What is Internal Family Systems (IFS)

Internal Family Systems (IFS) holds the belief and approach that every single person has Self at their core and a network or system of parts whose role is to take care of you. IFS involves getting to know and listening to parts, as well as connecting to Self.

IFS offers a way to get to know yourself better- understand your parts, parts relationships with other parts and even how you tend to operate as a whole system. A goal is to build a trusting relationship between your parts and Self. When you connect to Self, you have the capacity to lead from Self and make decisions that is best for your whole system, not just one part.

Parts

Each part of you has its own qualities, role, even characteristics (i.e. age, gender, interests, etc.). Every part is trying to take care of you in the way they know how (i.e. a caretaking part may seek connection with others; a self-caring part may seek boundaries and time for yourself).

Parts may have different and even conflicting ideas on how to do that which is why sometimes we can have internal conflict, feel torn on a decision or have parts that get angry, disappointed or annoyed with how other parts handled a situation. You’ll notice, for example, when you wake up in the morning and think “A part of me wants to get out of bed and get my day started but another part wants to stay in bed and relax” OR someone asks you to an event and you respond, “Well a part of me wants to go but a part of me doesn’t.” We speak for our parts all the time – we often just don’t notice it. If you take time to listen and understand your parts, they feel supported and validated and eventually they develop trust that we will care for them.

Self

Underneath all of the parts is a warm, kind, and healing energy- the present day Self. Everybody has Self. It may be challenging to feel, that’s because parts come up and try to take care of you. That’s ok and natural.

We know when Self is present when we feel the C’s:

- Compassion              - Curiousity                 - Centered                   - Connectedness

- Courage                    - Calmness                  - Confidence                - Clarity 

Some practices can support in connecting to Self such as through mindfulness, art, nature, being in relationship and being engaged in something that offers purpose and meaning.

I bring my a variety of trainings and experiences to inform the IFS model including how mindfulness, arts, somatic work, polyvagal theory can deepen understanding parts and embodying a deeper sense of Self.

For more information and resources, visit the IFS website.

Expressive Arts Therapy uses the arts to respond to psychological, emotional or social experiences and challenges. It can include visual arts, writing, movement, play or voice. Creating can be small, short, unskilled and inexperienced and still offer significant insight. Some ways of working with the arts include:

  • Discovering new creative ways to connect and listen to your inner self

  • Expressing emotions or experiences through visual art, voicework or movement

  • Developing an embodied sense of transformation through artmaking i.e sometimes the impact of talking is limited and change comes when we take action

  • Supporting a mind-body connection to fully connected to yourself

  • Using somatic and body-based interventions to support healing and emotional regulation

  • Using imagery, mindfulness and art practices to connect to a sense of safety and calm even when life feels tough or chaotic

  • Inviting enjoyable, satisfying or needed experiences into our lives through artmaking i.e. making a mess and not caring about it

What is Expressive Arts Therapy?

What is Psychedelic-assisted Psychotherapy

Some people find that therapy treatments are not accessible and effective for them, particularly those who have tried different interventions for trauma, depression, anxiety and other mental health conditions. I would like to support you in discovering if psychedelic-assisted psychotherapy would be helpful for you. I have partnered with ATMA Cena to ensure that exploring these avenues are well supported by an interdisciplinary team and includes the right steps from psychiatric consultation to preparation sessions, comfortable and safe treatment and integration into your life after treatment. These are all important steps in your journey and I would be honoured to be by your side if this is the right avenue for you.

To learn more about psychedelic-assisted psychotherapy, you can visit ATMA Cena including the types of services, the process, programs and prices.

You can also contact me directly for more information.