One-on-One Therapy Services

Ways we can work together

Traditional IFS Therapy

One hour Virtual only

IFS Intensives

3-6 hours Virtual/In-person

Traditional IFS Therapy

What is IFS Therapy?

Internal Family Systems (IFS) is a therapeutic approach that helps us understand the different parts of ourselves that shape the way we think, feel, and respond to the world.

You may have a part of you that overthinks everything, another that tries desperately to keep everyone happy, another that criticizes you when you don't feel productive enough, and another that just wants to escape, shut down, or be left alone.

IFS doesn't view these parts as problems that need to be eliminated. Instead, we get curious about them.

Often, these patterns developed for very good reasons. Parts of us learned how to protect us from rejection, disappointment, terror, conflict, shame, or other painful experiences, usually early in life. Sometimes those strategies that once helped us survive or cope aren't working quite as well in our lives today.

In IFS, we can begin to understand where these parts came from, what they're afraid of, what they're trying to accomplish, and what they need from us now.

I'm less interested in helping you become a perfectly optimized version of yourself and more interested in helping you develop a more compassionate relationship with the person you already are, while also making the shifts that are important to you.

Rather than asking, "How do I get rid of this?", we might ask: "What is this part of me trying to do for me? What happened that made this part feel like it needed to take on this role? What does this part actually need?"

As we understand our parts with more curiosity and compassion, we can begin to create more trust within ourselves. Instead of constantly fighting against our thoughts, emotions, and behaviors, we can learn to work with ourselves.

IFS is the foundation, and I bring in guidance, mindfulness, and practical skills when needed as well. My work is trauma-informed and informed by mindfulness-based cognitive therapy, mindful self-compassion, strengths-based and feminist perspectives, and nonviolent communication.

My approach to IFS

You don't need to know anything about IFS before we begin. You don't need to be good at meditation or visualization. And you don't even need to know exactly what you want to work on.

We can start wherever you are.

  • Sessions can run 40 min to 1 hour, depending on need.

  • Some folks meet twice weekly, some meet every other month. It is totally based on your need and goals.

  • I work with women and nonbinary folks from aged 18 through adulthood.

  • $200 per one hour session. Sliding scale is possible for those who are experiencing financial hardship, when available.

  • I am currently in network with Highmark, Capital Blue Cross, and United/Optum. If I am not in network with your insurance, many plans have “Out of Network” benefits, in which case I would send you a superbill to send to your insurance for reimbursement.

Practical Details

IFS Intensives

A deeper journey toward self-trust

Sometimes we can understand a problem intellectually without being able to change our relationship with it. You might know why you people-please, shut down, overthink, or keep repeating a pattern, and you may even understand the part of you that's doing it. And yet, the problem continues.

Weekly therapy is wonderful for building a relationship with your internal system over time. But sometimes a particular part, pattern, or problem needs more uninterrupted time and attention than a 60-minute session allows. That's where an IFS Intensive can come in.

With extended time, we can slow down and understand the part or parts involved, where they came from, what they've been trying to do for you, and what keeps the pattern in place.

My hope is that you'll walk away with a closer relationship with your parts, greater perspective, a clearer sense of what your system actually needs, and some concrete steps toward meeting those needs in your life.

Currently offered to current clients only while this offer is being developed