Discover the Six F’s of IFS therapy and learn how to connect with your inner parts using curiosity, compassion, and calm.

Let’s talk about that voice in your head—you know, the one that whispers (or yells), “You’re not good enough,”

Managers plan, Firefighters react—but both are just trying to keep you safe. Learn how to work with them, not against them, in IFS therapy.

Your inner Firefighters react to emotional chaos like Olivia Rodrigo calling her ex—fast, impulsive, and a little reckless.

Your most tender parts—the ones carrying heartbreak, rejection, and loneliness—aren’t burdens; they’re Exiles longing for care.

Let’s talk about IFS and your Managers—that department of parts inside of you that take their job of keeping things in check way too seriously. Picture them as the over-caffeinated, perfectionist, task-mastering employees you never asked for, but somehow, they’re on the payroll, running the show. And they’re definitely not here to have fun.

Lesson's from Elsa and Disney's film, Frozen: Just like a turkey needs time to thaw before it’s ready for the oven, our bodies sometimes hold onto frozen trauma that needs to be defrosted, too. This is why you cry in therapy.