FEBRUARY THEME: SELF-DISCOVERY

"You are your best thing."

- Toni Morrison, Beloved

Why can it be so hard to be kind to ourselves? If you find self-compassion difficult, you are not alone. Research has shown that sometimes even when we try to be compassionate to ourselves, we can feel worse, a phenomenon scholars call "backdraft" (Greater Good Science Center). However, this month is all about SELF-DISCOVERY. When certain ways of practicing SELF-COMPASSION just aren't working, we have the opportunity to learn more about ourselves and seek out alternative strategies.

For example, if saying kind words to yourself isn't providing you the reassurance you need, the Greater Good Science Center suggests finding JOY through "behavioral self-compassion." This can mean going for a short walk, listening to music, or taking a quick snack break. As you seek different soothing activities, you may also IDENTIFY YOUR STRENGTHS. Which activities motivate you the most? What draws you to them?

By practicing self-compassion, finding joy, and identifying our strengths, we can discover more tools that can help us get through our daily lives. What opportunities do you have today for self-discovery?

3 TOOLS FOR SELF-DISCOVERY

Be Compassionate Toward Yourself. While this can feel easier said than done, remember that there are MANY ways to be compassionate toward yourself. Check out this toolkit for some suggestions!
Look for Joy in Your Life. Acknowledging joy in your life does not mean ignoring pain or sadness. Rather, finding joy can mean recognizing the small and big things that boost your soul and encourage you to keep going even during challenging times.
Identify Your Strengths. We all have strengths that motivate us and help us through difficult dilemmas, but identifying them can be tricky. Sometimes just starting with the activities you enjoy or what others have complimented you on can be a good start.

"The delights of self-discovery are always available."

- Gail Sheehy

THEME AFFIRMATIONS
Use affirmations to inspire you or reframe your thoughts

I find joy in the everyday moments of my life
I trust my judgement in guiding me to the right decisions
By being compassionate toward myself, I am able to be kinder to others
I welcome the new discoveries I have about myself everyday

APPS FOR GUIDED MEDITATION

NPR’s Joy Generator - This app allows you to read and watch short articles and clips that are meant to arouse feelings of joy.
VIA Character Test - Take this free, validated test to learn more about your strengths.
The Self-Compassion App - This app provides tools and meditations to help us become more compassionate and caring.
Smiling Mind - This app helps support mental fitness for all ages through skill-training and habit-building.

PODCASTS

Happiness Break: How to Awaken Joy, with Spring Washam - This podcast episode explores how we can bring joy into our daily lives.
Understanding Imposter Syndrome: Causes, Effects, and Solutions - This podcast episode dives into how we can navigate imposter syndrome.
Giving Yourself Grace - This podcast episode explains the importance of self-kindness and how we can practice being more gracious toward ourselves.

Learning from What Others Leave Behind - This podcast episode explores how studying the past can help us better understand the human experience.

BOOKS

Too Soon - This complex and humorous novel by Betty Shamieh follows three generations of women as they chase the American dream and attempt to set themselves free.
I Am Nobody’s Slave: How Uncovering My Family’s History Set Me Free - This memoir by Lee Hawkins explores how racism and anti-Blackness harmed and shaped his family through generations.
Radical Acceptance: Embracing Your Life With the Heart of a Buddha - This book by Tara Brach combines psychotherapy with Buddhist teachings to showcase how we can practice radical acceptance.
Death of the Author - This novel by Nnedi Okorafor follows an aspiring novelist as she tries to publish an epic.

ARTICLES

Finding Joy During Difficult Times - This article explores how we can find joy even in difficult times to help protect our mental health and overall well-being.
Identify — and Develop — Your Natural Strengths - This article explains the importance of identifying and developing our innate strengths.
Why Is Self-Compassion So Hard for Some People? - This article explains why self-compassion can feel hard and alternative ways of practicing self-compassion.
How to Begin Your Self-Discovery Journey: 16 Best Questions - This article provides tools, questions, and resources to help with self-discovery.

Black History Month traces its beginnings to historian Carter G. Woodson and minister Jesse E. Moorland's founding of the Association for the Study of African American Life and History (ASALH) in 1915. While originally acknowledged only during the second week of February to honor Frederick Douglass's and Abraham Lincoln's birthdays, the month became nationally recognized in 1976 following the Civil Rights Movement (History). This year, ASALH has named the theme of Black History Month as "African Americans and Labor" to recognize the "various and profound ways that work and working of all kinds – free and unfree, skilled, and unskilled, vocational and voluntary – intersect with the collective experiences of Black people."

Regarding caregiving, the National Alliance on Caregiving and AARP's 2020 research found that 14% of caregivers in the US identify as non-Hispanic African American or Black. Acknowledging the unique experiences of African American and Black caregivers is crucial to supporting the caregiver community as a whole.

Therapy Resources:

Therapy for Black Girls provides culturally responsive mental health support for Black girls and women.
Therapy for Black Men provides a directory for Black men to find culturally relevant mental health support.
Free Black Therapy provides free therapy for Black and African American individuals who lack adequate funds or healthcare. They specifically connect Black individuals with Black therapists.

Other Relevant Resources:

BEAM provides alternative wellness and care systems for Black and other marginalized communities.
The Marsha P. Johnson Institute protects and advocates for the rights and safety of Black transgender people in the United States.

Caregiving-Specific Information:

Racial Disparities in Alzheimer's Care feat. Valene Campbell is a podcast episode that interviews dementia advocate Valene Campbell on the inequities within the healthcare system.
Unique Caregiving Challenges the Black Community is Navigating and What Can Help is an article that discusses the unique hurdles that Black carers encounter and what can be done.

We're looking for a part-time Development Coordinator to help organize fundraising activities, cultivate relationships with donors, and expand our development activities to include corporate outreach and engagement. If you have a passion for our mission of supporting unpaid family caregivers, and you are a team player with a background in marketing, fundraising, communications, or a related field, we want to hear from you! This position is part-time, remote, and offers a flexible schedule and competitive pay. We are an equal opportunity employer and welcome applications from people of all backgrounds, cultures, and experiences. Here's a link to the complete position description. No calls or PMs. Send an email with cover letter and resume to Kristi Horner, Executive Director at Kristi@CourageToCaregivers.org. Please share with anyone in your network that might be a good fit!

DON'T FORGET!

February's Book Club is meeting TOMORROW - Friday, February 28 at 11 am ET!

We will be discussing the Finding Contentment podcast episode - hosted by the American Institute of Stress: "Journey to Yourself - Recognizing What Causes Stress."

Meet us in Zoom!

HOLD THE DATE!

March's Book Club will meet on Friday, March 28, 2025 at 11 am ET.

Book - TedTalk - Podcast to be determined! If you attend February's Book Club YOU get to pick the next read!!

March's theme is MINDFULNESS. By regulating our emotions, being present, and finding happiness and laughter, we can better respond to our environments. With micro-goals, it’s easier to take the next right step - as Chinese philosopher Lao Tzu said, “A journey of a thousand miles, begins with a single step.” Check out March's Micro-Challenges Calendar here.

Courage to Caregivers Breathing Practice for March: 4-7-8 Breath

As we support caregivers to make breathing and meditation a practice, we're pleased to share our Breathing Meditation Facilitator Cathy and her monthly breathing practice how-to videos. You can join us for March's Breathing Practice - with this practice, we can relieve stress, promote sleep, and reduce stress. This breath is particularly helpful at night to bring the body and mind to rest when you awaken and have difficulty sleeping. You can watch March's instructional video for 4-7-8 Breath here, and remember to subscribe to our 2025 Monthly Breathing Practices playlist to stay updated each month. You can also subscribe to our Breathing Meditation playlist, where we have four years of our weekly breathing meditation recordings, and follow along on our Spotify Breathing Meditation playlist.

The mission of Courage to Caregivers is to empower and equip carers to navigate their journey. We envision a world where healthy carers lead to healthier families and communities. We're in the caregiver burnout prevention business!