This conversation isn't about choosing sides. It's about becoming more aware of the lens through which we view other people—and learning how to make room for compassion even when we disagree.

Resources / Show Notes:

Research

Research referenced in this episode on racial representation, media framing, and perceptions of news coverage:

Carr, S., & Soroka, S. (2025). Depictions of Black Americans in U.S. television news, 1990–2020. Journalism.
https://doi.org/10.1177/14648849251386724

Dixon, T. L. (2008). Who is the victim here? The psychological effects of overrepresenting White victims and Black perpetrators on television news. Journalism, 9(5), 582–605.
https://doi.org/10.1177/1464884908094160

Equal Justice Initiative & Global Strategy Group. (2021). Innocent until proven guilty? A look at media coverage of criminal defendants in the U.S.

Pew Research Center. (2023). Black Americans' experiences with news.

Current Events Discussed:

Karmelo Anthony and Austin Metcalf — Discussed in relation to media framing, context, compassion, and assumptions about victims and defendants.

Addison Hunnicutt — Discussed as an example of how context and race may influence how we interpret someone's actions.

Nolan Wells — Discussed in relation to public attention, unanswered questions, and how we respond to stories involving race.

Mason Schermerhorn and the Apalachee High School Shooting — Discussed as an example of how imagery can influence perceptions of victims and suspects.

Concepts Discussed:

Cultural humility • Implicit bias • Racial bias • Media framing • Representation • Humanization and criminalization • Compassion • Mindfulness • Self-awareness

Reflection Questions:

What do I actually know—not what I've seen or heard from somebody else?

What am I assuming, and where did those assumptions come from?

If the identities of the people involved were reversed, would I feel differently?

Companion Mini Episode:

Practicing Cultural Humility: A Reflection Exercise

Using the **5 Rs of Cultural Humility—Reflection, Respect, Regard, Relevance, and Resiliency—we'll continue the conversation with a guided reflection on our assumptions and biases.

Interested in starting a podcast?

Check it out using my partner link:
Try Riverside

Disclaimer

This episode is for educational and reflective purposes and is not a substitute for therapy or individualized mental health treatment. If you need additional support, consider connecting with a licensed mental health professional in your area.

Social media can quickly shift our thoughts, emotions, and reactions. In this Stay Mindful mini episode, Dr. Evelyn Davis explores social media and mental health, cognitive defusion, emotional regulation, and DBT Opposite Action to help you pause before reacting online. This practical digital reset offers strategies for recognizing unhelpful thoughts, managing emotional reactions, and becoming more intentional about how you respond—in the comment section and beyond.

Concepts Discussed

Cognitive Defusion — Acceptance and Commitment Therapy (ACT)
Creating distance from thoughts so they can be recognized as thoughts rather than automatically treated as facts or commands.

Opposite Action — Dialectical Behavior Therapy (DBT)
An emotion-regulation strategy that can help us recognize emotional urges and intentionally choose a more effective response when following the urge would be unhelpful.

Digital Reset Questions

When you notice yourself becoming activated online, ask:

1. What am I thinking?
2. What am I feeling?
3. What is this feeling urging me to do?
4. What action would actually be helpful right now?

Companion Main Episode

Everybody Has an Opinion... Now What? Protecting Your Mental Health in the Age of Social Media

A conversation about social media, parasocial relationships, comment sections, compassion, and the impact our digital interactions can have on mental health.

Additional Resources

Blake, M. ACT, CBT, & DBT workbook: 180 exercises for emotional regulation, distress tolerance, cognitive restructuring, and more.

Interested in starting a podcast?

Check it out using my partner link:

Try Riverside

Disclaimer

This episode is for educational and reflective purposes and is not a substitute for therapy or individualized mental health treatment. If you need additional support, consider connecting with a licensed mental health professional in your area.

Resources / Show Notes:

In This Episode:

• Social media and mental health
• Parasocial relationships and social media
• Negative comments and their emotional impact
• Online communication and comment sections
• Cyberbullying and harassment
• Digital boundaries and protecting your mental health
• WNBA social media conversations
• Compassion and mindful communication

Research:

Ai, Y., & von Mühlenen, A. (2025).

An experimental online study on the impact of negative social media comments on anxiety and mood. Scientific Reports, 15, 26642.

The experimental study included 128 adults and found that exposure to negative social media comments increased anxiety and decreased mood compared with neutral or positive comments.

Hoffner, C. A., & Bond, B. J. (2022).

Parasocial relationships, social media, & well-being. Current Opinion in Psychology, 45, 101306.

The review describes parasocial relationships as nonreciprocal socio-emotional connections with media figures. The research also emphasizes that these relationships are not inherently harmful; they can support connection, coping, identity exploration, and community while also presenting potential risks to well-being.

Podcasts Mentioned:

Therapy for Black Girls — Session 470: Parasocial Relationships

Dr. Joy Harden Bradford is joined by Dr. Maia Niguel Hoskin for a discussion of one-sided bonds with celebrities, influencers, and other media figures, including how to recognize when these connections may no longer be serving us.

Questions For Reflection:

• How do I usually feel after spending time on social media?
• Am I communicating online or simply reacting?
• Would I say this the same way if the person were standing in front of me?
• Does following someone make me feel entitled to parts of their life they haven't shared?
• What boundary could improve my relationship with social media?

Companion Mini Episode:

Digital Reset: A Mindful Social Media Reflection

A practical reflection on your relationship with social media, including strategies for noticing unhelpful thoughts, managing emotional reactions, and becoming more intentional about how you interact online.

Interested in starting a podcast?

Check it out using my partner link:

Try Riverside

Disclaimer

This episode is for educational and reflective purposes and is not a substitute for therapy or individualized mental health treatment. If you need additional support, consider connecting with a licensed mental health professional in your area.

Whether you’re navigating stress at work, burnout from caregiving, emotional overwhelm, parenting challenges, relationship confusion, or trauma reminders — this grounding practice helps you pause, breathe, and find your footing again.

Take these few minutes to recenter yourself, one mindful breath at a time.

This short practice is designed to help you notice your thoughts, identify patterns, and gently shift from reacting to responding—with awareness and compassion.

Grab your journal, find a quiet space, and give yourself permission to slow down.

Because awareness is where change begins.

Show Notes & Resources:

Tools Used in This Episode

Guided Mindful Reflection Practice Worksheet

• Grounding (breath awareness)
• Body awareness (noticing tension)
• Thought awareness (observing patterns)
• Emotional check-in (What am I carrying?)

Support & Mental Health Resources If this reflection brought up difficult emotions, consider reaching out to a licensed mental health professional

• Talk to a trusted friend, family member, or support system
• 988 Suicide & Crisis Lifeline (U.S.)
  • Call or text 988 (24/7, free, confidential)

Disclaimer

This content is for educational and reflective purposes only and is not a substitute for professional mental health advice, diagnosis, or treatment. If you are in crisis, please seek immediate support from a licensed professional or contact 988.

In this episode, we focus on how to sustain your self-care beyond awareness and intention. You’ll be guided through how to use your Self-Care Action Plan as a living tool, build a personalized self-care toolbox (linked here), and evaluate what actually supports your well-being in daily life.

This episode is about moving from insight to consistency—without pressure or perfection.

The conversation also highlights how increased trauma-informed awareness can help individuals recognize patterns, begin breaking generational cycles, and intentionally build resilience and emotional well-being for themselves and their families.

This episode invites thoughtful reflection and reminds us that while our experiences shape us, they do not have to define our future.

Resources

• CDC – Adverse Childhood Experiences (ACEs) https://www.cdc.gov/violenceprevention/aces/index.html
• Epigenetic Intergenerational Transmission: Mothers’ Adverse Childhood Experiences and DNA Methylation Scorza, Duarte, Lee, Wu, Posner, Baccarelli, & Monk

Disclaimer

This episode is for educational and reflective purposes and is not a substitute for therapy or individualized mental health treatment. If you need additional support, consider connecting with a licensed mental health professional in your area.

Resources & References

Attachment Theory & Adult Relationships

• Bowlby, J. (1969/1982). Attachment and Loss: Vol. 1. Attachment.
• Ainsworth, M. D. S., et al. (1978). Patterns of Attachment.
• Hazan, C., & Shaver, P. R. (1990). Love and work: An attachment-theoretical perspective.
• Mikulincer, M., & Shaver, P. R. (2016). Attachment in Adulthood.
• Levine, A., & Heller, R. (2010). Attached.

Relationship Attachment Model (RAM)

• Van Epp, L. J. (2006). How to Avoid Falling in Love with a Jerk.
• Van Epp, L. J., & Cutlip, M. V. E. (2015). Relationship Attachment Model (RAM): PICK and LINKS programs.

Mindfulness & Emotional Awareness

• Kabat-Zinn, J. (2003). Mindfulness-based interventions in context.
• Siegel, D. J. (2010). Mindsight.
• Neff, K. (2011). Self-Compassion.

Disclaimer

This episode is intended as a reflective practice and does not replace professional mental health care.

Here are some resources from Today's Episode:

Download the Self-Care Action Plan Worksheet linked here to help you reflect, act, and commit—one step at a time.

Mindfulness & Sustainable Self-Care

• Mindful.org. How mindfulness supports habit-building https://www.mindful.org

Southern New Hampshire University (SNHU). What is self-care?

• https://www.snhu.edu/about-us/newsroom/health/what-is-self-care

Burnout & Balance

• Mental Health First Aid. How and why to practice self-care https://www.mentalhealthfirstaid.org/2022/03/how-and-why-to-practice-self-care/

Because you can’t practice self-care without first taking a look at SELF.

Here are some resources from Today's Episode:

Frameworks & Mindful Self-Care

• World Health Organization (WHO). Self-care for health and well-being https://www.who.int/health-topics/self-care

• Mindful.org. A guide to practicing self-care with mindfulness https://www.mindful.org/a-guide-to-practicing-self-care-with-mindfulness/

Emotional & Mental Well-Being

• National Institute of Mental Health (NIMH). Caring for your mental health https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

• Brown, B. (2013). The Power of Empathy (RSA Shorts) https://www.youtube.com/watch?v=1Evwgu369Jw

Spiritual & Meaning-Based Self-Care

• Living UPP. The Luminous Dimension of Self-Care https://www.livingupp.com/blog/the-luminescent-dimension-of-self-care/

Financial Wellness

• Consumer Financial Protection Bureau (CFPB). Financial well-being resources https://www.consumerfinance.gov/consumer-tools/financial-well-being/

Building on the previous episode’s discussion about generational trauma and resilience, this conversation walks through the ACEs questionnaire and explores how childhood adversity can affect long-term emotional well-being, relationships, and stress responses. Listeners are invited to reflect on their own experiences while learning how awareness, support, and healthy relationships can help build resilience, support healing, and strengthen overall mental health.

This episode offers a thoughtful reminder that while childhood experiences and trauma may influence our story, they do not define our future. With reflection, support, and intentional growth, it is possible to move toward healing and emotional well-being.

ACEs Questionnaire (Worksheet)

This mini episode is for educational and reflective purposes and is not a substitute for therapy or individualized mental health treatment. If you need additional support, consider connecting with a licensed mental health professional in your area.

We explore how to understand your emotional responses, how to navigate vulnerability in relationships, what it means when difficult thoughts show up unexpectedly, and how to begin healing from past experiences.

Because this season has reminded us of one thing—that we have the ability to grow and choose something different.

Show Notes & Resources:

Tools Mentioned in This Episode

HALT Self-Check Tool Pause and assess your needs:

• Hungry
• Angry or Anxious
• Lonely
• Tired

Support & Mental Health Resources

• If you are struggling, support is available:

  • 988 Suicide & Crisis Lifeline (U.S.)
    • Call or text 988
    • Chat via 988lifeline.org
    • Free, confidential, 24/7 support
  • Find a Therapist
    • Psychology Today Therapist Directory
    • Therapy for Black Girls
    • Inclusive Therapists
  • Talk to Someone You Trust A friend, family member, mentor, or faith leader

Disclaimer

This podcast is for informational and educational purposes only and is not a substitute for professional mental health advice, diagnosis, or treatment. If you are in crisis or experiencing distressing thoughts, please seek immediate support from a licensed professional or contact 988.

Because it’s February, a month where relationships are front and center, we’re honoring both Teen Dating Violence Awareness Month and International Boost Self-Esteem Month with a mindful conversation about self-esteem and self-worth.

We’ll explore what they are, how they show up, how they get shaken, and why they matter in our relationships with ourselves and others.

Join me as we give space to reflection, compassion, and growth—because healthy relationships start with how we see ourselves.

If today’s episode brought up questions or concerns, here are trusted resources for support and continued learning.

The National Domestic Violence Hotline 🌐 https://www.thehotline.org 📞 Call or chat 24/7 for confidential support.

National Teen Dating Abuse Helpline (love is respect) 🌐 https://www.loveisrespect.org 📞 866-331-9474 (Toll-Free)

Teens and parents can call or access immediate, confidential one-on-one chat support with trained advocates.

Learn more about the launch of the national teen dating abuse helpline: https://www.thehotline.org/news/new-national-teen-dating-abuse-helpline/

What Is Self-Esteem? – Verywell Mind https://www.verywellmind.com/what-is-self-esteem-2795868

Identity vs. Role Confusion (Erikson’s Stage) – Verywell Mind https://www.verywellmind.com/identity-versus-confusion-2795735

What Determines Self-Worth? – Positive Psychology https://positivepsychology.com/self-worth/#what-determines-self-worth

Why Self-Worth Matters & How to Improve It – BetterHelp https://www.betterhelp.com/advice/self-esteem/why-self-worth-matters-and-how-to-improve-it/

Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for therapy, diagnosis, or individualized mental health treatment. If you are in crisis or need immediate support, please contact a licensed professional or one of the resources listed above.

I hope you’ll join me as this podcast becomes a space to pause, reflect, and grow—one mindful conversation at a time. Whether you’re a social worker, a mental health professional, or simply someone looking for encouragement, you’ll find insight, support, and empowerment here. Each week you can expect real talk, professional wisdom, and practical exercises to help you thrive and Stay Mindful!

In Part Two of New Year, New Me!, we continue our exploration of the 8 Dimensions of Self-Care, focusing on the CARE—the practical, everyday actions that support mental health, balance, and sustainability.

This episode highlights Cognitive, Altruistic, Relational, and Ecological self-care, and how being intentional in these areas can reduce stress, prevent burnout, and strengthen overall well-being.

Self-care isn’t about doing more—it’s about caring on purpose.

In this episode of Stay Mindful with Dr. Evelyn Davis, we’ll take a closer look at the holiday blues—why it happen, who’s most affected, and how to meet it with mindfulness, gratitude, and grace. You’ll learn practical ways to protect your peace, honor those who can’t celebrate with you, and create meaningful moments that bring light back into the season.

Don’t snooze on the holiday blues—learn how to move through them with presence, purpose, and peace.

Resources

Companion Tool

• Davis, E. (2025). RAM Relationship Reflection Worksheet Adapted from the Relationship Attachment Model by Dr. John Van Epp

Relationship Attachment Model (RAM)

• Van Epp, L. J. (2006). How to Avoid Falling in Love with a Jerk.
• Van Epp, L. J., & Cutlip, M. V. E. (2015). Relationship Attachment Model (RAM).

Attachment & Reflection

• Mikulincer, M., & Shaver, P. R. (2016). Attachment in Adulthood.
• Levine, A., & Heller, R. (2010). Attached.

Disclaimer

This mini episode is intended as a reflective practice and does not replace professional mental health care.

Show Notes & Resources

Here are some of the resources mentioned in today’s episode:

• Grief: What Everyone Should Know — Tanya Villanueva Tepper (TEDxUMiami) TEDx talk referenced in this episode. https://www.youtube.com/watch?v=BwPoqQPynEc
• Stages of Grief (Education) — Therapist Aid Worksheet overview of Kübler-Ross’s five stages: https://www.therapistaid.com/therapy-worksheet/stages-of-grief-education
• The TEAR Model of Grief — Reliant Medical Group (PDF) https://reliantmedicalgroup.org/pdfs/TEAR_Model_Of_Grief.pdf
• Grief and Collective Grief — Complicated Life https://complicated.life/blog/grief-and-collective-grief/
• COVID and Collective Grief — Therapist Aid https://www.therapistaid.com/therapy-article/covid-and-collective-grief
• Grief Roller Coaster — Therapist Aid (Worksheet) https://www.therapistaid.com/therapy-worksheet/grief-roller-coaster
• Tasks of Mourning: Quick Reference — Therapist Aid (Worksheet) https://www.therapistaid.com/therapy-worksheet/tasks-of-mourning-quick-reference

Through a simple values exploration, you’ll pause, reflect, and identify the beliefs that shape how you want to live, love, and show up in the world. Because lasting self-esteem doesn’t grow from comparison or approval — it grows when your actions align with your values.

In just a few minutes, you’ll gain clarity about what’s important to you and take a small step toward living in greater alignment.

Perfect for teens, adults, and anyone ready to move from outside expectations to inner direction — and build confidence from the inside out.

Resources

If today’s guided values exploration sparked reflection or raised deeper questions, here are supportive tools and trusted resources to continue the work.

Worksheets

To go deeper, download or explore:

• Values Clarification Worksheet – Therapist Aid
• Personal Values Circle – Therapist Aid

These tools can help you identify, narrow down, and define your core values more clearly.

What Determines Self-Worth? – Positive Psychology https://positivepsychology.com/self-worth/#what-determines-self-worth

What Is Self-Esteem? – Verywell Mind https://www.verywellmind.com/what-is-self-esteem-2795868

If exploring your values brings up patterns that feel difficult to navigate alone, reaching out to a licensed therapist can be a powerful next step.

Growth is a process — and you don’t have to do it alone. Disclaimer: This mini episode is for educational and reflective purposes and is not a substitute for therapy or individualized mental health treatment. If you need additional support, consider connecting with a licensed mental health professional in your area.

We are shifting the show from Mindful Moments to Stay Mindful with Dr. Evelyn Davis.

It’s not a new season—just a new name that captures the heart of this journey with the same amazing content!