Written by Austen Grafa

​As summer starts to wind down I have noticed a common theme arising with many of my clients. Maybe there is a primal drive encouraging everyone to prepare for winter or maybe there is some grief arising as the warm weather starts to fade away. Either way, a theme of contradicting desires has shown up, specifically between Responsibility and Fun.

We all have parts of ourselves that contradict each other; and two of the most common parts are the “Responsible Part” and the “Fun Part”.

The Responsible part knows that it takes commitment and sacrifice to achieve your goals. They push you to work hard and hold you accountable. When they push too hard this may sound like a harsh inner critic.

The Fun part knows that life is meant to be enjoyed. They pull you to live in the moment and to seek out pleasure and joy. When they have too much control this could pull you into unhealthy or unhelpful habits that could jeopardize the life and relationships you care about.

When both parts are active, the push and pull can be quite confusing or even paralyzing. It can be tempting to think that one of these parts has to win and convince the other part to “get in line” - and depending on your adaptive strategies, you may have a part that often “wins” this internal battle.

But what if this wasn’t a battle to be won?

Each of these parts is doing what it thinks is best for you. Each of these parts deeply care about you and your well being; neither is all right or all wrong. The Responsible part wants you to achieve your goals and the Fun part doesn’t want you to miss out on life in this moment.

What if you were in a relationship with both of these parts? What would an ongoing
conversation between these parts sound like? Is there a way for each part to feel validated? Can you sit and feel the inevitable tension of letting both parts be heard?

Try taking a few deep breaths and notice if both of these parts are alive in you. Without needing to fix or resolve the tension, try breathing into the internal conflict and allow for both parts to be present.

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.

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 examines age as a social identity and addresses ageism’s effects on both younger and older populations. Age matters because it influences how individuals are perceived, their opportunities, and their societal roles. The dominant narrative often casts youth as inexperienced and older adults as outdated, fostering stereotypes that limit people at both ends of the age spectrum. The corrective experience involves recognizing the strengths each age group brings and valuing intergenerational perspectives. By challenging age-related biases, we can create communities that respect people at every stage of life.

Why Age and Ageism Matter to Mental Health
Ageism can take a serious toll on mental health, leading to increased feelings of worthlessness and social isolation, particularly among older adults. Younger individuals may also struggle with self-esteem and anxiety due to a lack of validation or respect. These experiences often lead to a diminished sense of purpose and well-being. The corrective experience of fostering intergenerational respect and understanding helps validate individuals at every age, enhancing their sense of worth and reducing the mental health burdens of age-based stereotypes. When people feel valued regardless of age, they are more likely to thrive psychologically.

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 delves into sexual orientation, a deeply personal aspect of identity often subject to misunderstanding and prejudice. Sexual orientation matters because it shapes relationships, self-expression, and belonging. Dominant narratives may stigmatize or exclude LGBTQ+ identities, creating a culture of marginalization and misunderstanding. The corrective experience involves educating ourselves on the diversity of sexual orientations and supporting equal rights for LGBTQ+ individuals. By fostering understanding and inclusion, we contribute to a society where everyone can live openly and without fear of discrimination.

Why Sexual Orientation Matters to Mental Health
Sexual orientation is closely linked to mental health, especially for individuals who identify as LGBTQ+. Homophobia, discrimination, and social stigma can contribute to mental health issues, including higher rates of anxiety, depression, and trauma. These challenges are often compounded by societal rejection or internalized shame. Providing safe spaces and supportive communities where diverse sexual orientations are celebrated can mitigate these mental health risks. When individuals feel seen, understood and respected, they are more likely to experience self-acceptance, resilience, and improved mental health outcomes.

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 chapter, Allen explores gender as a complex, socially constructed identity with far-reaching implications. Gender matters because it shapes how individuals are treated, what is expected of them, and the opportunities available to them. The dominant narrative often upholds traditional gender roles and binary expectations, limiting individuals and perpetuating inequality. The corrective experience encourages recognizing gender as a spectrum, respecting diverse gender identities, and challenging restrictive gender norms. By embracing gender diversity, we create a society that honors each person’s identity and supports their freedom to live authentically.

Why Gender Identity Matters to Mental Health
Narrowly-defined gender expectations can lead to mental health challenges, as restrictive roles and societal pressures impact self-image and self-acceptance. For those whose gender identity differs from societal norms—such as nonbinary or transgender individuals—misunderstanding and discrimination can lead to increased risks of anxiety, depression, and trauma-related symptoms. The rate of suicidal ideation and suicide attempts are much higher among transgender individuals, indicating a mental health crisis related to systemic oppression and violence toward this population. Traditional gender roles may also increase stress in people of all genders, as they navigate societal expectations that don’t align with their authentic selves. Approaching gender identity with respect for gender diversity and individual empowerment can provide a powerful foundation for positive mental health and self-acceptance.

​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.
Race and ethnicity are examined as core aspects of identity that have a profound impact on people’s experiences and opportunities. Allen emphasizes that race matters because it affects access to resources, societal status, and personal well-being. The dominant narrative often downplays racial disparities or stereotypes certain racial groups, perpetuating systemic racism. The corrective experience involves unlearning stereotypes and understanding the historical and present-day impacts of race on people’s lives. By educating ourselves and engaging in meaningful dialogue about race, we can work toward a society that values and respects racial diversity.

Why Race and Ethnicity Matter to Mental Health
Race and ethnicity profoundly influence mental health outcomes, often due to systemic racism and chronic stress. People from marginalized racial or ethnic backgrounds frequently face discrimination, which can lead to heightened stress levels, trauma, anxiety, and depressive symptoms. These communities also encounter barriers to culturally sensitive mental health care, which can delay or complicate treatment. Recognizing and addressing these realities can validate individuals’ experiences and help reduce feelings of isolation and internalized shame. Acknowledging the mental health impact of racial inequities is essential for building resilience and advocating for accessible, culturally informed support.