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This podcast is available on 7 platforms including Apple Podcasts, Spotify, and more. You can also use the RSS feed directly.

Does this podcast accept guests?

Yes, this podcast regularly features guests.

Because I've Healed

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by Asha Wilkerson

5.0(6 reviews)

56 episodes

Updated Daily

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Podcast Authority

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FairBased on show quality, social media presence, reviews, charts, and more

Quality83

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Engagement60

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Podcast Overview

You did everything right. And still... something's off. Not quite broken, but not quite right either. Because I've Healed is for high-achieving Black women who are ready to stop performing and come home to themselves. We have real conversations and give real solutions. Asha Wilkerson is a former attorney, healing guide, and retreat curator in Lisbon, Portugal. She's been where you are. She got out., and she came back to get you! New episodes drop regularly. Go deeper with Love Notes, a weekly email for women ready to trust themselves again.

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Publishing Since

1/8/2024

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🇺🇸 Charts #3

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Apple 142

Spotify 827

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Podcast Authority

Beta

FairBased on show quality, social media presence, reviews, charts, and more

Quality83

Social0

YouTube0

Engagement60

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excellent

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15 minutes

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Every 12 days

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Recent Episodes

July 14, 2026

Ep 56: Permission to Make a Different Decision

For a long time, I believed that keeping my word meant never changing my mind. But over the years, I realized something important. Sometimes we make decisions with the information we have at the time. Then life changes, or we change. We gather new experiences, new wisdom, and new data, and the decision that once felt aligned may no longer fit. In this episode, I'm sharing why I finally changed the name of this podcast from Because I've Healed to Because I'm Healing, and why that small change represents something much bigger. We talk about people-pleasing, keeping promises, making choices out of obligation rather than alignment, and why giving yourself permission to make a different decision isn't being unreliable. It's honoring who you are now. If you've been holding onto a career, relationship, responsibility, identity, or role simply because you've always done it, this episode is your reminder that you're allowed to choose again. Sometimes healing isn't staying committed to an old decision. Sometimes healing is trusting yourself enough to make a new one. (00:00) - Embracing Change: The Need for Permission(10:00) - The Power of Decision-Making and Self-Permission(18:03) - Redefining Roles and Responsibilities in Life Key Takeaways<ul><li>Healing is an ongoing process, not a destination.</li><li>You are allowed to make a different decision when you have new information.</li><li>Keeping your word should never require abandoning yourself.</li><li>People-pleasing often disguises itself as commitment.</li><li>Your body can become a trustworthy guide in decision-making.</li><li>Roles that once served you may eventually become too heavy to carry.</li><li>Choosing yourself is not selfish; it prevents burnout.</li><li>Sometimes changing course isn't changing your mind; it's honoring who you've become.</li><li>Your life today deserves decisions made with today's wisdom, not yesterday's circumstances.</li></ul>

July 7, 2026

Ep 55: Fight. Flight. Freeze. Fawn. What Your Body Is Trying to Tell You

Have you ever found yourself completely staring at a blank screen, unable to reply to emails or cross items off your to-do list, and immediately labeled it as laziness or procrastination? I’m pulling back the curtain on a deeply personal reveal. Recently, I found myself sliding from a state of high anxiety and overfunctioning straight into a deep freeze mode, and I didn't even notice the shift until I started explaining the nervous system to someone else. In this episode, I talk about what it actually means when our bodies hit a wall. As Black women and high-achievers, we are conditioned to stay in prolonged states of survival because our environments rarely feel safe enough to prioritize deep peace or rest. I break down the four primary nervous system responses: Fight, Flight, Freeze, and Fawn, and how they show up disguised as productivity, perpetual busyness, avoidance, and people-pleasing. You aren't broken, and you aren't lazy. Your body is simply doing exactly what it learned to do to protect you. Let’s talk about how to meet ourselves with radical self-compassion and move through it in real time. (00:00) - The Journey of Healing and Growth(02:49) - Understanding the Nervous System's Response(05:45) - Navigating Fight, Flight, Freeze, and Fawn Modes(09:03) - Personal Experience with Overwhelm(11:45) - Recognizing and Addressing Overwhelm(15:12) - Seeking Support and Making Changes(18:06) - The Importance of Self-Compassion(21:08) - Finding the Right Support(24:03) - Communicating Needs and Setting Boundaries(26:55) - Creating Opportunities for Rest and Growth Key Takeaways• Fight, flight, freeze, and fawn are survival responses, not personality flaws.• High achievers often stay in survival mode so long that it begins to feel normal.• Freeze mode isn't laziness. Sometimes it's your nervous system hitting a wall.• Your body is always communicating with you.• Healing isn't about forcing yourself through overwhelm. It's about learning what your body needs next.• Sometimes the most healing thing you can do is ask for different support.• You don't have to be completely healed before you can continue growing.

June 30, 2026

Ep 54: How to Journal When You Don't Know What to Write

If you are a high-achieving woman who has spent years in survival mode, journaling can feel incredibly intimidating. We’re often told to "just write your feelings down," but when you’ve been disconnected from your body just to get through the day, you look at a blank page and completely freeze. You might worry you're doing it wrong, or your brain instantly tries to edit every sentence before your pen even hits the paper. In this episode, I want to demystify the practice of journaling and examine it through neurological and somatic lenses. Writing by hand isn't just about recording facts; it’s a physical act that slows down your racing thoughts and creates a powerful mind-body loop. I'm breaking down three simple, unconventional journaling exercises designed to bypass your inner critic, release low-grade stress, and help you start exactly where you are. 00:00 - Introduction to Journaling Challenges02:12 - The Neuroscience of Handwriting06:00 - Journaling Exercises: Writing From Feelings15:39 - Unsent Letters: Emotional Release22:17 - The Drain: Clearing Emotional Clutter Key Takeaways✨ Journaling is not a writing skill. It's a self-connection skill.✨ Handwriting slows your brain down enough to process what you're experiencing rather than simply react to it.✨ The emotion underneath the goal matters more than the goal itself.✨ You don't need to know how something will happen before you allow yourself to feel what you want.✨ If you're disconnected from your emotions, start with what is easiest to access. Even irritation, frustration, or complaints.✨ Sometimes emotional clarity comes after writing, not before.✨ There is no "right way" to journal.✨ Recognizing your emotions, staying connected to them, and articulating them are all learnable skills.✨ The goal isn't to write perfectly.✨ The goal is to hear yourself. Connect With Me<ul><li>Threads: Come hang out and share your thoughts with me over on Threads at <a href="https://www.google.com/search?q=https://www.threads.net/%40AshaWilkersonESQ" target="_blank" rel="noreferrer noopener">@AshaWilkersonESQ</a>. </li></ul> <ul><li>Community: Leave a comment on this podcast episode and let me know which of these three exercises landed best in your spirit this week. </li></ul> Enjoyed This Episode?Share it with a friend who keeps saying they should journal but never knows where to start. And if you try one of these exercises this week, I'd love to hear how it goes. Come home to yourself. 🌿

56 total episodes available

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Frequently asked questions

Have a different question and can't find the answer you're looking for? Reach out to our support team by sending us an email and we'll get back to you as soon as we can.

What is Because I've Healed?: You did everything right. And still... something's off. Not quite broken, but not quite right either.

Because I've Healed is for high-achieving Black women who are ready to stop performing and come home to themselves. We have real conversations and give real solutions.

Asha Wilkerson is a former attorney, healing guide, and retreat curator in Lisbon, Portugal. She's been where you are. She got out., and she came back to get you!

New episodes drop regularly. Go deeper with Love Notes, a weekly email for women ready to trust themselves again.
How often does this podcast release new episodes?: This podcast updates daily.
Where can I listen to this podcast?: This podcast is available on 7 platforms including Apple Podcasts, Spotify, and more. You can also use the RSS feed directly.
Does this podcast accept guests?: Yes, this podcast regularly features guests.

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