Sankofa: Reflecting on the Past to Empower Mental Health and Growth

In the Akan tradition of Ghana, Sankofa is often represented by a bird flying forward while looking backward, with an egg (symbolizing the future) in its mouth. The concept teaches us that to move forward, we must first look back, retrieve what we’ve forgotten, and carry its lessons into the future. It’s a beautiful, timeless reminder of the power of reflection in personal growth and healing.

When it comes to mental health, many of us spend so much time running from our past that we fail to recognize its value. Yet, Sankofa invites us to embrace the very experiences we’ve been avoiding—not to dwell in them, but to learn from them. By reflecting on where we’ve been, we can uncover the strength and resilience that have brought us this far, using those insights to navigate the challenges ahead.

The Role of Reflection in Mental Health

Reflection plays a crucial role in self-growth and mental health. It allows us to:

1. Identify Patterns: By looking back, we can pinpoint recurring thought patterns, behaviors, and triggers that influence our emotional well-being.

2. Honor Strength: Reflection brings to remembrance the strength we’ve displayed in difficult seasons, reinforcing our belief in our ability to overcome.

3. Reframe Experiences: With a thoughtful lens, we can reframe past hardships as opportunities for growth rather than failures or setbacks.

4. Set Intentional Goals: Understanding where we’ve been helps us set intentional goals for where we want to go.

   
   

How Sankofa Inspires Mental Resilience

Life’s challenges can make us feel stuck, but Sankofa reminds us that our past holds valuable lessons and resources for resilience. Think about the hardest moments of your life. Did you find strength you didn’t know you had? Did you discover support in unexpected places? Reflecting on those moments can remind you that if you overcame then, you can overcome again.

Moreover, Sankofa encourages us to reclaim parts of ourselves that we’ve lost or forgotten. For instance, if you’ve always been a creative person but have let the pressures of life push that aside, returning to that creative expression might offer healing and joy.

A CBT Exercise Inspired by Sankofa

One practical way to embrace the spirit of Sankofa in mental health is through a Cognitive Behavioral Therapy (CBT) exercise called "Strength Retrieval." This exercise involves reflecting on past experiences to identify strengths and use them as tools for the present and future.

Step 1: Recall a Challenging Moment

Take a few minutes to think of a specific time in your life when you faced a significant challenge. It could be a personal loss, a difficult decision, or a time when life felt overwhelming.

Step 2: Reflect on Your Response

Ask yourself:

• How did I respond to that challenge?

• What strengths did I display during that time? (e.g., perseverance, resourcefulness, empathy, faith)

• Who or what supported me during that season?

  
  

Step 3: Write It Down

Write down the answers to these questions. Make a list of the strengths you identified. You may also want to write about the lessons you learned and how they shaped you.

Step 4: Apply Those Strengths to the Present

Think about a current challenge you’re facing. Using the strengths you identified, consider how you can approach this situation:

• If you leaned on perseverance in the past, how can you channel that now?

• If you found support in community, who can you reach out to today?

  
  

Step 5: Create an Affirmation

Using what you’ve learned from this exercise, create a personal affirmation that captures your resilience.

For example: “I have overcome before, and I will overcome again. My strength, my community, and my faith will guide me forward.”

Moving Forward with Sankofa

The wisdom of Sankofa teaches us that our past is not a burden—it’s a resource. By reflecting on where we’ve been, we can uncover the tools we need to move forward. Reflection isn’t about reliving pain; it’s about reclaiming power.

As you navigate your mental health journey, consider making Sankofa a part of your practice. Set aside time to reflect, retrieve, and carry forward the lessons that empower you. Whether through journaling, therapy, or quiet introspection, remember that the seeds of your future are often found in the soil of your past.

May we all move forward with the courage to look back, the wisdom to learn, and the strength to press on.

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About Shanique Victoria Edwards

Shanique Victoria Edwards, BSc, MDiv, and Registered Psychotherapist (Qualifying), is the founder of Shanique Victoria Psychotherapy & Wellness, a virtual private practice committed to providing compassionate and transformative mental health care to all individuals. While Shanique works with a diverse range of clients, her practice has a committed focus on supporting Black and racialized individuals through culturally relevant and faith-informed care. She is passionate about creating safe spaces where clients can explore their mental health, navigate challenges, and build resilience.

Shanique specializes in areas such as racial trauma recovery, mental wellness, and integrating spirituality into therapy. Her work is particularly informed by an Afro-Caribbean lens, ensuring that her services are culturally affirming and grounded in an understanding of her clients’ lived experiences.

In addition to her private practice, Shanique is a sought-after speaker, trainer, and facilitator. She has delivered workshops and presentations on topics including racial trauma and mental health, cultural competency in mental health care, navigating burnout and compassion fatigue, and promoting inclusivity in clinical practice. She has also developed programs on Africentric crisis intervention, making mental health services safe for Black and racialized individuals, and fostering healing and resilience in marginalized communities.

Through her writing, speaking engagements, and community collaborations, Shanique advocates for equity and inclusion while empowering individuals to embrace their unique paths toward healing and growth. Her work bridges cultural understanding with evidence-based practices, making mental health care accessible and affirming for all.

For more resources and to learn more about Shanique’s work, visit www.shaniquevictoria.com.