When you're successful in many areas of life but feel disconnected, anxious, or burned out internally, it can feel like different parts of you are pulling in opposite directions. One part pushes you to achieve more, while another feels exhausted. A critical voice tells you you're not doing enough, while another part just wants to rest. Drawing from principles of Internal Family Systems (IFS) and parts work, I offer a compassionate, evidence-informed approach to understanding and harmonizing these inner experiences—through convenient online sessions you can access from wherever you are.
Understanding Internal Family Systems Therapy Online
Internal Family Systems (IFS) is a transformative, evidence-informed approach that recognizes the natural multiplicity of the mind. Rather than viewing internal conflicts as problems to eliminate, it helps you understand these as protective parts that have developed to help you navigate life’s challenges. Through this lens, you can begin to access your core Self, the calm, compassionate, and confident essence that exists beneath all the protective strategies you’ve developed over time.
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In my online practice, I draw from key principles of IFS and parts work: the understanding that our minds hold multiple “parts,” each with its own role and intention, and that healing occurs when we meet them with curiosity and compassion. While I am not certified in IFS, I’ve completed extensive trauma-focused trainings, engaged in ongoing study and continuing education related to IFS concepts, and integrate these ideas within a trauma-informed and neurodivergence-affirming framework.
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This approach allows me to tailor therapy to your unique nervous system and lived experience. Whether you identify as neurotypical or neurodivergent, sessions are designed to honor how your brain and body naturally process and protect: integrating elements of somatic work, Acceptance and Commitment Therapy (ACT), Cognitive Processing Therapy (CPT), and polyvagal-informed techniques.
How Parts Work and IFS-Informed Care Works in Online Therapy
The foundation of IFS rests on the understanding that we all have an internal system of parts, each with its own perspective, feelings, and memories. These parts typically fall into three categories:
Exiles carry emotional pain, trauma, and vulnerability from past experiences. They hold the memories and feelings that were too overwhelming to process at the time they occurred.
Managers work proactively to keep you functioning and protect you from feeling the pain that exiles carry. They might show up as perfectionism, people-pleasing, or constant productivity.
Firefighters react when exiled emotions break through, using more extreme measures to distract from pain. These might manifest as numbing behaviors, sudden anger, or dissociation.
During our online sessions, I guide you in developing a curious, compassionate relationship with each of these parts. We explore their roles, understand their positive intentions, and help them release the extreme roles they've taken on. This process allows your Self to lead, bringing balance and healing to your internal system.
How Parts Work and IFS-Informed Online Therapy Look in My Practice
My IFS-informed approach begins with creating a safe, collaborative virtual space where all parts of you are welcome. During our initial 90-minute online intake session, I take time to understand your unique internal landscape and the patterns that bring you to therapy. Even through a screen, I listen not only to what you share, but also to the nuances in your emotions and expressions, adapting the process to meet you exactly where you are.
What makes my work distinctive is the balance between attunement to the moment and awareness of your larger goals. While we may explore a specific part or internal dynamic, I keep your broader therapeutic objectives in mind so that each session contributes to meaningful, lasting change. I present IFS and parts-work concepts in accessible, practical ways, making complex psychological processes feel understandable and empowering—all through the convenience of online therapy.
Serving Clients Across Ten States
As a PSYPACT-credentialed therapist, I provide online IFS therapy to clients throughout Arizona, Connecticut, New Jersey, Rhode Island, Maryland, Washington DC, Virginia, Colorado, Florida and Illinois. This multi-state capability means that whether you're a busy professional in Washington DC, a tech worker in Colorado, an executive in Connecticut, or navigating life transitions in Arizona, you can access specialized IFS therapy from the comfort of your home or office.
My online practice particularly serves high-achieving professionals in metropolitan areas across these states—from the DC-Maryland-Virginia region to Chicago, from Phoenix to Denver, from Hartford to Newark. The flexibility of online sessions means you can maintain consistent therapy even when traveling between states for work or personal reasons.
Parts Work and IFS Informed Care for High-Functioning Adults
Many of my clients are high-functioning adults who appear successful externally but struggle with internal disconnection, anxiety, or depression. Whether you're managing a demanding career in Virginia's tech corridor, navigating high-pressure finance roles in Connecticut, or balancing entrepreneurial ventures in Arizona, IFS-informed therapy is particularly effective because it honors the complexity of your experience. Your achieving parts aren't problems to fix—they've helped you succeed. However, when these parts operate in extreme roles, they can lead to burnout and disconnection from your authentic self.
Through parts work, we work to understand the protective intentions behind perfectionism and overachievement, develop compassion for the vulnerable parts these behaviors protect, create space for all parts to be heard without any single part dominating, and facilitate healing that allows parts to release their burdens and find new, balanced roles.
Integrating Parts Work and IFS with Other Therapeutic Approaches
My training in multiple therapeutic modalities allows me to enhance IFS-informed work with complementary approaches. I often integrate somatic techniques to help you connect with how different parts show up in your body, drawing from Polyvagal Theory to understand your nervous system’s responses. Elements of Acceptance and Commitment Therapy (ACT) help clarify values and encourage committed action, while Dialectical Behavior Therapy (DBT) skills provide practical tools for emotional regulation when protective or “firefighter” parts are activated.
This integration is always tailored to your unique needs and preferences. Some clients prefer to focus primarily on parts work, while others find that combining modalities supports deeper and more efficient healing. During our feedback session after intake, we’ll collaborate on which blend of approaches best aligns with your goals and learning style.
Parts Work and IFS-Informed Care for Trauma and Anxiety Through Online Therapy
IFS-informed and parts-based approaches provide a particularly gentle and effective way to address trauma and anxiety, even in an online format. Rather than pushing through difficult emotions or trying to eliminate anxiety, we explore the parts of you that hold trauma or generate anxious responses. These parts are often trying to protect you, even when their strategies have become overwhelming or outdated.
In our online work together, we can engage with these protective patterns at a pace that feels safe for your system—reducing the risk of retraumatization and honoring your body’s natural rhythm. We help anxious or protective parts recognize that your core Self is capable of managing difficult emotions, gradually building trust in your ability to navigate challenges without extreme protective measures. The online format can also add a sense of safety and comfort, allowing you to do meaningful, embodied work from your own familiar environment.
The Journey of Online Parts Work and IFS-Informed Therapy
Your IFS-informed therapy journey begins with a free 15-minute online consultation where we explore whether we’re a good therapeutic fit. This initial conversation gives you a chance to ask questions about the process and helps me understand your needs and goals. If we decide to move forward, you’ll complete intake forms and screening measures through my secure client portal before our first session, allowing me to tailor our work to your specific situation.
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Treatment length varies based on your goals. Some clients seek brief, focused support for specific internal conflicts, while others engage in a deeper exploration of their internal system over time. I honor whatever timeline feels right for you and adapt our approach as your needs evolve.
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Between sessions, I may suggest reflections or gentle exercises to help you deepen your connection with your parts—but there’s never pressure. If life feels busy or you simply need space, we work with whatever is present in the moment. You remain the driver of your treatment, and my role is to support your growth with clarity, compassion, and flexibility.
My online scheduler makes it easy to book sessions that fit your routine—whether you’re in Illinois managing a demanding work week or in Rhode Island balancing family responsibilities.
Beginning Your Online Parts Work and IFS-Informed Care Journey
If you're ready to develop a more compassionate relationship with all parts of yourself, IFS-informed therapy can offer the framework and support you need. Whether you’re navigating burnout from constant achievement, anxiety that won’t quiet down, depression that lingers despite external success, or a sense of disconnection from your authentic self, this approach provides a gentle path toward internal harmony and healing.
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My online therapy practice serves clients throughout Arizona, Connecticut, New Jersey, Rhode Island, Maryland, Washington DC, Virginia, Colorado, Florida, and Illinois. The convenience of secure telehealth sessions ensures that high-quality, trauma-informed care is accessible wherever you are—fitting seamlessly into your life without commute time or office visits.
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To learn more about how IFS-informed and parts-based therapy can support your unique journey, I invite you to schedule a free 15-minute online consultation. Together, we’ll explore whether this integrative approach in my practice feels like the right fit for your healing and growth.