Take Up Space, Sis You Were Never Meant to Shrink—Especially in Your Wellness

I’ve been watching my daughters lately—really watching them. They’re both naturally shy and bashful. Sweet. Observant. Quiet. But sometimes, I notice something deeper—almost like they’re dimming their light before they even get the chance to shine.

They have so much inside of them—bright ideas, big questions, bold hearts. And I want them to walk into every room fully lit up by who they are. I want them to speak with confidence, ask with curiosity, and share without shrinking.

But recently, that deep hope for them made me take a step back… and reflect on me.

Because the truth is—I’ve dimmed my light too.

I was taught to be humble. To be nice. To not draw too much attention to myself. To avoid judgment by staying agreeable and quiet. And even now, as a grown woman, a mother, and a healthcare provider—there are moments where I catch myself shrinking to stay safe.

And I had to ask myself: What am I modeling for my daughters? What kind of legacy am I leaving for the women around me?

I want better—for them, for myself, for the women I serve, and for the community I belong to. I want us all to know that we are worthy of taking up space.

What Does It Mean to “Take Up Space”?

Taking up space means unapologetically honoring your voice, your needs, and your presence—without minimizing your worth. It means living fully, asking boldly, and caring for your body like it deserves center stage (because it does).

And this isn’t just about self-confidence—it’s about your health.

Why Taking Up Space Matters for Your Health

When women play small in life, it often carries into how they approach their health—and the consequences are real:

• Women are more likely to be misdiagnosed or experience delayed diagnoses—especially for conditions like heart disease and autoimmune disorders—because they minimize symptoms or are dismissed by providers.

• Self-silencing behavior—suppressing your voice to keep peace—is linked to higher rates of depression and autoimmune disease.

• Chronic stress from people-pleasing, overworking, and emotional suppression leads to elevated cortisol, inflammation, and long-term disease risk.

Sis, playing small is not harmless—it’s harmful.

Taking up space in your conversations, appointments, routines, and rest isn't just self-love—it's disease prevention.

Where You Deserve to Take Up Space

Let’s talk about the four places we often shrink—and how to stop.

 In Your Home

• Model what rest and boundaries look like. Let your family see you protect your peace.

• Create space for yourself. Even a small corner for journaling, stretching, or silence matters.

• Say “no” without guilt. You are allowed to be a whole person—not just someone who takes care of everyone else.

Affirm this: I am not the background character in my home—I am the heart of it, and I deserve to thrive.

In Your Wellness Routine

• Prioritize yourself daily. Your walk, your water, your tea, your silence—they matter.

• Let go of the guilt. Rest is not laziness. Movement is not indulgent.

• Talk to your body like someone you love. Because you are worth the care you so freely give to others.

Affirm this: I deserve to feel good in my body, and I will create space to care for her every single day.

 At Work

• Speak up in meetings—even if your voice shakes.

• Own your accomplishments. Stop saying “I just...” or “I think…”

• Negotiate what you need. Your time, rest, and compensation are valid.

Affirm this: I am not here to make others comfortable—I am here to be excellent.

In Healthcare Spaces

This is the one I’m most passionate about as a provider and a woman.

• Come prepared. Write down your concerns, symptoms, and questions.

• Ask for what you need. Labs. Referrals. More time. Second opinions.

• Challenge dismissal. If something doesn’t feel right, say so. If you’re not being heard, find someone who will listen.

Research shows that self-advocating in healthcare leads to earlier diagnosis, better treatment outcomes, and fewer complications. You are not just a chart—you are a whole woman with a whole story.

Affirm this: I am the expert of my body, and I will be heard.

 A Quick Reflection:

Take a moment and answer this:

Where in your life have you been playing small?

• At home?

• In your body?

• At work?

• In the exam room?

What would it look like to take up space in that area this week?

For Our Daughters—and For Ourselves

We can’t tell our daughters to be confident if we’re shrinking in silence. We can’t teach them to speak up if we stay quiet in pain. We can’t expect them to prioritize wellness if we wear exhaustion like a badge of honor.

They’re watching. And they’ll follow what we do, not what we say.

So, let’s take up space in our homes, our bodies, our offices, and our doctors’ rooms. Let’s model wellness, rest, clarity, and courage and Make wellness your best accessory!

Download this week’s free printable guide: “Take Up Space, Sis: Confidence Activation Worksheet" Includes daily affirmations, journal prompts, and a healthcare confidence checklist.

Take Up Space Sis Confidence Activation Guide.docx

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Your sister in wellness,

Lauren