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When understanding yourself isn’t enough to change the pattern

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You may already understand yourself quite well. You might recognize where certain reactions come from, understand your relationship patterns, or know why you become anxious, self-critical, avoidant, or overwhelmed — and still find yourself repeating the same responses.

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Internal Family Systems (IFS) therapy offers a way to work with these patterns more directly. Rather than treating difficult emotions or behaviors as problems to eliminate, we become curious about the different “parts” of you that developed to protect you.

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One part may try to stay in control. Another may withdraw, become overwhelmed, seek reassurance, or criticize you before someone else can. As we understand what these parts are protecting, it becomes easier to respond from a steadier and more flexible place.

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What IFS Therapy Looks Like

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In sessions, we’ll pay attention to the emotions, impulses, beliefs, and internal conflicts that show up in your everyday life. Rather than simply analyzing them or trying to push them away, we’ll explore what they are trying to accomplish and what may be underneath them.

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I integrate IFS with attachment-based, somatic, CBT, and DBT-informed approaches when useful. The work is collaborative and tailored to what you actually need.

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IFS May Be Helpful If You:

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• Understand your patterns intellectually but still struggle to change them

• Feel pulled between different needs, emotions, or versions of yourself

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

• Notice recurring relationship patterns you want to understand and change

• Want therapy that goes deeper than coping skills while still including practical tools

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What We May Work Toward

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IFS therapy can help you develop greater self-understanding, emotional flexibility, self-trust, and a more compassionate relationship with yourself. Over time, the goal is not to get rid of parts of you, but to help them become less extreme and less controlling.

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I also work with expats and internationally mobile clients navigating identity, belonging, relationships, and major transitions. I offer telehealth therapy to clients in Illinois and Michigan, as well as clients living in Japan.

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Psychotherapy in Chicago, Michigan, and Tokyo​​

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I offer 50-minute individual telehealth sessions for adults in Chicago and Michigan, as well as clients living in Tokyo. Sessions are $150, and eligible Chicago clients may use Blue Cross Blue Shield of Illinois insurance.

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You can view my online calendar and request either a free consultation or an initial therapy session. If you don’t see a time that works for you, you’re still welcome to contact me, as I may have additional or upcoming availability that isn’t shown online.

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