Health

Photo by ROMAN ODINTSOV

A guide to protecting your energy, setting boundaries, and choosing joy over chaos.

The holidays are supposed to be the most wonderful time of the year — but for many of us, they can also be the most draining. Between family dynamics, financial pressure, social obligations, and constant noise, it’s easy to lose sight of peace in the name of “holiday spirit.”

This year, let’s flip that script. The goal isn’t to survive the holidays — it’s to feel grounded through them. Here’s how to protect your peace, one mindful choice at a time.

🌿 1. Honor What You Actually Feel — Not What You “Should” Feel

You don’t have to fake joy just because it’s December. The holidays can stir up grief, loneliness, or anxiety — especially if you’re missing loved ones or navigating strained relationships.
Instead of pushing those feelings down, give them space.

• Journal before gatherings.

• Take quiet time in the mornings before the house wakes up.

• If you need to cry, cry — then breathe deeply and remember you’re human.

Peace starts with honesty. You can’t heal what you refuse to feel.

🚧 2. Boundaries Are Your Best Gift

Family gatherings can be beautiful — but also triggering. Protect your emotional space by setting boundaries early.

• If certain topics drain you, it’s okay to say, “Let’s talk about something lighter.”

• If certain relatives cross lines, excuse yourself gracefully — “I need a breather, I’ll be right back.”

• If you don’t have capacity, decline events that feel like obligations, not joy.

You are not responsible for keeping everyone happy. You’re responsible for keeping yourself whole.

🧘🏽‍♀️ 3. Don’t Forget to Breathe — Literally

When stress builds up, our bodies tighten without us noticing. Deep breathing can calm your nervous system in under two minutes. Try this quick reset:

1. Inhale through your nose for 4 counts.

2. Hold for 2.

3. Exhale slowly through your mouth for 6.

4. Repeat 3–5 times.

This helps lower cortisol levels and bring you back to the present — no sage or spa required.

☕ 4. Create Micro-Moments of Joy

Joy doesn’t have to be grand — sometimes it’s quiet. A favorite song while you cook, a candle lit during alone time, or a walk in the cold morning air can help your spirit reset.

• Take a break from screens.

• Do one thing each day that feels good just for you — even if it’s sipping tea in silence.

• Remember, stillness is not laziness — it’s medicine.

💬 5. Redefine What Togetherness Means

If family dynamics are complicated, build your own traditions. Host a “Friendsmas,” volunteer, or share a meal with chosen family. The holidays are about connection — not perfection.

• Surround yourself with people who pour into you, not those who drain you.

• If being alone feels right this year, allow that too. Solitude can be sacred.

💖 6. Check In With Yourself Before You Check Out

After every gathering or social event, pause. Ask yourself:

• Did that feel good for me?

• What do I need to recharge?

• Where can I say “no” next time?

Reflection prevents resentment. Self-awareness keeps you from slipping into old patterns.

🌌 7. Remember: Peace Is a Practice

Peace isn’t something you stumble upon between wrapping gifts and cleaning dishes — it’s a daily choice.
It’s the quiet “no” when your body is screaming, “I’m tired.”
It’s letting go of guilt when you choose rest over running around.
It’s remembering that love isn’t measured by how much you give — but by how much you preserve of yourself while giving.

So this holiday season, protect your joy like it’s the last ornament on the tree. Breathe deeply, love softly, and remind yourself: your peace is not negotiable.

Former talk show host Wendy Williams has successfully passed a mental capacity test, scoring a perfect 10 out of 10, as she seeks to end her court-ordered guardianship. This development came after Williams was escorted from her assisted living facility to Lenox Hill Hospital in New York City for a psychiatric evaluation.

Williams, 60, has been under guardianship since 2022 due to health concerns, including a diagnosis of frontotemporal dementia—a condition she disputes. She has described her experience in the assisted living facility as akin to being in “prison,” expressing a desire for greater autonomy.

The results of the recent evaluation are expected to be presented to the judge overseeing her guardianship case, potentially influencing future decisions regarding her autonomy. Williams’ caretaker, Ginalisa Monterroso, who initiated the welfare check leading to the evaluation, stated that the test results demonstrate that Williams is “not incapacitated.”

Williams’ brother, Tommy Williams, has also advocated for her release from the facility, asserting that she is in “great shape mentally and physically.”

As Williams continues her legal battle, supporters remain hopeful that the recent test results will lead to a reassessment of her guardianship status.

As the clock strikes midnight on December 31st, a fresh chapter begins, filled with opportunities to grow, improve, and create the life you envision. Whether you’re aiming for personal development, career advancement, or cultivating healthier habits, the new year is the perfect time to set meaningful goals. Here’s how to tackle the year ahead with intention and determination.

1. Reflect on the Past Year

Before looking forward, take a moment to look back. Reflect on the accomplishments, challenges, and lessons of the previous year. Celebrate your wins, no matter how small, and acknowledge areas where you fell short without judgment. This self-awareness provides valuable insight into what’s worked, what hasn’t, and what truly matters to you.

2. Set SMART Goals

The key to achieving your aspirations lies in setting SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound.

• Specific: Clearly define what you want to achieve. Instead of saying, “I want to be healthier,” specify, “I want to exercise three times a week.”
• Measurable: Ensure your goal has a clear metric to track progress. For example, “Read 12 books this year” gives you a concrete target.
• Achievable: Be realistic about what you can accomplish given your current circumstances and resources.
• Relevant: Align your goals with your values and long-term vision.
• Time-bound: Set a deadline to create a sense of urgency and focus.

3. Break Goals into Smaller Steps

Big goals can feel overwhelming, but breaking them into smaller, actionable steps makes them more manageable. For instance, if your goal is to save $10,000 this year, calculate how much you need to set aside monthly or weekly and adjust your budget accordingly.

4. Create a Vision Board

Visualizing your goals can be a powerful motivator. Use a vision board to collage images, quotes, and words that represent what you’re striving for. Place it somewhere you’ll see daily to keep your ambitions front of mind.

5. Develop a Routine

Consistency is the cornerstone of success. Establish daily or weekly routines that align with your goals. For example, dedicate mornings to exercise, evenings to self-care, or weekends to skill-building. These habits compound over time, bringing you closer to your objectives.

6. Stay Accountable

Accountability keeps you on track. Share your goals with a trusted friend, family member, or mentor who can provide encouragement and check in on your progress. Alternatively, consider joining a community or group that shares similar aspirations for mutual support.

7. Embrace Setbacks as Learning Opportunities

No journey is without obstacles. Instead of viewing setbacks as failures, see them as opportunities to learn and adapt. Reassess your approach, make adjustments, and keep moving forward with resilience and determination.

8. Celebrate Milestones

Acknowledging your progress, no matter how small, fuels motivation. Treat yourself when you reach key milestones to reinforce positive behavior and remind yourself of how far you’ve come.

9. Prioritize Self-Care

Pursuing goals can be demanding, so prioritize self-care to maintain your energy and focus. Get adequate sleep, nourish your body with healthy foods, and make time for relaxation and activities that bring you joy.

10. Revisit and Revise Goals Regularly

Life is dynamic, and so are your priorities. Revisit your goals periodically to assess your progress and ensure they still align with your vision. Don’t be afraid to revise or pivot if your circumstances change.

Conclusion

The new year is a blank canvas, waiting for you to paint your masterpiece. By setting clear goals, breaking them into actionable steps, and maintaining a mindset of growth and resilience, you can create a year filled with purpose and accomplishment. Remember, every step forward, no matter how small, is progress. Here’s to a transformative and fulfilling year ahead!

Relationships can be complex, and sometimes people choose to end them in subtle and indirect ways. This phenomenon, often referred to as “quiet dumping,” can leave the recipient confused and hurt. If you suspect that your partner may be slowly disengaging from the relationship without explicitly expressing their intentions, it’s essential to pay attention to the signs.

In this article, we will explore five common signs of quiet dumping, as identified by a psychologist. Recognizing these signs can help you navigate your emotions and decide how to move forward.

1. Decreased Communication and Engagement

One of the initial signs of being quietly dumped is a significant decline in communication and engagement with your partner. If your once-vibrant conversations have dwindled to one-word responses or you notice a lack of interest in discussing future plans, it could indicate that your partner is emotionally distancing themselves. They may gradually withdraw from conversations and avoid deeper discussions, leaving you feeling isolated and disconnected.

2. Frequent Cancelations and Excuses

Another sign of quiet dumping is a pattern of canceled plans and unexplained absences. Your partner may start making excuses to avoid spending time together, citing work commitments, fatigue, or other obligations. While occasional cancelations can be understandable, consistent avoidance may indicate that your partner is avoiding intimacy and trying to create distance between you. Pay attention to the frequency of these cancelations and the reasons behind them.

3. Decreased Intimacy and Affection

Intimacy and affection are essential components of a healthy relationship. If your partner has become less interested in physical closeness, such as holding hands, hugging, or kissing, it could be a red flag. Quiet dumping often involves a gradual decline in affectionate gestures, indicating that your partner may be emotionally detaching from the relationship. Lack of intimacy can leave you feeling unloved and may signal deeper relationship issues.

4. Emotional Distance and Avoidance

When a partner is quietly dumping you, they might become emotionally distant and avoid discussing relationship matters. They may shy away from expressing their feelings or refuse to engage in conversations about the future of the relationship. If you notice that your partner seems emotionally unavailable or consistently deflects discussions about your relationship, it may be an indication that they are mentally disengaging.

5. Increased Secrecy and Disinterest

Lastly, a significant sign of quiet dumping is an increase in secrecy and disinterest in your life. Your partner might become less curious about your daily experiences, stop asking about your emotions, or lose interest in your personal goals and achievements. Moreover, they may become guarded about their own life, sharing less about their thoughts and experiences. This lack of engagement and investment suggests that your partner is emotionally detaching and may be preparing to end the relationship.

Being quietly dumped by your partner can be an emotionally challenging experience. Recognizing the signs is crucial to understanding what may be happening in your relationship. If you notice a decline in communication, frequent cancelations, decreased intimacy, emotional distance, and increased secrecy, it’s important to address these issues openly and honestly with your partner. While it can be difficult to accept the possibility of a breakup, it is essential to prioritize your emotional well-being and make decisions that align with your values and happiness.

Remember, relationships require open communication, trust, and mutual respect. If your partner is quietly dumping you, it may be an opportunity to reassess your needs and explore healthier paths for your future. Seek support from friends, family, or a therapist who can provide guidance during this challenging time.

It’s not true ‘Black don’t crack”…that is unless you take care of your body!

Us Black folk have the routines to stay youthful like Lionel! Among rumors of plastic surgery, he rebuked the claims and says water, sleep, sweat, and sex keeps him glowing!

In an ET interview, he said “[Plastic surgery] locks you in for that year [while you recover], and after that, you can’t go naturally, you’re staying right there….You try and go back to reset, and you can’t.” He also adds, “[And] that sh* goes wrong!”

Taking care of your health is vital for maintaining youthfulness in old age. By prioritizing your well-being, you can enjoy a higher quality of life and delay the effects of aging. Regular exercise helps strengthen muscles, improve flexibility, and boost cardiovascular health, keeping you active and agile. A balanced diet rich in nutrients and antioxidants provides the necessary fuel to support optimal bodily functions and prevent age-related illnesses.

Adequate sleep and stress management contribute to mental and emotional well-being, reducing the risk of cognitive decline. Additionally, avoiding harmful habits such as smoking and excessive alcohol consumption safeguards your overall health. By adopting healthy habits early on and consistently practicing self-care, you can age gracefully and preserve your youthful vitality in later years.