Owning Pleasure As A Black Woman

Natasha Riley
  • 5.0 (10)
  • MENTAL HEALTH
  • UPDATED WEEKLY

A podcast for accomplished Black women ready to stop just surviving and start truly living. I'm Natasha Riley, licensed therapist and CEO of Javery Integrative Wellness Services, and this is where we move beyond talking about change to actually creating it. Each episode gives you practical tools to build a daily pleasure practice—the art of finding joy, presence, and fulfillment in your ordinary life. Because you've already proven you can achieve anything. Now it's time to learn how to enjoy it. This isn't about adding more to your plate. It's about being fully present with what's already there.

  1. 3D AGO

    The Fear Was the Lie

    In this solo episode of Owning Pleasure As a Black Woman, Natasha gets real about what happened when she took a few weeks away from recording — and the fear spiral that almost wasn't. She opens up about the old version of herself that would have been glued to the analytics, catastrophizing about losing momentum and letting her audience down. But when she came back and looked at the numbers? Weekly downloads were increasing. In this episode, Natasha explores what that experience revealed about a pattern so many high-achieving women carry: the deeply held belief that your value is contingent on your output. If you've ever been afraid to pause, slow down, or step back from something you've built — this one is for you. Key Takeaways: The fear of stopping is often a nervous system response rooted in survival — not an accurate prediction of what will actually happen when you rest.The belief that your worth depends on your output didn't come from nowhere. It was inherited, reinforced, and adaptive — and it can be examined.What you build with integrity continues to work even when you step away. Rest is not the same as abandonment. Episode Challenge: This week, identify one place in your life where fear of the outcome is keeping you from taking a necessary pause. Ask yourself: "What am I actually afraid will happen? And what's the real evidence that fear is telling the truth?" You don't have to act on the answer yet — just get curious. Blog Post: Want to go deeper on this topic? Check out the accompanying blog post on the Javery Wellness blog. Read it here → javerywellness.com/blog Watch on YouTube: Prefer to watch? Catch the full episode on YouTube → @javerywellness Links Mentioned: Get the Free 7-Day Self-Care Reset — For the woman who's tired of survival mode and ready to explore what thriving actually feels like. Download it here → javerywellness.com/reset Ready to Get Started? — If you're ready to do deeper work with a clinician who gets it, complete the intake form here → javerywellness.com/get-started Connect With Us: Instagram: @javerywellnessFacebook: @javeryIWSYouTube: @javerywellnessWebsite: javerywellness.com Music: Mykhailo Kyryliuk via Pixabay

    21 min

  2. FEB 13

    The People-Pleasing Hangover

    In this episode of Owning Pleasure as a Black Woman, we explore that awful, anxiety-ridden feeling that comes after you set a boundary—what I call the people-pleasing hangover. If you've ever said no to something and spent the next 48 hours replaying the conversation, checking your phone obsessively, or planning how to take it back, this episode is for you. We dive into why your nervous system treats boundary-setting like a threat, how generational conditioning makes saying no feel dangerous, and practical ways to sit with someone else's disappointment without fixing it. Key Takeaways: The people-pleasing hangover is a nervous system response, not a character flaw—your body learned early that saying yes equals safety and saying no equals dangerThe discomfort you feel after setting a boundary isn't evidence you did something wrong—it's evidence you did something different, and your nervous system is adjusting to a new patternYou can care about someone AND let them have their own feelings—their disappointment is not an emergency you need to fix, and managing their emotional experience keeps you trapped in the people-pleasing cycle Resources Mentioned: Free 7-Day Self-Care Reset Designed for women who've been people-pleasing so long they've forgotten what they actually want. Includes a full day on relational boundaries. Download at javerywellness.com/reset Individual Therapy at Javery Integrative Wellness Services Ready for personalized support to rewire people-pleasing patterns? Our culturally responsive therapists specialize in helping Black women move from survival mode to thriving. Complete intake form at javerywellness.com/get-started Watch on YouTube: Prefer to watch instead of listen? Head over to our YouTube channel to catch the full episode. Watch at @javerywellness Connect with Us: Instagram: @javerywellnessFacebook: @javeryIWSYouTube: @javerywellnessWebsite: www.javerywellness.com

    25 min

  3. FEB 7

    Are You a High-Achiever?

    In this episode of Owning Pleasure As A Black Woman, we explore what it really means to be a high achiever—and spoiler alert, it has nothing to do with your job title or how much money you make. If you're the woman who holds impossible standards for yourself, overthinks every decision, says yes when you mean no, feels guilty for resting, or secretly worries that people will discover you're a fraud despite your real success, this episode is for you. I break down the five telltale signs of high achievement patterns and reveal why these behaviors aren't character flaws—they're survival tools that kept our ancestors safe but no longer serve us. You'll learn where these patterns come from, what they're costing you, and most importantly, how to start shifting your relationship with achievement so you can be successful AND satisfied. Key TakeawaysSign #1: Impossible Standards (But Only For You) - You hold yourself to standards you'd never expect from anyone else. Good enough exists for everyone but you. Perfect is the only acceptable outcome, and even when you do something well, that voice in your head says you could have done better. Sign #2: Overthinking Everything - You replay conversations for days, take forever to make simple decisions, second-guess yourself constantly, and your brain never shuts off. You're mentally exhausted from analyzing every possible outcome before taking action. Sign #3: Saying Yes When You Mean No - You overextend yourself to avoid disappointing others, you're the person everyone calls because they know you won't say no, and you convince yourself "it's not a big deal" even when it absolutely is. Setting boundaries feels mean and uncomfortable. Sign #4: Rest Feels Wrong - You feel guilty when you're not being productive, you justify rest by what you've accomplished first, and your worth equals your output. Days off feel wasteful, and you can't just chill without feeling like you're being lazy. Sign #5: You Feel Like a Fraud - No matter what you accomplish, you feel like you're not actually that good. You attribute your success to luck, timing, or other people—anything but your own skills and capabilities. Compliments make you uncomfortable because you don't believe them. Important RemindersYou're Not Broken - These patterns came from somewhere. They kept you and your lineage safe. Being perfect meant avoiding criticism. Overthinking meant fewer mistakes. People-pleasing kept the peace. These aren't character flaws—they're survival tools you don't need anymore. You Don't Have to Change Who You Are - Being ambitious isn't bad. Wanting to do things well isn't bad. We're changing your relationship to these things. You can be ambitious without being burnt out. You can have standards without being miserable. You can be successful AND satisfied. Small Shifts Add Up - These patterns took years to build, so be patient with yourself. Start by noticing when the patterns show up. Question one belief you've been carrying. Try shifting one small thing this week. The awareness is the first step. What to Do NextNotice the patterns - Just see them when they show up. No judgment, no story—just awareness.Question one belief - Is it actually true, or is it something someone told you?Shift one small thing - Say no to one thing. Rest without earning it. Send the email without rewriting it. Let something be good enough. Watch on YouTubePrefer to watch instead of listen? Head over to our YouTube channel to catch the full episode: @javerywellness Links Mentioned7-Day Self-Care Reset - Each day tackles one of these high achiever patterns with practical, doable actions specifically designed for women tired of running on empty. Download yours at: javerywellness.com/reset Ready for Personalized Support? - If you're realizing you don't want to carry this alone, our therapists at Javery Integrative Wellness Services are Black women who live this work daily. They understand what's happening because they've been there too. Complete the intake form when you're ready: javerywellness.com/get-started Connect with UsInstagram: @javerywellnessFacebook: @javeryIWSYouTube: @javerywellnessWebsite: www.javerywellness.com At Javery Integrative Wellness Services, we guide high-achieving Black women from overthinking to embodied wisdom, helping you break free from inherited survival patterns so you can create a life that feels as good on the inside as it looks on the outside.

    38 min

  4. JAN 30

    Uno Reverse: Living Life Through the Five Senses

    In this episode of Owning Pleasure as a Black Woman, we dive into sensory disconnection and emotional numbness—that feeling of moving through your life but not actually living it. Tune in as we explore why high-achieving Black women become disconnected from their senses, what this pattern is protecting you from, and what it costs when numbness becomes your baseline. If you're looking to understand why you achieve everything but feel nothing, you won't want to miss this one! Key Takeaways: ● Sensory disconnection is adaptation, not brokenness: When you've spent years being the strong one, your nervous system learns to protect you from overwhelm by disconnecting you from sensation. This wasn't a failure—it was survival. ● You can't selectively numb: When you turn down the volume on pain, exhaustion, and resentment to keep functioning, you also turn it down on joy, pleasure, and aliveness. The same mechanism that helps you survive prevents you from thriving. ● Understanding precedes reconnection: Trying to force yourself back into feeling without understanding why you disconnected often reinforces the pattern. Real reconnection begins with compassion for the version of you who needed numbness to survive. Listen Now: Ready to understand why you've been watching your life happen instead of living it? Hit play to discover why you can't feel anything anymore—and what that means you need! Links Mentioned: ● Free 7-Day Self-Care Reset: If you're tired of going through the motions and ready to explore what it feels like to actually feel again, download our free reset at javerywellness.com/reset ● Therapy Intake Form: If you're ready to move from understanding your disconnection to actually reconnecting with support, complete the intake form at javerywellness.com/get-started Connect with Us: ● Instagram: @javerywellness ● Facebook: @javeryIWS ● YouTube: @javerywellness ● Website: www.javerywellness.com About Javery Integrative Wellness Services: We guide high-achieving Black women from overthinking to embodied wisdom, helping you break free from inherited survival patterns so you can create a life that feels as good on the inside as it looks on the outside. Our culturally responsive therapists understand that for Black women, sensory disconnection often has layers of trauma, survival, and cultural conditioning woven through it—and we provide the support to safely reconnect.

    39 min
  5. See Yourself Differently w/ Laquel Wright

    JAN 16

    See Yourself Differently w/ Laquel Wright

    In this episode of Owning Pleasure of Black Women, we dive into the transformative power of boudoir photography with photographer Laquel. This isn't just about taking sexy pictures—it's about the profound experience of seeing yourself through a lens that celebrates rather than criticizes. Laquel shares how she creates safe, welcoming spaces for women to explore different sides of themselves, why most women have never experienced professional pampering, and what happens when high-achieving women finally give themselves permission to be seen. Tune in as we explore the intersection of creativity, rest, self-care, and the revolutionary act of prioritizing yourself—even when guilt shows up. If you're tired of being everyone's photographer but never in the frame yourself, you won't want to miss this one! Key Takeaways: Self-Care Isn't Selfish—It's Necessary: Laquel shares why creating moments for yourself (whether through photography, gardening, or reading in the tub) isn't indulgent—it's essential for maintaining your sanity and identity, especially during chaotic seasons of life.The Power of Being Seen: Most women never experience professional photography beyond maybe their wedding day. Boudoir sessions offer more than pretty pictures—they reveal parts of yourself that have always existed but you've never gotten to witness.Creative Rest is Real Rest: We discuss creative rest as one of the seven types of rest, and how tapping into your creative side (photography, sewing, reading, gardening) actually restores you in ways sleep alone cannot. Listen Now: Ready to discover what becomes possible when you give yourself permission to be seen, celebrated, and pampered? Hit play to explore how boudoir photography is helping women reconnect with parts of themselves they've been too busy to notice! Links Mentioned: Download the 7-Day Self-Care Reset: Ready to transition from survival mode to thriving? Get started with our free reset designed for high-achieving women who are tired of feeling guilty about prioritizing themselves. [Download here at javerywellness.com/reset]Ready for Deeper Transformation? If this conversation resonated and you're realizing you don't want to carry these patterns alone, our clinicians at Javery Integrative Wellness Services work with women like you every day. Complete your intake form at [javerywellness.com/get-started]Connect with Quail: www.laquelwright.com Connect with Us: Instagram: @javerywellnessFacebook: @JaveryIWSYouTube: @JaveryWellnessWebsite: www.javerywellness.com

    50 min

  6. JAN 9

    My Words for 2026: Space, Intuition, Invest

    In this episode of Owning Pleasure As A Black Woman, we're moving differently this January. Instead of the usual pressure to fix, grind, or reinvent yourself, I'm sharing the three words guiding my 2026: Space, Intuition, and Invest. Tune in as we explore why creating space isn't selfish—it's essential for capacity. Discover how your intuition didn't disappear, it just got drowned out by years of over-functioning and survival patterns. And learn why investing in yourself before crisis mode isn't indulgent—it's strategic wisdom. If you're tired of the annual January performance and ready to move through this year with intention instead of pressure, this episode is for you. Key Takeaways:● Space = Capacity, Not Laziness: Learn why creating space—internally and externally—is essential for high-achieving women who are constantly running but never truly present. Discover how lack of space shows up as irritability, numbness, and resentment, even toward people and commitments you care about. ● Intuition Is Body-Based Wisdom: Your intuition didn't disappear—it got quieted through years of overriding your body's signals. Explore how to reconnect with the body-based wisdom that helps you make aligned decisions and trust yourself again. ● Investment Is About More Than Money: Discover why choosing support sooner instead of later is strategic, not weak. Learn how investing your time, energy, and resources in yourself before you're depleted creates sustainable thriving instead of constant survival. Listen Now:Ready to move differently this year? Hit play to discover why creating space, trusting your intuition, and investing in yourself aren't selfish—they're essential for women who are ready to thrive, not just survive. Links Mentioned:● Start Therapy with JIWS: Ready to move from understanding to transformation? Our clinicians work with high-achieving women navigating exactly this. Complete the intake form at javerywellness.com/get-started. ● Download the 7-Day Self-Care Reset: Curious about what this work might look like but not ready for therapy yet? Get your free guide designed for women tired of survival mode at javerywellness.com/reset. ● Join Our Email List: Be the first to know about upcoming episodes, resources, and insights for high-achieving women ready to own their pleasure. Sign up here. Connect with Us:Instagram: @javerywellnessFacebook: @javeryiwsYouTube: @javerywellnessWebsite: www.javerywellness.com Rate & Review:If this episode resonated with you, take 30 seconds to leave a rating and review—it helps other women who need this message find it. Your support means everything!

    35 min

  7. JAN 2

    Uno Reverse: Expanding and Repurposing in 2025

    In this episode replay of Owning Pleasure As A Black Woman, I'm pulling back the curtain and sharing my personal words for 2025: expand and repurpose. If you caught our previous episode about choosing words over resolutions, you know how transformative this practice can be. Now I'm walking you through exactly how I selected these words and what they mean for my journey this year. These words represent my desire to deepen relationships, simplify life, and embrace the growth I've already achieved without adding unnecessary stress. Tune in for actionable tips on choosing your own words of the year and learning how to expand on the foundation you've already built. If you're ready to grow intentionally without burning out, this episode is your roadmap. Key Takeaways:• Why Words Over Resolutions Still Wins: Choosing words instead of specific goals helps you avoid the pass/fail mentality that leaves you feeling like a failure at year's end. Words create alignment and allow for flexible growth in multiple areas of your life—every action that connects to your word is a win, no matter how small. • My 2025 Word #1—Expand: This word is about growing intentionally in personal life, business, and self-care without adding stress or overwhelm. Expansion means deepening existing relationships, exploring new experiences, and allowing myself to take up more space in areas where I've been playing small. It's not about doing more—it's about going deeper and wider with what already exists. • My 2025 Word #2—Repurpose: Instead of constantly creating from scratch, this word reminds me to leverage existing work, content, and habits to create a more focused and impactful life. Repurposing honors the foundation I've already built and makes room for strategic growth. It's about working smarter, not harder, and recognizing that I don't need to reinvent the wheel to create value. Implementation Section:How to Choose Your Own Words: 1. Reflect on Where You Are Right Now What areas of your life feel ready for growth?Where have you been playing small or holding back?What foundation have you already built that you can expand upon?What feels heavy or redundant that could be streamlined 2. Choose One or Two Focus Areas (Maximum) Don't overwhelm yourself by trying to expand everywhere at oncePick the areas that feel most alive or most ready for growthRemember: You can expand in different areas throughout the year—you don't have to do everything in January 3. Remember This Critical Truth Healing isn't constant work. At some point, you need to live and enjoy the fruits of your laborYou've already done so much internal work—now it's time to experience the life you've been buildingExpansion doesn't mean more self-improvement projects; it means living more fully in the growth you've already achieved Questions to Guide Your Journey: Where in my life am I ready to grow without adding stress?What have I already created that I could use more strategically?What foundation have I built that's ready for the next level?Where have I been playing small that no longer serves me?What would feel spacious and aligned rather than overwhelming? Ready to create your most aligned year yet? Download the 7-Day Self-Care Reset to start building sustainable practices that support your expansion: javerywellness.com/reset Connect with Natasha:Instagram: @javerywellnessYouTube: @javerywellnessWebsite: www.javerywellness.com Ready to expand into your most authentic, thriving life? Start your journey with Javery Integrative Wellness Services: javerywellness.com/get-started Listen & Subscribe:Don't miss future episodes! Subscribe to Owning Pleasure As A Black Woman on your favorite podcast platform and join our community of high-achieving women who are expanding into their power while maintaining ease and joy.

    28 min

  8. 12/26/2025

    Uno Reverse: Reflecting on 2023 and Words for 2024

    In this episode of Owning Pleasure As A Black Woman, we're replaying our episode about flipping the script on traditional New Year's resolutions. If you've ever felt like a failure when you didn't hit your specific goals by December 31st, this episode is for you. I share her personal journey of replacing rigid resolutions with intentional words that guide her year—and how this shift transformed her approach to success, balance, and joy. Tune in as we explore how choosing just three words can help you make aligned decisions, create sustainable wins, and find more ease in your life. If you're a high-achieving woman who's tired of the pressure of perfection, you won't want to miss this one! Key Takeaways:• The Problem with Resolutions: Traditional resolutions are often too specific and create a pass/fail mentality that ignores all the progress you've made throughout the year. When you don't hit that exact goal (like losing exactly 20 pounds), you feel like a failure—even if you made incredible strides in other ways. • The Power of Words: Choosing 2-3 intentional words for your year creates flexibility and alignment without the pressure. Words like "active," "easy," "simple," or "fun" allow everything you do to count as a win. There's no right or wrong way to lean into your words—they simply guide your decisions and help you find your "no" when something doesn't align. • Natasha's 2023 Words—Easy, Simple, and Fun: After a year of making everything harder than it needed to be, Natasha chose these three words to guide her 2023. This practice helped her step away from perfectionism, create better boundaries, make decisions more easily, and reclaim joy in her business and life. The result? More brain space, more fun experiences, and accomplishments that actually felt sustainable. Implementation Section:How to Choose Your Words for 2024: 1. Reflect on 2023 What areas of your life feel most stressed or depleted?What do you want to feel more of in the new year?What would you like to decrease or let go of?Consider doing a Wheel of Life assessment to identify which areas need attention (Natasha discovered her "fun" bucket was dangerously low this way) 2. Identify 2-3 Words (Maximum) Keep it simple—more than three words leads back to overwhelmChoose words that represent the opposite of your current stress or the feeling you want to cultivateExamples: Rest, Active, Joy, Simple, Easy, Boundaries, Connection, Presence, Play, Abundance 3. Create Your Decision-Making Filter Use your words as buckets: Does this opportunity/commitment/decision align with my words?If it doesn't fit in one of your word buckets, it's easier to say noThis practice helps high achievers get consistent wins without the pressure of one massive goal 4. Build Habits Around Your Words Everything you do throughout the year that aligns with your words reinforces new patternsAfter 12 months, these aren't just words anymore—they've become integrated habits and ways of beingYou can choose new words next year or continue with the same ones if they're still serving you Questions to Guide Your Word Selection: What do I want to feel in 2024?Where am I most stressed right now?What would the opposite look or feel like?What did I have too little of this year?What brought me the most joy when I did experience it? Join the Conversation:Have you tried choosing words over resolutions? What are your words for 2024? I would love to hear from you! Share your words and experiences with our community. Ready to make 2024 your most aligned year yet? Join our email list to stay connected and get exclusive resources for prioritizing your pleasure and wellbeing: javerywellness.com/reset Connect with Natasha:Instagram: @javerywellnessFacebook: @javeryiwsYouTube: @javerywellnessWebsite: www.javerywellness.com Need support breaking free from perfectionism and creating sustainable change? Start your journey with Javery Integrative Wellness Services: javerywellness.com/get-started Listen & Subscribe:Don't miss future episodes! Subscribe to Owning Pleasure As A Black Woman on your favorite podcast platform and join our community of high-achieving women who are reclaiming their right to rest, boundaries, and pleasure.

    26 min
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About

A podcast for accomplished Black women ready to stop just surviving and start truly living. I'm Natasha Riley, licensed therapist and CEO of Javery Integrative Wellness Services, and this is where we move beyond talking about change to actually creating it. Each episode gives you practical tools to build a daily pleasure practice—the art of finding joy, presence, and fulfillment in your ordinary life. Because you've already proven you can achieve anything. Now it's time to learn how to enjoy it. This isn't about adding more to your plate. It's about being fully present with what's already there.

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