Akua K Boateng, PhD, LPC

Sis, the world is moving fast but you don’t have to. We are hyper connected with the world and disconnected from our inner world. A digital detox can help you reset to pay more attention to your inner world and be led by your internal guidance. A digital detox may be beneficial to you if you have been feeling overwhelmed, anxious, lost, unmotivated and uninspired lately. Some eye-opening statistics to keep in mind when thinking about why you might want to take part in a d...igital detox includes: 40% of adults check their phone first thing in the morning. 34% of people have checked facebook in the last ten minutes. the average user spends 2.15 hours on social media daily and checks their phone on average every 12 minutes. We spend 24 hours a week on our phones and devices. A digital detox can be very easy to incorporate in your daily life. Some tips for a digital detox include: 3 for 30 : Commit to refraining from digital devices (all media) the first 3 hours of your day for 30 days. Instead, use this time for quiet reflection, mediation, goal setting and gratitude. 4 for 40: Refrain from digital devices for the first 4 hours of your day.. See if you can get up to half a day without technological devices.

We are our happiest when we are truly seen, thought about and cared for. Taking care of our mental health goes beyond therapy. It’s the moment of journal reflection, the grounding technique that helps us feel safe and the self care product that feels like calm. Holistic care means we have a personalized strategy for wellness. The #HappyBlackWomanCampaign celebrates the holistic needs of black women as we pursue a happy existence. For the rest of this month, join me for da...ily strategies, tips and inspiration to help you incorporate a more holistic, intentional and compassionate lifestyle into your own life. This campaign is meant to help you gain a better understanding of your mind, body and spirit from within and will be a great way to improve your mental health. During these next three weeks, I hope you choose to engage with this campaign and that you are able to incorporate some of these products and practices into your daily life. When you integrate these products and practices into your life, I ask that you take a photo or video and post it to inspire others. Please tag me, @akuakboateng, in the photo/video and use the hashtag #HappyBlackWomanCampaign so that together we can spread the word about ways to improve on mental health that will be discussed during this campaign. . . . Thank to these beautiful images of happiness featured for representing beautiful black woman happy and free. PC: @theqii_tofitness @blkandgrn @thevelanegra @kendallbessent @itspeaceamadi @amy_sall @hippie_heathen @manjujournal @phyllicia.bonanno @tylersphotos @yellabella . #happyblackwomancampaign #mentalhealth #mentalhealthawareness #mentalhealthmatters #selfcare #depression #meditation #anxiety #groundingtechniques #mindfulness #spirituality #therapy #drakua #akuakboateng #doctorsofinstagram #blackfemaletherapist #blackwomen #blackgirlsrock #blackgirlmagic

Featured Sex and the city taught us many things about sex, dating, and shady characters. Dating in general gives us a great opportunity to learn how to set boundaries, speaking your needs and what a healthy breakup looks like. It is common to struggle with this when these things were not modeled to you growing up. In an interview with @newsweek , I share lessons we can learn from one of Carrie’s unsavory ex’s. Specifically, the importance of ending a relationship properl...y, the negative impact of emotional avoidance and learning to celebrate your partner’s successes even you are not experiencing life successes. Remember: Breaking up with a person is emotionally challenging. While many would desire to avoid this conversation, it shows care and accountability to your partner to do so. Emotional avoidance can be damaging to your partner as well as yourself. A break up conversation can provide closure, clarity and emotional care for the person that you have invested in. Be honest Thank you Emma for this insightful article!

In an initial therapy session, your therapist might ask questions that may seem a bit uncomfortable. It is super important to answer these questions honestly. These questions are being asked so that your therapist can get to know you, and so they can learn how to best help you on your mental health journey. It is also helpful to develop the therapeutic relationship between patient and provider by answering questions honestly! Some things your therapist might ask you may be: ... What brought you to therapy? Have you ever done therapy before? What do you hope to accomplish in therapy? How connected do you feel to the people around you? Have you ever thought of harming yourself or ending your life? . . . . . #akuakboateng #drakua #therapy #firstgen #intergenerationaltrauma #blackfemaletherapist #blacktherapist #mentalhealth #mentalhealthawareness #mentalhealthmatters #anxiety #depression #stress #doctorsofinstagram See more

Do couples that work out together, stay together? Working toward a common goal can enrich the quality of a relationship. Exercise helps couples to develop relational attunement, deepens trust and appreciation, enhances nonverbal matching, and cultivates motivation. To spark a new sense of connection, try this ... Set health goals as a couple Commit to a weekly workout time Celebrate health milestones together Working out together can truly become a relational strategy! . . . . . . . . #couples #coupleGoals #relationships #exercise #couplesworkout #trust #love #connection #drakua #akuakboateng #mentalhealth #mentalhealthawareness #couplestherapist #blackfemaletherapist #blacktherapist #therapy #relationshipcoach

We all experience stress. It is so important to learn how to properly manage and reduce stress so that we can be the best version of ourselves. Stress reduction is all about minimizing your body’s need to manage stressors beyond its capacity. In this interview with @healthline, I share some of my essential tips for managing stress. Some key takeaways are: Create boundaries for stress intake Set up supportive spaces preemptively... Deal with one stressor at a time In some cases, stress management can become counterproductive. As I say, Stress reduction should relieve the energy within the body, not add to it. Sometimes, a small addition of stress can be beneficial -- but overall, you should feel better afterwards. If stress relief is being more harmful than beneficial, you may notice these signs: Stress reduction becomes a task with rigid guidelines There are checkpoints of your progress You engage in self-blame of guilt To manage stress effectively, take stressors in doses, but understand when you need to take a break from processing others. . . . . . . . . #stress #stressmanagement #stressrecovery #depression #anxiety #worry #boundaries #chronicstress #mentalhealth #mentalhealthawareness #therapy #health #akuakboateng #drakua #blackfemaletherapist #blacktherapist #doctorsofinstagram #selfcare #bipoc #womensupportingwomen

Gaslighting is a form of manipulation and psychological abuse where one is led to believe a false reality. The victim of gaslighting may question their sanity, perception, or memory. While gaslighting is very harmful, it may not always be intentional. To better protect yourself, it is helpful to be able to recognize some signs of gaslighting. There are five tactics that gaslighters usually revert to: Countering: This is when the gaslighter questions the individual’s mem...ories. They may say You never remember things accurately, or Are you sure that happened? Withholding: This is when the gaslighter refuses to engage in a conversation. They may do this by pretending to not understand the topic in order to withhold information. They may say. I don’t know what you’re talking about, or You are confusing me Trivializing: This is when the gaslighter belittles or disregards the other’s feelings. They may say. You are being too sensitive, or Stop being overreacting Denying or Diverting: In this situation, the gaslighter may pretend to forget the events, or how they happened. They may deny having done something and use diversion to change the focus on a discussion. They may say. I never did that, or That’s just another crazy idea you got from your friends. Stereotyping: This is when the gaslighter uses negative stereotypes of a person’s gender, race, ethnicity, or even sexuality to manipulate them. For example, they may attempt to manipulate a woman by saying people will think she is crazy for seeking help for abuse. These signs are important to recognize because gaslighting often goes unnoticed. Learning the warning signs can be an effective way to protect yourself from harm and to provide yourself with much-deserved peace and love. . . . . #drakua #akuakboateng #mindbodyhealth #mentalhealth #holistichealth #mentalfitness #mentalhealthmatters #mentalhealthawareness #bodyhealth #doctorsofinstagram #blackfemaletherapist #blacktherapist #psychotherapy #healingjourney #heal #therapy #gaslighting #emotionalabuse #gaslightingawareness See more

Featured September 11th, 2001 changed the DNA of our nation. We all remember where we were that day. Many of us who have experienced both agree that 9/11, like the pandemic, was a collective trauma that left us faced with many unknowns, feeling scared and powerless. Both have changed our lives, in some ways irrevocably. The parallels between the two can provide us coping skills during this time. On this 20th anniversary, in an interview with @mic, I share some parallels we... can draw between the pandemic and 9/11 including how to cope, regaining security in times of crisis and the resilience found in post-traumatic growth. Here are some keys parallels: Safety our sense of safety was changed within an i instant and we have struggled to regain security Invoked a new normal following the pandemic as well as 9/11, we were faced with a new normal Communal resilience we pulled together to support and help each other navigate and heal Ways to cope: Create a routine that helps you feel safe Avoid complete isolation by connecting with others Communal support - virtual support groups, healing circles and faith groups Meaning making - meaning- making is a powerful aspect of growth and healing. It helps us cultivate rationale for moving forward, which can help us deal with trauma. In any type of healing process, there is injury but there is also recovery. Clinging to moments of humanity can help you cope and recover during this time. Science tells us that engaging in these acts of kindness is healing, too, [helping] you to see the possibility within your own pain. Thank you Melissa Padilla and @mic for this insightful article! . . . . . . . #september11 #20thanniversary #911memorial #mentalhealth #mentalhealthawareness #recovery #doctorsofinstagram #psychotherapy #heal #crisis #grief #nyc #neverforget #911 #blackfemaletherapist #blacktherapist #resilence

PSA From Your Therapist As a therapist, I want my clients to know that: we care about what happens to you. We care about your well-being, your health, and your life. We’re invested in you, your wellness, your dreams, and your aspirations, and we want the best out of life for you. ... As a therapist, I want my clients to know that: we don’t always know the answer. We are your champion, your advocate, your support system, your sounding board. But we don’t have the answers to your questions, and we don’t offer advice on decisions that will impact your life. We will empower you to find the answers that will benefit your life and your well-being, but we may not know them ourselves. As a therapist, I want my clients to know that: we are interested in your growth. We’re invested in your mental health journey, and guiding you towards a path of healing, growth, and change. We’re interested in seeing you grow and attain your goals. As your therapist, I am always here for you. . . . . #DrAkua #akuakboateng #doctorsofinstagram #mentalhealth #mentalhealthawareness #blackmindsmatter #blacktherapist #therapistsofinstagram #empowerwomen #takeabreak #anxietyrelief #anxietysupport #selfcare #depressionsupport #energyiseverything #successmindset #radicalselflove #essence #wellness See more

Featured As you age, it’s common for conversations with friends and family to change; to go from speaking about relationships, sports, and family life to sharing health-related conditions and medical appointments. Even throughout this past year, I’ve experienced a shift in conversation, where most people are talking about COVID-19, vaccinations, and the delta variant. While sharing these health concerns and worries with loved ones can be therapeutic and can provide a sense ...of safety and security, there can be some harm to constantly talking about these topics or oversharing. In an interview with @next_avenue, I share some ways to regulate conversations around health conditions and COVID-19 concerns with friends and family. Here are some tips to limit talking about health concerns: Share the burden it’s important to share the burden and have a tribe around you when going through difficult times Set some limits to the conversation set a limit per day to talk about it with one person. The rest of the time, lean in to talking about other aspects of your life. Bring humor into the conversation it lightens the stress and lessens the chance of ruminating on it Whether it’s a health condition or rising concerns about the COVID-19 delta variant, these tips will help limit conversations around health conditions, decrease your anxiety, and remind you that there’s more to life than illness and COVID-19. Thank you Gary Stern for this insightful article! See more

Brain + Body Health Holistic living embraces the need for intentional care of your mental, physical, spiritual and emotional health. Fitness has been proven to reduce anxiety, depression and other mental health concerns. Improvements to your mood, cognitive functioning and motivation are linked to exercises that increase neuro chemicals associated with physiologic response to stress. ... When activated by physical exercises, regions of the brain are primed to influence distractibility, improve self efficacy, enhance mood centers and reactivate motivation. If you experience anxiety, depression, mood disorder and/or attention issues try these exercises: Mood [Mood Disorders/Anxiety] Cycling Dancing Sex Cognitive functioning Walking Playing Music/instrument Sports Motivation Running Swimming Gardening Take care of your mental health by tapping into your physical capacity! Brain and body health go hand in hand #drakua #akuakboateng #mindbodyhealth #fitness #mentalhealth #holistichealth #mentalfitness #mentalhealthmatters #mentalhealthawareness #bodyhealth #doctorsofinstagram #blackfemaletherapist #blacktherapist #psychotherapy #healthylifestyle #healingjourney #heal #therapy

Featured Most individuals have a dark side, and we are often taught by society that the qualities such as anger, hatred, & manipulation, that exist in our dark side are undesirable and displeasing. Feelings like anger, jealousy, greed and selfishness often live in within and we are conditioned to suppress these emotions or characteristics. Hence, they become a part of our unconscious, or shadow, personality. In therapy, I often use emotional processing to help people... better understand their undesirable emotion and behaviors. Better understanding the unconscious material that shapes your thoughts, emotions and behaviors, can aid in becoming consciously aware of them. When you become aware of these unconscious traits and feelings, it allows you to work on them in therapy, and find the root of these impulsive behaviors. Often, these unconscious aspects of your so-called dark side are a result of a painful experience or a trauma. Emotions like anger, resentment and even behaviors like manipulation and deceit are not to be buried but better understood and reshaped. In an interview with @shape, I share how I help clients uncover and understand their dark side in my practice, the importance of breaking unconscious patterns and diving into your past to find healing, and some ways to determine if you should undergo shadow work in therapy, such as paying attention to your triggers and your relationship dynamics. As with all forms of therapy and self-reflection, shadow work takes time and intention, and at times it may be painful. It’s important to go through the process with self-compassion. We mustn’t judge ourselves for the behavior, but hold ourselves accountable for healing from the experience. ~Dr. Akua Thank you, Tonya, for this interesting and helpful article! . . . . #DrAkua #akuakboateng #doctorsofinstagram #mentalhealth #mentalhealthawareness #blackmindsmatter #blacktherapist #therapistsofinstagram #empowerwomen #takeabreak #selfcare #anxietyrelief #anxietysupport #depressionsupport #energyiseverything #successmindset #radicalselflove #essence #wellness See more

Emotional neglect, especially during your childhood, can have a lasting impact throughout your life, and it can even affect how you act or behave as an adult. Some symptoms of emotional neglect that may present themselves in adulthood include: Experiencing a numbing effect, in which you may feel disassociated from your emotions, and hollow or empty inside Difficulty identifying and managing your emotions... Fear of being dependent on other individuals or feeling deeply uncomfortable with having to depend on others Lack of clarity around who you are as an individual and the expectations you hold for yourself Low self-esteem Lack of self-compassion Perfectionism If you experienced emotional neglect as a child, you may not have realized because it’s often difficult for a child to recognize that they were emotionally neglected by a parent. Therefore, the child will not become aware until they grow up and these symptoms present themselves as they become adults. As you reflect on your childhood, take a moment to consider how these symptoms may be manifesting in your adult life. . . . . #DrAkua #akuakboateng #doctorsofinstagram #mentalhealth #mentalhealthawareness #blackmindsmatter #blacktherapist #therapistsofinstagram #empowerwomen #takeabreak #selfcare #anxietyrelief #anxietysupport #depressionsupport #energyiseverything #successmindset #radicalselflove #essence #wellness See more

You are the gift! Merry Christmas!

Featured | The field of mental health has been greatly challenged by the COVID-19 Pandemic. While the demand for therapeutic services increased this summer, it highlighted gaps in resources for communities of color. People have struggled to find a provider with immediate availability. I spoke with CNN about these challenges as well as how practitioners of color have attempted to meet the growing need. Shout out to all the beautiful providers trying to serve our world during... this pandemic! We see you! #mentalhealth # mentalhealthawareness #mentalhealthmatters #cnn #cnnhealth #drakua #akuakboateng #therapy

Be intentional about your relationships. Those who we allow close have access to help shape our perceptions, memories, and view of self. Most importantly, they have access to shape our beliefs about what is possible in future connection. Before giving this internal access...Ask yourself these clarifying relational questions: Does the relationship challenge me to live in a healthier way? [Emotionally]... How does this relationship make me feel about myself? Does my partner have the emotional capacity to fully connect? Do I feel this is an emotionally corrective experience or is it reinforcing harmful narratives/patterns from the past? If you feel like you're reliving the same relational hurt over and over again, take a moment to reflect and change the narrative. Remember you are worthy of love and you can have a healthy relationship. . . #DrAkua #akuakboateng #mentalhealth #mentalhealthawareness #blackmindsmatter #blacktherapist #phillytherapist #therapistsofinstagram #generationaltrauma #therapyformillenials #empowerwomen #empowerHER #culturemindstherapy #relationships #relationaltrauma #healthyrelationships #correctiveexperiences #attachmentstyle #insecurity #anxiety

Emotional regulation is a skill that can be learned and improved with practice, and refers to the process by which we influence our emotions and feelings. . As a coping skill, emotional regulation is so important because it can: Provide immediate relief in stressful situations Enhance long-term wellbeing ... Improve performance at work Enrich personal relationships Emotional regulation involves initiating, inhibiting, and modulating our behavior in any given situation. For example, if your work report was corrected by a higher-up, instead of panicking and thinking you're not good enough, you can utilize emotional regulation techniques to help you slow down and reframe the narrative in a more secure manner. . . #DrAkua #akuakboateng #mentalhealth #wellness #mentalhealthmatters #mentalhealthawareness #blackmindsmatter #blacktherapist #phillytherapist #therapistsofinstagram #generationaltrauma #therapyformillenials #empowerwomen #empowerHER #culturemindstherapy #emotionalregulation #emotionalliteracy #emotionalwellness

Why this election is giving you anxiety? https://www.linkedin.com//why-election-giving-you-anxiety/

Collective action like voting, especially voting with your friends or family, can strengthen a sense of purpose and community, reducing anxiety or depression (Mayo Clinic, 2020). We can channel the energy of fear/anxiety into action. It reroutes the natural paths of anxiety and depression. Make a plan to vote today...your mental health will thank you! @hellowrennbird #mentalhealth #mentalwellness #mentalhealthsupport #mentalwellbeing #mentalhealthawareness #mentalhealth...tips #selfcare #sourcerequest #voting #vote #election #elections #electionday #votersuppression #ivoted #voter #government #votingday #biden #america #repost #kamalaharris #election2020 #democracy #election #electionday2020 #electionstressdisorder #electionstress #electionanxiety #politicalstress #govote #ivoted

The Reset package is about establishing who you always were. During our three 90-min strategic coaching sessions (equal to 6 traditional sessions), you will learn the tools and strategies to help clarify your intentions and guide your insight to live the life you've imagined for yourself. Whatever season of life or transition you are in, together we can work toward achieving the goals you have set for yourself. We'll get to the core of your issues helping you move forward kno...wing how to regulate your emotions, deepen your insight and internal dialogue, making your path forward clearer and more abundant. . The reset package is a wonderful gift to give yourself or someone that you love. Let's work together to reset your life in the new year! Available now at akuakboateng.com/store . . #DrAkua #akuakboateng #mentalhealth #mentalhealthawareness #blackmindsmatter #blacktherapist #phillytherapist #therapistsofinstagram #generationaltrauma #therapyformillenials #empowerwomen #empowerHER #culturemindstherapy #emotionalregulation #coaching #coachingsessions #selfcare #wellness #newyear #selfcare See more

Resilience | we are more resilient when we have the care and support we need. The part of our brain that helps with resilience, prefrontal cortex, responds best to fear and anxiety when it has a positive frame to contextualize life’s difficulties into. Become that loving Other you need today...it will help you exercise resilience. #intuition #femaleSpirit #femaleIntuition #womensEmpowerment #mentalhealth #mentalwellness #mentalhealthadvocate #mentalhealthsupport #mentalwellbeing #mentalhealthawareness #nostigma #mentalhealthisimportant #mentalhealthtips #mentalhealthwarrior #mentalhealthmatters #mentalhealthhelp #mentalhealthblog #mentalhealthblogger #mentalhealthrecovery #mentalhealthmotivation #blackGirlsRock #blackwomenmatter #blackgirlmagic #resilience #resilient

Take a moment to care for yourself.

Feature The pandemic has posed several challenges for many people. Last month I spoke with @healthline about how pre-existing chronic illness impacts coping during this time. Lesson: Having a positive outlet, self compassion surrounding expectations and self advocacy can support healthier coping. Practice self compassion and self advocacy this week! ... #drakua #akuakboateng #selfcompassion #selfadvocacy #coping #mentalhealth #mentalhealthawareness #chronicillness #covid19

Safe space | We need it now more than ever. A place to be seen. For our stories to be Heard. A place to be loved & valued for ALL of our humanity. @wilmadrkbeauty @thisisdaniellej @thisisdrkbeauty Thank You for creating that space last night. Who knew our souls would need to use it today. @variety #womenofcolor #womanofcolor #therapyworks #thisisdrkbeauty #safespace #justiceforbreonnataylor #healing #womensEmpowerment #mentalhealth #mentalwellness #mentalhealthadvocate #mentalhealthsupport #mentalwellbeing #mentalhealthawareness #nostigma #mentalhealthisimportant #supportblackwomen #mentalhealthtips #mentalhealthwarrior #storytelling #representationmatters #therapy #mentalhealthmatters #mentalhealthhelp #mentalhealthblogger #mentalhealthrecovery #akuakboateng #blackGirlsRock #blackwomenmatter #blackgirlmagic

Creativity makes us feel better! Research suggests that creativity contributes to an overall more positive mood. While, depression, anxiety and other mental illnesses can lower our ability to create, tapping into play and expression can support improved wellbeing. So create something today! #creativity #creative #artist #suicidepreventionmonth #depression #anxiety #create #wellnessjourney #womensHealth #mentalhealth #mentalwellness #mentalhealthadvocate #mentalhealthsupport #mentalwellbeing #mentalhealthawareness #nostigma #mentalhealthisimportant #mentalhealthtips #mentalhealthwarrior #mentalhealthmatters #mentalhealthhelp #mentalhealthblog #mentalhealthblogger #mentalhealthrecovery #mentalhealthmotivation #blackGirlsRock #blackgirlmagic #mentalillness #mentalhealthawareness

So looking forward to holding space and talking all things mental health, wellness and activism with @michellewilliams Cynthia Erivo Lala Anthony and many others!

Clear an internal space and allow HER to speak. A woman’s intuition is one of the most powerful forces on the planet. HER wisdom has raised generations, halted many unforeseen mistakes, and empowers the center of our very souls. Get quiet. Clear the internal space. Listen. #intuition #femaleSpirit #femaleIntuition #womensEmpowerment #mentalhealth #mentalwellness #mentalhealthadvocate #mentalhealthsupport #mentalwellbeing #mentalhealthawareness #nostigma #mentalhealthisimportant #mentalhealthtips #mentalhealthwarrior #mentalhealthmatters #mentalhealthhelp #mentalhealthblog #mentalhealthblogger #mentalhealthrecovery #mentalhealthmotivation #blackGirlsRock #blackwomenmatter #blackgirlmagic #akuakboateng #therapist #blacktherapist #blacklivesmatter #genderequality #genderrights

Gratitude has been found to be a protective factor for many mental illnesses. It changes the chemistry of our brains toward acceptance and resilience. Accept gratitude. #mentalhealth #mentalwellness #mentalhealthadvocate #mentalhealthsupport #mentalwellbeing #mentalhealthawareness #nostigma #mentalhealthisimportant #mentalhealthtips #mentalhealthwarrior #mentalhealthmatters #mentalhealthhelp #mentalhealthblog #mentalhealthblogger #mentalhealthrecovery #mentalhealthmotivation #blackgirlsheal #blackgirlsrock #blackfemaletherapist #philadelphiatherapist #therapist #gratitude #gratitudepractice #success

Have you ever been to a slumber party where you talked about the real deal, like mental health? Wellness? And activism? Yes or no, either way join me, @thisisdrkbeauty, @cynthiaerivo, @lala and many other special guests at The #DRKBeautyHealing Slumber Party Virtual Fundraiser! Yup, it’s really happening! We womxn of color have some real $h*t to say as we help raise money for accessible and affordable therapy. You don’t want to miss it! Register now using the link in bio! Like, share and follow @thisisdrkbeauty #DRKBeautyHealing #womxnofcolormatter #mentalhealth #wellness #activism

Racial trauma impacts the lives of black therapists too. Check our tips for how to deal with racial trauma! I was happy to contribute and share insights with HuffPost https://www.huffpost.com//black-therapists-racial-trauma-s

Have you listened to Ep. 5 as yet? Akua K Boateng, PhD, LPC shared so many golden nuggets on preserving your mental and emotional health. During this long week...end, what are you doing fo care for yourself? Listen to the complete episode https://breakconcrete.com/bc005/ or wherever you get your podcasts. See more