A multimedia book

Welcome to GMG's Emotional Wellness Toolbox

This multimedia book was created by some of the amazing mentors and mentees of the organization.
It was made possible by the The Civic Engagement Committee's It's Our Money Grant.

These tools shared by our members, are not intended to replace professional help but can be used to support you in the moment.
We invite you to flip through the pages and enjoy spoken words videos, poetry, tips and ideas for wellness.

Michelle Jervis-White
Founder,

"Just because no one else can heal or do your inner work for you, doesn't mean you should or need to do it alone.

Lisa Olivera

Our Mission
Girls Mentor Girls create opportunities for black and Latinx youth who Identify as girls to embark on a voyage of self-discovery and self-determination through peer mentorship and community connections -- brave spaces where they are empowered to build strong supportive relationships, overcome adversity, and become leaders in their community and beyond.

Our Vision
Girls Mentor Girls envisions a world where there is no glass ceiling for black and Latinx girls. A world in which they are empowered, inspired to empower others, and radically transform their communities.

(Poetry as a tool for healing)

Just Remember
By: Chrystal Quainoo

As we sit here today,
Unsure of who we are supposed to be,
what we were meant to do,
And how to fulfill it
Just remember,
That life is what you make it be.

As we sit here thinking,
What will happen tomorrow?
Where will we be in the long run?
How should we live our lives?
Just remember,
That life is full of things to discover.

As we sit here worrying,
How we can make it,
What can happen from now,
How will our life end,
Just remember,
That life goes on.

(Using writing as a tool for healing)
Chrystal Quainoo

Throughout my entire life I have felt the need to code switch to fit in. Growing up being apart of Ghanaian culture and American culture, I felt the need to act "more American" with my American peers and "more Ghanaian" around my Ghanaian peers and not be my full self depending on the people around me. Many people that have grown up around many cultures experience what I experience and though having to code switch because of the different cultures seems mandatory, I had to learn that it wasn’t. It was hard to be myself and express all parts of myself no matter who I was with but first, I had to stop being embarrassed of myself and trying to fit in. For doing that I started learning more about both my cultures and getting involved in it. I did this by asking people a part of them questions about traditions, how the culture came to be, and other things. Secondly, I started involving each part of me in my day to day life. Then I started not caring what people will think or say about me. Doing all three of these things helped me be able to fully express myself without caring what people will think about me.

Breath Work for Wellness
Pranayama is conscious of breathing. It's about paying close attention to the reaction of the body during pranayama. There are some problems that can come from practicing pranayama. The people who should practice pranayama are those who can really control the breath. Those who suffer from shortness of breath or other breathing problems should not attempt pranayama until they are ready for it. There are Asanas that increase the volume of air that goes into the lungs which helps the body become prepare for pranayama. These skills should be taught first with the help of a great teacher. I find this idea compelling because everything a person does in yoga has a purpose. Yoga practices like pranayama are tailored differently for each individual's needs. This shows how yoga is for everybody, no matter the shape or size because yoga has many different purposes that can be changed to meet someone's goals. The pranayama practice is mainly focused on inhalation, exhalation, and holding in the breath. However, exhalations are important because of the bad energy that is being released and reduce avidya. This is important because by controlling or being aware of your breathing can help you throughout your health/life. This can help you open your chest and it can help people understand the world around them and why they act the way they act. For instance, a person on the train bumps you while getting on the train, you would usually tell the other person that pushed you to say excuse me. But instead, you breathe in and realize this person may be having a bad day that made him act this way towards you. Clearly, Pranayama helps people to become conscious of other people's feelings and help people become aware of their breathing.
Written by: Nanii Peralta

Alonza Leiva Alvarez

Smart devices today have caused people to become more connected with the media and less connected with themselves. Excessive use of smart devices are also affecting our ability to focus on tasks, our memories and overall society in a negative way. People today would be in small gatherings but would still be on their phones which makes them disconnected from the outside world. Being on social media and other smart devices leads to dissociation and other mental illnesses. In order to fix these issues people need to learn how to moderate the amount of time spent on their smart devices.