The information shared here is meant for general support and education. It’s not a substitute for therapy or medical care. If something you read here resonates deeply or brings up difficult feelings, I encourage you to reach out for support—whether with me or another trusted professional.
Explore how recognizing and connecting with your “inner parts” can lead to greater self-compassion and emotional balance. Have you ever noticed that sometimes you feel conflicted inside yourself—one part of you wants one thing, while another part seems to resist or worry? These “inner parts” are a natural part of being human and understanding them can be a powerful step toward self-compassion and emotional balance.
Internal Family Systems, or IFS, is a type of therapy that views the mind as made up of different “parts,” each with its own thoughts, feelings, and intentions. Some parts may carry pain, fear, or shame, while others act as protectors, trying to keep you safe. None of these parts are “bad”—they all have positive intentions, even if their strategies feel unhelpful at times.
Many of us are unaware of these internal dynamics, which can leave us feeling stuck, self-critical, or overwhelmed. IFS helps you notice and understand your parts, creating space for dialogue, healing, and self-compassion. By learning to listen and care for each part, you can reduce inner conflict, feel more grounded, and make choices that align with your true values.
In sessions, I guide you to:
Even outside of therapy, you can start noticing your parts:
IFS is a gentle, insightful way to understand yourself more deeply. It’s not about changing who you are—it’s about connecting with all the pieces of you with kindness and respect. Working with a trained therapist can help you navigate this process safely and effectively. If you’re curious about exploring your inner parts and how they influence your life, I’d be honoured to walk alongside you in therapy.
Richard Schwartz
Derek Scott
A practical guide on noticing patterns in thinking and taking manageable steps toward healthier habits. Life can feel overwhelming when our thoughts, emotions, and behaviours seem out of sync. Sometimes we get stuck in patterns that leave us stressed, anxious, or self-critical. Cognitive Behavioural Therapy (CBT) is a practical approach that helps you notice these patterns and make small, meaningful changes that lead to lasting improvement.
CBT is based on the idea that our thoughts, feelings, and behaviours are interconnected. By understanding how they influence each other, we can learn to respond differently to challenges, rather than feeling trapped in unhelpful patterns.
Change doesn’t happen overnight. In CBT, we focus on small, manageable steps—like noticing a negative thought, challenging it gently, or trying a new coping strategy. These small changes gradually build momentum, leading to noticeable improvements in mood, confidence, and overall well-being.
During sessions, we might:
Even before therapy, you can start noticing your patterns:
CBT is about building awareness, understanding yourself better, and creating practical strategies for change. It’s not about judgment or forcing change—it’s about empowering you to take small steps toward the life you want. If you’re ready to explore CBT and discover how small shifts can make a big difference, I’d be honoured to support you in therapy.
Aaron T. Beck
Beck Institute
Easy techniques to incorporate mindfulness throughout your day, even when life feels busy or overwhelming. In our busy lives, it’s easy to feel pulled in a hundred directions. Mindfulness is a simple yet powerful practice that helps us slow down, notice the present moment, and respond with calm rather than reaction.
Mindfulness is paying attention to your thoughts, feelings, and surroundings without judgment. It’s not about “emptying your mind”—it’s about noticing what’s happening, moment by moment.
Practising mindfulness can help reduce stress, regulate emotions, and increase focus. It allows you to respond to life with awareness instead of automatic reaction.
Mindfulness is about creating space for yourself. Even a few minutes each day can bring clarity and calm. Working with a therapist can help you integrate these practices into your life in a way that feels safe and supportive.
How to Practice Mindfulness
What is Mindfulness
Practical Applications of Mindfulness
Mindfulness Techniques
Benefits of Mindfulness
Loch Kelly
Kristen Neff
Tara Brach
How to Practice Mindfulness
Brene Brown
Brene Brown
Eckhart Tolle
Pema Chodron
The Pema Chodron Foundation
https://pemachodronfoundation.org
Pema Chodron
Changing Your Heart Towards Pain
Pema Chodron
Strategy to Be Happy in Life
An approachable introduction to Sensorimotor Psychotherapy and body-based healing for trauma.
Trauma doesn’t only affect the mind—it can live in the body too. Physical sensations, tension, and even posture can hold memories of stress or difficult experiences. Understanding this connection is the first step toward healing.
Trauma can create patterns in your nervous system, influencing how you react to stress. You might notice tightness, racing heartbeat, or shallow breathing—even when there’s no immediate danger.
Sensorimotor Psychotherapy focuses on the body as well as the mind. By noticing sensations, movement, and posture, you can:
Healing trauma is a gradual, supported process. Working with a trained therapist can provide guidance, safety, and tools to help your body and mind feel more integrated and at ease.
Pat Ogden
Sensorimotor Psychotherapy Institute
https://sensorimotorpsychotherapy.org
Stephen Porges
Polyvagal Theory
https://www.stephenportges.com
Deb Dana
Rhythm of Regulation
https://www.rythmofregulation.com
Polyvagal Institute
https://www.polyvagalinstitute.org/about-deb
Bessel Van der Kolk
https://www.besselvanderkolk.com
Loch Kelly
Brene Brown
Gabor Mate
Why You Feel Lost in Life: Dr. Gabor Mate on Trauma & How to Heal
How your Trauma Actually HEALS https://youtu.be/-64oZ-Kyhc4
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