This Week's Mantra

 

Wednesday Follow Up to Sunday's Mental Health Check In

 

The Akua Projects: The Many Facets of Creation & Care

 

"I choose to pause before I speak, ensuring my words build rather than break."

Happy Monday! We are carrying yesterday’s wisdom into the work week. 💜

If "words are like eggs," how do we make sure we don't drop them? We use the THINK method. Before you type that email, respond to that text, or speak in that meeting, run it through this filter:

T — Take a moment H — Hold your peace I — Intentionally choose your words N — Nurture positive thoughts K — Keep your focus aligned

Which letter is hardest for you to practice? For me, today it’s "T" — taking a moment! Let me know in the comments. 👇🏾

Sunday's Mental Health Check-In: January 25, 2026

"Words are like eggs." 🥚 That’s the West African proverb we are meditating on for this week’s Sunday Mental Health Check-In.

We’ve all said things we wish we could un-say. But like a shattered egg, you can’t put it back in the shell. Today on the blog, we’re talking about the power of the "Pause" and how to handle our words (and each other) with care.

🔗 Read the full entry via the link.

#AkuaProjects #SundayMentalHealthCheckIn #WordsAreLikeEggs #Mindfulness #SundayReset 

Wednesday Follow-Up for the Sunday's Mental Health Check In

 

Just a mid-week reminder: You are the most permanent relationship you will ever have. Don't ghost yourself to text them back.

Read the full blog post titled "Losing Them vs. Losing You". 🔗 

What is one boundary you are setting this week to protect your peace?

Making jewelry requires focus. If my hands are shaking or my mind is cluttered with worry about what everyone else thinks, the bead won't thread. 📿

Healing is the same. You can’t build a beautiful life if you’re too busy holding onto people who break your peace.

Adorning the version of myself that decided to stay. ✨

Disclaimer: The content provided in this series is for informational and inspirational purposes only and reflects the personal experiences and self-reflections of the author. These entries are not a substitute for professional medical advice, diagnosis, or treatment. The goal is to encourage self-awareness and community; however, if you are struggling, please strictly rely on the advice of a qualified health provider or mental health professional.

If you or someone you know is in immediate danger or experiencing a mental health crisis, please call or text 988 (in the US) or contact your local emergency services immediately.

Trauma says: 'Keep them at all costs.' Healing says: 'Keep yourself first.'

 A Note to Readers: These entries are simply a collection of personal self-check-ins shared by a woman on her own journey. They are intended to encourage you to pause and check in with yourself, but they are not a replacement for professional support. I encourage everyone to seek the help of a licensed therapist or counselor if they need guidance in navigating their own mental health.

If you or someone you know is in immediate danger or experiencing a mental health crisis, please call or text 988 (in the US) or contact your local emergency services immediately.

"Trauma says: 'Keep them at all costs.' Healing says: 'Keep yourself first.'

For a long time, I thought healing meant I’d stop being afraid. But the truth? The fear didn't disappear—it just moved. I stopped being afraid of an empty chair at the table, and started being terrified of sitting in a room full of people and not recognizing the woman in the mirror.

In this week’s Sunday Mental Health Check-In, we are unpacking the difference between a survival response and a healing standard.

📝 Hear the full entry, https://substack.com/@rakiaari/note/c-201655013?utm_source=notes-share-action&r=7p8aq.

This Week’s Mantra Rooted in Wisdom

"If there is no enemy within, the enemy outside can do us no harm." - African Proverb

(Meaning: When you are secure in who you are (healing), the actions of others (trauma/rejection) lose their power to hurt you.)

#TheAkuaProjects #RakiaAri #HealingJourney #ChooseYourself #MentalHealthBlog"

Sunday’s Mental Health Check-In: Losing Them vs. Losing You

 "We stay because we’re scared of the silence. But what happens when the noise of keeping everyone else happy drowns you out? 🥀

This week’s #SundaysMentalHealthCheckIn is a hard one, but a necessary one. We’re talking about the moment the fear shifts—from losing them to losing yourself.

New post drops today on The Akua Projects. Turn on post notifications. 🔔"

Sunday's Mental Health Check In - January 11, 2026

 There’s a beautiful Zulu idiom that describes the feeling of ultimate safety: "Between the back and the sack." 🌿

It refers to a baby carried on a mother’s back—warm against her skin, held tight by the blanket (the sack). It’s not just about being carried; it’s about belonging. It’s about knowing that if you let go, something else is holding you up.

This Sunday, if you’re feeling the weight of the world, I want you to ask yourself: Who is carrying you? Where is your "sack"—that layer of protection that lets you rest?

We talk about independence so much, but true resilience is knowing when to let yourself be held.

To read the full Sunday Mental Health Check-In, Subscribe Here. 🤍

#SundayReset #MentalHealthCheckIn #BetweenTheBackAndTheSack #VillageMentality #SelfCareSunday #YouAreHeld

Sunday's Mental Health Check-In: January 4, 2025

Sunday's Mental Health Check-In: The Life-Saving Power of "Crying Out"

Happy Sunday, everyone.

Welcome back to our weekly mental health check-in. Grab your coffee, find that comfortable spot on the couch, and let’s take a deep breath together before the new week begins.

This week, I stumbled upon a proverb originating from Zimbabwe, specifically from the Shona language, that stopped me absolutely cold. It’s stark, it’s intense, and man, is it necessary to hear.

The proverb translates to: "A child that does not cry will die in the carrier."

Heavy, right? I know. It’s a punch to the gut on a quiet Sunday morning. But stay with me, because unpacked, this might be one of the most vital metaphors for our mental well-being I’ve ever encountered.

The Imagery

To understand the power of this, we have to visualize it. In many cultures, babies are often carried wrapped tightly to their mother’s or caregiver's back. The baby is safe, secure, and moving along with the caregiver through their day.

But here’s the thing: The caregiver cannot see the baby's face.

If the baby is hungry, uncomfortable, hot, or in pain, the caregiver—no matter how much they love that child—cannot instinctively know something is wrong if the baby stays silent.

The baby has to cry. That cry isn't a nuisance; it is a vital signal of distress. It is the only way the baby can say, "Hey, I need something back here!"

If the child does not cry, they suffer in silence on the back of the very person equipped to help them.

The "I'm Fine" Trap

How often do we do this as adults?

We are struggling. We are overwhelmed by anxiety, crushed by sadness, or just feeling totally burnt out. But when someone asks how we are, the auto-pilot kicks in:

"I'm fine. Just busy."

We stay silent in the carrier.

We buy into the incredibly damaging myth that being strong means suffering silently. We convince ourselves that our pain is a burden to others. We think, “Oh, my partner is too stressed at work, I won't tell them I'm spiraling,” or “My friends are all having fun, I don’t want to bring the mood down.”

Sometimes, we even fall into the trap of thinking that the people who love us should just know. We think, "If they really cared, they'd see I'm drowning."

But go back to the proverb. The caregiver on the front cannot see the baby on the back. Your friends, your family, your partner—they are living their own complex lives. They aren't mind readers. Their inability to see your invisible pain isn't a lack of love; it's just a lack of information.

"Closed Mouths Don't Get Fed"

There’s a simpler, more common version of this saying you’ve probably heard: "Closed mouths don't get fed."

In the context of mental health, if you don't voice your pain, the universe (and your support system) cannot offer you relief.

"Crying out" doesn't always mean literal tears (though those are totally valid too). It means:

• Sending that text that says, "Honestly, I'm really having a hard time today."

• Telling your therapist the thing you’ve been avoiding saying out loud.

• Admitting to your boss that your workload is unsustainable.

• Asking a friend, "Can you just sit with me for a bit? I don't want to be alone."

Your Check-In for the Week

This Shona proverb is a powerful reminder that vulnerability isn't a weakness; it is a survival mechanism.

So, for this Sunday check-in, I want to challenge you with two things for the week ahead:

1. Who are your "carriers"? Identify the people in your life who make up your support system. Remind yourself that they want to know when you aren't okay. They cannot help carry the load if they don't know it's gotten too heavy.

2. Practice a "small cry." If you are struggling right now, don't swallow it. You don't have to shout it from the rooftops, but find one safe corner of your world and let the truth out. Test the waters. See what happens when you stop pretending you've got it all together.

You do not have to suffer in silence. Your voice is the signal that brings help. Use it.

Have a gentle week, everyone. We’re in this together.

The Cabin Getaway - Short Story Series from the Akua Projects' by Rakia Ari

The Warmth of Winter

The snow had been falling steadily since Friday night, blanketing the roof of the secluded timber cabin in a thick, white quilt. Inside, however, the temperature—and the competition—was rising.

"Ha! Boardwalk is mine!" David shouted triumphantly, slamming his game piece down on the board. His laughter boomed off the wooden walls.

Maya leaned back, shaking her head with a grin that reached her eyes. "You cheated, I saw that! You definitely skipped a space."

"Strategy, babe. pure strategy," David winked.

After the game was packed away, the mood shifted from playful rivalry to quiet intimacy. They sat by the large picture window, wrapped in a heavy quilt, watching the snowflakes dance in the twilight.

"It's so beautiful out there," Maya whispered, resting her head on his shoulder. The world outside was a monochrome painting of silence and ice.

David tightened his arm around her. "Not as beautiful as you."

Later, they sat on the floor by the roaring hearth. The firelight painted the room in hues of orange and gold. David reached out and took Maya’s hand. As their fingers interlaced against the backdrop of the dancing flames, Maya felt it—a profound sense of warmth. It wasn't just the heat from the logs; it was the security of his grip, the simple, unspoken promise that they were in this together.

Hunger eventually broke the spell, moving them to the small kitchen. It was a dance they knew well; David stirred a bubbling pot of hearty vegetable stew while Maya chopped fresh greens.

"Taste this," David said, offering a wooden spoon. "Secret ingredient: extra love!"

Maya laughed. "I think the secret ingredient is actually that paprika I bought, but I’ll let you take the credit."

Needing to burn off some energy before dinner, they bundled up and ventured out into the biting cold. The silence of the forest was shattered by Maya’s shout—"Gotcha!"—as a perfectly aimed snowball exploded against David’s shoulder. He barely had time to react before she was winding up for another one, their breath puffing in clouds of white against the blue afternoon.

Exhausted, cheeks flushed pink with cold, they retreated back to the sanctuary of the cabin. They settled on the rug in front of the fireplace, steaming mugs of hot cocoa in hand—hers with a heart, his with a snowflake.

David raised his mug, clinking it gently against hers. "Best getaway ever."

Maya looked at him, the firelight reflecting in her eyes, feeling truly recharged and connected. "The best."

---

Holiday Mental Health Check In for Thursday, January 1, 2026

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2026 Vibe Check: The Art of Reciprocal Rest & A Zulu Lesson on Love

Happy New Year, fam! Welcome to 2026.

We made it another trip around the sun. Usually, right about now, the internet is screaming at us to hustle harder, optimize our routines, and set impossible goals.

But honestly? I’m looking at the vibe in this image right here, and that is exactly the energy I want to claim for 2026.

Look at that peace. That serenity. That is the face of someone who feels safe, supported, and deeply rested.

But how do we actually achieve that level of calm in a chaotic world? I think the secret isn't just self-care; it’s community care.

While thinking about my intentions for this year, I stumbled across a beautiful piece of wisdom derived from Zulu culture in South Africa that perfectly captures how we get to that peaceful state together.

It’s a proverb that says:

"The cow licks the one that licks her."

Okay, stay with me. It’s a little earthy, but the meaning is profound. In literal terms, cows groom each other; it’s a social bonding thing. If one cow grooms another, the favor is returned.

The deeper meaning is about the cycle of gratitude and reciprocity. It means we take care of those who take care of us.

Moving Beyond "Thank You" in 2026

In the past, my New Year's resolutions were always about me. My gym routine, my savings goals.

But this Zulu proverb challenges us to look outward. We often take the people who support us for granted—the friend who always answers the phone when we’re spiraling, the partner who cooks dinner when we’re exhausted, the parent who helps with the kids.

We say "thank you," sure. But are we "licking them back"? Are we actively returning that care?

That girl in the picture above looks so peaceful not just because she slept well, but likely because she is part of a herd—a community—that ensures she is safe enough to rest that deeply.

The 2026 Challenge: The Cycle of Care

So, here is my proposal for a different kind of New Year's resolution. Let’s make 2026 the year of reciprocity.

Instead of just focusing on self-improvement, let's focus on relationship improvement through mutual acts of service.

If you want to embody the peace in that image, you have to ensure the people in your circle have the capacity to offer it. You have to refill their cups so they can help refill yours.

How to practice "Licking Back" this year:

• Identify your "Herd": Who really showed up for you in 2025? Write their names down.

• Notice the Invisible Labor: Did someone do something behind the scenes that made your life easier? Acknowledge it specifically.

• Return the Favor, Tangibly: Don't just text "thx." If they always drive, offer to take the wheel next time. If they always listen to you vent, ask them how they are really doing—and actually listen. If they cooked, you clean.

Let's make 2026 less about the hustle and more about the herd. If we keep the cycle of care going, we can all find a little more of that beautiful, peaceful rest.

Happy New Year, everyone. Let's take care of each other.