Writing by E. Sofia Mendoza, LCSW
Mending Roots Articles
Writing on race-based trauma, maternal mental health, coping skills, and collective healing — for the public and for the mental health professionals who serve our communities.
36 articles · 8 topics · 2017 – 2026
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Cultural Identity & Mental HealthBIPOC Mental Health and Healing from Race-Based Workplace StressBeing a BIPOC (Black, Indigenous, Person of Color) professional often means carrying invisible weight — the extra mental and emotional labor of navigating…
Trauma & ResilienceIntergenerational Trauma, PostPartum Anxiety and their after effectsThere are many mothers dealing with intergenerational trauma and postpartum anxiety. There's hope to heal and catch the warning signs early.
Cultural Identity & Mental HealthFirst Gen Compassion To-Say ListIn this post, we're unpacking the unique challenges of First Gen life—from imposter syndrome to the weight of our parents' sacrifices. I'm sharing a compassionate "To-Say List" that honors our experiences and cultural strengths. Let's explore how acceptance and self-compassion can transform our healing, moving beyond relentless to-do lists to embrace a gentler way of being. Together, we'll learn to nurture ourselves with the same cariño we give to others, porque tu vales, exactly as you are.The archive
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Cultural Identity & Mental HealthBeing a Woman of Color with Autoimmune Disease: The Mental Health Side That's Often OverlookedFor the last month I've been battling one of the most painful and impairing autoimmune (lupus) flare ups since my diagnosis 12 years ago. My symptoms had been…
Trauma & ResilienceWhat Pilates taught me about Trauma Informed Care, Consent and Body TendingI started Pilates in October of 2025, and I did not want to. I have an autoimmune condition, I sit at the computer for work, and I often battle leg swelling…
Cultural Identity & Mental HealthBIPOC Maternal Mental Health & The Mindful Mama Wellness KitMaternal mental health affects us all—our communities, our families, and especially our mothers themselves. As a therapist who's worked with many mothers of…Cultural Identity & Mental HealthBIPOC Mental Health and Healing from Race-Based Workplace StressBeing a BIPOC (Black, Indigenous, Person of Color) professional often means carrying invisible weight — the extra mental and emotional labor of navigating…
SobrietyStrategies for Alcohol Sobriety During Social GatheringsAs a therapist supporting many folks in their sobriety and recovery, I've witnessed the strength it takes to navigate these spaces. Your awareness in planning…
Trauma & ResilienceTolerating Letting GoIn this last month I've been giving a lot of though to the concept of letting go of what doesn't belong to us. This can be someone's expectations of us,…
Trauma & ResilienceUncertainty, Fear and RegulationIn this moment of global uncertainty, it's normal to feel overwhelmed. This post offers a gentle guide to navigating fear and anxiety, rooted in cultural wisdom and trauma-informed care. We'll explore validating our emotions, accepting uncertainty, and practical ways to regulate our nervous system. I'm sharing a free "Coloring with Uncertainty" book in English and Spanish—because our healing is collective. Together, we can find strength in our cultural resilience and create moments of calm amid the storm.
Family Dynamics & RelationshipsMindfulness for Kids (and Parents)In this post, we explore practical, culturally-affirming ways to bring mindfulness into your family's daily routine. Discover how belly breathing, compassion practice, and even bubble-blowing can help regulate emotions and build resilience. I'm sharing my favorite bilingual resources, from "Sitting Still Like a Frog" to Sesame Street videos, porque our healing journey should reflect the richness of our cultures. Let's explore how this ancient wisdom, rooted in many of our ancestral traditions, can help us and our little ones navigate life's challenges with more ease and joy.Cultural Identity & Mental HealthFirst Gen Compassion To-Say ListIn this post, we're unpacking the unique challenges of First Gen life—from imposter syndrome to the weight of our parents' sacrifices. I'm sharing a compassionate "To-Say List" that honors our experiences and cultural strengths. Let's explore how acceptance and self-compassion can transform our healing, moving beyond relentless to-do lists to embrace a gentler way of being. Together, we'll learn to nurture ourselves with the same cariño we give to others, porque tu vales, exactly as you are.Trauma & ResilienceIntergenerational Trauma, PostPartum Anxiety and their after effectsThere are many mothers dealing with intergenerational trauma and postpartum anxiety. There's hope to heal and catch the warning signs early.Trauma & ResilienceGrieving on "Happy Mother's Day"Mother's Day isn't always about flowers and brunches. For many of us—especially in First Gen and immigrant families—it's a day of complex emotions and unspoken grief. This post creates space for those mourning mothers lost, yearning for bonds never formed, or navigating the weight of cultural expectations. Whether you're missing your mother, grieving a child, or healing from maternal wounds, your feelings are valid. We'll explore culturally affirming ways to honor your grief, set boundaries with love, and practice self-compassion. Because healing isn't about "getting over it"—it's about finding meaning amidst the pain and discovering strength in our shared experiences. Let's walk this journey together, honoring all forms of motherhood and loss.
Family Dynamics & RelationshipsWhen a Parent or Loved One Goes to JailWhen a parent goes to jail, our little ones are left with big emotions and confusing questions. In this post, we'll explore age-appropriate ways to explain incarceration, validate feelings, and maintain connection. We'll discuss the power of children's books like "The Night Dad Went to Jail" in normalizing emotions and starting difficult conversations. Most importantly, we'll focus on nurturing self-compassion—for both caregivers and children—as we navigate this challenging terrain together. Because even in our darkest moments, there's always room for healing and hope.
Trauma & ResilienceNew Year Resolutions for the SoulNew Year's resolutions often leave us feeling not good enough. This year, let's approach growth with gentleness and cultural wisdom. I'm offering 22 soul-nourishing resolutions that honor your inherent worth while encouraging positive change. From embracing rest to challenging negative thoughts, these practices blend evidence-based therapy with our community's resilience. Whether you're learning to accept compliments or trying your Tía's pupusa recipe for the tenth time, we'll explore ways to nurture self-compassion and connection. Because true growth isn't about changing who you are—it's about embracing your whole self, ancestral strength and all.
Cultural Identity & Mental HealthDACA Mental Health Coping GuideDear DACA recipients,…
Family Dynamics & Relationships10 Important Parenting Tips to Help Children ComplyParenting is both hard and rewarding at the same time. The hardest parts are when our children aren't complying, we don't know why and nothing we've tried…Family Dynamics & RelationshipsTeaching Kids EmpathyOn the heels of two mass shootings this weekend in the U.S., a slew of traumatizing immigration reform acts, and a lifetime of community violence in inner…
Trauma & ResilienceValued Living Starter KitI'm excite to share with you all my Valued Living Starter Kit. This Valued Living Kit was inspired by my love for vision boards and desire to stay focused on…
Trauma & ResilienceSelf-Compassion on Valentine’s DaySelf-compassion on Valentine’s Day (and everyday, multiple times a day) is going to be important for people who might have some pain associated with…
First Gen Professional ExperiencesFreebie: To-Do List with Compassionate RemindersThe To-Do List is an essential part of the organized person's life. What is often left out of to-do lists though, is a reminder section for self-care,…
First Gen Professional ExperiencesCoping with Unemployment During the Holidays5. Compassion for yourself and others. Compassion will save the day, every day you’re feeling not good enough, challenging emotions, or even with difficult…Cultural Identity & Mental HealthLatinx Therapy Campaign: "Mental Health, it's like the air that we breathe"I want to introduce you to the first ever National Latinx Campaign to reduce mental health stigma in the community.
Family Dynamics & RelationshipsCoping with a Loved One's Terminal IllnessWatching a loved one suffer though a chronic, declining or terminal illness can be painfully intolerable. This very article and topic can be super triggering…
Family Dynamics & Relationships10 Tips for Navigating the Pre-School BluesNavigating the pre-school blues is a hot ticket topic at home currently. My little one (LO) just started pre-school and it's triggered so many emotions and…
Trauma & ResilienceWhat do I say to my suicidal loved one?I had the great honor to participate in an Instagram discussion on Mental Health and suicide within the POC (person of color), in particular the Latinx…
Trauma & ResilienceFree Download: Tips for Managing LonelinessLoneliness comes up quite often for many people. Below is a list of the top 5 recommendations I discuss with my clients who want to address this complicated…
Family Dynamics & Relationships10 Reasons 'This is Us' is All of Us#thisisus = #thisisgrief…
Family Dynamics & RelationshipsYour loved one is depressed. How to tell them about therapyYou’re sitting with your BFF (best friend forever) as she’s depressed, in tears and describing her extremely painful situation(s). You feel so much for her…
Trauma & ResilienceSMART IntentionsHappy New Year! On January 1, most Americans vow to make some sort of New Year Resolution, behavior change, or as I'd love for you all to call them, "SMART…
Trauma & ResilienceFree download: Coping through an Emotional Crisisby Sofia Mendoza, LCSW…
Trauma & ResilienceA Mental Health Gift Guide to Inspire HealingIt's officially the holidays and with that can come with gift giving, stress and trauma triggers for many. Since the holidays can trigger painful memories and…
Family Dynamics & Relationships15 Statements to Convince Yourself to Self-Care: A love letter to all parentsLast week I wrote a blog post on 20 easy 5-minute self-care ideas for parents. Today, I continue the conversation in the guest post, "15 Statements to…
Family Dynamics & RelationshipsHow to be a better parent by being Self(care)ish: 20 easy 5-minute ideas to nourish yourselfHave you ever felt guilty or even selfish for indulging in some down time while your littles are in daycare, with grandparents or friends? If you have, you're…
Family Dynamics & Relationships"I'm not bad..."Ever want to shout out at a child, "Stop it, you're being BAD?" You are definitely not alone. Parenting, caregiving, teaching children requires lots of…
Mental Health Advocacy & Social JusticeWhat to Say: It's OK to not be OK'WHAT TO SAY' Series:…
Family Dynamics & RelationshipsGrieving after an AffairJanis Abrahms Spring, Ph.D wrote the amazing guide book, "After the Affair" (this is an affiliate link) for couples struggling after an affair. She is able to…
Trauma & ResilienceSelf-SabotageA few weeks ago a colleague and I bonded over discussing Rumi, the 13th Century Persian Poet-Scholar. She has been studying Rumi with members of her Persian…New book · November 2026About the book
Stand Up, Speak Up, and Heal
The book on overcoming race-based traumatic stress — DBT, cultural grounding, and Mindful Moment Reflections.
