This article explores the key parts discussed in Internal Family Systems (IFS)—Managers, Firefighters, and Exiles—and provides real-life examples of how these parts might manifest. It also introduces the concept of the Self, the core essence of who we are, which serves as a compassionate and guiding presence distinct from our parts.

ADHD comes with unique challenges, and finding helpful resources can make a big difference. This post covers online resources with tools and insights to help you understand ADHD better and find ways to work with it in everyday life.

IFS therapy can be a powerful tool for personal growth and healing. Whether you are new to IFS or looking to deepen your understanding, these five books provide accessible and practical insights into the Internal Family Systems model and include practical exercises for the reader.

In this article, I explore the emerging field of Psycho-Neuroimmunology (PNI) and how it helps us understand the connections between emotional stress, immune function, and physical health. Drawing on recent studies, I discuss how therapies like mindfulness and Internal Family Systems (IFS) can support immune resilience by reducing inflammation and fostering emotional well-being.

In this collection of podcast episodes, IFS therapists and practitioners discuss how IFS can be used to treat eating disorders.

In this collection of podcast episodes, IFS therapists and practitioners explore the intersection of IFS and spirituality, ranging from guides to past lives, and IFS itself as a spiritual practice.

In this collection of podcast episodes, IFS therapists and practitioners explore the intersection of IFS and parenting, offering insights and practical tips for navigating the challenges of raising children in a Self-led way.

Most of your IFS work in therapy with your eyes closed, speaking to your parts. Despite this, there are lots of creative ways that you can connect with your parts. This article takes you through various creative methods to deepen your IFS work.

In this article, I've delved into common challenges encountered during IFS therapy and shared insights on how I address them. Beyond specific techniques, what resonates most with me is taking a step back, returning to Self, and reassuring my parts that there's no urgency to reach a particular destination. Instead, being present with the parts that emerge in the current moment is the most crucial work for both myself and my clients.

Learn more about protectors in IFS and explore step-by-step instructions for engaging with your protectors with compassion and curiosity.

There is a range of valuable resources to support your self-guided IFS practice. This post features meditations, exercises and books to get you started.

Internal Family Systems is a helpful tool for understanding and recovering from stress and burnout. In this article I explore the roles of manager and firefighter parts in long-term stress and how IFS therapy can start helping you recover from burnout.

As highly sensitive people, our childhood experiences can have a significant impact on our mental health and well-being. Even if we did not experience major trauma, our highly sensitive nature can make us more susceptible to mental health issues such as high levels of stress, health issues, anxiety and depression.

Being a highly sensitive person allows you to experience emotions and the world around you on a deeper level, but it can also make you feel overwhelmed and isolated. IFS can be an effective tool for HSPs to work through trauma and access their strengths. With IFS therapy, you can learn to embrace your sensitivity as a gift and design a lifestyle that suits your unique needs.

When considering a psychedelic therapy provider, there are several factors to keep in mind to ensure you have a safe experience. In this article I list some questions you may want to consider when choosing an individual or an organisation to work with.

Interested in Internal Family Systems (IFS) therapy? Did you know that you can learn to practice it yourself? While a therapist's support may be required for more challenging aspects, the act of being with and listening to our parts is something we can all do ourselves. With the emergence of technology and AI in the therapy field, IFS-based apps can offer great support for your inner work.

Checking in with an unburdened exile is a powerful way to deepen the work that has been done in therapy. In this article, I'll guide you through the steps of checking in with an exile, including the purpose of the check-in, the steps to follow, and what to do if the exile is in distress.

Guided meditations can be a great way to start getting to know your own system of parts. Here are four meditations all with a slightly different style and focus that can serve as an experiential introduction to IFS.

The beauty of a check-in practice is that the more space we create for parts to be heard and witnessed, the less they feel they need to take us over in extreme ways. A daily check-in helps us to start building trust and a secure attachment with our parts, which in turn enables deeper work to happen during therapy.