩷✨

🧸𓂃 ࣪˖ 5. what would i do?

similarly, ask urself what the best version of yourself or the version of urself youre working towards would do in this situation. be your own inspiration. be ur own muse. would they stay in bed and rot all day? if the answer is no then ur up. out. immediately. ask urself what they would do. if ur feeling drained, would they take a day off to do some self care and recharge? if ur feeling sad, would they be gentle with themselves and let themselves feel sad for a little while & try to work to the root of the problem?

🧸𓂃 ࣪˖ 6. understanding yourself!

make a list of the things that make you the happiest and most comfortable & productive and the things that make you the unhappiest and the opposite of those things. i mentioned this in my recharge day post, but figuring out these will help you find out which negative behaviours or habits are lowering ur vibrations and making u feel like this, and help u to engage more in the things that make you happy with yourself and everything around you 💗✨

🧸𓂃 ࣪˖ 7. pay attention!

pay close attention to ur internal landscape and your self talk throughout the day. note down every little thing you notice, even if you think it won't be helpful; for example, do you find yourself indulging in negative talk abt urself, negative talk abt others, constantly being pessimistic and expecting the worst, indulging in judgement and criticism of urself and everyone around you, getting distracted easily, and so on.

🧸𓂃 ࣪˖ 8. what would i do, part 2

like i mentioned earlier, you should be your own inspiration. you should be your own muse. as much as it's nice to have idols, when ur trying to change something about urself and adjust and improve ur own behaviours, you should be mainly focusing on what you want to achieve by changing said behaviours. do you know who you're working towards being? do you know how you want to feel? do you know what you are changing these things you feel into? think about whether or not the person you are now lines up with the person you want to be in all aspects of ur life. if you feel like you aren't even trying to meet these standards then of course ur gonna feel bad about urself. of course don't be too hard on urself, but keep this in mind. 💓✨

finally, remember that these things are temporary and it wont be like this forever. ur beautiful and perfect no matter what and in these times u gotta show up for yourself even more and never give up! i believe in u 🫶🩷

all my love 💗💬✨🎀

[spoiledbratblog]

[goodgrlguides]

A Good Girl's Guide to Carrying Whatever Aura Whenever

A girl's aura is the magnetic pull that brings people to her. Of course, not disregarding her personality and all the good points that make her attractive. But specifically, we're talking about her aura here.

Since a lot of people (including myself) struggle to carry the right aura in the right place, ask yourself these questions:

What aura do I carry online right now? - Private (Personal chats, DMs) - Public - In groups

What aura do I want to carry online? - Private (Personal chats, DMs) - Public - In groups

What aura do I carry in-person right now? - What are people's reactions/body language when they see me? Both men and women.

What aura do I want to carry in-person? - What I want people's reactions/body language to be when they see me? Both men and women.

Then take parts that you already have and incorporate it along with the ones that you want to have.

Besides the reflection, let's get to the part of how to actually do it.

Have you ever been getting ready to go somewhere and had a song to go with it? If you haven't, start doing it.

Different music brings a different feeling through you, and we usually match music with an emotion that you're feeling or one that you want to feel. Which means if you want to feel like a pretty badass businesswoman, you make a playlist or pick a song that embodies that feeling that helps you execute it better.

I hate sounding like a music freak, but music is one of the most powerful tools we've been given besides our minds. Your mind and your music work together to create a perfect atmosphere which also leads to the perfect aura.

First, manage your music. Don't just listen to anyone because it's fun, try your best to listen to music that will empower you rather than depress you. Especially when you begin developing into who you want to become.

Second, make a playlist that embodies the aura you want to carry and carefully choose the songs that go in it. Rather than having to pick out music out of nowhere, create a playlist that you can listen to every morning during your affirmations, whenever you're doing your work/schoolwork or whenever you feel down and want to feel more like yourself.

Third, use ChatGPT as an empowering tool. This sounds like I decided to abort the mission of finding your aura, but surprisingly enough, ChatGPT can be used to help you find out more of yourself. Start by taking a song or songs you want to embody that carry a similar aura and ask ChatGPT this question, "I want to embody ____ by ____, what can I do to get that alluring and mysterious but confident vibe? The style, tone of voice etc." And ask it to elaborate more on parts you don't understand. Always feel free to differentiate your friendly aura and your business/serious aura with different music, using the tips I've given you.

If it makes it easier for you instead of referring to this blog post, the following journal I have created is solely for this journey and includes all the questions and more as well as a section to document your progress regularly.

Find the link for the journal attached here: The Good Girl Guides, Volume 1.

Don't forget to ask ChatGPT to give you a guide that you can follow daily and before you know it, you'll be able to embody whatever aura you want, whenever.

As always, it was a pleasure having you and remember: Be a good girl.

XOXO, Good Girl Guides.