As a Black female youth, your journey through life is uniquely powerful and filled with possibilities. Udada is dedicated to supporting and empowering you on this path of self-discovery and growth. Our website is a treasure trove of culturally relevant resources and information, carefully tailored to your experiences.

We understand that your potential is limitless, and your well-being is of paramount importance. That’s why we provide an extensive Toolbox filled with tools and resources designed to help you become the best version of yourself.

At the Udada Project, we firmly believe that knowledge is a catalyst for change. We invite you to educate yourself through our comprehensive resources and join us in reshaping the conversation about mental health and personal growth within our community.

Together, we can illuminate the path to a brighter future for Black female youth, where your dreams and aspirations are fully realised. Explore, learn, and thrive with Udada! Your journey is our shared journey, and together, we can empower and uplift one another as we navigate the exciting road ahead.

Videos on Stress Reduction Techniques

Stress is an everyday challenge that many of us encounter, but rest assured, there are effective methods to help you navigate it. We have thoughtfully handpicked a selection of video tutorials hosted by professionals who specialize in stress reduction. Our aim is to equip you with techniques that not only promote relaxation and diminish anxiety but also empower you on your path to mental well-being.

Progressive Muscle Relaxation

Video: Progressive Muscle Relaxation: An Essential Anxiety Skill
Hosted by: Emma McAdam, Licensed Marriage and Family Therapist

Join Emma McAdam, Licensed Marriage and Family Therapist as she guides you through Progressive Muscle Relaxation. This technique is your key to releasing pent-up muscle tension and discovering a serene inner calm.

Box Breathing Technique

Video: Box Breathing Technique with a 5-2 Pattern: Calm Anxiety, relax your Mind
by: Jodi Aman, Certified Mindfulness Coach

Meet Jodi Aman, a certified mindfulness coach, and embark on a journey to master the Box Breathing technique. This powerful exercise has the potential to soothe your mind and bring you back to center. Learn how to breathe your way to inner peace.

Guided Imagery for Relaxation

Video: 10-Minute Guided Meditation for Beginners to Clear Thoughts
Hosted by: Jessamyn Stanley, Yoga Instructor

Jessamyn Stanley offers an important insight: the pursuit of perfect peace and calm may be elusive. Instead, she suggests acknowledging your thoughts. Over time, this inner dialogue will quiet, revealing a serene state. Give her 10-minute beginner’s meditation a try and let us know how it affects you.

A Reminder

Remember that it is okay to seek support and talk about your feelings with trusted individuals. These techniques are meant to complement professional help, and if you’re experiencing severe stress or mental health concerns, don’t hesitate to reach out to a mental health professional for guidance and support.

Udada is here to support Black female youth in their journey to mental wellness. We hope these stress reduction techniques help you find peace, calm, and resilience.

Recommended Reading List

Books for Nurturing Mental Well-Being

Welcome to our meticulously curated list of books and articles, designed exclusively for Black Female Youth. At Udada, we recognize the paramount importance of cultivating mental well-being. These resources have been thoughtfully selected to offer guidance, insights, and empowerment. Dive into these invaluable reads as you embark on a transformative journey toward enhanced mental health and self-discovery.

The Unapologetic Guide to Black Mental Health
Author: Rheeda Walker
Explore the multifaceted aspects of mental health within the Black community and gain invaluable insights and guidance.

Sister Outsider: Essays and Speeches
Audre Lorde
Audre Lorde’s seminal work delves deep into the intersection of identity, race, and mental well-being.

Black Pain: It Just Looks Like We’re Not Hurting
Terrie M. Williams
A compassionate exploration of the mental health struggles faced by Black individuals, offering a path to healing.

The Body Is Not an Apology: The Power of Radical Self-Love
Sonya Renee Taylor
Discover the transformative power of self-love and self-acceptance as foundational elements of mental health.

Black Women’s Mental Health: Balancing Strength and Vulnerability
Stephanie Y. Evans, Kanika Bell, and Nsenga K. Burton

Interdisciplinary exploration of the challenges Black women face in their mental health journey. The book covers topics from stress to healing and parenting. It rejects stereotypes, offering a new framework for wellness, blending theory, personal narratives, and policy discussions. The collection, reflecting feminist praxis, provides concrete recommendations for health professionals to understand and address the unique mental health needs of Black women.

Willow Weep for Me: A Black Woman’s Journey Through Depression

Author: Meri Nana-Ama Danquah
A moving memoir by Meri Nana-Ama Danquah, detailing her lifelong battle with depression as an African American woman. The narrative offers rare insights into the challenges faced by Black women dealing with depression in a society that idealizes them as strong caregivers. Danquah’s honest and eloquent portrayal calls out to all women silently suffering, delivering a message of recovery and empowerment. The memoir is a testament to Danquah’s resilience, as she emerges from darkness to reclaim her life.

Bipolar Faith: A Black Woman’s Journey in Depression and Faith
Monica A. Coleman
Explores the profound intersection of faith and mental health in the life of a Black woman grappling with bipolar disorder.

The Ebony Exodus Project: Why Some Black Women Are Walking Out on Religion–and Others Should Too
Author: Candace R. M. Gorham
Offers diverse perspectives on religion’s impact on mental health within the Black community.

Candice Carty-Williams
A compelling novel that delves into themes of mental health, identity, and relationships in the life of a young Black woman.

Not All Black Girls Know How to Eat: A Story of Bulimia
Author: Stephanie Covington Armstrong
A candid account of a Black woman’s battle with bulimia and her transformative journey toward recovery.

Talking Back: Thinking Feminist, Thinking Black
Author: Bell Hooks
Reflects on the concept of “talking back,” learned in childhood as speaking as an equal to authority and daring to have an opinion. This collection of personal and theoretical essays delves into hooks’ signature issues of racism, feminism, politics, and pedagogy. She discovers that breaking silence is a defiant gesture for the oppressed, colonized, and exploited, fostering healing and paving the way for new life and growth. The book explores the transformative power of speaking out against injustice and inequality.

Black Fatigue: How Racism Erodes the Mind, Body, and Spirit
Book: Mary-Frances Winters
An exploration of how systemic racism affects mental health and overall well-being.

Weary and Fatigued: Added Weight of Being Black
Clifton Wilks
Offers profound perspectives on the emotional and psychological toll of being Black.

The Unapologetic Guide to Black Mental Health: Navigate an Unequal System, Learn Tools for Emotional Wellness, and Get the Help You Deserve
Author:  Rheeda Walker
A comprehensive guide to navigating the mental health system and fostering emotional well-being within the Black community.

Articles and Web Resources

Therapy for Black Girls
An empowering online space dedicated to promoting the mental wellness of Black women and girls.

Berkley News: Does Being a ‘Superwoman’ Protect African American Women’s Health?
Explores the impact of the “strong black woman” stereotype on the health of African American women confronting racial discrimination.


This meticulously curated list provides a diverse array of perspectives and resources to empower and support Black Female Youth on their unique mental health journeys. Take your time, explore, and remember that prioritizing self-care is an essential step in nurturing your mental well-being. Your mental health matters, and we’re here to help you thrive.

Worksheets & Guides

Mental Health Meter

Understand your mental health to gauge your mental well-being by using the Mental Health Meter.