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    Everything You Need to Know About ASMR and Reducing Stress

    I vividly remember my many nights of sinking into the depths of the lounge chair in my sophomore year dorm’s hallway, hoodie-laden and hunched over my computer screen, binging The Vampire Diaries at 2am (team Katherine if anyone asks). I’ve always been a bit of a night owl, but my insomnia had gotten so out of hand that year, even my peers took notice.When Jason (from across the hall) finally decided to be the one to ask me about my many sleepless nights, he recommended I try out this thing called “ASMR.” Having never heard of it, I stared at him blankly before asking him to explain it to me, and proceeded to switch my laptop screen from TVD to a video of a woman making 3D sounds from props in a candlelit room.
    …Cut to now, having Cardi B lull me to sleep on the reg as she slowly waves her freshly-manicured nails up and down my phone screen while delicately whispering okurrr into my (and 41 million others’) ears.
    ASMR, short for Autonomous Sensory Meridian Response, has quickly become my go-to method of winding down at night to help me fall asleep, and has honestly done wonders for my mental health, especially during these past few months. Curious about if this phenomenon—that I’ve often heard described as “oddly satisfying,” “strangely relaxing,” and “borderline erotic”—could work for you? Let’s dive in.

    What is ASMR? 
    If you’ve never heard of this concept before, you might be visualizing me as an alien with some sort of sixth sense that just doesn’t add up. ASMR is best described as a feeling of positive well-being that is usually combined with a physical sensation that simply makes you feel good. These feelings and sensations—referred to as tingles in the world of ASMR— are results of various stimuli, or triggers (audio and visual cues) that heighten all of your senses. The Washington Post described the reaction as “a pleasurable tingling that begins in the head and scalp, shimmies down the spine and relaxes the entire body.”
    Remember the feeling of the slight combing of your hair when you’d have that annual lice check at school, or having a bedtime story softy read to you as a kid, or being annoyed—yet strangely satisfied—by hearing someone smack their gum, or simply watching Bob Ross paint? If you felt ~some type of way~  at any of those moments, those were tingles, my friend. 
    ASMR is not necessarily something you have, but more something that you can be receptive to. Tons of YouTube videos exist to create the triggers people desire to feel tingles and that sense of well-being, but many might notice that when they watch or listen to them, they might not have the same reaction. Some may just feel a sense of drowsiness and relaxation rather than a physical tingle, while some might just not be susceptible at all. It is essentially a scale with various degrees of sensitivity.
    Triggers can take on various forms, such as specific sounds like tapping on a wooden object, watching paint be mixed, or even experiencing a role-played virtual hair salon visit. When listening to an ASMR video or audio piece (particularly with headphones), you’ll notice sounds appearing in a three-dimensional manner around you, creating a very realistic setting. Creators often utilize binaural audio with multiple microphones to achieve this effect and create that illusion that you’re experiencing situations IRL, which is why role-playing-type ASMR videos are especially popular. 
    According to the American Sleep Association, the physical and mental sensations of ASMR have always been around since humans have existed, though it wasn’t until quite recently that there was a term coined (by a woman named Jennifer Allen in 2010) to describe them. The ASA also noted that these feelings of comfort, calmness, and drowsiness are likely caused by our brains releasing certain chemicals (including endorphins, oxytocin, serotonin, and dopamine) as a response to a trigger, leaving us happy and relaxed.
    With it being a relatively new phenomenon, the amount of studies completed so far are quite limited. However, as ASMR has increased in popularity, the research and medical interest has also gone up with it, with this Swansea University study conducted in 2015 being a prime example.

    You might be wondering: Is ASMR “a sex thing?”
    So before we discuss this any further, it’s definitely worth addressing the elephant in the room: is ASMR… kind of sexual? I’ll admit that whenever I describe this phenomenon to someone who’s hearing about it for the first time, we can’t really talk about ASMR without discussing the notion that those not susceptible to it might correlate it to sex.
     “[It’s] more sensual, less fetishistic—that being said, I’m sure if you look at certain [NSFW] video sites, you can probably find some ASMR-related videos,” Ross Miller, a senior editor at The Verge, said on The Verge’s What’s Tech podcast. It creates a sense of intimacy that can technically be considered to fall into the gray area of what is sexual versus what purely involves the senses, but leans more towards the latter. 
    Real talk: as Miller pointed out, essentially everything in this world can be spun to relate to sex in some way or another. So like all else, ASMR is also ultimately left open to interpretation.

    Its rise to fame in recent years:
    From a community of over 216 thousand members on Reddit to W Magazine’s popular video series dedicated to celebrities trying it out to the emergence of in-person immersive experiences like Whisperlodge, ASMR has become a real rising star in pop culture. The hashtag #asmr on Instagram itself has over 9.2 million hits, and people are thoroughly loving discovering this way to retreat from reality into a hypnotic state of calm. 
    For many people who can’t exactly feel the tingles, ASMR has become a popular form of white noise to help soothe them to sleep. “The genre had begun to find broader appeal as a sleep aid, an alternative to guided meditation and a drug-free, online version of Xanax,” Jamie Lauren Keiles wrote for The New York Times in 2019.
    With this new form of entertainment comes the obvious: a new wave of niche celebrities. If you do a quick Google search on top “ASMRtists” (as they’re referred to), you’ll notice YouTube channels that have millions of subscribers. So many of these creators have completely transformed this notion into full-time careers, with a slew of loyal and passionate tingle-loving fans to support them.
     
    How to integrate ASMR into your wellness routine:
    Experiencing ASMR is like going to a virtual spa for your senses, and role-playing instances that make you feel calm, contented, and comfortable. From watching videos of getting a relaxing haircut or facial to listening to positive affirmations whispered to you as you drift to sleep, it creates feelings of intimacy and attentiveness that we all inherently crave—something that’s especially valued during a time in our lives where loneliness, stress, and insomnia are at an all-time high for many of us. 
    There’s no “right” method or time to try and engage in ASMR-related activities, but there are some that have proven to work for me, as well as many people I know. One of those includes making it the last step of your nighttime routine as you’re lying comfortably in bed, trying to fall asleep. Just pop on an ASMR podcast, and notice yourself drift deep into slumber. Another is to utilize it as a meditative mid-day retreat if you want to slow down and recharge your energy (perhaps even take a little nap!) by watching some videos. 
    For some, ASMR has also helped reduce stress and even alleviate pain from headaches. Though it is extremely low-risk, if you do find yourself suffering from chronic pain, anxiety, depression, or any other condition, please note that ASMR should not be used as a substitute for professional or medical intervention.

    Ready to give it a try? 
    If I’ve intrigued you enough, perhaps it’s time to give this whole thing a whirl! Dim the lights, snuggle up with your favorite blanket, put in your headphones, and test drive ASMR through these soothing and mesmerizing videos, accounts, and podcasts that might just be the gateway to your favorite new method of self-care:

    Podcasts: 
    Sleep Whispers
    The ASMR Garden
    Sleep and Relax ASMR

    YouTube Videos:
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    Instagram Accounts: More

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    What Elaine Welteroth Taught Me About Identifying and Pursuing Your Purpose

    I knew from a very young age that I wanted to be a writer. I can recall the day that I came home from elementary school, beaming with excitement over a story I wrote in my 2nd grade class. I remember racing to my parents’ room, eager to share my story with them, watching their eyes as they read over the tale of a young Black princess and her evil parents. I realize now that the story I wrote was nowhere near a New York Times bestseller, but in that moment, you couldn’t tell me otherwise.As an adolescent fantasy writer, I had very clearly used my personal experiences to shape my characters. Although, this story was a little too close to home, and even with my dad’s displeasure over the inspiration of the narrative, I was so pleased with my work. I had this intrigue with storytelling and continued to feed that hunger as I grew older. That passion for writing and storytelling never left and felt more and more like a calling than just a hobby. I knew I had to spend the rest of my life writing, telling stories and sharing my experiences with the world. 

    Thankfully, I discovered that there are others who share in this experience as well. Not too long ago, I found myself feasting on Elaine Welteroth’s new memoir, More Than Enough. There I witnessed the retelling of Elaine’s journey to success. This is important because most of us view the most notable of celebrities as people who just make a lot of money and are famous. But, as Elaine so eloquently puts it, “The truth is, job titles are temporary. But purpose is infinite.”

    As she reminisces on her journey from childhood aspirational magazine editing to real-life Editor-in-Chief of Teen Vogue, Elaine draws a distinction between her career and her purpose, placing all of her value on accomplishing goals and making career decisions that are linked to her passions and what she would define as her purpose rather than chasing after the stereotypical “American Dream.” She believed her presence in the publishing industry served a greater purpose and was more valuable than simply collecting a check or gaining celebrity; it was an opportunity to educate and to amplify the voices of people from historically marginalized communities on the greatest platforms in media. Here are three lessons I learned from Elaine about pursuing, as inspired by her wonderful book, More Than Enough.

    1. Your purpose will call you (not literally, but in a figure sense).
    Because we live in a society that is all about “securing the bag,” the idea of pursuing purpose seems outdated. I mean, after all, how do you even know what it is? Much like Elaine, I believe that I discovered my purpose at a young age. Or, rather, it found me. Not only was I saturating pages of my notebook with fairytale-like adaptations of my life, but I was also always found with a Junie B Jones or Romona Quimby novel on hand. My natural interests in literature and writing were evident. Sometimes, when we think about our purpose and what we were put on this Earth to do, we feel as though we have to go searching for it. We must experiment with different trades and different majors in order to land on the career that is exclusively ours. But, no one ever tells us to examine our history and to maybe even look within for the purpose that has always been there, written on our hearts, burning deep inside us from birth. Identifying your purpose takes introspection—to look back and remember the things that used to drive us as children, the dreams, aspirations and passions that we had when we were young. It requires us to use those moments as our launching pad for insight into our purpose. This is one way we can start to identify it: remember the passions that called you when you were young.

    2. Pursuing your purpose will challenge you. 
    The other side to pursuing your purpose is that it will challenge you. In my experience, finding a job was never difficult, but landing a job within the realm of what I believe I am meant to do was no easy feat. I think Elaine would concur. With the end of her college career drawing near, she found her future hanging in the balance as she contemplated her next steps post-graduation. She says, “Trying to figure out how to pursue your passion in ninety days sounds like one of those bestselling self-help books or a viral TED Talk, but ultimately, in practice it was more like being lost in a dark room and not knowing if I’d ever find my way out.” Let’s be real, opting for a quintessential lifestyle that ends with the white picket fence is easy. However, pursuing a path that is greater than yourself is risky and actually takes quite a bit of faith. Contrary to Elaine, I had to face the music long after college. I had already opted into the traditional 9-5 safe zone, but my purpose kept calling. It wasn’t until a few years after college graduation that I fell in headfirst in pursuing my writing and haven’t stopped yet. I’m just bold enough to believe that because this purpose is linked to my natural-born passions and my very existence, I will always find a way to operate in it. While you may encounter obstacles and challenges as you pursue it, persevere. After all, the greatest things in life never come easy. 

    3. Your purpose will change you (for the better, of course). 
    Though the journey of identifying and pursuing your purpose may be turbulent, it doesn’t compare to when you’re finally able to operate in it. Every moment that you spend fulfilling your purpose feels like confirmation that you’re doing what you were created to do. Not only do you begin to impact the lives of other people (because purpose is also about changing the lives of the people after you), but you are changing as well. Your perspective begins to shift, your priorities change, your values evolve and that’s what’s meant to happen. In Elaine’s story, shifting the paradigm in the publishing industry, especially in regards to beauty, was always her goal. But, as she continued to climb the corporate ladder, arriving at the front doors of Teen Vogue offices, her vision extended beyond Black representation in media to also stirring up and equipping the next generation. Her role at Teen Vogue radicalized the content of the magazine, taking it to new heights that no other teen magazine had reached, while simultaneously changing her. 

    For most of us, career success has been our life’s ultimate goal. We go to college to earn a degree or two—arriving at our final destination of a great job that makes us a lot of money and comes with a little bit of fame. For others, we may find ourselves in an endless pursuit of this form of success. But, at some point, we have to ask ourselves if that is really all there is to life—money, success, and fame. Or, is there more? Can we pursue careers that allow us to leave a real impact on the world? Can we pursue passions that are linked to a greater calling on our lives? Does that even exist for all of us? I think Elaine’s answer would be, yes. Those convictions, passions and intrinsic motivators are all linked to the very reason you have graced this earth. Don’t suppress them. Take that leap of faith and chase after them. They are calling you. They will challenge you. And, best of all, they will change the world while also changing you.  More

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    My Honest Thoughts About Dating as a Plus-Size Woman

    When I was 5 years old, I was in love with my next door neighbor, David. (David isn’t reading this, but his sister, Dana, might be. Hi!) He was charming and funny, older than me, smart, close in proximity, had blonde hair, and his mom always let me stay for dinner. The whole package really. I want to say he liked me back—I mean, he kissed me, and I feel like that means like-like, right?—but if anyone was around, he’d never show it. When we’d play a game of Capture the Flag and it was just us two behind the shed, he’d be nice and funny and sweet to me. But the second anyone came around, he called me ugly and fat and made jokes about me. He was only 6 years old at the time, and I’ve forgiven him for all those times I ran home crying after feeling rejected by him, but I have to wonder if even then, he felt embarrassed to admit he liked a fat girl. And this is how most of my relationships have gone over the years. For a long time, I thought I just had horrible taste in men. To be fair, I kind of do (I’m not kidding when I say my dream man is Pete Davidson, and I know that requires a little bit of self-reflection). But after I read One to Watch, a women’s fiction-romance novel exploring plus-size dating, I began to notice that the patterns might have a little more to do with the men than my interest in them. (It’s also important to note that I’ve never experienced this with women before, but I’ve only been on a few dates with girls in my day, so this could be across genders and sexualities. I’m just speaking on my personal experience.) 
    I wanted to believe that being plus-size wasn’t affecting how men were seeing me. Yeah, there are some jerks out there who fetishize larger bodies or who want to try their personal trainer certification on me, but overall, men couldn’t be that affected by my body weighing more than average, right? After doing a deep-dive on my dating history, I think I’ve concluded that the answer here is no and that actually, being plus-size has played a major role in my love life, even after I started loving myself for who I was.
    Since my very first date at 17, I’ve struggled to meet someone who completely accepts me—rolls, flab, fat, and all. Dating is uncomfortable and stormy regardless of your body type, but I’ve noticed a few common themes in my relationships that seem to correlate with being a plus-size woman. 

    People are embarrassed to admit they’re interested in a plus-size person.
    For whatever reason, I’ve experienced a lot of men who are absolutely embarrassed of me. To the point that when I dated a guy a few years ago who kissed me in public, I put up with all of his other abusive tactics because I was so excited to finally meet someone who didn’t deem public appearances with me as a major hit to their ego. 
    First, they’re embarrassed to even admit to themselves that they find me attractive. Is this speculation? Perhaps. But there’s a reason guys are more likely to talk to me when they’re under the influence or behind the guise of a dating app than IRL. A quick search on a porn site (I did the work, y’all) and you’ll see that porn involving plus-size women gets just as many views as porn with thin women, but I’ve never met a guy who would admit that plus-size women is even something they’re attracted to. There’s a stigma around finding a plus-size woman attractive; men have been conditioned by media and society for generations that thinness is what’s beautiful based on what they see, read, and hear, so they might be othered or uncomfortable admitting that their interest deviates from the norm. For sure, being interested in plus-size women is a preference, and I don’t think you’re automatically fatphobic if that’s not what you’re into, but there’s a real societal pressure at play that keeps plus-size women thinking they’re not worthy all the while men are watching us have sex online with no abandon.
    I explored dating men significantly older than me for a long time because I craved the maturity. Young men I find often don’t have the clear sense of self required to differentiate between what they actually feel and what they think they’re supposed to. And while I think this makes a small difference, there’s still something to be said about the power of masculinity and media portrayals because older men often have outdated views of health and beauty standards. Yep, I’m talking a message once that said, “You’re hot, but you’re unhealthy and will probably get diabetes.” I’m actually plenty healthy, but OK 🙂

    My partners treat our relationship like a secret.
    I’ve also found that partners and dates have been embarrassed to be seen with me too. So, they finally allow themselves to take a chance and date someone fat: congrats, here’s your cookie for going against the grain. But they want every meeting in private. They don’t tell their friends I exist, they don’t take me on public dates (I’ve experienced way too many “Netflix and Chill”s for my liking), they strategically move away from me when we’re at bars together. It’s as if being seen with a fat person ruins their reputation and makes them less of a “man.” And just in the same way that women look to height as a security blanket in men, I think seeking women of a certain body type makes them feel inferior and insecure, like they’re not masculine enough if their partner is bigger than them. 
    The first boy who showed interest in me kept our relationship extremely private, ultimately lying to everyone that he’d ever been interested or attracted to me. Our relationship was kept a secret, complete with Snapchat messages that deleted automatically, a short-lived hookup, and me feeling like absolute garbage when he announced he had a girlfriend the same day I delivered handmade Valentine’s gifts to his locker (I will never get over the sheer embarrassment and shame of this one). This all goes back to being embarrassed of me, as if I’m the impulse purchase you took for a spin with joy one day and completely regretted the next. They seem to think there’s a lenient return policy on having feelings for me.

    People festishize my body. 
    So, you see I’ve had my issues meeting guys in real life and on “normal” dating apps like Bumble, Tinder, and Hinge. Then, I tried all the plus-size dating apps. And that was basically a recipe for disaster. The ideas are incredible in theory; a whole community of people who are happy and excited to date a plus-size person. But they were all rife with people who viewed my extra body fat as a kink. 

    …you just KNOW there are gonna be weirdo fetishists on here. Which is why….I almost wish that plus size girls could just *use* normal dating apps freely like everyone else, rather than being treated like a specific ‘kink,’ as it were.
    — Olivia🧜‍♀️ BLACK LIVES MATTER (@myladyteazle) August 14, 2020

    I’ve gotten everything from “I’ve never been with a big girl before, and I really want to try it” (hello, my body isn’t something you can just add to your bucket list, sir) to “Can I use your stomach as a pillow?” to explicit descriptions of how absolutely hot and sexy my rolls are. The worst part is that when I first started dating, I looked at these as compliments. I was so excited that someone was into me that I never allowed myself to feel the discomfort. Plus-size women are made to feel like they’re lucky to have someone be interested in them, so we overlook potential red flags out of fear of rejection. Well, newsflash: I am really f*cking over that. 
    I’m not making plus-size dating seem very fun, and I’ll be the first to admit that I have a lot of trauma and grief to work through over past relationships in relation to my body image. I wish I could end this saying I won’t have this any longer and I’ll only go out with guys who treat me like a princess (heck, just treat me like a regular person, and I’m yours), but it’s not so simple. It’s much more realistic for me to say that I’ll put off dating until I feel confident enough in myself to not allow myself to be treated like this. This is only my experience, and part of being confident and strong is knowing that there are mature, adult people out there who won’t treat me like this one day. I just really wish they’d come a little quicker because I’m getting Carpal Tunnel in my hands from swiping. More

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    7 Ways to Practice Self-Care During Tough Times, According to Experts

    #Selfcare is trending on social media, and yet, putting that trend into practice is not as easy as posting a picture on Instagram. Our health can easily become last priority when greater things feel more urgent. It might even feel selfish to do a face mask and turn off the news when the world is changing and our communities need us. In fact, Rachel Ricketts, an international thought leader, speaker, healer, and author, uses a totally different term. She said, “I prefer to refer to soul-care, which is the act of caring for ourselves in a soulful, nourishing, healing way, so that we can best show up for the collective. It is an act of communal care, which is the opposite of selfish.” In other words, forget about bubble baths and candles (although those things are still enjoyable!). Really caring for yourself means recharging your energy and prioritizing mental health for not only yourself, but for the betterment of the community.
    Ricketts explained, “The difference is most notably in the intention: am I partaking in an act or behavior solely to serve myself, or am I doing so to serve the community (which of course includes, but is not simply about, you)? Soul-care focuses on those most oppressed and how we can best heal our own hearts, and get to work creating change to dismantle the systems of oppression causing harm.” Whether you call it soul-care or self-care, think of it the same way: prioritize taking care of yourself so that you’re able to fully take care of others. 

    Why is caring for ourselves so important when overcoming social injustice?
    “Unless and until we have faced our own inner shadows, wounded inner child, and race-based traumas, we cannot create effective or sustainable collective change that prioritizes those most oppressed (and when we try to do so, we wind up causing more, not less, harm),” Ricketts said. “Racial justice work is healing work, and the healing work starts with you and it starts within. It is from this space that we create and cultivate critical collective change.”
    Jasmine Marie, founder of black girls breathing who just launched a campaign to make virtual breathwork sessions free for Black womxn, agreed. “I think even for those of us who’ve been immersed in this work beyond just this year, you can feel the shift,” she said. “It’s impossible to keep doing this work without taking care of yourself. I’ve had to relearn what my body, mind, and spirit needs during this time, versus what I needed before. There’s lots of unlearning and learning, so self-care is a must.”
    You know the old saying that you can’t pour from an empty cup, so why do we continue to try? Aside from sharing resources, educating yourself, and doing what you can to make changes in your community (go vote!), prioritizing mental health and protecting your energy is essential for making lasting changes in the world. Here are seven ways we can all care for ourselves during a time when it may feel selfish to do so.
     

    7 ways to practice self-care right now:

    1. Set boundaries
    On a daily basis, Ricketts recommended to, “Acknowledge your privilege, set boundaries, and learn to say no.” Setting boundaries is essential to a healthy life, but it’s a skill that many of us never learn. Sticking to specific limits can help boost self-esteem, force you to routinely check in with your needs, and serve as a reminder to put yourself first. Marie agrees that setting boundaries is crucial. “Create boundaries with how much news you allow into your world on the daily,” she recommended. “Log off. Go on social media breaks. Tune inward and ask yourself what you need.”
    Since emotional boundaries are not as obvious as physical limits like road signs or fences (though wouldn’t that be nice?), they can be hard to enforce. Start by considering what you can tolerate, and then what feels draining or overwhelming in order to set limits. Acting on boundaries might look like turning off the news and taking a social media break two hours before bedtime, or it might look like saying no when a family member asks you for a favor that you know will make too stressed. It also looks like taking responsibility for your own emotions, but not taking responsibility for the emotions of other people. No matter what boundaries look like to you, you’ll be conserving emotional energy for much more important things. 

    2. Move 
    Working out for calorie burn is so last year (or like, last decade?). Instead, work out for mental health, and move for the sake of caring for yourself. Exercise, in general, can boost your mental health and help ease stress, so fit in some kind of movement every day that you look forward to, whether it’s a dancing around your living room or going on a hike. For self-care bonus points, try calming activities that focus on relaxing the mind and slowing the breath, like restorative yoga. Ricketts loves yoga with Dionne Elizabeth and Marie counts long walks as one of her go-to self-care practices. 

    3. Meditate
    There’s a reason that meditation is one of the most talked-about practices in the wellness world—this sh*t is powerful. Meditation is effective for self-care because it takes our focus off of the world around us, and puts it back on ourselves. Taking a breath (literally) re-energizes you so you can bring your best self to everything you do, whether it’s tackling your work day, chasing after kids, or fighting social injustice. Ricketts recommends breathwork sessions with Maryam Ajayi, or you can check out black girl breathing for virtual classes. And if sitting still isn’t your thing? Try one of these ways to meditate that involve movement, instead. 

    4. Rest (no, not just sleeping)
    “Burnout is an epidemic for everyone, but no one more than Black and Indigenous women and femmes (especially queer and trans women and femmes). Learning how to rest is imperative for our mental, spiritual, emotional, and physical well-being,” Ricketts said. “Rest is more than sleep. Rest includes time offline, a break from feeling like we need to do it all or be helpful, turning phones off, prioritizing our peace, sitting in silence, spending time with people who nourish us (and avoiding those who do not), and doing absolutely nothing.”
    Think of yourself like the battery pack on an iPhone. If you just recharge for only small spurts at a time, your battery will always stay in red. In order to get all the way to full-charge, you must regularly turn the iPhone off and give it some time plugged in. Getting six hours of sleep and watching TV while scrolling through Instagram for 30 minutes a day does not count as restoration. Turn off technology, do something enjoyable and creative (like reading or painting), invite your best friend over, and give yourself permission to do less. 

    5. Check in with yourself frequently 
    Taking good care of yourself doesn’t have to mean long digital detoxes, consistent yoga flows, or never saying “yes” when you mean “no” (even though those are all good goals). Self-care can sometimes be as simple as feeling intuitive to your individual needs, and checking in with what you really want.
    We often look for outside validation for just about anything (does anyone else need to know what everyone is ordering before making a decision on which entree they want?). Instead, ask yourself what do I really want, and how do I really feel, so often that it becomes habit. Marie recommended, “Check in with how you feel. Validate internally before seeking external advice on your specific and particular experience. This practice is life-changing and will help you show up in all areas of your life.”

    6. Ask for help
    Remember that self-care is not just a buzzword, it’s health. “Therapy” should not be a dirty word, and we should not need to wait until severe symptoms or intense crisis to ask for help. Instead, think of therapy as an investment in your wellbeing. To find a therapist that’s right for you, click here, or check out online mental health resources like Therapy for Black Girls and Sista Afya.
    Beyond professional help, also make sure to ask your boss, coworkers, family members, and friends for help. It’s a sign of strength, not weakness, to depend on and connect with other people. Marie includes seeking help from other practitioners, having good conversations with friends, and allowing her tribe to support her, as some of her go-to self-care practices she does on a regular basis. 

    7. Seek out resources in a community setting
    If you haven’t gotten the gist already, self-care is not just about yourself; feeling a part of a larger community is crucial for optimal self-care. Even though the global pandemic might make it more difficult to feel community in the sense we’re used to (*sigh* does anyone else surprisingly miss crowds?), online resources are stronger than ever. Seek out resources that not only help you heal and take care of yourself, but make you feel like you’re not alone. 
    For some examples, check out Rickett’s Racial Justice Resources and her Spiritual Activism webinars and workshops, which she said are “rooted in the inner, healing work required for external, collective change.” To hear from more Women of Color on their favorite acts of self-care you can try for yourself, click here. 

    How do you care for yourself that has made the most difference? More

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    Who You Love Has More to Do With Politics Than You Might Think

    When the results came in during the election of 2016, the country collectively learned that nearly 50 percent of white women had cast their votes for a man who bragged about sexual misconduct on tape. All of my fellow white feminist friends were horrified, as was I. But what disturbed me as well, perhaps more, were the number of women who I’d seen posting on social media that their homes were divided: split between Trump and Clinton under the same roof. These were the white women who didn’t vote for Trump, but lived and shared children with someone who did. I couldn’t fathom how a woman could love someone who voted so violently against her and countless others—and for that matter, how could he claim to love her? I started to fear that I, too, could wake up one morning and discover that my intimate partner had the capacity to think, act, and vote against my interests and those of so many others. What I didn’t realize in 2016 was that I was already living it.

    My ex—we’ll call him Mark—was not a Trump voter. But he couldn’t understand why I was depressed after the election, or why I was overreacting to something that, he maintained, would be of no real consequence to anyone. He told me he thought Trump was “a buffoon and an idiot,” and that he wasn’t happy about the results, but as I lay next to him in bed and cried, he told me he didn’t get why I was so emotional. When I emphasized Trump’s numerous sexual assault allegations, something that was very personal to me as a survivor of abuse, he replied, “Well Obama was accused of a lot of things.” It didn’t occur to me to say at the time, but Obama has not been accused of sexual assault, and had one white woman said a fraction about him of what they said about Trump, Obama’s career, his life as we know it, would have been over. But at the time, desperate for comfort, all I asked was for Mark to hug me. He sat uncomfortably for a moment before he said, “I can’t hug you if I don’t know what I’m agreeing to.” We then sat in an icy silence and I stared through the window, feeling stung and embarrassed for having asked in the first place.
    I grew up in a moderate-sized town surrounded by small towns, in the dead-center of flyover country. Many marry straight out of high school or college, have children within a year, and stay either in their hometown, or live within a few hours of it—that is, if one of them doesn’t enter the military first. I don’t say this in a negative way; many of my good friends have followed this path and they’ve been very happy. But I always felt that this created a culture of “not being too picky” when choosing a mate, especially as a liberal, educated, pro-choice, non-religious woman. You find someone who mostly aligns with your personality and activities, and whatever exists outside of that, you accept, because the alternative is to risk being alone. The idea that one would break up with someone because of their politics, I always perceived, was frowned upon. Why do politics have to come into it? You don’t want to be closed-minded. Some disagreement is healthy—it keeps things interesting!

    The idea that one would break up with someone because of their politics, I always perceived, was frowned upon. Why do politics have to come into it? You don’t want to be closed-minded. Some disagreement is healthy—it keeps things interesting!

    Under these criteria, when I was 19, I found my perfect pairing. We met doing regenerative, local farm-to-table work, we were both artists, neither of us listened to country music, he handed me the power tools. These things were all important to me. Once we made our relationship official, our futures became intertwined, and it started to look like I might have that Midwest path.
    Then 2016 happened, which set me off in a new personal direction. I, like many of the white folks around me, had thought on some level that the election of Obama meant the end of large-scale racism in America. I knew that racism still existed, but I had always subscribed to the thinking that it was just a few individuals and had no larger means of existence. Mark shared this belief, but after Trump, only one of us started to adapt our thinking.
    I started to become more outspoken on social media. For a developing activist, social media is the catalyst for finding our voice and discovering new viewpoints to expand our thinking. It was this newfound expression of mine that quickly became a source of arguments in my relationship, although I could never figure out what the actual argument was about. All I knew was that Mark would see something I posted or even something I liked, and within moments, we’d be shouting back and forth to no avail.
    One of these arguments took place in response to the riots that had broken out across the country in the wake of Trump’s election. I was in support; Mark was starkly against.
    “The reason Martin Luther King Jr. made change was because they were never violent. For the sit-ins, they took the abuse, they sat there while people pounded on them, and that was how people saw how awful it was,” he said. “These people need to know that violence alienates the rest of us who would want to help them. When they do stuff like this, it’s all noise and people like me tune it out.”*

    *Editors’ Note: This is an example of a microaggression. The Everygirl Media Group does not condone this type of speech. To educate yourself on microaggressions and how to combat this behavior, click here.

    This became the running theme. Emotion, anger, frustration, ‘acting out’—all of these things caused the movement to fail at what Mark proposed was its single purpose: to get people like him, ‘moderate white America’, on board with Black liberation. He threw MLK and his ‘passive resistance’ in my face at every turn, and I responded by publicly sharing Letter from Birmingham Jail, in which King states, “I have been gravely disappointed with the white moderate… who is more devoted to ‘order’ than to justice.” Mark responded by saying I was intentionally trying to hurt him by turning his hero against him, and that I was mis-interpreting MLK due to context. I didn’t know the phrase ‘white fragility’ then, but Mark was textbook.

    The underlying dynamic of our relationship began to shift after about four months of dating, when I left to attend the Women’s March. It was a life-changing experience for me, to be surrounded by people who were also experiencing the devastation I felt after the election. But my elation was short-lived, because by the time our busses left D.C. for Kansas, I was already bracing for another argument at home. Instead, I was met with no words at all, as Mark greeted me with no mention of the trip I had just made. When I nudged him, worried he was quietly simmering grievances that would erupt later on, he remarked that the whole ordeal seemed a bit silly. I asked him what seemed so ‘silly’ about the largest single-day protest in U.S. history. After some back-and-forth, I finally asked what he thought the Women’s March was for. No answer. When I informed him that it was in response to the inauguration of Donald Trump, he simply raised his eyebrows and said he’d had no idea it had anything to do with Trump. His tone was almost accusatory, as if I had intentionally held something back from him. As if the expectation that he would take a moment to look it up while I had been gone for five days was somehow unreasonable.

    His tone was almost accusatory, as if I had intentionally held something back from him. As if the expectation that he would take a moment to look it up while I had been gone for five days was somehow unreasonable.

    And yet, I bought in and started to believe that it had, in fact, been unreasonable. I started to think that if I could just explain things in the right way, if I could bring the answers to him, the fighting between us would stop, and we could actually work together at navigating the world of intersectional activism. He seemed so close to being on the same side that I thought I could give him that final push.
    So I sent him articles, gathered materials to talk about sexism and racism and homophobia and how they all roll themselves up together to form institutional violence and oppression. He wholeheartedly refused to read a word of it, because as he told me, he ‘wasn’t that interested.’ But if this was true, why were we fighting so constantly? And why did the fighting only seem to stop when I finally broke down crying? And why did he seem incapable of expressing genuine sympathy when I was in pain? For that matter, why did talking about it hurt me so much more than it hurt him? Why did I feel like I was treading water while he was blank in the face?
    At the time, I didn’t know about concepts such as ‘gaslighting’ and ‘stonewalling,’ so instead, I accepted Mark’s definitions of what I was experiencing. I kept crying during our arguments because I was simply more fragile than him, and in turn, my argument constructions were inferior to his because they were emotional. He convinced me that while he could always be objective about the things other people had endured, we would forever be un-objective after experiencing them for ourselves. Beyond this, my hours of reading, lecture, discussion, and academic study had no bearing on my credibility in our debates, because to Mark, any social or political issue was fair game to the casual viewer, regardless of the time or work they had dedicated to understanding it. As Mark’s voice became a constant passenger in my head, I struggled to feel conviction about anything at all, until I began to pull away from activist work altogether.
    Mark and I finally broke up just before my college graduation, when I became too exhausted to prop up his version of our relationship. When I finally demanded different treatment, he found another way to flip it around on me: Our issue was simply that I wasn’t strong enough to take his emotional manipulations, and I needed to logically explain to him how to change without causing him discomfort along the way. I told him to pursue therapy, and closed the door for good. I then lived with his voice in my head for two years, during which time I was still too intimidated, too lacking in conviction to find my way back to my voice.

    I pursued therapy for myself in the fall of 2019, where I began to tease my own voice apart from Mark’s. However, change was slow, and I still felt great shame and embarrassment when I dared to engage in activist work. That all changed in the spring of 2020, when the deaths of George Floyd and Breonna Taylor sparked uprisings across the country, and something in me finally cracked. I found enough purpose to push through Mark’s voice and start reading again, finding books about racism and intersectional feminism, which led me to Eloquent Rage by Brittney Cooper. I had never seen such a fearless, honest analysis of feminism, and even though her experiences as a Black woman were different from mine, the truth she spoke hit me in waves with every chapter. She was unafraid to look at her deepest insecurities and challenge them, to confront the very real fear that all feminists have of ending up alone because we dare to demand something more from our men. In her chapter White-Girl Tears, I learned that I was not the only person asking what the hell happened with white women voters in 2016, though the answers she proposed weren’t the ones I had anticipated. She wrote of the Women’s March that meant so much to me, “Watching white women take it to the streets to protest an election outcome that was a result of white women’s powerful voting block felt like an exercise in white-lady tears if I ever saw one.” Reading this was sobering, but it helped me recognize that as a white feminist, if I wanted to create change, I needed to start much closer to home.

    It helped me recognize that as a white feminist, if I wanted to create change, I needed to start much closer to home.

    “[T]he choice of whom to love is political. And if white feminists were honest, they would recognize that their feminism actually does demand that they interrogate the political dimensions of their intimate engagements.” This line, like so many other lines in Cooper’s book, put language to something I didn’t realize I’d been trying to say for years.
    I began to view my relationship with Mark through an entirely different lens. I started to question his motives more deeply, wondering now if he was identifying with a larger power structure which was threatened by the activist movements I was engaging with. Did he truly think that social justice efforts were simply too chaotic, too loud, too disorganized to gain traction? Or was the concept that a movement could attain justice with or without his approval simply a challenge to his sense of superiority and importance? I had my answer when I realized that while Mark claimed to support peaceful protest above all else, when his girlfriend left for five days to participate in the enormously peaceful Women’s March, he couldn’t be bothered to learn why it was happening in the first place. I then realized that no matter what arguments I laid out, what research I conducted, or what efforts I made to help him understand, no message of change or justice would have ever reached him because he did not want to be reached.

    I then realized that no matter what arguments I laid out, what research I conducted, or what efforts I made to help him understand, no message of change or justice would have ever reached him because he did not want to be reached.

    For the first time since our breakup, I have stopped hearing Mark’s voice in the back of my mind. I feel like I finally have the vantage point to see all of the things that had been at play, which were far more than just two people standing in a kitchen at 3am, arguing over my presence on Instagram. Behind both of us were years upon years of socialization and experiences that formed who we were, and he was backed by a system that had been doing this insidious work for generations. His weapon was far more substantial, and he was far more adept at using it. But as I am now listening to Black feminist leaders who have studied this longer and more extensively than I, as I learn about the inner-workings and generational pull of this weapon, I can finally start to neutralize its effects.
    White women with white male partners: We need to have a conversation about the word ‘political,’ what it means, and what we allow the men (or should I say ‘enforcers of the white patriarchy,’ because we do that shit, too) in our lives to tell us it means. We act as if politics are a dressing of topsoil over our lives, disconnected from everything else, something to discuss at dinner. In fact, what I’ve learned is that politics form the very roots that feed everything we are made of. It has taken me some time to recognize that Mark was emotionally abusive, but what is not lost on me is that his abuse was also political. And because he and I came out of a culture that told us we shouldn’t base who we date off of politics, it was the perfect shield for the weapon he brought to the table.

    White women with white male partners: We need to have a conversation about the word ‘political,’ what it means, and what we allow the men in our lives to tell us it means.

    I am changing my constitution allllll the way around. My relationships, from here on out, are to be a sanctuary for me in the sense that they are a safe space, and 100 percent optional. First date topics will include but not be limited to the following: Black Lives Matter, intersectional feminism, abortion, white supremacy, transphobia, religion, who you voted for in 2016, who you voted for in 2020, who you wished you could’ve voted for in 2020, Black reparations, Native American reparations, and whether or not Louis C.K. is redeemable. I refuse to act as if any of these opinions are not critical to agree upon with my future partner. We can disagree about many things—for example, I do enjoy a good dill pickle, and if they find them repulsive, then more for me. But politics and the weapon they wield are no space for compromise, and the best thing that white women could recognize in 2020 is that we no longer need to endure or carry this weapon in exchange for our security.

    I believe that all white women have a Mark, whether it’s a romantic partner, a father, a grandfather, a fellow white woman who parrots the same sentiments in a higher pitch, or the simple voice echoing through our culture and directly into our ears.

    So if we’re really committed to widespread liberation and equality, we need to start looking critically at the results of our alignments. I believe that all white women have a Mark, whether it’s a romantic partner, a father, a grandfather, a fellow white woman who parrots the same sentiments in a higher pitch, or the simple voice echoing through our culture and directly into our ears. They may not actively participate in oppressive systems, but they certainly won’t lift a finger to help take their weight off of our backs, and they will sure as hell judge us for trying. When our collective Marks attach onto our pre-existing insecurities, assuring us that our actions toward positive change are inconsequential, it would do us well to start challenging them at the root. One way to do this is to simply pose the question to one’s self, perhaps late at night once our Marks have gone to sleep beside us: If I break my alignment with him, what does he stand to lose? And when I venture out into a diverse community of revolutionaries, when I bring with me my tool of white privilege and the need for my own liberation, what could we all stand to gain? More

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    5 Things You Use That Are Destroying the Planet

    As a crusader for the earth, you might be sipping your iced matcha latte from a stainless-steel straw, coyly looking over the rim of your sunnies while hashtagging #sustainability. You’ve stopped using plastic straws and bags, and disposable razors are on their way out of your bathroom too—yay! As much as small efforts like that deserve a gold star, sustainability on a whole is about making conscious choices in ALL products that you buy, even the ones that might not seem obviously destructive. Because guess what? Plastic creeps into even the most unsuspecting of our everyday products, significantly increasing our consumption. So, while we should definitely applaud our small wins, true plastic-free living is about taking stock of what we use often and changing up our routines to include more mindful purchasing.
    Here are five things that you use that are destroying the planet, and switches that you can make to replace them.
     
    1. Microbeads in face wash
    Recently outlawed in Canada and the U.S., face washes that have microbeads in them are hugely popular in many countries, used for that gentle, exfoliating goodness our skin needs. As much as we’re all about #selfcare over here, have you ever stopped to think about what those microbeads are made of? You guessed it: plastic.  
    Microbeads are teeny, tiny balls of plastic that swirl away, down our drains and sinks, only to enter into our waterways, destroying our soil, water supply, and marine life. For the literal seconds they are used for, they last an eternity on earth—they never fully break down.
     
    Try this instead:

    Find natural beauty brands that have alternatives to microbeads, make your own exfoliating masks using oats, or invest in a silicone cleansing tool. All of these options are great at sloughing away dead skin while ensuring the planet stays intact. 

    2. Mylar balloons
    While most of us already know that releasing balloons into the air is a pretty terrible thing to do (birds and wild animals often choke on them once they deflate), did you know that Mylar balloons (the big, trendy ones that are often bought for milestone events—think numbers and rings) wreak havoc on the earth even when not released?  
    These balloons never fully degrade, as they are made from synthetic nylon with a metallic coating—basically, a recipe for disaster. Animals, both marine and land, often mistake deflated balloons for food, with sea turtles being particularly vulnerable as they confuse them for jellyfish. 
     
    Try this instead:

    There are tons of beautiful ways to celebrate, including floral wreaths, reeds, paper banners and bunting, leaf confetti, and bubbles. Get creative and binge all the Pinterest content when planning your next event.

    3. Microfiber kitchen cloths
    Popular kitchen cleaning cloths made from microfibers are great at keeping surfaces shiny, but come with a not-so-lustrous impact. These types of cloths (as well as your typical green and yellow kitchen sponge) are made from plastic. Their tiny microplastic fibers shed while in use or while being washed, entering our waterways and polluting our planet in an irreversible way. 
    Even some cloths that claim they’re eco-friendly might have microplastic fibers in them, a common greenwashing move. Microplastics are one of the worst offenders when it comes to ocean pollution, as they’re basically impossible to capture by filtration systems, ending up in the stomachs of marine life, and oftentimes, ourselves too.
     
    Try this instead:
     
    Biodegradable sponge cloths, also known as Swedish Dish Cloths, are lovely, soft cloths that are made from wood pulp (cellulose) making them 100 percent biodegradable and compostable (that too, at home). They can replace up to 17 rolls of paper towels, last anywhere from 6-12 months, and because they’re made from plant fibers, never harbor that nasty kitchen cloth smell, according to Swedish dishcloth brand Ten and Co. They’re also inexpensive, making them a win in every way.

    4. Glitter and sequins
    OK, I know this might burst your bubble, but I’m here to deliver some sad new: glitter and sequins, the sparkly bits of joy in our lives, are also made from plastic. Both materials are notorious for ending up literally everywhere (internally shuddering at craft night gone wrong), so you can imagine the havoc they wreak on our environment.  
    Because these particles are so tiny, they are almost impossible to capture once in our environment, where again, marine life and unsuspecting animals ingest them, as they will never biodegrade. If you’re someone who eats seafood, you might be consuming last year’s NYE party dress without even knowing it.
     
    Try this instead:

    When it comes to wanting to really sparkle in your outfit, consider a luxurious fabric like velvet or silk instead, and accessorize with sparkly jewels. To replace conventional glitter, try a biodegradable option from brands like Universal Soul or Eco Star Dust—these types of glitter are made from plants, not plastic.

    5. Dryer sheets
    A big trend in the sustainability world is the shift away from dryer sheets. Mainstream dryer sheets are made from synthetic polyester, an under-the-radar single-use plastic that is trashed with one use, lingering in our environment for eternity. Not only are they made from wasteful plastic, but they can contain potentially harmful chemicals and hidden fragrances that haven’t yet been fully researched for their health effects. Rolling around in fresh-from-the-dryer bed sheets doesn’t have quite the same appeal anymore, does it?
     
    Try this instead:

    A great alternative to conventional dryer sheets is wool balls. Made from yarn, these balls are multi-use, often lasting years. They take the static out of fabrics, are natural and biodegradable, and you can even add some scent with a few drops of your favorite essential oil. These wool balls also look super cute sitting in a little basket—much better than a giant box of dryer sheets that so doesn’t match your aesthetic. 
     
    Choosing sustainable options over conventional might take some getting used to, but when it comes to the impact mainstream products have on our environment, the alternatives are becoming non-negotiables. With small steps (my motto is always “progress over perfection”) and intentional consuming habits, we can transform into mindful consumers, making our impact responsible and effective.   More