B. True Counseling Services

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B. True Counseling Services

Be True to yourself with self care, mental health and wellness actions that allow you to align with your purpose.

04/22/2026

We’ve officially completed our deep dive into the SPICES framework, and we hope this series has helped you see your well-being as more than just a luxury—it’s the Internal Infrastructure required to lead without the strain.

In this historic year where Philadelphia is vibrating with "more is more" energy, your peace is the most radical act you can maintain. We didn't just audit these six realms for "vibe"; we audited them because they are the Flying Buttresses that carry the weight of your mental load so your internal sanctuary remains open.

A Final Recall on Why SPICES Matters:
- Spiritual: Connects you to a legacy that is deeper than your daily labor.
- Physical: Signals your Vagus nerve to move you out of "survival mode" and into ease.
- Intellectual: Uses "Narrative Shielding" to evict disempowering thoughts that dim your shine.
- Creative: Reclaims your "Hush Harbor" and allows your actual self to be seen without the performance.
- Emotional: Honors your feelings as a reparative practice, moving you from "Fight or Flight" to Rest and Digest.
- Social: Enforces the "Velvet Rope" in your Social Galaxy to ensure your village is a place of belonging, not burden.

When you neglect the SPICES that re-energize you, the imbalance forces you to demand care from others inappropriately. By tending to these six dimensions, you stop "renting space" to exhaustion and start leading from a place of Internal Authority.

Let’s keep straightening our crowns by softening our landings. Which letter of SPICES became your strongest Anchor this month?

04/21/2026

Reflecting on Black Maternal Health Week: How Did You Honor Your Joy? 🌸⚖️

Black Maternal Health Week wrapped up on April 17th, and we are still vibrating with the energy of this year’s theme: "Rooted in Justice & Joy".

As a core pillar of your Soft Girl Setup, maternal well-being is about more than just surviving; it’s about ensuring our systems are safe and our lived experiences are honored. We believe that centering joy is a radical, reparative practice that helps us clear out the systemic "weathering" often stored in the body.

Now that the week has officially concluded, we want to hear from you! Whether you are a "First and Only" in leadership or a visionary birthing a new legacy, how did you take a moment to soften your landing?

How did you celebrate or honor your journey last week?
- Did you advocate for your Emotional Equity in a healthcare or workspace?
- Did you practice a somatic ritual, like "Home Burping," to clear your physical sanctuary?
- Did you lean into your "Hush Harbor" and find belonging with your village?
- Did you simply allow yourself to be unstrained and at ease, even for just a moment?

Drop a comment below and let’s keep straightening each other's crowns.

04/20/2026

Have you ever laid your head on the pillow and immediately started a mental inventory of the toilet paper, the milk, and whether the kids' laptops are charging? That invisible tax on your freedom is what we call the Mental Load—the constant, unseen labor of organizing and anticipating every logistical need of your life.

For women of color in leadership, this "Second Shift" is like a heavy stone roof on a cathedral. Without proper support, that outward pressure can cause your walls to splay, showing up as a clenched jaw or "tired-wired" energy.

As part of our Soft Girl Setup, we’re rewriting the narrative: asking for help isn’t a weakness; it’s sophisticated architecture. You need Flying Buttresses—external supports like a therapist, a partner, or a sister-circle—to carry that weight away from your center so your internal sanctuary can stay open.

Your most radical act this season is ensuring that "Liberty" extends to your kitchen table.

🔗 Read more on managing the invisible tax of leadership and learn more how to use Somatic Tool here: https://betruecounseling.com/blog/homelife-managing-the-second-shift-and-mental-load.

04/18/2026

Today is the day! As we lean into the Soft Girl Setup, we are prioritizing conscious movement as a way to transition from "Fight or Flight" into a restorative state of Rest and Digest. Burgandy is so excited to join the community today for the ROOT Ritual Dance Movement experience with Michelle Mahan.

In a year that demands constant performance, this gathering is a vital piece of your Internal Infrastructure, providing the live drumming and music necessary to carry and ground you.

Event Details:
When: Saturday, April 18, 2026
Time: 2:00 PM – 4:00 PM
Location: Summit Presbyterian Church (6757 Greene Street, Philadelphia)
Exchange: $25 (Cash or Venmo: )

Let’s straighten our crowns by softening our landing through dance today. See you on the floor! 🥁🌿

04/17/2026

We’ve reached the final letter of our SPICES audit: S for Social Self-Care. After tending to our internal environment, we now look at the vital importance of meaningful connections and the "Social Galaxy" that surrounds us.

At Be True, we know that social self-care is about more than just "hanging out". It’s a strategic piece of your Internal Infrastructure that fosters a sense of belonging and community support—essential foundations for your mental and emotional health. This is your chance to lean into your first "Hush Harbors"—those safe spaces with loved ones where you can be unmasked and find restorative belonging away from the world's gaze.

Building strong connections is the final arch in your support system, ensuring you can lead with strength and ease.

04/15/2026

Hey friend, hey! Yesterday, we tapped into our innate "shine" with Creative Self-Care. Today, we are focusing on the E in our SPICES audit: Emotional Self-Care.

Emotional self-care is about the radical act of recognizing and honoring your feelings without judgment. In a season where you may feel the weight of "outrage fatigue" or the pressure to perform, tending to your emotional well-being is a core part of your Internal Infrastructure. By developing healthy coping mechanisms—like journaling, mindfulness, or the safe space of therapy—you move from the high-stakes "routes" of systemic pressure back to your own grounded roots.

As part of your Soft Girl Setup, emotional care is the "spring cleaning" of your nervous system. It’s about moving from "Fight or Flight" into a state of Rest and Digest, allowing yourself the grace to process emotions so you can lead from a place of resilience rather than exhaustion.

04/14/2026

Hey, Friends! Last week we cleared the mental clutter with Intellectual Self-Care. Today, we are moving into the C of our SPICES audit: Creative Self-Care.

At Be True, we believe creativity isn't just a hobby—it’s a powerful clinical strategy for self-expression and self-discovery. Engaging in artistic pursuits like painting, writing, music, or crafting allows you to channel your emotions in meaningful ways, helping you move from "Fight or Flight" into your natural state of ease.

As part of your Soft Girl Setup, creative self-care is about finding your "Hush Harbor"—that private, unmasked space where you can express your actual self without the pressure of performance. Whether it’s drumming like Karen Smith or simply doodling to engage your Vagus nerve, tapping into your creativity is a vital act of Internal Infrastructure.

04/13/2026

Hey, Queens! As Philadelphia gears up for a historic year, the pressure to "perform" is reaching a fever pitch. But while the city fixes its exterior, your most radical act is tending to your interior sanctuary.

Think of yourself as a grand Cathedral—to reach your highest heights without collapsing, you need Flying Buttresses: external supports that carry the weight so your internal space remains open. We begin this "Soft Girl Setup" with the biological necessity of Stosslüften (Home Burping).

By flinging your windows wide for ten minutes, you literally change the ionic charge of your environment and clear out "outrage fatigue". This fresh air signals your Vagus nerve to lower your heart rate and move you out of survival mode.

Before we host the world, let's make sure our own roots are prepared for the city's shifting routes.

🔗 Read the full blog on prepping your internal infrastructure here: https://betruecounseling.com/blog/prepping-for-the-worlds-visit-is-your-table-ready

04/11/2026

Hey, Be True Fam! From April 11–17, we are joining the Black Mamas Matter Alliance to observe the 10th anniversary of Black Maternal Health Week (BMHW26). This year’s theme, "Rooted in Justice & Joy," aligns perfectly with our April mission of building a sustainable internal infrastructure.

For the high-achieving woman, maternal health is a core pillar of your "Soft Girl Setup". It is about ensuring that the systems meant to support us are safe, equitable, and honoring of our lived experiences. Reclaiming your right to a soft landing during life's most transformative moments is a radical act of leadership.

Let's continue to straighten our crowns by demanding justice and centering our joy.

04/10/2026

This April 10th, we are celebrating National Siblings Day—a time to honor the unique bond shared with those who were our very first "Hush Harbors". Whether by blood or by choice, these are the private spaces where we can be vulnerable and find belonging away from the world's gaze.

As part of our Soft Girl Setup, we are auditing the internal infrastructure and environments that welcome us back, and our sibling relationships are a vital part of that foundation.

How to "Setup" your family equity today:
- Emotional Equity: Are you the "Strong Sibling" always carrying the family's "Second Shift"? Use today to shift toward a more equitable exchange of support.
- Airing Out the Roots: Use the "Home Burping" concept to clear out old childhood roles or perfectionistic expectations that no longer serve your adult self.
- The Habit of Ease: Reach out to a sibling today with zero "performance" required—a simple text or a shared human moment is the ultimate act of internal authority.

Siblings often act as our "emergency brake" when we are on a high-speed stress train. This week, lean into that collective regulation and keep straightening each other's crowns.

Day

04/09/2026

Good morning! Yesterday, we explored the P in our SPICES audit—Physical Self-Care. Today, we are moving into the I, which stands for Intellectual Self-Care.

Intellectual self-care is the practice of stimulating our minds and committing to lifelong learning and growth. Just like our bodies, our brains need regular exercise to expand our creativity, knowledge, and problem-solving abilities. This is a vital part of your Internal Infrastructure, allowing you to remain curious and unmasked even in high-pressure environments.

How to "Setup" your Intellectual Wellness this week:
- Pursue the "1% Rule": Spend a few minutes on a new hobby or a brain training tool like Lumosity (https://www.lumosity.com/en/brain-games/) to upgrade your peace through mindful growth.
- Engage in "Stimulating Conversations": Shift away from "managing optics" and lean into authentic dialogue that challenges and inspires you.
- Practice Narrative Shielding: Use your intellectual power to "evict" disempowering narratives and protect your mental shine.

Maintaining a curious mind is an invaluable way to ensure your Anchor remains strong while your Aim stays true.

04/08/2026

Last week, we kicked off our SPICES audit by diving into Spiritual Self-Care. Today, we’re moving to the P—Physical Self-Care.

At Be True, we know that physical care is the "manual winding" your body needs to sustain the weight of leadership. While this includes the traditional "Self-Care" we love—like spa days, massages, and mani-pedis—it also runs much deeper. It is the essential practice of honoring your body through intentional movement, nourishment, and restorative rest.

Taking care of your physical health isn't just about energy levels; it's about staying within your Window of Tolerance and enhancing your overall quality of life. Your body carries the history of your leadership—let’s make sure it’s a body that feels like a sanctuary.

Address

Philadelphia, PA

Telephone

+12152849107

Website

https://betruecounseling.com/, https://www.psychologytoday.com/profile/442434

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Welcome!

Therapy is a wonderful tool to use in exploring the impact of your past on your current life and future. Let’s work together to find ways to heal and learn from the past, and create joy in your daily life.

I am so pleased to be open, and offering my services to the community! The comfy chairs have arrived, the cookies are stocked (yes, sessions come with cookies!) and the office is ready for your first visit. Individual an group therapy are offered at this time, as well as clinical supervision. Looking forward to meeting you, and supporting you on your journey to your best self!