Join Tracey as she invites you to pause and breathe deeply while exploring the true meaning of nurturing. Against the soothing sound of ocean waves, she challenges the traditional stereotypes tied to femininity, masculinity, and parenting. What images come to mind when you think of nurture? For many, it’s a soft, maternal presence—but nurturing isn’t just feminine, and it’s not limited to mothers. Tracey reflects on nurture as a divine human trait that transcends gender. She uncovers how women have long been celebrated for caregiving, often at the expense of their dreams and voice—and asks us to consider a fuller, more inclusive story.  

This week, we’re diving deep into the emotional weight of financial stress. From job insecurity and underemployment to the silent pressure to provide, we’re exploring how socioeconomic strain impacts men’s mental health. Financial hardship doesn’t just hurt the wallet—it shakes confidence, feeds anxiety and shame, and can cause emotional withdrawal. But there’s hope. We’ll share how men can build emotional resilience, seek support, and rewrite what strength really looks like—beyond the paycheck.


In this special Men’s Health Month episode, Sasha, Tracey, and Shirena dive deep into the mind-body connection—focusing on how stress and anxiety show up physically in men’s lives. This conversation is for men and those who care about them. From chronic back pain and headaches to fatigue and stomach issues, many physical symptoms are the body’s way of saying something’s not right—especially when men struggle to express emotional distress. The hosts explore real-life examples of how unspoken stress manifests in the body, why saying “I’m good” often hides deeper struggles, and offer practical tools to track physical and emotional symptoms. Whether you’re a man carrying the weight of provision or a loved one trying to better understand the signs, this episode offers insight, compassion, and strategies for healing both the mind and the body.

Today’s episode is all about embracing the spectrum of who we are—mentally, emotionally, culturally, and biologically. We're exploring how gender, culture, ethnicity, and mental health all intersect to shape identity and self-expression. Let’s start with a key truth: masculinity and femininity are not opposites, and they aren’t limited to one gender. Every person carries both masculine and feminine traits—just like we all carry hormones like estrogen, progesterone, and testosterone. It’s not about one or the other—it’s about balance, expression, and understanding. Culture and ethnicity often place expectations on what it means to be a “man” or a “woman,” but mental health invites us to move beyond boxes. This episode challenges those rigid roles and encourages us to embrace logic and emotion, strength and softness—all as part of a whole, healthy self. Let’s break the binary and talk truth.

In this episode, we’re leaning all the way into a conversation that’s long overdue: “When Gender Meets Culture: Intersectionality and Mental Health.” Culture doesn’t exist in isolation—and neither do we. Intersectionality helps us understand how different parts of our identity—like race, gender, class, and culture—interact to create unique lived experiences. For example, being a Black woman isn’t just about being Black or being a woman—it’s the overlap that shapes a specific lens on life. That same complexity exists for Black men, non-binary folks, and others whose identities cross cultural and gendered lines. In communities of color, gender roles are often deeply tied to survival, family, and tradition. And while these roles can be a source of pride, they can also bring pressure, silence, and unspoken expectations. So today, we’re unpacking how these intersections affect mental health—how they shape identity, challenge emotional expression, and influence the way we seek help, healing, and wholeness. Let’s get into it.

This week, we’re diving into another powerful episode Masculinity Reimagined: Beyond the Tough Exterior. Let’s be real—this conversation might ruffle some feathers, but it’s necessary. In today’s culture, there’s a script many boys and men are handed: be dominant, aggressive, and emotionless. That’s the heart of hypermasculinity—and it’s hurting more than it’s helping. We're exploring how these outdated expectations silence emotional expression, isolate men with their thoughts, and block healing and growth. So today, we’re peeling back the layers of this “tough exterior” to see what masculinity can look like when it’s rooted in emotional truth, vulnerability, and connection. Let’s dive in.

Welcome back, everyone, and happy May! This month on the Just Me Podcast, we're diving into a powerful new series: Femininity, Masculinity, and Identity. We're exploring how these social constructs shape our mental health, influence how we see ourselves, and impact how we express our authentic selves in everyday life. Through real conversations and clinical insight, we’ll challenge stereotypes, normalize vulnerability, and discuss the importance of embracing both strength and softness—regardless of how you identify. To kick things off, we’re joined by Miss Aliyah Grinage, a licensed clinical social worker at Journeys Counseling Center. Today, Aliyah helps us unpack the social construct of femininity and its impact on our mental health. From defining femininity to embracing traits like transparency and vulnerability, we’re setting the foundation for a month of healing, reflection, and growth.

The final episode of The Care Went In series! Tracey, Sasha, and Shirena  close out this powerful journey with a candid conversation about the evolving dynamics of caregiving and mental health—specifically focusing on boundaries. Let’s clear this up: boundaries aren't about pushing people away—they're about protecting your energy, your time, and your peace. In this episode, we explore how setting healthy limits is actually an act of love—not just for yourself, but for those around you. From learning to say “I can’t today” to simply letting the phone ring after 8 PM, we break down the real-life, everyday ways to honor your own capacity while still showing up with care. It’s not just about saying no—it’s about making room to say yes to what matters most. Tap in as we wrap up this series with truth, tools, and a little tough

✨ In this week’s episode of Just Me: The Care Within, we dive into the heart of resilience—our bodies. As caregivers and helpers, we often prioritize others and push our physical needs aside. But this conversation is a reminder: when our bodies are cared for, everything else flows better. From skipping meals to living on coffee and crumbs, we explore how daily habits like nourishing ourselves, moving intentionally, and resting fully can drastically shift how we show up—for ourselves and those we serve. We’re talking real food for real function, practical prep tips, and even how a family-sized Outback Steakhouse meal became a smart strategy for one busy woman. Tune in for relatable stories, quick strategies, and a whole lot of grace for those navigating the balance of body, mind, and self.

Last week, we started an important conversation about prioritizing ourselves—what it really looks like to tune in, listen to our needs, and give ourselves permission to rest without guilt. This week, we’re building on that by talking about something that affects every caregiver, parent, and helper: stress. We're not just talking about the obvious stressors—but the stress that creeps in quietly and hides in our bodies. When we say mind-body connection, we’re talking about how our thoughts and emotions don’t just live in our heads. They impact us physically, too. Our mental and emotional well-being is deeply connected to how our bodies feel and function.            

Welcome to the first episode in our month-long series focused on Stress Awareness and the art of truly taking care of you. This week, we’re talking about giving yourself permission to put yourself first—because prioritizing your well-being isn’t selfish, it’s essential. I'm Sasha Giles, a licensed clinical social worker, and I’m joined by my colleague, Shirena Smith. Together, we’ll explore what it means to balance your body, mind, and spirit while still showing up in the many roles you hold. Let’s unpack the stigma around self-prioritization, and begin building the foundation for sustainable, healthy living. You carry a lot—and you deserve space to care for yourself in the process.

In this special March Madness episode, we dive into the crucial role of sportsmanship and mental resilience in athletics. Today, we’re joined by one of our very own, Sasha, who may not play on a college team but stays active in a local kickball league. She shares her experience balancing sports with personal and professional life while using athletics to maintain physical health, manage stress, and foster social connections. We’ll explore how competition, whether in recreational or professional sports, impacts mental well-being. From handling high-pressure moments to maintaining a positive mindset after a tough loss, Sasha offers insights on staying mentally strong while practicing good sportsmanship. Tune in for an engaging conversation on how sports can be a powerful tool for mental and emotional resilience.

March Madness is here, bringing intense pressure for athletes who must balance peak performance with academics, family expectations, future plans, friendships, and coaching demands. Our discussion will focus on the mental state of athletes, the high emotions involved, and the stressors that arise during this time. We’ll break down how athletes handle setbacks, manage stress, and build coping strategies. A key example is the Duke vs. Carolina game, where a seasoned player made a crucial mistake under pressure, highlighting the immense mental strain athletes face in high-stakes moments.

This week’s episode focuses on the challenges student-athletes face in balancing academics and athletics. We’ll explore the impact of rigorous schedules, the mental toll of high expectations, and the importance of rest and balance. Success isn’t just about performance—it’s about well-being.

In this episode, we dive into an important conversation about mental health in athletics, coaching, and performance. We’ll explore powerful stories and strategies that emphasize the vital role of mental wellness in sports, both on and off the field. Joining us are two phenomenal experts—Nya Moore, a social worker, clinical addiction specialist, and mental health advocate, alongside Aliyah Grinage, a dedicated social worker supporting middle and high school students. Together, we’ll unpack key questions surrounding mental health awareness, coaching strategies, and athlete performance.

 In this candid interview, we sit down with someone who openly shares their personal experiences with online dating—the highs, the struggles, and everything in between. As we explore the impact it has had on their mental health over the years, we discuss the emotional rollercoaster of connections that never quite materialized, the self-doubt that can creep in, and the search for something real in a digital space. Our goal is to help you feel more at ease with online dating while setting realistic expectations. Whether you’re navigating online dating for the first time or re-entering the scene, this conversation offers insight, honesty, and a fresh perspective.

Today, we’re diving into the transition from online dating to face-to-face connections—because let’s be real, moving from the comfort of texting and DMs to sitting across from someone in person is a whole different ball game. This shift comes with all kinds of emotions—excitement, nervousness, overthinking—and we’re here to unpack it together. How do we mentally prepare? What are the common challenges? And most importantly, how do we make sure the experience is positive rather than stressful? Let’s talk about it!

In this episode, we're diving into the complexities of modern dating—where swiping, ghosting, and red flags are all part of the landscape. With dating becoming more digital than ever in 2025, it can feel like a chaotic minefield of uncertainty. We’ll break down why ghosting happens, how to recognize red flags early, and the importance of setting healthy boundaries. Whether you're navigating dating apps or exploring new relationships, we’ve got insights to help you stay empowered and intentional in your dating journey.

In this episode, we’re continuing with the theme of New Year, New You by focusing on how your values influence better money management and life choices. Last week, we explored the foundation of values—those deeply held principles that guide your beliefs, behaviors, and decisions, acting as a personal compass. This week, we’re diving deeper to discuss how your values shape your money mindset, spending, saving, and investing habits. We’ll explore how aligning your financial decisions with your core values can lead to better money management, greater financial stability, and long-term success. Let’s talk about balancing income, expenses, savings, and investments in a way that reflects what truly matters to you.    

As we step into a new year, many of us are setting resolutions and goals, hoping for growth and change. But have you ever stopped to ask yourself what truly drives those resolutions? Today, we’re diving into something deeper—our values. These are the unseen forces that shape who we are, how we make decisions, and how we show up in life. In this episode, we’ll explore how understanding and living by your values can not only transform your goals but also bring clarity and purpose to your personal and professional life. Let’s unpack how sticking to what matters most can lead to a healthier, more authentic you.