(For When You Can’t Fall Apart, But Can’t Keep Faking Either)🎧 1. Use a “Voice Dump” App📱 What to do: Open your voice recorder and just
(For When You Can’t Fall Apart, But Can’t Keep Faking Either)
🎧 1. Use a “Voice Dump” App
📱 What to do: Open your voice recorder and just talk. No intro. No edits. No audience.
Say everything you’re holding in.
Don’t worry about coherence.
When you’re done, name the file something soft like “Storm, passed.”
This creates a release without performance or vulnerability exposure.
✍🏾 2. Write the Response You Wish You Could Say
🖊️ What to do: The next time someone asks “How are you?”—pause.
Even if you fake the answer out loud, write down the real one afterward.
Keep a notepad or app called “My True Answers.”
Example: “Today, I feel like I’m holding up the sky and no one’s noticed.”
🧍🏽♀️ 3. Find a No-Talk Space
🧘🏾 What to do: Go to a place where no one expects anything from you.
This might be a church with weekday quiet hours, a public library, a park bench facing away from foot traffic.
Let your body exhale. No mask, no role, no story.
This is your “nothing required” zone.
🪞 4. Talk to the Mirror—With Warmth
What to do: Look yourself in the eyes and say,
“You don’t have to be okay today. You’re still good.”
This may feel awkward—but over time, it softens the harsh voice in your head.
You’re reminding your nervous system: I see you.
🕯️ 5. Pick One Truth to Honor
What to do: Name one truth you won’t hide today.
Maybe it’s, “I’m not going to smile if I don’t feel like it.”
Or, “I’m allowed to be tired without apologizing.”
Choose it in the morning. Repeat it once before bed.
That’s emotional integrity. Even in small doses.
🧡 6. Create a ‘Permission Ritual’
What to do: Light a candle. Play one song. Sit for five minutes.
Say aloud:
“I release the need to pretend. I honor my whole self. I am safe with me.”
This is the start of undoing years of self-betrayal. Five minutes may be enough.