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In our journey through the Internal Family Systems (IFS) model, we've explored the fascinating world of our "parts"—those...

In our last post, we explored the world of "protectors" in Internal Family Systems (IFS), those parts of us with extreme roles and...

Protectors can be viewed as guardians for the wounded parts inside. In the last post, we discussed the concept of "parts" in Internal...

Welcome to this introductory series on Internal Family Systems (IFS)! Over the next few blog posts, we'll be diving deep into the theory...

Instructions: When you feel anxious, stressed, or overwhelmed, take a few moments to go through these steps. Focus on each step, and try...

Purpose:  To use a specific breath pattern to calm the nervous system, reduce anxiety, and promote relaxation. This exercise is based on...

Introduction: The Siren Song of Happy Hour Ah, Friday. 5:30 p.m. The end of a long, stressful week. You're at happy hour, a beautiful...

I was recently asked my opinion on staying cool under pressure and after composing my response, it turned out they wanted a snippet type...

Bipolar disorder is a mental illness characterized by extreme shifts in mood and energy. Formerly known as "manic depression," this...

Cognitive Behavioral Therapy (CBT) has become a household name in mental health treatment, and for good reason. It's a powerful tool for...

Benefits of Sitting How wonderful for you. You are practicing seated meditation. Ideally, allow fifteen or more minutes. However, even a...

Purpose:  To use the 1:2 breathing technique as a somatic tool to regulate the nervous system, reduce anxiety, and promote a sense of...

After learning I Statements, Sarah and Mark enjoy each other more. (not real clients / not real names) Introduction: We all know...

Infidelity is a deeply painful experience that can shatter the foundation of a relationship. Rebuilding trust after such a betrayal is a...

Grief is a complex and often overwhelming emotion. It can be difficult to understand and even more difficult to cope with. One metaphor...

Life throws curveballs. We all seek ways to navigate the rough patches, to find moments of respite, or to simply make it through another...

This article was researched with the help of AI (Google Gemini) with resources included at the end of the article. 1. Introduction: The...

Meditating as a Daily Practice It is a new day and you are sitting for meditation. You have sampled breath awareness, mantra recitation...

Purpose:  To use humming as a somatic tool for self-soothing, reducing anxiety, and promoting relaxation. Instructions: Find a...

We all have those days where our minds seem to be working against us. It's easy to fall into patterns of thinking that aren't entirely...