Therapy for Black Girls — BONUS: Reclaiming Joy Through Solo Travel

Host: Dr. Joy Harden Bradford
Date: September 25, 2025

Overview

In this special bonus episode, Dr. Joy Harden Bradford launches a three-part series (sponsored by Chase Sapphire Reserve) focused on travel, mental health, and centering joy as an essential practice—particularly for Black women. This episode lays the groundwork by exploring the concept of rest: its importance, barriers caused by cultural expectations and the “strong Black woman” trope, and practical strategies to reclaim joy through intentional rest and solo travel. Dr. Joy encourages listeners to view rest and joy not as rewards to be earned, but as fundamental rights, and shares both big and small ways to integrate soulful self-care into daily life.

Key Discussion Points & Insights

The Burden of the “Strong Black Woman” Trope

• Historical Context: Dr. Joy explains how Black women are often socialized to prioritize others’ needs before their own, rooted in community survival and service.
  • “This idea that everybody else’s needs have to be prioritized over our own. And we know that there is historical context to this…” (01:40)
• Impact of Neglecting Self-Care: She notes the negative mental and physical health outcomes that follow when Black women neglect their own needs: increased depression, anxiety, high blood pressure, and heart conditions.
  • “There is no shortage in the toll that it takes...when we are being in service of other people at the expense of ourselves.” (03:20)

Rest and Joy as Radical Acts

• Rest Is Not a Reward: Dr. Joy pushes back against the culturally pervasive idea that rest and joy must be earned.
  • “Rest and joy is something that I have to earn… as opposed to it being something that I actually deserve and am worthy of simply because I am a human…” (05:00)
• Worthy Without Accomplishment: She emphasizes that pleasurable experiences should not be contingent on productivity or achievement.
• Guilt Around Self-Care: Dr. Joy relates her own experiences with guilt when prioritizing solo travel or self-focused activities, normalizing this common feeling among listeners.
  • “I often talk about this guilt that will happen. I definitely experience it myself when I’m planning to take a trip somewhere, especially if I’m not bringing the family…” (04:15)

Practical Strategies to Center Joy and Rest

• Intentional Planning: Draws inspiration from her colleague, Kenya Crawford, who schedules quarterly vacations as an act of self-preservation, regardless of her service-oriented profession.
  • “Kenya is strategic and very intentional about her quarterly vacations. And ever since she mentioned that, that is something that I have been endeavoring to do.” (07:40)
• Put Yourself on the Calendar: Dr. Joy encourages listeners to schedule rest and joy just as they would work or family commitments.
  • “I want to be just as intentional about prioritizing my rest as I am about the kids’ doctor’s appointments… put me on the calendar and I invite you to put yourself on the calendar.” (09:02)
• Rituals of Everyday Joy: Not just big vacations—small, daily activities matter too. Dr. Joy shares her own routines, like walking or hula hooping, as daily rituals for joy.
  • “A nice walk at the end of the day feels like a joy-filled moment for me…I also really enjoy hula hooping.” (10:23)

The Active Creation of Joy

• Intentional Cultivation: References psychiatrist Dr. Judith Joseph’s wisdom (from a previous episode) that joy is not passive; it must be actively created.
  • “Joy being something that we have to actively and intentionally create and cultivate for ourselves. It’s not something that happens passively.” (12:20)

Journal Reflection & Empowerment

• Journaling Prompt: Dr. Joy invites listeners to self-reflect:
  • “Where in your life are you waiting for permission to rest? …What do you need to give yourself permission to do so very soon?” (13:48)
• Empowering Listeners: Encourages immediate choice of joy and rest, not waiting for external approval or reaching burnout.
  • “I invite you to choose joy first. Not later, not when it’s convenient, not when you get around to it, but right now. Because you deserve it.” (14:15)
• Affirmation of Worthiness: Finishes with a powerful affirmation:
  • “Rest is not a reward. It’s your right. You don’t have to wait until you’re burned out or overwhelmed to choose yourself.” (14:30)

Notable Quotes & Memorable Moments

• “So whether you’re planning your next trip or simply need a moment to breathe, this one’s for you.” (01:06)
• “Joy and rest…is something that’s actually critical for us to both be of service to other people, but more importantly, for us to be of service to ourselves and for us to be connected and grounded to ourselves.” (03:50)
• “If it’s not on the calendar, it’s not happening.” (09:20)
• “What tiny moments of joy are you also making a ritual for yourself so that you have some things to look forward to and there are things that you can do for yourself to make you smile?” (11:24)

Important Timestamps

• 01:40 – Discussing the “strong Black woman” trope and its effects
• 03:20 – Impact of neglecting personal needs
• 05:00 – Challenging the notion that rest is earned
• 07:40 – Kenya Crawford’s quarterly vacation practice
• 09:02 – Scheduling self-care on the calendar
• 10:23 – Small, personal rituals of joy
• 12:20 – Joy as an active, intentional practice
• 13:48 – Journaling prompt for self-reflection
• 14:30 – Affirmation: Rest is your right, not a reward

Takeaways

• Rest and joy are basic rights, not rewards for productivity.
• Overcoming the guilt of prioritizing oneself requires intentionality and practice.
• Both grand and small rituals—like travel and daily walks—are important in centering joy.
• Planning, scheduling, and actively cultivating moments of joy are radical acts of self-care for Black women.
• Listeners are encouraged to give themselves permission now, not later, to choose joy and rest.