Essential Pillars of Well-Being and a Holistic Path to Thriving for Black Women
- Brainz Magazine
- Feb 27
- 4 min read
Damalie Catherine, founder of Feel Blissful Wellness, is a visionary in holistic wellness and a certified health and wellness coach. Passionate about empowering Black and Brown women, she guides them to release visible and invisible weight, reclaim inner peace, and thrive sustainably in every area of life through whole-person wellness.
As Black women, we carry so much of our dreams, our families, our communities, and sometimes, burdens that aren’t even ours to hold. We’ve been conditioned to push through, be strong, and keep going even when running on empty. But what if true strength is found in slowing down, listening to our bodies, and honoring our well-being just as much as we honor our commitments to others- without guilt?
Wellness isn’t a luxury; it’s our birthright. It’s the foundation for living fully, feeling whole, and thriving in a deeply aligned way with who we are. At Feel Blissful Wellness, we guide women through a holistic approach to well-being built on four essential pillars: Sleep, Movement, Nourishment, and Inner Peace. These aren’t just self-care habits; they are the keys to a fulfilling and harmonized life.
1. Sleep: Rest as restoration and resistance
The world tells us to hustle harder, but often, our bodies tell a different story, one of deep exhaustion and the need for rest. According to the National Sleep Foundation, Black women report higher levels of sleep deprivation due to stress, long work hours, and the invisible weight of being “everything for everyone.”¹,²
I once had a client who prided herself on surviving with only four hours of sleep. But chronic fatigue, mood swings, and brain fog were catching up to her. When she finally committed to prioritizing rest, creating a bedtime routine that included listening to soft music, drinking decaffeinated tea, giving gratitude, and using calming aromatherapeutic scents such as lavender in her room, her energy shifted. She felt clearer, more present, and more alive.
Self-care tip: Make bedtime sacred. Light a lavender-sage candle, sip herbal tea, or listen to the soft sounds of calming music you intuitively connect to. Let rest be an act of self-love, not guilt.
2. Movement: Reclaiming joy through the body
Physical activity must feel like coming home to yourself. Movement isn’t just about fitness but about mental and physical strength, healing, joy, and reclaiming your right to take up your own space. Research shows that joyful movement, like dance, lowers stress hormones and boosts mental well-being.³
Think about a time when you felt truly free in your body. Maybe it was dancing to your favorite songs at a family cookout, walking in the sun while catching up with a friend, or stretching in the morning while giving thanks for a new day. A movement must feel like that, like ease and freedom.
Self-care tip: Turn on some High Life, Soca, Afrobeat, Old-School R&B, Hip Hop, Lingala, and Rhumba, or any music you prefer, and dance like no one’s watching. Or try an African or samba or Hip-Hop dance class, where movement connects you to culture, community, and joy.
3. Nourishment: Food as ancestral medicine
Food is more than fuel; it’s culture, tradition, and healing. Diet culture tells us what we should eat, but our ancestors left us wisdom on how to nourish ourselves. Research shows that traditional African and Caribbean diets rich in leafy greens, root vegetables, whole grains, and plant-based proteins are linked to better heart health and longevity.⁴
A friend once shared how reconnecting with ancestral foods changed her relationship with eating. Instead of forcing herself into restrictive diets, she began cooking with the intention of preparing iron-rich collard greens. Okra stews full of antioxidants and fiber-packed tubers like yam and potassium-filled plantain or banana dishes reminded her of her grandmother’s kitchen. She found nourishment in the food, the memories, the flavors, and the sense of home.
Self-care tip: Honor your roots through food. Enjoy Gumbo, green banana (matooke) with stews, fufu with light soup, jollof rice, stews, black-eyed peas & rice, callaloo, or yam dishes rich in nutrients and tradition. Slow down, savor each bite, and let your meals be a moment of connection.
4. Inner peace: Reconnecting with spirit
Well-being isn’t just about the body; it’s about the mind and spirit connection, too. Many of us carry invisible weight, such as stress, grief, and past disappointments and hurts, that we’ve never had space to release. Healing means creating that space through breathwork, dancing, harmonic singing and chanting, journaling, affirmations, or other practices that ground us.
Maya Angelou once said, “Each time a woman stands up for herself, she stands up for all women.”⁵ This includes standing up for our peace, setting boundaries, and choosing ourselves daily. Self-care tips:
Begin your day with affirmations: I am enough. I am worthy of rest. I reclaim my inner peace and joy.
Practice harmonic mind-body-spirit connection. Sit in stillness and breathe gently, feeling your chest rise like a calm wave. As you exhale, hum softly, allowing the sound to flow effortlessly.
Thriving in well-being, not just surviving
Holistic well-being isn’t about checking things off a list; it’s about choosing for yourself every single day. When we prioritize rest, movement, nourishment, and inner peace, we are not just surviving. We are reclaiming our power, joy, and freedom.
You deserve to feel whole. You deserve to feel inner peace. You deserve to thrive authentically and holistically. Let’s walk this journey together, one intentional step at a time.
Read more from Damalie Catherine Akuamoah
Damalie Catherine Akuamoah, Intuitive Holistic Wellness Coach
Damalie Catherine is a visionary leader in holistic wellness, guiding women through her transformative framework: Release, Reconnect, Reclaim, and Restore. Inspired by her personal journey to reclaim inner peace, she specializes in stress management and whole-person well-being. Her wellness approach is grounded on culturally affirming comprehensive practices that focus on the integration of the mind, body and spirit. Damalie empowers Black and Brown women to release what no longer serves them, reconnect with their inner strength, reclaim their inner peace, and restore balance to thrive vibrantly in every area of life.
References:
National Sleep Foundation. (2022). Black Women & Sleep Disparities: Why We Need More Rest
Slopen, N., et al. (2016). Disparities in sleep patterns and the impact of chronic stress among Black women. Sleep Health Journal.
Harvard Health. (2021). The Science of Joyful Movement & Mental Well-Being
The Lancet. (2020). Traditional African Diets & Their Impact on Long-Term Health
Angelou, M. (1993). Maya Angelou: A Voice for Women Everywhere
