The Sacred Work of Slowing Down 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.

I knew it was sacred before we even began.

As I stood in the retreat circle, watching Black women settle into stillness, I felt the sacredness of what we were about to do. I wasn’t just leading—I was practicing. Practicing what I teach. Practicing what I believe.

Our ROOTED in Observation Retreat was more than a gathering. It was a communal exhale. A space for high-achieving Black women to pause—not to perform or produce—but to notice. And in that noticing, begin to come home to themselves.

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When High Functioning Hides Deep Fatigue

We wear it well—success, strength, resilience. But beneath that polished exterior is often a quiet exhaustion. Not just physical, but spiritual. We’re so used to pushing through, we forget to check in.

That’s why the Observation pillar of the ROOTED model is foundational. It doesn’t ask us to fix anything. It invites us to pay attention—to how stress is sitting in our bodies, how our thoughts are shaped by old narratives, how often we override our own needs.

This work is deeply personal. I created the ROOTED model not only as a clinical framework, but as a lived one. I practice these principles daily—because I, too, have felt the pull to keep going when my soul was asking me to stop.

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A Gentle Mirror

At the retreat, we didn’t offer quick solutions. We offered space. Stillness. Presence. And the result? Women softening into their own awareness.

One participant said, “I didn’t realize how much I was carrying until I finally stopped.” That’s what Observation does—it holds up a mirror, not a microscope. It’s not about overanalyzing. It’s about seeing yourself with compassionate clarity.

When done in community—with other women who get it—that practice becomes sacred.

The Los Angeles Sentinel captured the heart of this experience in a recent feature. If you want to glimpse the depth of what we shared, you can read it here. Our stories deserve to be seen.

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If You’ve Been Moving Too Fast…

Let this be your reminder: your wellness matters. Not just the outer wellness others see—but your inner world. Your thoughts, your breath, your longings.

Observation is the first step in healing. It’s how we begin again.

So take a moment. Breathe. Listen inward.

You don’t need to do more.

Just notice.

And let that be enough for now.

With love and intention,
Dr. Tina Armstrong
Founder, Living Connected Psychological, Inc.

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