Internal Family Systems (IFS)

IFS starts from a simple idea: you are not one “thing,” you are a system of parts that work hard to protect you, even when they cause problems through shutdown, overworking, or numbing out. Instead of pathologizing those parts, we slow down, listen to them, and help you reconnect with a calmer core Self that can lead. Many people find it intuitive and relieving to say, “A part of me feels…” rather than “I am the problem.” If you are tired of fighting with yourself, IFS offers a clear, compassionate way to relate to your mind differently.

IFS starts from a simple idea: you are not one “thing,” you are a system of parts that work hard to protect you, even when they cause problems through shutdown, overworking, or numbing out. Instead of pathologizing those parts, we slow down, listen to them, and help you reconnect with a calmer core Self that can lead. Many people find it intuitive and relieving to say, “A part of me feels…” rather than “I am the problem.” If you are tired of fighting with yourself, IFS offers a clear, compassionate way to relate to your mind differently.

In session, we map out the different “voices” in your system, notice how you feel toward each one, and start a gentle dialogue, even with the most dug-in or resistant parts. IFS tends to feel very accessible, because parts naturally surface as you talk; we simply name them, get curious about their roles, origins, and functions, and slowly get to know the wounds they have been protecting so those burdens can finally start to lift.

Somatic Therapy & Mindfulness Approaches

Somatic work looks at how stress and trauma show up in your body, not just in your thoughts. In session, we pay attention to things like tight shoulders, shallow breathing, knots in your stomach, or a frozen, checked-out feeling and gently follow what your body is trying to say. This is especially helpful if you feel “on edge” for no clear reason, have waves of panic or numbness in conflict or intimacy, or notice tension, stomach issues, headaches, or sleep problems that seem tied to stress.

Acceptance and Commitment Therapy (ACT) helps you build a life led by your values instead of by fear, anxiety, or avoidance. Instead of fighting your thoughts and feelings or getting swept away by them, ACT teaches practical skills to step back, make room for your inner experience, and still choose actions that matter to you. The goal is more flexibility, resilience, and follow-through on the things that actually make your life feel meaningful.

Mindfulness-Based Stress Reduction (MBCT) combines mindfulness with cognitive tools that reduce rumination and reactivity, and builds a steadier baseline, especially if you struggle with anxiety or depression that tends to come in waves.