Emma Killian Counseling

10/27/2021

08/15/2020

Who needs to hear this today? 🙋🏼‍♀️ We can give all the advice, words of wisdom, encouragement and love to someone, but it is ultimately their choice whether they will receive it or not. Let yourself rest in knowing you did what you could and that is enough ❤️

08/12/2020

It's not always this simple, but *sometimes* it is: shifts in how we respond to intrusive thoughts from PTSD or anxiety can shape our internal response and the strength of future intrusive thoughts. Sometimes just shifting from "OMG NO! The intrusive thought is here! 😱 Run away! 🏃‍♀️🏃🏻" to "Oh, hello. 👋You are back, huh? Ok, let's deal with you and put you back where you belong 💭🧺" can bring a lot of relief.

For myself and many of the individuals I have worked with, noticing without judgment, then engaging with it in a meaningful way (through writing, moving, visualizing, or languaging a conversation about it), and then a gentle body shift (like getting up to water plants or making a cup of tea) can help manage intrusive thoughts in a much healthier way than frantically trying not to have the thought.

Download this flowchart as a PDF at: http://lindsaybraman.com/intrusive-thought-flowchart or get a coffee mug, pillow, or tote bag at https://society6.com/lindsaybraman?sort=new

Welcome to new and recent followers. I love learning with you and sharing my art. ❤️ Gentle reminder: my content is not mental health treatment, social media is not therapy, and my content is for general educational purposes only. I am unable to answer messages or comments about your mental health. If you are in need of mental health support, reach out to a therapist in your area to establish a professional relationship and get the care you deserve, or text "home" to 741741 to get in touch with the crisis text line for support today.

[IMAGE DESCRIPTION}
Image depicts a hand-drawn flowchart, on the right side of the image is white text on a dark teal background, the left side shows teal text on a white background.

Circle in center states: intrusive thought. One arrow from this text extends left and one arrow extends right.

Left side of image: line from "intrusive thought" connects to bubble with the words "noticing without judgment. From noticing without judgment there are three connecting lines: 1. Writing it down and sealing it in an envelope until therapy, 2. Talk with the thought and parent it, 3. Visualizing putting it on a shelf until later. All three options connect back to a box at the bottom of the left side which states: move on with your day.

Right side of image: the line from "intrusive thought" center bubble connects with a box labeled "BLOCK IT!" From this box in arrow extends to a box labeled "thoughts get louder" the next arrow points to "frantic attempts to block. Arrows depict a cycle of back and forth movement, as thoughts get louder despite attempts to block the thought. The cycle ends with an arrow pointing to a box titled "panic," which has an arrow pointing to a box titled "crash." Crash has an arrow that returns to the top center bubble titled "intrusive thought"

08/11/2020

✨ Here is a helpful intention setting tool! ✨

This tool is often used in 12 step recovery programs, but can be applied to anyone! I challenge you this week to check in with your vowels!
A: What are you wanting to eliminate in your world that isn't benefiting you? Define this however you want. Food, alcohol, work, social media, Netflix??
E: Move your body! Whether this involves going to a gym, taking a walk, riding a bike, yoga...etc. Explore the types of ways that your body enjoys movement. This should be energy giving, NOT energy depleting!
I: Do something for YOU. Make time for yourself. What helps you to fill back up when feeling drained?
O: Do something for OTHERS. This can be whatever you like, big or small. What act of service can you provide today?
U: Are you paying attention to what's happening inside of yourself? What emotions pop up during the day and what do you do with them? Do you find you push them aside to deal with for another time or do you allow yourself to get curious as to why they are there in the first place?
Y: YEAH! Remember the good. It's so easy to get trapped in negative energy. Stating out loud something good that happened that day can help refocus your mind.
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BE INTENTIONAL FRIENDS! ❤️

08/10/2020

The pressures of the world in its current state haven’t helped to bring out the best in people. Most of us are hanging by a thread, trying to keep it together while moving through each day. Mistakes happen. People mess up. The question is: How can you hold people accountable for their actions with respect?
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We often choose the easy way out and travel down the “shame and blame” trail. It’s harder and more uncomfortable to name a wrongdoing. When we fail to set boundaries and hold people accountable, both parties lose. There is a power in naming.

08/07/2020

Believing and loving yourself is a continuous and conscious choice. One you have to choose to make everyday. It is not always easy, but it is always worth it. YOU are worth it. Choose yourself today ❤️

08/04/2020

I don’t know about you, but I have been in some major funks lately. Instead of distracting ourselves, let’s engage with our funk!

Several people have written to me over the last few days about what to do when in a mood. Meet The Wonder Spiral: a set of questions to help you walk your way through the funk. 🌀

08/03/2020

08/03/2020

Helpful article regarding behavior in children. COVID has of course put extra stress on parents and children lately so its natural that behavioral issues might have increased in your home. Give this article a read to see what behaviors might just be developmental milestones!

When your child cuts his own hair or makes a fort with freshly washed sheets, he's doing exactly what he's are supposed to be doing.

08/01/2020

Self compassion is a powerful tool that we all have access to if we allow ourselves to use it. Challenge yourself today against your inner critic and choose compassion ❤️

07/31/2020

Many of us are numbing just to get through the day. That’s ok. You’re not alone. It’s a type of a coping skill and can be used as a protective manner. What is important to pay attention to is HOW you are numbing and HOW LONG you are numbing. Do you find yourself occasionally turning your mind off through a juicy netflix binge or mindlessly surfing the web? We’ve all been there. Give yourself grace, but let’s also name what it is.
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Here are a few things you can try to put yourself in a healthier mindset: 1. Go on a walk 2. Try yoga 3. Call a friend or family member 4. Journal 5. Create something new 6. Start a fun project 7. Try cooking a new recipe 8. Listen to your favorite music
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Image credit: Lindsay Braman - Therapist & Psychoeducator

07/30/2020

Fighting against our anxiety is never the answer. Wishing it away won’t help us either. Easy steps: 1. Notice and observe what happens in your body when anxiety hits 2. Bring yourself back into the present moment (engage your 5 senses) 3. Instead of getting frustrated with your anxiety, start getting curious as to why it’s there in the first place

After watching a loved one's world shrink smaller and smaller through avoiding anxiety triggers, for a long time I was convinced the only way to deal with my own anxiety was to cut off my capacity to hear anxiety's voice and force myself into the heart of the things I feared most. Turns out, both extremes are ways of coping with anxiety that can have painful consequences. Healthy coping with anxiety means finding the right balance between exposure, support, and self-compassion.

This art is available to download and print for patreons ( see https://www.patreon.com/lindsaybraman ) and available for purchase on mugs and prints in my store ( https://society6.com/lindsaybraman )

07/29/2020

Hello everyone!
Currently I am offering Telehealth and face-to-face counseling during this unprecedented time. If you or anyone you know needs care please reach out!

07/29/2020

The journey to finding your true self may be hard, but it is always worth it!

We can't call ourselves free or brave when we keep running from the truth.

07/29/2020

07/29/2020