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Step 1: Answering Your Fears About Powerlessness This week, we've begun our journey into Step 1: Honesty . On Monday, we felt the "unmanageable" system in our bodies. On Wednesday, we understood the Polarization of Protectors  that creates that internal tug-of-war. Today, we address the common questions and fears that arise when we contemplate "powerlessness." It’s natural for parts of us to resist this idea. Let's give voice to those concerns and offer an IFS perspective. Q1

Step 1: Honesty—The War Within In our Monday post, we explored the somatic "tug-of-war" in our bodies. Today, we go deeper into why that rope-pull is happening. In traditional recovery, Step 1 says: "We admitted we were powerless over alcohol—that our lives had become unmanageable."  Through the lens of Internal Family Systems (IFS), we can expand this definition. Unmanageability isn't just about what is happening in your bank account or your relationships; it is about the Ci

Step 1: Feeling the "Unmanageable" System Welcome to the first day of our 12-week journey, The 12-Steps Re-imagined . When we talk about Step 1, we often focus on the external—the substance, the behavior, or the chaos in our lives. But today, we are going to look inward . In our IFS-Integrated model, Step 1 is about acknowledging that our internal system has become polarized . What is Polarization? Imagine two people in your body pulling a rope in opposite directions. One par

Happy New Year. I took a little time off, so welcome to the first Blog of 2026. If you’ve spent any time in a 12-Step room, you know the weight of Steps 6 and 7. You’re asked to become "entirely ready" to have God remove  your defects of character. For many, this is where the engine of recovery starts to stall. I’ve sat with many clients who feel a deep, unspoken resistance during this phase. But I don't just see this as a therapist; I speak as a fellow traveler in recovery

As the confetti settles and the new year begins, many of us are caught up in the tradition of setting New Year's resolutions. It's a time...

We hear a lot about "self-care" that involves grand gestures—expensive trips, extravagant spa days, or fast-paced getaways. Does self-care have to cost a lot of money or take an entire day off? Absolutely not.  The most powerful and effective self-care isn't a luxury item; it's a daily practice  of noticing and adjusting your body and mind. True self-care is a gentle, ongoing effort to bring yourself into a state of greater calm and enjoyment whenever possible. It's not about

We often view self-care as a luxury—an extravagant, time-consuming trip to the spa or a faraway vacation. This perception is misleading and often leaves us feeling guilty or inadequate when we can't afford such grand gestures. In reality, effective self-care is much more practical, necessary, and frequent. It is less about a destination and more about recognizing your needs and taking action to meet them, much like tending to your vehicle on a long cross-country trip. The Met

When the nervous system is activated by anxiety or an emotional flashback, it often signals a perceived threat, triggering the body's natural fight, flight, or freeze response. For those managing the effects of Complex Trauma (C-PTSD), this reaction can feel overwhelming and disconnecting. Fortunately, the breath is a profound, immediate resource for safety. By taking mindful control of your breath, you send a clear, somatic message to your brain that the danger has passed, h

This week, we've established that Gratitude  is a powerful, Self-Led  state anchored in the body. But what happens when our internal...

On Monday, we grounded ourselves in the Mindful & Somatic Gratitude Scan , moving beyond just thinking  "thank you" to feeling  a...

Introduction: In the pace of modern life, it is remarkably easy to live above the neck , focused on thinking, planning, and managing. In...

This week, we've explored how mindfully recalling positive, connected memories—our Seeds of Joy —is a powerful practice for building...

On Monday, we explored the "Sunny Embrace" practice—an exercise in mindfully recalling happy moments to actively "water the seeds of joy"...

Introduction: We often think of resiliency  as a tough, armored shield, but true resilience is a practice of cultivating inner resources...

Hello, and welcome back to "Integrated Wednesdays." On Monday, we practiced a "Sunny Embrace," mindfully connecting with the sun's warmth...

As the days are longer and the sun’s warmth is more frequent guest, we instinctively feel a lift in our spirits. Last December, we...

Welcome to Q & A Friday, where we take a closer look at the concepts and exercises we’ve explored this week. After our discussions on...

Hello, and welcome back to "Integrated Wednesdays." On Monday, we explored the inner tug-of-war we often feel between different "parts"...

We all carry different "parts" within us—different aspects of our personality, our desires, our fears, and our wisdom. Sometimes, these...

Welcome to Q & A Friday, where we delve deeper into the topics we've been exploring to help illuminate your path to healing and growth....