Creating real change by understanding - and re-organizing - your inner system.

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Many people come to therapy feeling stuck in patterns they can’t fully explain: intense emotional reactions, self-sabotaging behaviors, chronic anxiety, relationship struggles, or a sense of internal conflict. You may understand what’s happening intellectually, yet find that insight alone doesn’t lead to lasting change.

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Internal Family Systems (IFS) therapy offers a practical, deeply compassionate framework for understanding why these patterns exist - and how to resolve them at their root.

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IFS is based on the idea that the mind is naturally made up of different “parts,” each with its own perspective, emotions, and protective role. Some parts work hard to keep you functioning and in control (“managers”). Others jump in impulsively when distress gets high (“firefighters”). Beneath these protective layers are often more vulnerable, wounded parts (“exiles”) that carry emotional pain, unmet needs, or past experiences.

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None of these parts are bad, broken, or pathological. Each developed for a reason - often to protect you.

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When these parts become polarized or overburdened, people can feel internally fragmented, reactive, numb, or stuck repeating the same patterns despite wanting change. IFS therapy helps you build a respectful, curious relationship with these parts so the system can naturally reorganize toward balance, flexibility, and resilience.

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A central goal in IFS is helping you access and strengthen your core Self - the part of you that is naturally calm, clear, compassionate, confident, and capable of leadership. From this Self-led state, healing happens more organically: protective parts soften, wounded parts can safely release burdens, and your internal system becomes more coordinated rather than conflicted.

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What this work looks like in practice

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In sessions, we’ll gently turn toward moments where strong emotions, urges, or internal blocks show up in your daily life. Rather than pushing them away or analyzing them intellectually, we’ll explore what these parts are trying to accomplish and what they actually need.

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You’ll learn how to:

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• Recognize and differentiate your internal parts

• Build a trusting relationship with protective patterns instead of fighting them

• Access your own internal sense of clarity and leadership

• Resolve emotional burdens at their source rather than managing symptoms

• Develop greater nervous system regulation, self-trust, and emotional flexibility

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Sessions are collaborative and active. I integrate IFS with somatic, attachment-based, CBT and DBT-informed strategies when helpful, always keeping your personal goals and nervous system capacity in mind.

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Who IFS tends to work especially well for

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IFS can be particularly helpful if you:

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• Feel internally conflicted or pulled in opposing directions

• Struggle with anxiety, shame, self-criticism, emotional reactivity, or avoidance

• Notice repeating relationship or life patterns you want to understand and change

• Are insight-oriented but want deeper emotional integration and embodiment

• Want to cultivate self-compassion without losing accountability or momentum

• Value depth, nuance, and long-term change rather than quick fixes

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I also work frequently with expats and internationally mobile clients navigating identity, belonging, transitions, and life design.

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What clients often experience over time

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While each person’s process is unique, many clients report:

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• Increased emotional stability and nervous system regulation

• Less internal conflict and self-sabotage

• Stronger boundaries and clearer decision-making

• Improved relationships and communication

• Greater self-trust, confidence, and inner coherence

• A deeper sense of meaning and alignment in life

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Practical details​

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Sessions are 50 minutes, one-on-one, and conducted via secure telehealth. We’ll periodically check in on progress and adjust focus as your goals evolve.

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If you’re curious whether IFS - and my style of working - might be a good fit for you, I invite you to schedule a free consultation. We can talk about what’s bringing you in and whether this approach aligns with what you’re looking for.

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