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30-Day Holistic Healing Plan for the Heartbroken Indo-Caribbean

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By: Nievana Judisthir


After experiencing heartbreak from family, friends, and poisonous arrows from Cupid, I embarked on a profound healing journey last year that transformed my life. I found myself grappling with deep emotional wounds leaving 2022, feeling lost and disconnected from myself. It was then that I realized that true healing requires more than just time—it demands intentional reflection, self-compassion, and, more importantly, a holistic approach.


I began to explore healing practices rooted in my Indo-Caribbean heritage, incorporating shadow work, mindfulness, and cultural traditions that had been part of my upbringing. From meditation and journaling, to connecting with my roots through food, music, and spirituality, I slowly began to mend the broken pieces of my soul.


By nurturing my emotional well-being through these holistic and intentional practices, I gained new insights into the strength that comes from embracing both vulnerability and resilience. Now, I’m sharing what I’ve learned with you, in hopes of offering a beginning approach to healing that combines cultural practices, self-care, and mindfulness. Whether it’s shadow work, journaling, or reconnecting with one’s heritage, I hope my healing plan inspires you to find peace and strength as you navigate their own path to healing.


 


Week 1: Acknowledging the Pain and Beginning Self-Care


Day 1-3: Shadow Work & Journal Prompts


  • Focus: Identifying feelings of heartbreak, guilt, anger, and abandonment.


  • Shadow Work: Write a letter to the person who hurt you but do not send it. Express all the things you couldn’t say.


  • Journal Prompt:

    • What emotions are most intense right now, and why?

    • What do you feel you’ve lost, and what do you fear?

    • How can you forgive yourself in this situation?


Activities:

  • Create a "letting go" ritual. Use agarbati to represent purification and release, more specifically in the scent of lavender. Indo-Caribbean incense rituals can provide a physical act to match your emotional release.

  • Take a nature walk or visit a park—outdoors will help ground your emotions.


Books:

  • The Ramayana: Focus on Sita's journey through suffering and resilience, drawing parallels to feminine strength. A translated and condensed copy will do.

Note: You do not have to be a practicing Hindu to read this text.


Lifestyle & Wellness Tips:

  • Begin your day with a simple stretching routine.

  • Get 8 hours of sleep.

  • Limit social media; take a temporary break from platforms that might cause comparison or hurt.


Things to Avoid:

  • Reaching out to the person who hurt you.

  • Overindulging in comfort foods or alcohol.


Recipe:

  • Pepperpot (Guyanese-style with a mild twist to comfort). A hearty meal to nourish your soul. Find a recipe on Google that works best for you.



Day 4-7: Meditation & Reflection


Meditation:

  • Focus on deep breathing techniques. Use YouTube guided meditation videos to ground yourself in Indo-Caribbean rhythms. Incorporate Indian classical, reggae, soca, or chutney music.


Journal Prompt:

  • What does my ideal future look like now that this chapter is over?

  • What did I learn from this relationship with _________________?


Activities:

  • Listen to old Indo-Caribbean folk songs and connect with your heritage through comfort.

  • Start decluttering your personal space to symbolize removing negative energy.


Shows & Movies:

  • Watch a Bollywood classic like Kabhi Khushi Kabhie Gham or Hum Saath Saath Hain. Reflect on the strength of familial love and individual resilience.


Recipe:

  • Dhal puri and any vegetable curry. Incorporate turmeric and ginger, which have healing properties when consumed. This light yet fulfilling meal connects you to the roots of Indo-Caribbean cuisine.



Week 2: Exploring Inner Growth and Healing


Day 8-10: Self-Reflection & Empowerment


Shadow Work:

  • Write down patterns you’ve noticed in relationships. Explore your fears and unresolved traumas.


Journal Prompt:

  • What are the boundaries I need to enforce in future relationships?

  • How do I love myself unconditionally?


Books:

  • I Am Malala - For inspiration and empowerment through adversity.


Activities:

  • Try yoga! There are several YouTube channels with yoga tailored for emotional healing.


Lifestyle & Wellness Tips:

  • Begin a routine of morning affirmations, particularly focusing on self-love. Say them in front of a mirror for a deeper cultural connection.


Recipe:

  • Make pholourie with tamarind chutney, a cultural snack that’s light and flavorful, symbolizing simple joys.



Day 11-14: Fostering Connection & Gratitude

Meditation:

  • A guided meditation focusing on releasing negative emotions and cultivating gratitude.


Journal Prompt:

  • What are three things I’m grateful for today?

  • How does heartbreak open space for something better?


Activities:

  • Connect with family elders. Share stories and listen to their advice—this fosters connection and reminds you of your cultural strength.


Movies:

  • Watch Monsoon Wedding, a cross-cultural movie showing the complexity of family, relationships, and love.


Recipe:

  • Fried plantain with a side of channa (chickpeas). It’s grounding and comforting, reminding you of your roots.



Week 3: Rediscovering Yourself


Day 15-18: Self-Discovery


Shadow Work:

  • Write a letter to your future self, describing how you overcame heartbreak.


Journal Prompt:

  • What are the passions I set aside in this relationship?

  • How will I nurture myself from here forward?


Books:

  • Two Times Removed ed. by Tiara Jade Chutkhan. The journey of shared experiences parallels your own path forward.


Activities:

  • Create a vision board that reflects your future dreams and desires.

  • Dance to Indo-Caribbean music, letting your body release tension and stress.


Lifestyle & Wellness Tips:

  • Hydrate often—consider coconut water, which is a culturally relevant, refreshing drink.

  • Prioritize a skincare routine with natural products, including turmeric masks.


Recipe:

  • Make roti and experiment with different curries (aloo, channa, or meats). Cooking can be a mindful practice that brings comfort.



Day 19-21: Embracing New Beginnings


Meditation:

  • Focus on self-compassion. Use a YouTube video that centers on building self-kindness. Surround yourself with soothing Indian classical music.


Journal Prompt:

  • What is one thing I love about myself?

  • How can I celebrate my culture and personal growth?


Activities:

  • Take a creative class or explore creating traditional Indo-Caribbean textiles.

  • Explore local Indo-Caribbean stores, events or festivals to reconnect with the joy of community.


Movies:

  • Watch Water (by Deepa Mehta) to explore themes of femininity, cultural struggles, and resilience.


Recipe:

  • Mango achar with paratha. The spicy-sweet combination represents the duality of emotion during heartbreak and healing.



Week 4: Moving Forward With Intention


Day 22-25: Refocusing Your Energy


Shadow Work:

  • Identify any last lingering emotional patterns you want to let go of and journal about forgiveness.


Journal Prompt:

  • What does forgiveness mean to me?

  • How will I maintain emotional boundaries in the future?


Books:

  • Coolie Woman: The Odyssey of Indenture by Gaiutra Bahadur. Focus on the greater history of your people and learn forgiveness here.


Activities:

  • Start a fitness routine—try Latin or Bollywood dance workouts. Exercise releases endorphins and improves mood.


Lifestyle & Wellness Tips:

  • Try intermittent fasting for a few days. It’s a practice in many Indo-Caribbean homes for both physical and spiritual cleansing.


Recipe:

  • Callaloo and pumpkin with a side of brown rice. These vegetable dishes are nutrient-rich and nurturing.



Day 26-30: Gratitude and Inner Peace


Meditation:

  • A full-body relaxation meditation to center yourself as you close this journey of healing.


Journal Prompt:

  • How has my relationship with myself changed this month?

  • What intentions do I set for future relationships?


Activities:

  • Visit a holy place or cultural community center for reflection. Reconnect with your spiritual side.


Shows:

  • Watch Bride and Prejudice, a light-hearted yet culturally rich film.


Recipe:

  • Make sweet rice (kheer), representing new beginnings.

 
 
 

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Brown Gyal Diary is an international organization creating a space that contributes to the mental wellbeing of Indo-Caribbean young women. Through collective action, we are exploring cultural identity to better understand ourselves. Through creative content, community engagement, and advocacy projects, we are defining what it means to be Indo-Caribbean through our own stories. Indo-Caribbeans reside all over the world; some of which have the ability to belong, and some of us are positioned in parts of the world where we have no access to cultural understanding or unity within our community. Brown Gyal Diary provides both worldwide awareness through our digital footprint and affirmative action through our desire to provide a safe space for Indo-Caribbean women. 

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