Take a Break Before You Break by Dr. Tina Armstrong

Dr. Tina Armstrong is a licensed clinical psychologist, researcher, and founder of Living Connected Psychological, Inc., reshaping the future of mental wellness for Black women. Through her work of integrating faith, science, and cultural healing, she creates spaces where women move beyond chronic stress and into flourishing, freedom, and generational restoration.

This week, I listened to a fellow entrepreneur share her story. She had reached a breaking point—panic attacks, extreme pressure, sleepless nights. Her dream business was beginning to take a toll on her body and mind. Instead of ignoring the signals, she made a brave choice: she stepped back. She delegated, gave herself permission to pause, and began the journey of caring for her nervous system.

She started taking yoga. Long walks became part of her rhythm. She signed up for an art class that reawakened her creativity. She meal-prepped so she could nourish her body instead of relying on stress snacks. She even scheduled “date nights” with herself and carved out a Netflix-and-chill day. In other words, she started building a life where rest was not a reward but a necessity.

I applauded her because that’s the hard truth: it is our responsibility to take care of ourselves. And it is easier said than done.

I know this because I recently had to make a hard call myself. I stepped down from a leadership role in an organization I love and respect. I didn’t walk away because of a lack of passion or commitment—but because I knew I could not lead well in this season. It was a boundary rooted in love: love for myself, for the people I serve, and for the mission I believe in.

As women, especially those of us carrying multiple roles—entrepreneur, professional, mother, partner, community builder—it’s easy to think that pushing through is the answer. But our bodies tell a different story. Our nervous systems will eventually force us to slow down if we refuse to listen.

This summer, I was reminded of that truth. I had the chance to RESET, which is the first pillar of my ROOTED Method. For two weeks, I basked in the sun and waters of Oahu, letting my body and mind exhale. I got my summer bronze on, soaked up laughter with my family, and remembered what it feels like to just be.

Here’s the lesson I want to leave with you: you don’t have to wait until panic attacks, breakdowns, or burnout push you to the edge. You can choose to pause before you break. Whether you’re staycationing in your own city, booking a trip abroad, or simply venturing to the nearest park or arboretum—give yourself permission to step away.

Taking a break is not a weakness. It is wisdom. It is stewardship. It is sustainability.

So, sis, let this be your reminder as summer winds down: make space for you. Breathe. Rest. Play. Reset. Because the work will always be there, but your well-being is what allows you to do it with strength, clarity, and joy.

 Want more practical strategies to reduce chronic stress and enhance your well-being? Sign up for my newsletter at DrTinaArmstrong.com. Let’s stay ROOTED together.

With love and intention,

Dr. Tina Armstrong
Founder, Living Connected Psychological, Inc.

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