Communities that have experienced adversity often develop extraordinary resilience. Families pass down traditions of perseverance, sacrifice, and caring for one another that become powerful sources of strength. These qualities deserve to be honored and celebrated. At the same time, constantly having to be strong can become exhausting.

Minority Mental Health Awareness Month reminds us that strength and vulnerability can exist together. It is possible to be resilient and still need support. It is possible to care deeply for your family and community while also caring for yourself. Rest, therapy, connection, and emotional expression are not signs that you've failed—they are ways of sustaining yourself for the long journey ahead.
​
Healing is not about becoming someone different. It is about creating space for every part of yourself to be acknowledged with compassion. As we recognize this month, may we continue building communities where asking for help is met with understanding, where differences are celebrated, and where everyone has the opportunity to thrive emotionally, mentally, and relationally.

Mental health is deeply influenced by our relationships—with our families, our communities, and the systems we interact with every day. For individuals from historically marginalized communities, experiences of exclusion, prejudice, or misunderstanding can make it difficult to trust that help will be safe or effective. These experiences are real, and they can shape how comfortable someone feels asking for support.

Healing begins when people experience relationships that foster safety, respect, and belonging. In therapy, this means creating an environment where clients don't have to leave parts of their identity at the door. It means listening with curiosity, honoring cultural values, recognizing the impact of systemic stressors, and collaborating rather than assuming. Feeling emotionally safe allows our nervous systems to relax enough to begin the work of healing.
​
During Minority Mental Health Awareness Month, we celebrate the resilience of diverse communities while recognizing that resilience should never be confused with having to carry life's burdens alone. Every person deserves relationships that communicate, "You belong here. Your story matters. You don't have to navigate this by yourself."

Each July, Minority Mental Health Awareness Month invites us to recognize that mental health does not exist in a vacuum. Our identities, cultures, communities, and lived experiences all shape how we experience emotional well-being. For many people from historically marginalized communities, mental health challenges can be compounded by experiences of discrimination, bias, financial barriers, language differences, or limited access to culturally responsive care. Acknowledging these realities is an important step toward creating more equitable mental health support.

Culturally-responsive care matters because healing often begins with feeling seen. When clients work with providers who demonstrate cultural humility, curiosity, and respect for their lived experiences, they are more likely to feel safe sharing vulnerable parts of themselves. Culturally responsive care doesn't require a therapist to share every aspect of a client's identity—it requires openness, ongoing learning, and a commitment to understanding each person's unique story without assumptions.

This month reminds us that everyone deserves access to compassionate, affirming mental health care. Whether you are seeking support for the first time or continuing your healing journey, your experiences matter. You deserve a space where your culture, identity, strengths, and challenges are welcomed as important parts of who you are. We at Benediction wholeheartedly invite you to bring every part of who you are into session!

​Many LGBTQ people have had experiences that make reaching out for support feel difficult or unsafe. Some have encountered judgment in healthcare settings. Others have learned over time to protect themselves by staying guarded, minimizing their needs or avoiding spaces where they fear misunderstanding or rejection. Because of this, barriers to care are not only practical — they can also be emotional and relational. Feeling uncertain about whether a therapist will be affirming, knowledgeable or genuinely welcoming can keep people from taking the first step toward support.

Creating accessible and affirming mental health care starts with recognizing these realities. Small things can make a meaningful difference: using inclusive language, respecting pronouns and chosen names, avoiding assumptions about relationships or identity and understanding the diversity that exists within LGBTQ communities. It also means acknowledging the broader cultural pressures that can impact mental health, including discrimination, family estrangement, isolation, political hostility and chronic stress. Compassionate care is grounded in listening rather than assuming, and in creating a therapeutic relationship where people feel emotionally safe enough to be honest about their experiences.

If you are an LGBTQ person considering therapy, it is okay to ask questions before getting started. You deserve to know whether a provider offers affirming care and whether their approach feels supportive to you. Therapy should not require you to shrink yourself or leave parts of your identity at the door. Healing often begins in spaces where people feel respected, believed and welcomed exactly as they are. Benediction therapists consider it an honor to support LGBTQ+ folx, and we commit to continuing to learn about the unique support needs of this community in the hopes of lowering any barriers to mental health care that exist.

For many LGBTQ people, seeking mental health support can feel vulnerable in ways that go beyond the usual uncertainty of starting therapy. Alongside anxiety, depression, grief, relationship challenges or life transitions, LGBTQ individuals often carry the added weight of navigating stigma, discrimination, rejection or the fear of not being fully understood. Even the process of reaching out for help can bring questions like: Will I have to explain myself? Will I feel safe here? Will my identity be respected? These concerns are real, and they can become barriers that keep people from accessing support they deserve.

Affirming mental health care means creating space where people can show up as their full selves without needing to minimize, defend or educate others about their identities. LGBTQ-affirming therapy is not about assuming that a person’s sexual orientation or gender identity is the “problem.” Instead, it recognizes the very real impact that cultural messages, family dynamics, systemic oppression and minority stress can have on emotional wellbeing. Therapy can become a place to process experiences of rejection or trauma, explore identity with curiosity and compassion, strengthen relationships, build resilience and reconnect with a sense of belonging and self-trust.

It is also important to remember that you do not need to be in crisis to seek support. Therapy can simply be a space to feel seen, grounded and supported through the complexities of life. Whether someone is questioning their identity, navigating coming out, processing religious trauma, parenting as an LGBTQ person, exploring gender expression or simply wanting a therapist who understands the context of their experience, affirming care matters. Every person deserves mental health support that honors their humanity, respects their lived experience and helps them move toward greater connection, healing and wellbeing. We at Benediction love to provide affirming support! 

Written by Sam Wilde

Premenstrual dysphoric disorder (PMDD) is a much more severe form of premenstrual
syndrome (PMS) that can occur among people who menstruate. It includes emotional, physical, and behavioral symptoms that usually resolve with the onset of menstruation. Symptoms include significant shifts in mood (sadness/tearfulness, hopelessness, suicidality, irritability, anger) that disrupt interpersonal relationships and impact the individual’s ability to work and engage in hobbies as well as physical symptoms of breast tenderness, bloating, fatigue, cravings, and more. Behavioral symptoms include increased impulsivity, lack of interest in usual activities, and difficulty concentrating (Mishra et al., 2025).

Research has shown that exposure to American culture increases the likelihood of PMDD symptoms in ethnic minority women (Pilver et. al, 2012). This is one example of how racism, pressure to assimilate, and restricted access to resources, impacts the physical health of people of color in the United States. Research has also shown that neurodivergent people are significantly more likely to experience PMDD (Dorani et al., 2021 and Obaydi and Puri, 2008). Though the cause of PMDD is still being researched, it may be correlated with sensitivity to the hormonal changes that occur during the menstrual cycle. Given that neurodivergent people often have more sensitive nervous systems than those of a more “typical” neurotype, it makes (unfortunate) sense that they may experience harsher symptoms during their menstrual cycle.

Treatment of PMDD currently includes birth control, selective serotonin reuptake inhibitors (SSRIs), or surgery (oophorectomy or hysterectomy). Lifestyle adjustments such as reducing caffeine, alcohol, sodium, and sugar can help alleviate symptoms. Regular physical activity and maintaining a good sleep schedule are beneficial.

If you or someone you know experiences PMDD, be gentle with yourself (and/or them). Treat yourself with all five of your senses - perhaps a candle or a bubble bath of your favorite scent, watch a comfort show or observe nature outdoors (if accessible), eat your favorite snack, listen to your favorite music, snuggle up in your softest blanket, and allow yourself the time and space to simply exist without doing. Know that the pain will pass and you WILL feel better. Reach out to a trusted friend, make art, journal, or record a voice memo. Move your body in whatever way is accessible to you. Allow yourself to feel the emotions and then release them. Honor your experience as you move through this cycle.

In the fall of 2024, the Benediction Counseling team read the book Difference Matters: Communicating Social Identity by Brenda Allen and participated in formal trainings by experts in each content area. Throughout Difference Matters, Allen encourages readers to recognize the power of understanding and respecting diversity. Each chapter invites reflection on how we can challenge dominant narratives, broaden our perspectives, and cultivate empathy. The book’s hopeful message is that, through awareness and active engagement, we can create inclusive spaces where everyone feels valued and supported. This 9-part blog series is part book review and part integration to understand the implications of each social identity on the field of mental health. Please join us on this journey to become culturally informed providers!

Book Summary: Difference Matters: Communicating Social Identity by Brenda Allen.
In this final chapter, Allen focuses on the importance of advocacy and allyship in creating a more inclusive society. Advocacy and allyship matter because they empower individuals to support marginalized communities and promote equitable change. The dominant narrative may portray allyship as unnecessary or “extra,” downplaying the importance of standing with others. The corrective experience involves committing to ongoing learning, using one’s privilege to elevate marginalized voices, and taking actionable steps to dismantle inequality. By practicing allyship and advocacy, we actively contribute to a fairer and more compassionate world.

Why Advocacy and Allyship Matter to Mental Health
Advocacy and allyship play a crucial role in mental health by providing marginalized individuals with support systems and allies. For people in marginalized groups, the presence of allies can help mitigate feelings of isolation, improve self-esteem, and foster a sense of belonging. Dominant narratives may discourage active allyship, framing it as unnecessary, but research shows that allyship can enhance well-being for all involved by promoting a shared sense of purpose and community. Partnering with people from minoritized social identities with meaningful advocacy and allyship is not only affirming, it reinforces solidarity, resilience, and the hope for systemic change, which can empower individuals and improve collective mental health.

In the fall of 2024, the Benediction Counseling team read the book Difference Matters: Communicating Social Identity by Brenda Allen and participated in formal trainings by experts in each content area. Throughout Difference Matters, Allen encourages readers to recognize the power of understanding and respecting diversity. Each chapter invites reflection on how we can challenge dominant narratives, broaden our perspectives, and cultivate empathy. The book’s hopeful message is that, through awareness and active engagement, we can create inclusive spaces where everyone feels valued and supported. This 9-part blog series is part book review and part integration to understand the implications of each social identity on the field of mental health. Please join us on this journey to become culturally informed providers!

Book Summary: Difference Matters: Communicating Social Identity by Brenda Allen.
Allen introduces intersectionality, explaining that people hold multiple, overlapping identities that together influence their experiences. Intersectionality matters marginalization is compounded in someone with multiple marginalized identities, such as women of color or LGBTQ+ individuals with disabilities. The dominant narrative often simplifies identities, failing to account for the complexities created by these intersections. The corrective experience involves adopting an intersectional perspective, understanding that individuals’ experiences cannot be fully understood by examining each identity in isolation. This perspective promotes a more nuanced understanding of identity and social justice.

Why Intersectionality Matters to Mental Health
Intersectionality highlights the compounded impact of holding multiple marginalized identities on mental health. For individuals with intersecting identities—such as race, gender, and disability—the combined pressures of discrimination and societal expectation can lead to heightened stress, burnout, and a higher risk of mental health issues. The dominant narrative often overlooks these complexities, leading to feelings of invisibility or misrepresentation. Adopting an intersectional perspective as a corrective experience encourages inclusive mental health support that considers all facets of an individual’s identity. When mental health care is intersectionally aware, it can offer a more comprehensive and effective approach, helping individuals feel fully understood and valued.

In the fall of 2024, the Benediction Counseling team read the book Difference Matters: Communicating Social Identity by Brenda Allen and participated in formal trainings by experts in each content area. Throughout Difference Matters, Allen encourages readers to recognize the power of understanding and respecting diversity. Each chapter invites reflection on how we can challenge dominant narratives, broaden our perspectives, and cultivate empathy. The book’s hopeful message is that, through awareness and active engagement, we can create inclusive spaces where everyone feels valued and supported. This 9-part blog series is part book review and part integration to understand the implications of each social identity on the field of mental health. Please join us on this journey to become culturally informed providers!

Book Summary: Difference Matters: Communicating Social Identity by Brenda Allen.
This chapter explores ability and disability as identities, focusing on how ableism impacts individuals with physical and mental differences. Ability matters because it shapes access to public spaces, opportunities, and social inclusion. The dominant narrative often marginalizes people with disabilities, treating them as “others” or seeing disability solely as something to “overcome.” The corrective experience includes adopting the social model of disability, which sees disability as a result of societal barriers rather than individual limitations. By advocating for accessibility and inclusion, we foster a world where everyone can participate fully.

Why Disability Matters to Mental Health
Living with a disability often presents unique mental health challenges, especially in a society that may not fully accommodate or understand those differences. People with disabilities may face social exclusion, discrimination, and internalized ableism, which can lead to feelings of isolation, anxiety, and depression. Moreover, constant efforts to navigate inaccessible environments can contribute to chronic stress. The corrective experience of advocating for inclusive spaces and respecting diverse abilities fosters a sense of whole-person respect and belonging that can improve mental health. When society values accessibility and support, people with disabilities can experience enhanced self-worth, reducing mental health burdens.

In the fall of 2024, the Benediction Counseling team read the book Difference Matters: Communicating Social Identity by Brenda Allen and participated in formal trainings by experts in each content area. Throughout Difference Matters, Allen encourages readers to recognize the power of understanding and respecting diversity. Each chapter invites reflection on how we can challenge dominant narratives, broaden our perspectives, and cultivate empathy. The book’s hopeful message is that, through awareness and active engagement, we can create inclusive spaces where everyone feels valued and supported. This 9-part blog series is part book review and part integration to understand the implications of each social identity on the field of mental health. Please join us on this journey to become culturally informed providers!

Book Summary: Difference Matters: Communicating Social Identity by Brenda Allen.
Allen addresses social class and economic inequality, discussing how socioeconomic status profoundly impacts people’s lives. Social class matters because it determines access to resources like education, healthcare, and housing, which shape opportunities and overall well-being. Dominant narratives often individualize economic hardship, suggesting that poverty is a personal failing rather than a systemic issue. The corrective experience involves understanding the structural factors behind economic inequality and supporting policies and practices that promote social mobility and economic justice. Recognizing the impact of social class enables us to advocate for a fairer society.

Why Economic Inequality Matters to Mental Health
Economic hardship and social class disparities can create chronic stress that has a very real impact on mental health. Limited access to quality healthcare, high stress levels from financial instability, and social exclusion can lead to anxiety, depression, and a sense of hopelessness. The shame associated with poverty or lower social class can also contribute to mental health challenges, as people may internalize societal stigma. Embracing a corrective experience where economic challenges are seen as structural rather than individual failures helps reduce shame and fosters resilience. Access to supportive resources and a focus on personal strengths can empower individuals and improve mental health, promoting a sense of agency and hope.