Founder, Author, & Curator of Safe Spaces for Black Women™
Curriculum Specialist, AHN Foundation
Kara Coulter Klarisa Coulter
Research Assistant, AHN Foundation
Brittney Murray
Chief Executive Officer, Mogul Behaviour
Kelsie Lyn
Celebrity Hairstylist, With Love by: Kelsie Lyn
Crystal D. Williams, JD
Chief Executive Officer, CDW Pro Consulting
PhotographybyJML-AK
“I'VE LEARNEDTHATPEOPLEWILLFORGETWHATYOU SAID, PEOPLEWILL FORGETWHATYOU DID, BUTPEOPLEWILLNEVER FORGETHOWYOU MADE THEM FEEL.”
– DR. MAYAANGELOU
Mayis Mental HealthAwareness Month, and let’s be honest, mentalwellness doesn't just exist in a therapist’s office oron ayoga mat. Forme, it shows up in the everydaymoments: being surrounded by peoplewho pourinto me,who make me feel safe, seen, and good about thewoman I am becoming.
This month’s issue ofAlicia Nicole Magazine is an intimate conversation about mental health: howwe care forourminds, howwe protect ourspirits, and howtheworld around us (yes, including howwe look, smell, and howothers speakon ourname) can sometimes shape thewaywe see ourselves.
But sis, here is the truth:you are not otherpeople’s perception ofyou. In aworld full of noise and nonsense,yourpeace is sacred.Andyourpower? Unshakable.
Ourcoverstorydelves into something manyof us are all too familiarwith: stress & the mind-body connection.
Asyou read, I inviteyou to checkinwithyourself and notice howyourbodyfeelswhenyou are experiencing stress.
Finally,we are building this magazinewithyou in mind.Wewantyourvoice in the room.Tap the linkhere and tell uswhatyouwould love to see more of.
This isyourspace too.
With love,
Editor-in-Chief
Alicia Nicole
in this issue
This May, we’re making our mental health non-negotiable.
Inside these pages, you’ll find stories, tools, and reminders that you are worthy of relaxation, a space to release, and a beautiful restoration story while obtaining sisterhood.
Together, we are breaking free from the lies of Impostor Syndrome, prioritizing our peace, and choosing ourselves unapologetically.
Get ready to breathe deeper, think bigger, and step into the powerful woman you already are.
Alicia Nicole Presents…
This October, Blackwomenwill gatherin the desert foran experience that transcends rest and redefines restoration.The 4thAnnual Relax, Release, & Restore Retreat returns with unmatched intention and elegance, hosted at the fabulous JWMarriott Resort in Palm Desert.
Surrounded bypalm-lined serenity, cascading pools, and breathtaking mountainviews, this four-day, three-night retreat is more than aweekend getaway; it is a declaration.A sacred spacewhere softness is honored, sisterhood is prioritized, and everydetail is designed to nourish the mind, body, and soul. From private Oasis cabanas to soul-stirring conversations, this retreat is curated forthe womanwho gives everything and is nowreadyto receive.
RELAX RELEASE RESTORE R TEAT
Sis, May is Mental Health Awareness month, and we need to talk about managing our stress. As you know, stress affects us not only mentally, but also physically: headaches, back pain, chest tightness, and fatigue that no nap can alleviate.
We have normalized these symptoms as "just part of life," but our bodies are trying to tell us something: they are holding on to everything we are not letting go of. It is not by accident that Black women have the highest rates of heart disease.
We often carry emotional burdens because of racism, financial worries, grief, being overwhelmed due to professional obligations, and the pressure to perform. Unfortunately, our bodies absorb the weight of stress. O systems remain in a state of surviva known as the fight-or-flight respon cortisol levels increase, causing wei hair loss, mental distress, exhaustion deprivation, and more.
mentalhealthmatt
Stress and the Mind-Body Response
This month, I have focused my public speaking on stress and the mind-body response. As mentioned above, the cortisol hormone, when combined with high levels of adrenaline, can harm the body and negatively impact overall health. I do not want to spend our time together focusing on what we already know: the cause and effect. Instead, I want to concentrate on developing coping skills for day-to-day stress.
Before I share these coping skills, I encourage sistas who experience acute or constant stress to consider seeking support from a culturally sensitive mental health provider. If your stress is constant and traumatic, you will need more than the suggestions I will give you.
Yes, Sis, I needed to add that disclaimer because…
Okay, let's get into it. One of my favorite tools for releasing stress is the 4-7-8 method. You start by inhaling for 4 seconds, holding for 7 seconds, and releasing for 8 seconds. You should feel your shoulders relax and a sense of pseudo-euphoria. This tool is excellent to use when you feel like your shoulders are about to touch your ears.
Take a moment of joy for yourself. What does that look like? Sis, only you can determine what joy looks like for you. For some, it can happen with sex (or self-pleasure), aromatherapy, or working out. Activities that release endorphins have been proven to help reduce stress and promote better sleep. Joy can also come in the form of healthy foods. Studies are showing that food rich in magnesium, omega-3 fatty acids, and vitamin B12 can help boost energy and have a positive impact on mental health. Protect your peace from people who drain you, who trauma dump, and deplete you. While protecting your peace, please say “no” without guilt or shame.
ALICIACOULTER, MPH, MSW CHIEFEXECUTIVE
April: Community Outreach
I grew up going to Dena every weekend, so when the fires happened, I knew the AHN Foundation would do SOMETHING to support the community. We partnered with the YMCA and invited some of our friends to provide essential items, resources, and an opportunity for family photos. We were humbled to provide these resources to the families.
Being a Black mother is very important to me. Protecting Black mothers is very important to me.
We were humbled to advocate for programming in the City of Long Beach for Black mamas. We started the week with a health education class, wellness fair, and ended the week with dinner & a panel. We were trendsetters and trailblazers for Black women! Thank you for those that donated to miles for mamas, we raised over $3,000 that was used to execute this week long celebration of motherhood!
May: Private Access at Louis Vuitton
The beauty of an Alicia Nicole Experience is the exclusivity. During one of my trips to Louis Vuitton, the Acting Director (a Black woman) offered me the opportunity to invite my VIPs to a private shopping experience.
We arrived at the store one hour before it opened, giving us PRIVATE ACCESS to the beautiful store. After one hour of receiving the white glove upstairs to The Apartment, an invite-only and
e here type of experience. More private access ed!
We are excited for our first guest, Kayla Coulter (our sister). She is working on a project that focuses on suicide prevention with mental health awareness.
KAYLA, TELL US ABOUT THE PROJECT:
From creating content about the importance of coping mechanisms to congregating weekly to plan and execute interactive and informative social media content, Youth Suicide Prevention makes tackling declining mental health and suicidal tendencies of the youth of Long Beach its mission. Thanks to the support from various groups and departments, this project has sufficient funding and resources to prioritize providing aid to individuals in mental distress.
Youth Suicide Prevention, led by Carlos Omar and its youth members, is a statewide project funded by The Center at the Sierra Health Foundation, which receives support through the California Department of Public Health. It is an extension of other projects, such as the “Never a Bother” campaign, which is funded by the Center at the CL Foundation and the marketing firm Civilian. The Never a Bother campaign uses Youth Suicide Prevention for all youth programs conducted by various organizations based in the State of California, including cities such as Long Beach, Los Angeles, and Merced. Both of these projects are catered to sharing healthier ways to cope with stress, anxiety, and depression, as well as telling youth that they are “ never a bother” in any way, shape, or form.
TELL US: HOW DOES YOUTH SUICIDE PREVENTION SPREAD THE WORD?
In order to spread the word of healthier ways to treat and cope with mental health issues, Youth Suicide Prevention creates content that is catered towards youth who are struggling mentally, emotionally, and socially, through posts on Instagram and other various social media platforms. Youth Suicide Prevention specializes in creating zines, videos, drawings, and collages that are executed by the youth themselves as part of this project. Other ways that they would want to showcase how to take care of your mental state would be in the form of infographics, slideshows, or scrapbooks. Instead of the leader of this project taking over and instructing the youth on how to construct every post they make, they allow the youth to take creative control. For example, a youth member might want to create a “silly video” to emphasize the importance of taking breaks and exercising healthy coping mechanisms, such as illustrating or journaling. That silly video would get the “OK” from Carlos, which would then be posted on their social media for everyone to see.
WHAT IS THE BRIGHT SIDE OF YOUTH BEING AT THE FOREFRONT OF THE PROJECT?
Fortunately, the bright side of the youth being at the forefront of this project is that the viewers of each and every piece of content produced are people who are just like them. They are youth who are also in school learning the same or similar topics; who are also dealing with the same or similar struggles that come with depression, stress, and anxiety; and are also searching for the same or similar outlets that could give them the safe spaces they need to feel seen and heard. For the youth-focused Youth Suicide Prevention content to be created by the youth, it helps provide a more relatable aspect to their platform. The youth themselves thoroughly research the information used for these posts, and some of them integrate their own experiences on how they navigate, or help navigate, themselves or a friend going through a mental health crisis. They also include information about wellness centers, mental health institutions, and other third spaces that they recommend to youth going through difficult times in the posts they make.
Additionally, the youth in Youth Suicide Prevention have the opportunity to create, plan, and host workshops for the youth in Long Beach. For example, on April 29th, 2025, five youth members led a workshop centered on how to recognize signs of mental distress, anxiety, or depression; what healthy coping mechanisms are and how to utilize them; and why you shouldn’t diagnose yourself or the people around you The workshop was approximately two hours long and consisted of a presentation and two interactive activities: a drawing exercise to break the ice and a scrapbooking activity that demonstrated how a creative coping mechanism can improve one ' s mental state over time. The entire workshop was youth-led, making it more comfortable and relatable for the other attendees.
WHAT DO YOU APPRE
While organizations in Ca de Prevention does so in a way that connects with yo the project is youth-led and youth-focused Furthe ission to improve the mental health of youth in
As women, we can hide our emotions, our facial expressions, and other aspects of ourselves that we perceive as revealing too much, but one thing that tells us every time is our hair. It’s the infamous conversation we have with our stylist.
Stylist: “Girl, what’s going on?”
Client: “Oh, nothing, why?”
Stylist: “Something is happening, I can see it in your hair. Have you been under any stress or major changes in the past 6 months?”
Client: “Oh my God, really!? Well, I have…”
These things are not new to us as stylists. We understand the roles we play as good listeners and therapists. But please come to understand that if your body is going through something, your hair will ALWAYS tell on you. It may be dry and brittle, with a change in curl pattern, a lack of melanin in the hair, and even multiple areas of breakage or significant shedding.
Your hair is consistent when you are consistent. Did you know that your hair is the last part of your body to get nutrients? So, if your body senses that those nutrients are better suited elsewhere, it will take them from your hair follicles and redistribute them, possibly resulting in slow growth, breakage, and/or shedding. You don’t need your hair to live, but your body needs you to be the best you can.
Try to relieve stress in healthy ways, such as journaling, adult coloring books, exercising, seeking therapy, or visiting a spa. Find what makes you happy and be consistent. What’s happening to you on the inside is just as important as the outside.
- Kelsie Lyn
Each edition will feature a sista that our Alicia Nicole magazine has selected for a spotlight.
SPOTLIGHT
Crystle is about liberation for Black women, and we are excited to welcome her as a facilitator at the 4 Annual Relax, Release, & Restore Retreat. th
Let’s hear what that looks like through her lens:
We Ain’t Dying For This. It is not just a tagline; it is a declaration A refusal A reclamation
It is the heartbeat of everything I create, because I am no longer willing to watch Black women weather while performing strength on the outside. I built “We Ain’t Dying For This” as both a rallying cry and a refuge, a space where high-achieving Black women can put the cape down and finally catch their breath.
For too long, we have been expected to carry everything: gracefully, silently, without rest. We have been praised for our resilience, while our softness, sadness, and joy often go unseen. My work is about creating space where we can fully BE. Where we can unmask, unravel, and still be held.
Through my podcast, “We Ain’t Dying For This: A Black Woman’s Guide to Liberation,” I share the stories of Black women who are choosing ease, choosing themselves, and living lives that feel like freedom. And as a Liberation Coach, I invite Black women to step away from the grind and into a space of radical clarity, healing, and reclamation. My practice, grounded in my FAFO Method, helps us filter the noise, anchor in our purpose, flow with ease, and own our power.
I do not believe in hustling for the sake of hustling. I do not believe in performance over peace. And I definitely do not believe that suffering is a requirement for success. Spaces like these are not luxuries for Black women; they are lifelines. They are resistance. They are where our healing begins.
I am not here to teach Black women how to survive; we have done that. I am here to remind us how to live. Fully. Freely. Unapologetically.
Because the truth is: YOU GET TO CHOOSE REST. YOU GET TO CHOOSE EASE. YOU GET TO CHOOSE YOU.
To learn more, follow me on LinkedIn and check out the podcast wherever you get your podcasts, as well as on YouTube @thecrystlejohnson.
This is your invitation to stop performing and start living on your terms.
Welcome back to the Fashion Center, where we discuss fashion, perfume, and more In this entry, we will discuss the importance of how looking good and smelling good affects how you feel internally. Our homes are supposed to be our happy place, where we feel the most comfortable, and are made to relax.
When does that comfort become functional comfort and not lavishness in the true fruits of your labor? What I mean by functional comfort is when you wear the same clothes around the house that have holes in them, they are worn down and tattered, or you have had them for over 15 years. Comfort has become functional instead of truly living in embracing everything that you deserve and have worked hard for, but this mindset needs to change immediately!
I always believe there is no special place for certain outfits because being alive is special in and of itself and deserves a celebration, so why wait to live in luxury when you can do this in the time you have now? Additionally, staying within the “waiting for my success ' mindset can negatively impact your mental health, leading you to believe that you can only rest when you’ve achieved success, which is often not attainable in a short period of time.
Releasing yourself of this mindset frees you from the mental bondage that you can only wear the satin pajamas when you are making a certain amount of money consistently. Or that you are only allowed to spray this fragrance when you receive a promotion, or these slippers will only be opened if I attain this grant within a specific time frame. It is a mindset that needs to be abandoned because you deserve to live lavishly and in peace, knowing that promotion does not mean that you can rest after you receive it your mental health is worth much more than that. So, what can you do instead of wearing loungewear with holes in it?
Well, if you feel as though the items within your closet do not match the feel or aesthetic that you are desiring to achieve, go to the mall and have a day for yourself.
Wearing fragrances like Jo Malone London or other perfumes you enjoy at home, lighting candles, and savoring the warmth and comfort your home provides. Lastly, relaxing and allowing your mind to ease, knowing that fashion does not always have to be shown to people outside of your home, but knowing you have confidence and peace in your self-worth even in your home.
YOUR BRAND IS MORE THAN A LOGO AND YOUR WELL-BEING SHAPES IT ALL
A note from Brittney Murray:
Do you work for a government agency? Perhaps the State of California, the County of Los Angeles or your local municipality? In the civil service, our strength lies in the dedication, professionalism, and resilience of our people. Every day, civil servants take on complex and unique challenges to serve the public interest, often under significant pressure. HR professionals and leaders must recognize that supporting the mental health and wellbeing of our workforce is not optional. In fact, it is fundamental to the success and sustainability of the services provided.
Mental health challenges can affect anyone, at any time. Stress, anxiety, burnout, and emotional fatigue are real issues that can impact performance, relationships, and overall quality of life. Our commitment must be to create a culture where mental health is treated with the same importance as physical health, where employees feel safe to seek support, and where proactive steps are taken to prevent issues before they escalate.
Many agencies have strengthened their approach by expanding access to confidential counseling services, mental health first aiders, flexible working options, and manager training on mental health awareness. Regular well-being initiatives, learning opportunities, and open forums continue to be made available to ensure everyone has the chance to prioritize their own well-being. Leadership plays a critical role. It is important that managers and senior staff model healthy behaviors — by maintaining balanced workloads, encouraging open conversations about mental health, and recognizing signs when someone might be struggling. Compassionate leadership leads to stronger teams and more effective service to the public.
Ultimately, the goal is to foster an inclusive, respectful, and supportive environment, where mental health is openly discussed without stigma and where seeking help is seen as a strength. The work that our employees do is too important for us not to care for ourselves and for each other.
Be sure to visit Crystal’s Corner next month for tips to help you manage an employee who may be struggling with mental health.
Leaders and HR Professionals let’s work together to ensure that mental health remains a visible, shared priority across our civil service community.
Ms. Williams is an accomplished, forward-thinking human resources leader with over 30 years of experience impacting and leading all areas of HR in private and public sectors, including organization management, employee relations, union engagement, performance management, ADA, FMLA, HIPAA, workplace injuries, recruitment, compensation, investigations, discipline, and EEOC, to name a few. Her leadership style focuses on growing and motivating an organization’s most valued assets, their employees. She champions an inclusive workplace where all employees can thrive and feel good about their place of employment.
Ms. Williams is the CEO of CDW Pro Consulting. She conducts workplace investigations, and she provides affordable advocacy and mediation services for employees who are the subject of an investigation.
CRYSTAL
Life has a way of bringing you back full circle. I have always been the “strong friend.” The friend you could call who would listen and give sound advice. I am the friend you can call on to show up. And then life began to throw curveballs. Some I could hit, and others were a full-on strike. For the most part, as long as I was engaging in self-care, I could manage anything that came my way. In January 2022, life threw a curveball I had not prepared for. I lost my father. As a Licensed Clinical Social Worker (LCSW), I had the talk. I had advocated for people to take care of their mental health; to trust the process, to seek professional help when needed or as a preventive measure. In that season, I was masking my grief in retail therapy, travel, work, and anything else that I tied to self-care. My grief continued to chip away at my mental and physical health. I needed to take my advice. The therapist needed a therapist I needed a sounding board without feeling like I was dumping my “stuff” on them. I needed the support to reframe my faulty thinking and fear around death and grief. It was one of the best decisions I made in 2023.
Ayana
Mental health is a journey of wellness that allows the intersection of psychotherapy, faith, physical wellness, breathing, and the things that bring you joy to sustain your mental health. I have learned that mental wellness is selfdiscovery and self-preservation. It is also a journey of hard work, because hard work is inevitable, and it leads to the other side, where you can tell your story of resilience and triumph. Mental Wellness is accepting that you are perfectly flawed and accepting who you are in every season of your journey.
May is Mental Health Awareness Month, and it is a conduit to broaden the world’s lens on mental health and what it may look like. It serves as a reminder to check in with your strong friends and to take care of yourself. I know this may be difficult as a Black Woman because it contradicts the social construct of who we are. And… it is time to change the trajectory of your future, your children’s future, and all the Black women who are watching you do life.
To foster a journey of overall mental well-being, I encourage Black Women to take off their proverbial capes, embrace support, and find their tribe(s). There is nothing like being part of a group where you feel heard, seen, and supported. Seek professional help. You do not have to wait until symptoms become unmanageable. Therapy can be preventive, just like visiting the doctor. In your self-discovery, find the things that bring you joy, big or small, and do them often Be comfortable with change. You are an evolving being. Your interest changes; embrace it. Lastly, approach challenges head-on. This is where you expand your capacity to learn, grow, and build your resilience, which in turn supports your mental health.
Connect with Ayana Shepherd, LCSW
Email: Ayana@selfcareadvocacy.com IG and FB: @selfcareadvocacy
WOMEN’S HEALTH: MENOPAUSE
Menopause is often whispered about, but we are here to speak it loudly, clearly, and truthfully. Here is your quick guide to what is commonly known and what is often overlooked, especially for Black women navigating this season of life.
THINGS YOU PROBABLY ALREA
1.Hot Flashes Are Common
2 Periods Stop
3.Menopause is officially diagnosed after 12 months without a menstrual cycle.
4 Hormone Levels Change
5.Estrogen and progesterone drop, impacting your body in visible ways.
Safe Spaces for Black Women is Alicia’s love letter to Black women. Having survived workplace abuse through validation, encouragement, and elevation, she took the initiative to provide a roadmap for Black women to not only survive but thrive through and beyond the trauma. Have you read Safe Spaces for Black Women yet? If not, check out what people are saying on Amazon or Barnes & Noble Online and then purchase a copy!
Alicia
MAY 2025 ISSUE
By Alicia Coulter, MPH, MSW
Photography by JML, Klarisa Coulter, & Crystal D. Williams
