Rachel Braun Art and Therapy

This is a great article about IFS (a psychotherapy approach that I practice) and how powerful it can be.

ANTI-RACISM AND THE TEAMWORK OF EMPOWERMENT I’m not an expert on anti-racism, let me make that clear. Have I unwittingly contributed to structural racism? Much to my dismay, I have to say that yes, I absolutely have. It’s not something I’m proud of and it’s entirely possible that I may fall far from perfect in the future. But what I can decide in this moment is to make an effort to do better moving forward. I think that’s all that is being asked of any of us. What I do consi...der myself an expert on, is helping clients get through the traumatic experience of having been disempowered in some way. It’s no secret that life entails any degree of suffering for anyone at any given time. But for those who experience oppression it just adds an extra layer to the struggle and for some that’s a 400-year-old layer that’s much too heavy to be lifted alone. As has been pointed out time and again, racism is about power. And while so many of us have been given the message that you should simply pull yourself up by your bootstraps and move on, we also have to acknowledge that it’s impossible to pull yourself up if you’re literally being pinned to the ground. All of us are being called on at this moment to help lift the burden. That’s what anti-racism is, at least to me. You don’t have to do it alone, you don’t even have to be a star player. You just contribute to the greater cause. That’s it. And there are so many ways to do that. No need to protest if that’s not your thing. You can contribute from the comfort of your own home. You decide what role to play in whatever way is right for you. And what do you gain by taking action? You gain a team, for one. There’s intersectionality for any of the issues that you currently struggle with, I can pretty much guarantee that there are people on the anti-racism team who are struggling with the same thing and who may be equally likely to show up in support of your cause. Sure, there’s an element of trust to that, there are no guarantees. And it’s also true that you may not entirely agree with or even like every single person on the team. Aren’t all teams like that? But there is a sense of confidence and pride to be gained by knowing that you are using what power you do have, to help empower those most in need. As for resources on how to engage, I’ll leave that to the experts. Scaffolded Anti-Racist Resources: https://docs.google.com//1PrAq4iBNb4nVIcTsLcNlW8zjaQ/edit White Friends & Anti-Racism: https://mailchi.mp/daphnelyon/anti-racism-for-white-friends

So inspiring! Have to love these ladies :)

YOU GOT THIS! MAKING IT THROUGH THE HOLIDAZE Whether you are looking forward to the holidays or not, it’s almost inevitable that you’ll experience stress in one form or another. Still, there are ways to get through the season unscathed and possibly even satisfied and fulfilled. Here are some reminders to help you through: Check in with yourself periodically throughout each day. How are you feeling? Are emotions coming up? What is your body experiencing? What do you need ri...ght now? What are those smaller parts of you the barely audible voices, trying to tell you? Try to come up with a way to meet those needs while also maintaining the integrity you’d like to have with the rest of the world. Set small, achievable goals. If you’ve still got a big to-do list, try tackling the easiest items first, then work your way up. Also consider what you can let go of who will really notice and/or care if something doesn’t get done perfectly? Know when to stick to your plans and when to be flexible. This includes your meal plan. Ask someone to hold you accountable so you’re not tempted to restrict at any time. And give yourself some slack to also enjoy the foods you like. Find someone safe to sit next to, especially come meal time. Social and family gatherings can bring a plethora of personalities together. Chances are you already know who’s going to bring something toxic to the table and who won’t. Who can you enlist to bail you out of an uncomfortable situation? Establish some SOS signals beforehand. Be curious about your surroundings. What and who are you drawn to? What or who can you learn more about? Initiate conversation by asking someone questions about themselves. Keep the focus on them and only share what you’re comfortable sharing about yourself. Have fun. Even in the most challenging of situations, you can always rely on yourself to provide some relief and entertainment. That could mean taking a break and going outside for a breath of fresh air. Or maybe initiating a board game or a round of charades. Chances are, you’re gonna get through through this one way or another, so why not take a few proactive steps to make this a memorable occasion? Wishing you all the best this Holiday Season ~ see you in 2020! P.S. If you are looking for an ED support group, the next 8-week session begins January 9th, 2020. Send me a message for more info!

THE PROBLEM WITH EXTERNAL VALIDATION We all like to be liked, right? That seems obvious in today’s culture of social media where getting thumbs up and heart emoji’s can be the ultimate gratifying sign of acceptance. And who doesn’t want that? It’s great to be seen and validated. Unless things start to go awry and the being seen part gets a little obscured as we present with more and more of what it takes to be noticed, because, let’s be honest it can get a little addictive...Continue reading

WHAT IT MEANS TO BE RESOURCED I’ve been thinking about obstacles lately and the character that is built when we manage to surpass them. Obstacles are a fact of life, there’s no shortage for sure, and I can even acknowledge that they might add a certain yin-yang aesthetic to our worldly living. At the same time I’ve also been thinking a lot about what it means to be resourced. When I bring up the term resourced in my sessions, I often get a quizzical look, like what am I talki...Continue reading

Just Get Over It! - Blame and Old Wounds Not sure about you, but I can’t count how many times in my life when the topic of therapy has come up and the person I am with is quick to poo-poo this as whining about your parents and why can’t everyone just get over it already? Get over it. Yes, I am sure that’s what everyone would like. ...Continue reading

NOW ENROLLING: Embracing Your Triggers 12-week Workshop - begins June 25th, 2019 Have you ever had the experience where a look, a word, a scent, a vibe or pretty much anything, for seemingly no reason, triggers a strong emotional response and you are left scrambling to compose yourself? There’s a reason we have these experiences and unless you’re ok with rattled nerves or want to engage in avoidance for the rest of your life, then I’d love the opportunity to show you a way ...to embrace and work through these trying scenarios so you no longer feel ruled by them. In this 12 Week Workshop, you can learn ways in which you may begin to observe all the parts of you that get activated, and do this in a caring, gentle manner that nurtures healing. Here you will engage with: Creativity Mindful Meditation Spirituality Somatic Awareness Guided Imagery Art Making To help cultivate: Openness Acceptance Flexibility Greater Sense of Freedom Playfulness An ability to refrain from impulsive reactions towards self and others. Tuesday mornings from 10:30 am Noon in Germantown. Limited to 8 members. Call today! 215-459-4915 *Please note: This workshop requires an in-person intake to support cohesiveness for the group.