Blog
How to Befriend Your Inner Critic: An IFS Approach
Ever wonder what happens in an IFS session? Let me share a small sample of that. Ever notice how that critical voice in your head has absolutely perfect timing? Just as you’re about to share something genuine in a group, or reach out to someone new, there it is – whispering all the reasons you […]
ADHD Dopamine Menus: A Therapist’s Blueprint for Emotional Wellbeing
As a psychotherapist who lives with ADHD and specializes in trauma work, I’ve come to deeply value the structure of a dopamine menu—both in my clinical practice and in my personal life. The truth is, regulating our nervous systems with ADHD isn’t just challenging—sometimes it feels impossible without concrete strategies. Understanding the ADHD Dopamine Connection […]
How to Understand Your Inner Parts: Coping with SAD Through IFS
Ever wonder who is IFS therapy best for? When the darker days roll in, Seasonal Affective Disorder (SAD) can feel like an invisible weight, making everything harder. As a psychotherapist, I’ve seen how Internal Family Systems (IFS) can bring clarity and compassion to this experience. For me, IFS feels like a gentle, guiding light—a way […]
“The Fawn Response: Insights from Irish Myths for Relational Healing”
In the world of psychotherapy, the concept of the fawn response has become crucial in understanding how we cope with trauma, particularly within the context of relational suffering. Coined by therapist Pete Walker in his 2013 book Complex PTSD: From Surviving to Thriving, the term “fawning” describes a survival mechanism where individuals appease others to […]
Discover the Best Internal Family Systems Books for Personal Growth
Internal Family Systems (IFS) is a transformative approach to psychotherapy that can help individuals understand and connect to their internal “parts” or sub-personalities. Developed by Dr. Richard Schwartz, IFS is becoming a popular approach for therapists to use in sessions, and people often ask can you do IFS therapy on your own? You most certainly […]
Navigating ADHD: My Story of Masking to Vulnerability
Hey there, lovely readers! I’m so glad you’ve stopped by. Today, I want to share a story that might resonate with many of you—especially if you’ve ever felt like you’re bouncing between staying small and oversharing in social situations. As a therapist with ADHD, this has been quite the journey for me, and I’ve learned […]
“Pet Archetypes: Cats, Dogs, & Inner Reflections”
The enduring debate between cat aficionados and dog devotees unveils a compelling facet from the realm of psychology. As a psychotherapist, examining the relationship between humans and their furry companions offers intriguing insights into our psyche, particularly the interplay between masculine and feminine energies, as described in Jungian psychology. Cats, with their enigmatic and self-sufficient […]
How to map your emotional landscape: A polyvagal perspective
Have you ever stopped to ponder the intricate workings of your own nervous system, the silent conductor orchestrating your experiences and emotions? I’ve embarked on a fascinating journey of self-discovery that led me to explore the depths of the nervous system, informed by the wisdom of Polyvagal Theory. Let me take you on a personal […]
Glimmers of Hope: How to Befriend Your Nervous System
Have you ever wondered how to regulate your nervous system? Glimmers could be the beginning of that journey for you! Have you ever felt the subtle spark of ventral energy, a glimmer of hope and connection amidst the challenges of life? I’ve experienced these moments too, and they hold tremendous significance in our journey towards […]
How to add play to your wellbeing toolkit
The opposite of play is not work – the opposite of play is depression.” Says Dr. Stuart Brown We have been conditioned to believe that play is exclusively for children. Growing up comes with such ‘serious’ connotations. Play is also essential for adults to engage in for their mental and physical wellbeing. Our society has conditioned […]