While I find beauty in each, there is something deeply sacred about witnessing the beginning of a new day. A reminder that every morning is a gift filled with gratitude, fresh mercies and endless possibilities. For me that’s therapeutic!

Some of my most beautiful and cherished memories have been captured beneath the first light of dawn and the glow of the setting sun, just like the photo below.

Yet sunrise and sunset have come to represent something even deeper.

We often see those words in obituaries or engraved on tombstones—a simple way of marking the beginning and end of someone’s earthly journey.

I’ve reflected on that often over the past few years and most recently after saying goodbye to my beloved mother-in-love, Mama Z, who lived a beautifully blessed 97 years.

She was one of the sweetest people I’ve ever known—kind, humble, funny, wise and deeply prayerful. Every conversation with her left you better than she found you. One piece of wisdom she often shared with me came from Proverbs 19:21:

“Trecia girl, we can make all the plans we want, but whatever the Lord wills...”

Her voice saying those words is forever imprinted on my heart and they continue to resonate with me, especially in this season of my life.

God has already ordained our sunrise and our sunset. He knows the number of our days and He knows every dash in between. While there is so much we cannot control, He has given us the gift of free will. Every sunrise is another opportunity to choose to trust Him, to forgive, to heal, to love, to grow and to become the person He created us to be.

Mama Z was at peace with herself and with the assignment God had given her on this side. She was ready to go home to Heaven. What a beautiful testimony of a life lived in faith.

Death always causes me to reflect on how many dreams, callings and God-given purposes never come to fruition—not because God withheld them but because fear, shame, limiting beliefs, unforgiveness or unhealed emotional wounds kept people stuck.

I understand how different our lives could be if we gave ourselves permission to receive God’s grace, seek the help we need and believe that healing is possible.

As long as we are blessed to witness another sunrise and sunset, I believe God is extending His grace. Each day is another invitation to trust Him more deeply and to live in the fullness of His promises.

That is one of the reasons I felt led to dedicate Episode 2 of My Story Medicine to the topic of shame. Shame is something every one of us can identify with in one way or another and I believe it is one of the greatest barriers to living the purposeful and fulfilling life God has called us to.

In this episode, I sit down with psychiatric nurse practitioner Natacha Pierre to discuss how shame quietly shapes our thoughts, relationships, and decisions—and how healing begins when we bring it into the light.

I hope you’ll take some time to listen:

My Story Medicine

Getting Unstuck from Shame

Listen now

a month ago · 5 likes · 2 comments · Trecia A Lozano (Dr.TLo)

This week, I encourage you to pause and enjoy as many sunrises and sunsets as you can.

Remember, every sunrise is another opportunity to choose faith over fear, healing over shame and purpose over regret.

And even more than that...

Let the Son shine in.

Be blessed,

Trecia (Dr. TLo)
Host, My Story Medicine Podcast

My Story Medicine Instagram

I talk a lot about how psychotherapy has helped me on my healing journey and I’ll always encourage others to be open to getting professional support.

I also come from a culture where we were taught, “Don’t talk about your business.” What happens in this house stays in this house.”

Truthfully, I still hold those values close. Over the years—sometimes the hard way—I’ve learned that oversharing with the wrong people can carry real consequences. Discernment about who you let into your story is wisdom not weakness.

But here’s what I’ve also come to understand that the desire to heal, to be heard and to receive wisdom is not new.

In fact, the very first therapist I ever knew was my grandmother.

The Original Circle

As a child, it was common—at least once a day—for someone to pass by our house calling her name.

We’d run and holler, “Momma! Someone’s outside calling you! Mr. or Ms. So-and-So is here!”

And on the days she was selling, customers would linger. One by one, they’d stay a little longer than planned. Before you knew it, there was a whole circle of people talking, laughing or wearing expressions that told you something serious was being discussed.

Children weren’t allowed in adult conversations of course but that didn’t stop us from eavesdropping.

My grandmother was always filled with wisdom. She had a way of leaving people with something they could carry home—an encouragement, a lesson or a truth they needed for the journey ahead.

She taught us many sayings over the years but one has been sitting with me lately is

“Mek do with what you have.”

She meant it in the practical sense—learn to be content with what’s in your hand.

But in this season of my life, I hear those words differently.

“Mek do with the gifts you have.”

My gift of encouragement.
My gift of discernment.
The calling to share my story.
The community I’m building through this podcast.

What I already carry is enough to begin.

And I believe the same is true for you.

When a Therapist Isn’t Accessible

I know that for many people, getting professional help isn’t as simple as making an appointment. There are real barriers such as trust, finances, location, technology and cultural stigma that can make therapy feel out of reach.

And I see you. I honor that reality completely.

While I believe in the value of professional support, I’ve also learned that healing often happens in the small choices we make every day.

The truth is, our minds and bodies respond to simple practices that nurture connection, reduce stress and support our overall well-being. These practices aren’t a replacement for therapy, medical care, or medication when needed. But they can be meaningful tools along the journey.

They don’t require a prescription, a copay or a waiting list.

They simply require consistency and a little grace for yourself.

Here are a few pieces of my daily medicine.

My Daily Medicine

🙏 Prayer

Connecting with God, even briefly as that is my foundation. Sometimes my favorite prayer spot is the shower. Just me, the water and an honest conversation with God.

One of my anchor scriptures is Philippians 4:6-7:

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

That peace is real. I’ve experienced it in my hardest moments. And I keep coming back to it.

👯‍♀️ Human Connection

We live in a world of social media and while I’m grateful for the ways it helps us stay connected, I’ve learned there’s no substitute for genuine human connection.I’m talking about a real conversation or a meal with a friend who makes you laugh until your stomach hurts.

This matters more than we realize.

💪 Movement

Exercise has been part of my routine for years. I have a consistent workout routine. Beyond the physical benefits, what I’ve come to treasure most is my gym community.

Before or after class, something beautiful happens. We check in on each other, we laugh, we vent, we remind each other of something I’ve made my own personal anthem:

“I can do hard things”

Move your body and find your people. Those two things together are powerful medicine.

😂 Laughter

I’ve made a decision that I am going to laugh more and take things less seriously.

Life is heavy enough without me adding to the weight. Laughter—real from your belly laughter is medicine. It lowers cortisol, it connects us, it reminds us that not everything needs to be a crisis.

Laugh it off. Give yourself permission to find the joy in ordinary moments.

In Case You Missed Episode 3...

In Episode 3, I had a beautiful conversation with my friend Crystal Samuels, who uses meditation as a form of daily therapy and teaches others to do the same in her practice.

Crystal shared her personal journey through burnout and how meditation became an essential part of her shift from surviving to thriving.

Her story is honest, practical and deeply encouraging. I think you’ll love it.

👉 Listen to Episode 3 here:

My Story Medicine

From Surviving to Thriving

Listen now

a month ago · 5 likes · Trecia A Lozano (Dr.TLo)

An Encouraging Possibility this week:

I want to encourage you to tap into the small things you can already control in your daily life to support your well-being.

Maybe it’s:

• Five extra minutes in prayer before the day begins

• A walk on your lunch break instead of scrolling

• Singing your favorite song out loud in the car

• Calling that friend you’ve been meaning to check on

• Laughing—on purpose—at something today

You don’t have to overhaul your life to start healing.

Start small.

Stay consistent.

Be patient with the process.

Mek do with what you have.

And what you have may already be more than enough to begin.

Until next time, be kind to yourself.

With love and encouragement,

Trecia “Dr. T-Lo”
Host, My Story Medicine Podcast

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One of the highlights of my trip was celebrating my aunt, Mrs. Melvina Eldora Samuel, as she officially launched her book, The Classroom: The Life and Times of a Teacher.

What made the occasion even more meaningful was that it was held at the Deane-Glasford Primary School in St. Kitts—the very school where she taught and served as principal for many years, and where I was once a student. It was a beautiful full-circle moment and a tremendous success.

My aunt and I share a special bond. During part of my childhood, I lived with her, and she has remained a constant source of love, wisdom and encouragement in my life. She is a humble woman of faith who understood her calling to teach from a very young age. In 2023, she was nationally recognized by the Government of St.Kitts with the Star of Merit for her loyal and devoted contributions to education in St. Kitts.

When I began my podcast journey, she became one of my biggest supporters—praying for me, encouraging me and helping me navigate moments of imposter syndrome and self-doubt.

After listening to my first podcast episode, where I shared the story of the day she told my siblings and I that our mother had left the island, I received a text from her:

“Sounds good, but call me later.”

Needless to say, I braced myself. 😊

Instead, she reminded me that obedience is better than sacrifice and then offered an apology for how she delivered that news all those years ago. She shared that she simply did the best she could with what she knew at the time and that she didn’t fully understand then what she knows now about childhood development and the lasting impact certain moments can have on a child.

I immediately reassured her that no apology was necessary.

Everything unfolded exactly as it was meant to. I have always been grateful for the role she played in my life, and I never viewed that moment through a lens of blame. In fact, our conversation reinforced why these discussions are so important.

Most of us are simply repeating what we were taught, what we observed, or what was modeled for us. It doesn’t make us bad people—it makes us human.

Healing often begins when we look back with compassion instead of judgment.

Breaking unhealthy cycles isn’t about assigning blame; it’s about increasing awareness, extending grace, and choosing a different path moving forward.

Sometimes the greatest gift we can give ourselves—and others—is the understanding that we all did the best we could with what we knew.

And when we know better, we can do better.

Before you go, I’d love to invite you to continue the conversation.

The story I shared in this week’s dose is one of many that have shaped my healing journey. If you’ve ever struggled with childhood wounds, self-doubt, forgiveness or finding the courage to tell your story, I encourage you to listen to Episode 1 of the My Story Medicine Podcast:

✨ From Pain to Purpose: A Healing Journey — Faith, Therapy, and the Courage to Heal and Become Whole

Listen here:

My Story Medicine

From Pain to Purpose: A Healing Journey

Listen now

a month ago · 4 likes · Trecia A Lozano (Dr.TLo)

You can also explore the other episodes of My Story Medicine on Substack, Apple Podcasts and Spotify, where we continue the journey of healing, growth and restoring joy through honest conversations about faith, therapy, purpose and personal transformation.

If this newsletter resonated with you, please consider sharing it with a friend who may need the reminder that healing is possible, growth is available, and their story still has purpose.

💚 Your Weekly Dose: Healing begins when compassion replaces blame—both for ourselves and for others. When we extend grace to our past, we create space for growth, understanding, and healing.

With gratitude,

Trecia (Dr. T-Lo)

My Story Medicine
Healing your story is medicine for your soul.

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Today, I want to pause and acknowledge the father figures in my life both those who are still with us and those who will forever hold a place in my heart.

✨ To the angels:

Although I have few memories of my grandfather, every time I look at my mother’s beautiful cheekbones—and see the reflection of my own—I see a piece of him. Today, I celebrate that connection and the beauty he passed down through generations.

My Uncle Franco—one of my last memories with him was dancing at my wedding. I also remember a simple conversation we had years ago about relationships, a conversation that helped save me from making another painful decision.

My friend Kristina’s father Mr.Arnwine taught me something that has stayed with me my entire life. During a brief meeting, he showed me how to shake someone’s hand with confidence and authority. To this day, every handshake reminds me of that lesson.

✨ To the fathers who are here today:

My Uncle Kenneth made my sister, cousins, and me feel incredibly special. Whether we were shopping or riding through the streets of New York during summer vacations, it was always an adventure when it was “Uncle Kenneth and his girls.”

My Uncle Carl taught me practical life skills as a little girl—from how to properly sweep a floor to simple carpentry. Lessons that reminded me that capability and confidence go hand in hand.

To my brothers, Yakim and Akile, my cousins Junie, Anthony, Jevon, Deon and Xavier, my Brother in Love Sam, my Uncle in Love Carlton and my cousin in Love Omar. I acknowledge you all today for being amazing fathers. Thank you for the love, guidance, and example you provide every day.

And to my husband, I get to witness everyday your unconditional love as a father. I am especially touched by your connection to be “Uncle Kevin” to all your nieces and nephews and all the children God has entrust us with in our family and our community. There is something deeply beautiful about watching you lead, love, and pray for them. It brings me so much joy. Today we are also honored to be God Parents to our newest addition to our family. Our hearts are overflowing with love.

If today feels like just another day, or if you're carrying unresolved hurt toward your earthly father, as I once did, I encourage you to consider whether today might be the perfect day to hit the reset button, make peace with the past, and take a step toward healing.

Remember, forgiveness is not always for them. Forgiveness is for you.

Happy Father’s Day to all the fathers, father figures, mentors, and men who have left a lasting imprint on our lives. ❤️

With grace and gratitude,

Trecia (Dr. T-Lo)
Host, My Story Medicine

Stories find healing. Pain finds purpose. Joy is restored.