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

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: [email protected] 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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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 If you fast forward life to December 2020, how would your life be different? What is one word or phrase that will be your mantra for the year? Identify 5 people who can help you reach your goals 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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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 If you had to describe the past year in 3 words, what would they be? What was a high point? What is the scariest/challenging thing you’ve done this year? Which of your personal qualities turned out to be most helpful this year? What was your most common mental state this year (i.e. stressed, at peace, excited)? Who hindered you? Who can you thank for their love, light, support or encouragement this past year? Did you make a mistake that you haven’t forgiven yourself for? What do you need in order to forgive yourself? How did your overall outlook on life evolve? What do you deserve a pat on the back for? What was the most important lesson you learned this year? What was the most surprising thing you experienced this year? 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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

“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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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 Listen to your intuition Use your voice Practice using tools before having to use them Practice setting boundaries in small ways 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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: S2E1: Let's Talk About Sex with Eliza Boquin S3E12: Healing Intergenerational Trauma with Dr. Thema Bryant-Davis S3E13: Who Taught Us to Deny Our Sensuality? with Free the Cheeks Founders Breezy and Bobbi 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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: Gratitude jar Daily gratitude journal Thank you cards/letters 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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: Ask for help Take mental health days 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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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 Set Small/specific Measurable Achievable Relevant/realistic Time-based goals Get an accountability partner 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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

“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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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 What do you want more of? What do you appreciate? 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 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 [email protected] 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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See omnystudio.com/listener for privacy information.

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 BradfordTakeaways:The Short and Tragic Life of Robert PeaceYou can find Dr. Joy via:Twitter: @therapy4bgirlsInstagram: @therapyforblackgirlsFacebook: @therapyforblackgirlsEmail: [email protected]:Melanin and Mental HealthTherapy for Black GirlsPsychology Today Where to find us:Twitter: @HERspacepodcastInstagram: @herspacepodcastFacebook: @herspacepodcastWebsite: herspacepodcast.comEmail: [email protected] Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/ See omnystudio.com/listener for privacy information.

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:See omnystudio.com/listener for privacy information.

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: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/  See omnystudio.com/listener for privacy information.

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 appTalkspaceHeadspacePacificaMelanin and Mental HealthTherapy for Black GirlsPsychology Today Where to find us:Twitter: @HERspacepodcastInstagram: @herspacepodcastFacebook: @herspacepodcastWebsite: herspacepodcast.comEmail: [email protected] Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/See acast.com/privacy for privacy and opt-out information.See omnystudio.com/listener for privacy information.

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   When The News is Triggering: Coping with Trauma in the News  Melanin and Mental Health Therapy for Black Girls Psychology Today Where to find us: Twitter: @HERspacepodcast Instagram: @herspacepodcast Facebook: @herspacepodcast Website: herspacepodcast.com Email: [email protected] H.E.R Space Sanctuary: https://www.facebook.com/groups/herspacesanctuary/   See omnystudio.com/listener for privacy information.

“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: [email protected] Join the H.E.R Space Sanctuary! See omnystudio.com/listener for privacy information.

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: [email protected] See omnystudio.com/listener for privacy information.

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: [email protected] See omnystudio.com/listener for privacy information.

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... Focus on Facts Don't Get Personal Recognize the Good Remember to Listen Use "I" Statements Know When to Move On 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: [email protected] See acast.com/privacy for privacy and opt-out information.Become a supporter of this podcast: https://www.spreaker.com/podcast/cultivating-h-e-r-space-uplifting-conversations-for-the-black-woman--5470036/support.See omnystudio.com/listener for privacy information.

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: [email protected]  See acast.com/privacy for privacy and opt-out information.See omnystudio.com/listener for privacy information.

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: [email protected]  See acast.com/privacy for privacy and opt-out information.See omnystudio.com/listener for privacy information.

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: [email protected]  See acast.com/privacy for privacy and opt-out information.See omnystudio.com/listener for privacy information.

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: [email protected]  See acast.com/privacy for privacy and opt-out information.See omnystudio.com/listener for privacy information.