BIPOC Maternal Mental Health & The Mindful Mama Wellness Kit
By Sofia Mendoza, LCSW The Reality of Maternal Mental Health Maternal mental health affects us all—our communities, our families, and especially our mothers themselves. As a therapist who’s worked with many mothers of color, I’ve seen firsthand how cultural expectations, systemic barriers, and lack of support create unique challenges. Let’s look at what the research […]
BIPOC Mental Health and Healing from Race-Based Workplace Stress
Being a BIPOC (Black, Indigenous, Person of Color) professional often means carrying invisible weight — the extra mental and emotional labor of navigating spaces that weren’t designed with us in mind. Race based stress means the stress you feel due to racism. Sometimes, racism is bold and in your face, and other times, it can […]
Strategies for Alcohol Sobriety During Social Gatherings
As 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 ahead already shows tremendous self-awareness and care. Let me share some practical strategies for maintaining your sobriety during social events while honoring your commitment to your wellbeing. Here are some […]
Tolerating Letting Go
In 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, someone else’s trauma, others’ negative view of us, etc. This list can go on. Expectations that were either set by ourselves or others can be […]
Uncertainty, Fear and Regulation
In 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.
Mindfulness 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.
First Gen Compassion To-Say List
In 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.
Intergenerational Trauma, PostPartum Anxiety and their after effects
There are many mothers dealing with intergenerational trauma and postpartum anxiety. There’s hope to heal and catch the warning signs early.
Grieving 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.
When a Parent or Loved One Goes to Jail
When 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.
