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Today's manifesto is your guide to trauma-informed healing for Black women.

Let’s be real—healing ain’t for the weak, and in this world, Black women are expected to be everything but fragile. We are the strong ones, the resilient ones, the ones who keep going no matter what. But what happens when that strength is just a survival mechanism? When it’s not healing us, just keeping us functional?

That’s where trauma-informed healing comes in. It’s healing that acknowledges the weight we carry, the cultural and historical wounds we inherit, and the way we move through the world as Black women. It’s healing that says:

• You don’t need to push through your pain just to be seen as strong.

• You don’t need to gaslight yourself into thinking “it wasn’t that bad.”

• You deserve to heal in a way that actually supports you, not in a way that just makes you more productive for capitalism.

By the time we’re done here, you’ll know exactly what trauma-informed healing looks like for Black women and how to start practicing it in your own life. This isn’t about fluffy self-care. This is about real healing that gets deep into your bones and your nervous system, so you can move through life softer, freer, and more at peace.

What Is Trauma-Informed Healing (and Why Does It Matter for Black Women)?

Trauma-informed healing is a framework that recognizes:

1. Trauma lives in the body, not just in our memories.

2. Healing isn’t just about “thinking positive” or “moving on.”

3. Safety is the foundation of all real healing.

4. You are not just an individual; your healing is impacted by systemic and historical factors.

For Black women, this means understanding that our trauma isn’t just personal—it’s generational, societal, and often invisible to the people around us. From microaggressions at work to witnessing racial violence to the way we’re raised to put everyone else first, we’re constantly carrying wounds that never had time to heal.

Trauma-informed healing doesn’t just tell you to “fix” yourself—it acknowledges the conditions that caused the wounds in the first place. It asks, What would it look like for you to actually feel safe?

What Trauma Looks Like in the Body (Because It’s Not Just in Your Head)

Before we get into the healing, let’s talk about how trauma shows up. Because if you’ve ever wondered, Why am I like this?—this might be your answer.

• You can’t relax, even when you have time to rest. Your body is always in go mode, even when you don’t have anything to do.

• You feel numb or disconnected. It’s like you’re watching your own life instead of living it.

• You overthink everything. You replay conversations, anticipate the worst, and struggle to trust yourself.

• You get exhausted out of nowhere. Trauma takes energy. If you’re carrying it, you might find yourself bone-tired for no reason.

• You have a hard time asking for help. Independence wasn’t a choice; it was survival.

If any of this sounds familiar, you’re not crazy, broken, or “too sensitive.” Your body is literally just trying to protect you.

How Black Women Can Start Trauma-Informed Healing (Without Feeling Overwhelmed)

Healing is not about fixing yourself. It’s about learning to be with yourself in a way that feels safe and nourishing. So let’s talk about how to actually do that.

1. Regulate Your Nervous System (Because You Deserve to Feel Safe in Your Own Body)

When you’ve been carrying trauma (especially racial trauma), your nervous system is constantly on high alert. A trauma-informed healing approach starts with teaching your body that it’s safe.

Try this:

• The Butterfly Hug: Cross your arms over your chest and gently tap your shoulders back and forth. This calms your nervous system and tells your brain, I am safe.

• Vagus Nerve Stimulation: Humming, singing, or deep sighing activates your vagus nerve, which regulates your stress response. Next time you’re anxious, try humming your favorite song.

• Grounding Exercise: When your thoughts are spiraling, name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. It brings you back into the present moment.

2. Reclaim Your Right to Rest (Because Hustle Culture is Not Your Healer)

If you feel guilty for resting, that is trauma talking. Black women have been taught that we have to earn rest, that we have to be productive to be valuable. Healing means unlearning that.

Try this:

• Schedule a “Doing Nothing” Day. Pick a day (or even an afternoon) where your only goal is to do nothing productive. See how it feels.

• Practice “Soft Work.” Instead of forcing yourself to push through exhaustion, ask: What is the easiest way I can do this? and What would feel good right now?

• Create a Rest Ritual. Whether it’s a cup of tea, a nap, or just staring out the window for 10 minutes, make rest a non-negotiable.

3. Set Emotional Boundaries (Because Not Everyone Deserves Access to You)

Trauma makes us people-pleasers. It teaches us that saying “no” isn’t safe. But guess what? Healing means learning to disappoint people without feeling guilty about it.

Try this:

• Use “I don’t have the capacity.” Instead of over-explaining why you can’t do something, just say: “I don’t have the capacity for that right now.” Period.

• Notice When You Feel Drained. If someone always leaves you feeling exhausted or guilty, that’s a sign your energy is being taken, not reciprocated.

• Practice Saying No in Small Ways. Decline the extra work assignment. Skip the phone call. Cancel the plans you didn’t want to make.

4. Tend to Your Inner Child (Because She’s Still Waiting for You to Pick Her Up)

Many of us are walking around with unhealed childhood wounds—feeling unloved, unseen, or like we always had to be “the strong one.” Healing means giving yourself the love you didn’t get.

Try this:

• Talk to Little You. Find a picture of yourself as a child and tell her, I see you. You are loved. You don’t have to be strong all the time.

• Give Yourself the Play You Missed. Did you always want to dance? Paint? Wear bright colors? Give yourself permission to do it now.

• Let Yourself Be Comforted. Weighted blankets, soft clothes, cozy spaces—create a safe, nurturing environment for yourself.

5. Find Spaces Where You Can Be Soft (Because You Weren’t Meant to Carry It All Alone)

Healing is not meant to be a solo journey. You need people who see you, who affirm you, who hold space for you.

Try this:

• Seek out Black women therapists or healers who understand your experiences.

• Create a “soft circle” of friends—people who don’t just take from you but pour into you.

• Join spaces that nourish you. Whether it’s an online community, a healing retreat, or just a friend’s couch, find places where you can lay your burdens down.

The Bottom Line: You Deserve to Heal, Fully and Deeply.

Trauma-informed healing for Black women is about coming back home to yourself. It’s about remembering that you were never meant to be a machine, a mule, or a martyr.

You were meant to be soft, joyful, at peace.

And that healing? It starts today.

Live Pleasurably,

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