Morgan Dingle Therapy

B.R.A.I.N.S. is a 6 step technique developed by Mare Chapman to work with difficult emotions. It’s a simple, yet straight forward method to slow racing thoughts down. The last two steps are incredibly valuable to me, though they are challenging. It’s hard to believe that an emotion is not a reflection of you. However, important in helping you remain open to that emotion. Emotions don’t have to run your life. They can be powerful tools that help you identify your needs. I also love the last questions in the Searching step: “When have I felt this before? How old do I feel right now as I’m with this? What belief is operating here? And, does this belief serve me now?” These questions dive into the root of the emotions. They help explore how the emotion is holding onto past stories and what your body needs to heal. B.R.A.I.N.S helps simplify the process of walking away and looking inward. That’s not always possible, but it can give you clues to what you need when there isn’t time to pause. Thank you, , for sharing this valuable technique.

My bookshelf: Dear Ijeawele, Or a Feminist Manifesto in Fifteen Suggestions by Chimamanda Ngozi Adichie

This is one of those books that I know I'll carry with me for a lifetime. It's packed with the wisdom of generations. Chimamanda suggests to her friend "Teach her to reject likeability. Her job is not to make herself likeable, her job is to be her full self, a self that is honest and aware of the equal humanity of other people." Dear Ijeawele is not only for female feminists but for anyone searching for clarity on equality. In my opinion, feminism can feel overwhelming. It means so much to so many people and is hard to grasp from the outside. If you are searching to understand what embodying equality means pick up this book. You won't regret it.

Recently, I have heard a lot of talk about the healing power of “staying” in struggle. Meaning that people heal by staying, not running from challenging situations. This can be accurate and is a belief that I hold. I believe it is important to stay in connection with other people to create an environment of healing. We can only heal with others.

This tactic can also be used to perpetuate abuse. Staying is NOT always safe, healing, or healthy. Toxic environments only lead to re-traumatization. If you are in a situation, environment, or relationship where you do not feel safe or respected seek help. Emotional healing does not come from shaming someone into staying.

Here are some behaviors of both environments:

Toxic Environments
* Gaslighting
* Shaming
* Blaming
* Guilting
* Flight, Flight, Freeze (Triggered)

Healing Environments
* Shared Responsibility of each person's part
* Honesty (about emotions, reactions, needs)
* Connection (active attempts to make a genuine connection)
* Repair (active attempts to repair miscommunications or hurtful comments)
* Listening (everyone shows up to honor each others experience)