Explorez tous les épisodes du podcast The One Inside: An Internal Family Systems (IFS) podcast

We all feel numb sometimes. Our numbing parts protect us from stress, pain, and overwhelm. But what happens when numbness lingers?

As we kick off The One Inside's seventh season, Jeff and I share what we’ve learned about working with numbing parts. We led a workshop at the recent 2025 IFS Annual Conference called Why Check In When You Can Check Out: A Self-Led Approach to Numbing Parts.

In this episode we walk you through the highlights of our workshop and share a few of the insights we brought home from the conference.

We discuss:

• What I discovered about numbness, embodiment, and grief this past year

• Numb parts are “invisible protectors” and why simply naming the numb matters

• The compounding opportunity costs of numbing and what we miss when we spend too much time checked out

• The grief of emerging from numbness

• How numbness shows up across generations and cultures

• The NUMB framework we created for reconnecting with Self

I keep returning to this slide from our deck: Our protectors think they’re saving our lives, but sometimes they’re quietly stealing our vitality.

I share a lot about my numb season, and how naming the "nothing" became a game-changer. I hope as you listen you’ll notice your own ways of checking in and checking out and name the places where numbness shows up for you.

This week’s episode is sponsored by: 

Pisgah Coaching Institute: Founded by IFS-trained master coach Brian Jaudon, a pioneer in the integration of IFS and coaching for more than two decades. Brian and his faculty teach a blended methodology for clarifying and living into a vision of any kind. pisgahcoaching.com

Pause With Laura:  Restore Your Self Retreat for IFS Therapists & Practitioners at Kripalu, October 19-22, 2025. Download FREE IFS Resources from Laura (PDF & guided meditations). Join our Pause with Laura community for monthly Parts Reflections and deals on upcoming offerings.

I started this podcast to help spread IFS out into the world and make the model more accessible to everyone. Seven years later, that’s still at the heart of all we do.

• Join The One Inside Substack community for bonus conversations, live events, meditations, and extended interviews.

• Find merch at The One Inside store.

• Listen to episodes and watch select clips on YouTube.

• Follow me on Instagram @ifstammy or on Facebook at The One Inside with Tammy Sollenberger.

I create The One Inside with my friend, Jeff Schrum, a Level 2 IFS practitioner who loves helping helpers create with confidence and clarity.

• New to IFS? My book, The One Inside: Thirty Days to Your Authentic Self, is a great place to start.

• Want a free meditation? Sign up for my email list and get “Get to Know a Should Part” right away.

Want to sponsor an episode of The One Inside? Email Tammy. 

In today's episode, I talk with Dr. Steve Chee, an integrative East-West physician and certified IFS therapist. Steve is offering an IFS continuity program through the IFS Institute this fall called "The Sacred Nervous System," which brings together neuroscience, mysticism, and relational medicine to help people who have been told they are "too much" or "too sensitive".

In our conversation Steve shares his personal story of being a sensitive child who felt he had to hide what he loved, and the journey of finding relational safety to heal this dynamic. We discuss the importance of love as the source of healing, and how therapeutic models and theories are simply tools to help us get there.

Key takeaways:

• The connection between our nervous system and protective parts

• How a relational safety is needed for healing and for parts to come forward

• The difference between "co-regulation" and "co-revelation" and the role of love in healing

• Why the therapeutic relationship, not the model, is what truly heals

• The importance of explicitly naming love and reclaiming the sacredness of every individual

Episode Sponsor: IFS Institute

This fall, join IFS thought leader Dr. Steve Chee for a powerful journey into The Sacred Nervous System in the IFS Continuity program through the IFS Institute.  Designed for those who've completed the Online Circle or an IFS Level 1 Training, this program blends somatic awareness, spiritual insight, and IFS wisdom to help you stay grounded in Self energy—no matter what life brings.

With monthly teaching videos and live sessions September - December this is your space to deepen your healing and your capacity to support others.

Enrollment is open now at ifs-institute.com. Come as you are, stay as you grow with the IFS Continuity program. 

About The One Inside:

Check out The One Inside Substack community to access episodes, exclusive extended interviews, meditations and exercises, and more. 

Find The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside. He’s a writer and IFS Level 2 practitioner who specializes in helping therapists create with clarity and confidence.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. 

To learn more about sponsorship opportunties on The One Inside Podcast, email Tammy  

In today's episode, I chat with David Hoffman, a lawyer, mediator, and a founding member of Boston Law Collaborative. David was named "Lawyer of the Year" in Boston, and he even teaches at Harvard!

I love how he's using IFS to help people with conflict. We talk about how IFS has shifted his focus from getting people to settle, to helping them make Self-led choices.

We discuss:

• How does a lawyer and mediator bring the language of parts into a legal setting?
• What is the "reasonable reason" behind "unreasonable behavior" in conflict?
• How can we make decisions from a place of "Self-led" wisdom rather than from our "gladiator parts?"
• How can simply naming a part change the dynamic of a conversation? David shares an example of how saying "there's a greedy part" shifted a negotiation for the better.
• How does the IFS model help us understand ambivalence and the "negotiation within" that happens before we even enter a conflict?

"There's something we can do here to enable people to manage their conflicts more successfully and to be less fearful and less hateful in the world." —David Hoffman

I absolutely loved getting to know David and I'm so glad he's bringing the IFS model to a new audience. He's also offering a new six-week IFS training for lawyers and mediators this fall through the IFS Institute with guest appearances by Dick Schwartz, Mke Elkin, and Fatimah Finney.

Episode Sponsor:

This episode is sponsored by the Internal Family Systems institute. Join renowned attorney and mediator David Hoffman for a six-week live workshop starting this October. Explore how the IFS model can support lawyers, mediators, and conflict professionals to lead with more clarity, compassion, and Self — with special guest appearances by Dick Schwartz, Mike Elkin, and Fatimah Finney, this program offers practical tools for navigating client engagement, negotiation, and ethical decision-making. Space is limited and live attendance is required. Learn more and register now at ifs-institute.com.

About David Hoffman

David Hoffman, a mediator, arbitrator, and founding member of Boston Law Collaborative, has been a leading voice in bringing the Internal Family Systems (IFS) model to the legal community since 2010. He holds Level One IFS training and has co-presented with IFS founder Dr. Richard Schwartz. A plenary speaker at the 2022 IFSI Conference, his work has been featured in the Harvard Negotiation Law Review, where he authored a seminal article on "Mediation, Multiple Minds, and Managing the Negotiation Within." In addition to his private practice, he serves as the John H. Watson, Jr. Lecturer on Law at Harvard Law School, where he integrates the IFS model into his courses.

About The One Inside:

Check out The One Inside Substack community to access all episodes, exclusive extended interviews, replays of live events, meditations, and more. 

Find The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside. He’s a writer and IFS Level 2 practitioner who helps therapists create with clarity and confidence.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. 

To learn more about sponsorship opportunties on The One Inside Podcast, email Tammy  

On this week's episode, I welcome Bob Falconer, Chelsea Odhner, and Jonathan Rose, the co-authors of the new book, Opening the Inner World. We dive into what it means to be both spiritual and plural. If you've ever found yourself wondering how inner work and spiritual seeking overlap, this episode is for you.

We explore:

• What happens when we bring the language of parts into our spiritual lives?

• Can the concept of "Self Energy" connect with notions of divine presence?

• How does the idea of God resonate differently for various people and their inner parts?

• How can IFS be a deeply spiritual path without becoming dogmatic?

• What do we do when belief itself feels like a burden or triggers our inner system?

Favorite Quotes:

• “When people bring in a spiritual experience or a spiritual concept, I don’t want to assume that I know what that means for them.” —Bob Falconer

• “Sometimes in spiritual direction, a part is the one that's praying. And that prayer needs to be honored and held and heard.” —Chelsea Odhner

Find their book here: Opening the Inner World 

Episode Sponsor:

This episode is sponsored by Pisgah Coaching Institute. Founded by IFS-trained master coach Brian Jaudon, a pioneer in the integration of IFS and coaching for more than two decades. Brian and his faculty teach a blended methodology for clarifying and living into a vision of any kind. Learn more at pisgahcoaching.com.

About the Guests:

Chelsea Rose Odhner is a lifelong student of Swedenborg’s teachings with extensive professional experience synthesizing his ideas. Combined with her work as a bodyworker, and an IFS practitioner and coach, Chelsea adds a unique and informed perspective to integrating IFS therapy with the system of the spiritual world that Swedenborg describes.

Robert Falconer is a dedicated therapist and teacher of the IFS model who has contributed significantly to the field through his research and writings. His work focuses on how our minds are not just multiple, but also porous. He brings this lens to IFS, especially in the context of trauma and spiritual experiences.

Jonathan Rose is a scholar of Emanuel Swedenborg and Neo-Latin translator who has published extensively on Swedenborg’s theological and philosophical ideas. He serves as the Series Editor for the New Century Edition of Emanuel Swedenborg’s Theological Works. His expertise brings a deep spiritual dimension to the book, offering readers insights into concepts in Swedenborg’s spirituality that resonate with IFS.

About The One Inside:

Check out The One Inside Substack community to access all episodes, exclusive extended interviews, replays of live events, meditations, and more. 

Find The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside. He’s a writer and IFS Level 2 practitioner who specializes in helping therapists create with clarity and confidence.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. 

To learn more about sponsorship opportunties on The One Inside Podcast, email Tammy  

In today's episode, I talk with Michael and Leela Hunter, the creators of UpSpiral Life — a year-long program and community that combines IFS, manifestation, and neurofeedback.

We explore what manifestation really means through an IFS lens, how subconscious parts shape our experience, and why “feeling good” is a nervous system state we can track and train.

Our conversation explores how IFS intersects with manifestation, nervous system states, and the beliefs our parts hold about what’s possible.

Key takeaways:

• How parts influence what we manifest

• Self Energy as a measurable frequency

• Why some protectors are allergic to “feeling good”

• How neurofeedback can support deeper IFS work

• Shifting vibration is getting curious about what’s happening inside

Michael is the founder of UpSpiral.Life, a program and community that helps people move from burnout and disconnection into greater flow, purpose, and alignment. With a background in acupuncture and the arts, Michael guides clients through personal transformation by challenging modern conditioning and helping them reconnect with what truly matters.

Leela is an IFS therapist, consultant, and the Clinical Director of UpSpiral.Life. She supports clients in exploring limiting beliefs and emotional burdens with compassion and curiosity. As an Afghan Muslim woman with over 15 years of experience, Leela brings cultural depth and personal insight to her healing work.

Don't miss my extended interview clip with Michael and Leela on The One Inside Substack. 

Episode Sponsor: Pause With Laura

✨ Give your hard working parts some rest by joining Laura Schmidt, seasoned IFS therapist, for a restorative IFS retreat this Fall at Kripalu Center for Yoga and Health.

September 14-19 IFS & LifeForce Yoga Retreat for all

October 19-22  Restore YourSelf Retreat for IFS Professionals

👉🏼 Visit PauseWithLaura.com for all the details and a care package of FREE IFS resources! 🎁

About The One Inside:

Check out The One Inside Substack community to access all episodes, exclusive extended interviews, meditations and exercises, and more. 

Find The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside. He’s a writer and IFS Level 2 practitioner who specializes in helping therapists create with clarity and confidence.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. 

To learn more about sponsorship opportunties on The One Inside Podcast, email Tammy  

In this week’s episode, I sit down with my friend Julie Honeycutt, a licensed professional counselor, certified IFS therapist, and approved clinical consultant. Julie has been integrating faith and counseling for over 20 years, and in this conversation, we explore how our attachment styles, parts, Enneagram, and developmental stages all shape our prayer life and spiritual connection.

Julie shares that our attachment patterns and spiritual experiences are deeply linked, and how IFS offers a pathway to spirituality and how our different parts, even those with doubts

We explore the idea that prayer doesn’t have to look a certain way. It can show up in movement, in gardening, in painting, or even in those “texting prayers” we send up throughout the day. As Julie says, “What would it be like if our prayer life could reflect the unique way that God made us?”

Julie also introduces the idea of the “levels of faith” and how parts of us may sit at different levels. Some of our parts may still hold early beliefs that we’ve outgrown, but they are still worthy of attention and care. 

We talk about:

• How our parts have different attachment styles in prayer

• Why anxious parts often get exiled in spirituality

• The connection between the Enneagram, personality, and prayer

• How our developmental stage impacts how we experience faith

• Why meeting ourselves in our prayer life without shame changes everything

• How gardening and movement can be a spiritual practice

Julie reminds us that all parts are welcome: “Even that part is welcome.”

About Julie: Julie Honeycutt is a licensed professional counselor, certified IFS therapist for over 15 years and an Approved Clinical Consultant for the IFS Institute. She's been practicing the integration of faith and counseling for over 20 years in her private practice as well as in workshops and retreats. Through stillness-of-mind exercises (what the early Christians called hesychasm), she guides her clients in learning how to discern God over the crowd of voices inside all our parts!  And, she has a myriad of free writings and resources on her website.

About The One Inside:

Check out The One Inside Substack community to access all episodes, exclusive extended interviews, meditations and exercises, and more. 

Find The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum produces The One Inside. He’s a writer and IFS Level 2 practitioner who specializes in helping therapists create with clarity and confidence.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. 

To learn more about sponsorship opportunties on The One Inside Podcast, email Tammy  

On this week's episode I'm thrilled to have my friend and colleague, Dave Adamusko, join me to demystify "direct access"—a powerful technique that allows IFS practitioners to speak directly to a client's parts.

Dave and I dive deep into why direct access is so essential, especially for clients with trauma histories or deeply blended parts who might struggle with more traditional "insight" methods. Dave leads me in a brief session to demonstrate explicit direct access, engaging with a part of me that was feeling annoyed and ignored, and we trace its origins back to a childhood experience. It was such a profound experience!

In this episode, you’ll discover:

• What "direct access" truly means, both for clinicians and for those of us simply navigating our inner worlds.
• How direct access facilitates quick unblending, befriending, and the gathering of powerful insights.
• Why practicing direct access, even with "easier" clients, is crucial for mastery (and something I'm always working on myself!).
• The fascinating connection between direct access and other experiential techniques like Gestalt empty chair and psychodrama.
• The important distinction between explicit and implicit direct access.

And be sure to check out my extended interview with Dave exclusively on Substack.

About Dave Adamusko: Dave Adamusko, LMFT is a Certified Internal Family Systems Therapist, and approved IFS Consultant with a private practice in Mesa, AZ. He has been involved in the IFS community since 2015 and has had the privilege of being a Program Assistant for numerous Level 1 trainings as well as a frequent PA for Frank Anderson's L2 Trauma and Neuroscience training. In addition to his therapy private practice he also works as a Guide for Onsite Workshops where he combines his passion for IFS with experiential techniques to create dynamic personal growth workshops. Dave's variety of interests and ADHD have led him to create several passion projects that include (but not limited to): IFS leadership consulting, Experiential Couples Intensives, and recently added, IFS Based Post-Psychedelic Integration Groups.    

Episode Sponsor: Life Architect

✨ Get access to 3 IFS webinars organized by Life Architect (featuring Einat Bronstein, Kay Gardner & Robert Falconer, and Ann Sinko) and receive a 30% discount on selected IFS workshops: https://lifearchitect.com/tammy/ ✨

About The One Inside:

Check out The One Inside Substack community to access all episodes, exclusive extended interviews, meditations and exercises, and more. 

Find The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside. He’s a writer and IFS Level 2 practitioner who specializes in helping therapists create with clarity and confidence.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. 

To learn more about sponsorship opportunties on The One Inside Podcast, email Tammy  

What if the magic in parenting doesn’t happen in the moment you get it right, but in the moment you come back and repair?

This week, I talk with educator, children’s book author, and Self-led parent Anna Purpero, and I just loved this conversation so much. Anna has two little boys and a big heart, and she shares so honestly about what happens when our protectors take over in parenting and how IFS helped her find a new way forward.

We talk about:

• What happens in our bodies when our kids fight (and why we feel like we're in danger)

• Why repair — not perfection — is the real magic

• The power of separating “who I am” from “what I do” in parenting and beyond

• How Anna uses playful language like “my volcano’s bubbling up” to talk to her kids about parts

• Why naming a part doesn’t mean avoiding responsibility...it helps kids (and grownups) take more

• Why real apologies only come after shame has lifted

• How her creative work flowed from her own healing

Anna’s book My Friends Inside is just beautiful. It’s one of those books that speaks to kids and to the little ones inside us. The language is simple, the illustrations are gorgeous, and the heart behind it? So, so good.

Anna recorded a special reading of her book just for our community and Jeff added page spreads to create a whole little experience out of it. You can find that for free exclusively on Substack.

Come meet your parts and maybe a few new friends inside.

About Anna:

Anna Purpero is an educator and children’s book author based in Columbus, OH, where she lives with her partner, Jordan, and their two sons (ages 4 and 6). She draws inspiration from her former high school Language Arts students and the teens she mentored through Paper City Mentoring Project, a nonprofit she co-founded and led as Executive Director. She is currently building on her education, including SEL coursework from Fresno Pacific University and training through the Self-Leadership Collaborative. She hopes to continue to use art to facilitate experiential learning and inspire children to hold tight to their dignity and spark. Her debut picture book, My Friends Inside, is available now! 

Inner World Collective

A supportive community can change everything when you're learning and applying the IFS model. The Collective is an online space for IFS therapists and practitioners to connect with like-minded professionals, build confidence, refine their skills, and feel truly supported as they bring IFS into their clinical work. Inside, you'll find expert consultation, supervised and peer-led practice groups, monthly guest speakers, recorded demos and demo groups, and Self-led workshops—all designed to help you flourish as an IFS practitioner.

Check out The One Inside Substack community to access all episodes, exclusive extended interviews, meditations and exercises, and more. 

Find The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside. He’s a writer and IFS Level 2 practitioner who specializes in helping therapists create with clarity and confidence.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. 

To learn more about sponsorship opportunties on The One Inside Podcast, email Tammy  

Britt Frank escaped a cult, rebuilt her life after addiction, and is one of the most grounded, funny, and inspiring IFS speakers and educators around.

In this week’s episode, we talk about her new book Align Your Mind, and how parts work helped her move from chaos to clarity.

We get into all of it...motivation, procrastination, inner critics, cults, menopause, and what alignment looks like beyond the buzzwords.

Britt shares how she uses parts language in her own life, how she reframes procrastination as protection, and why your most extreme parts might actually be your best coaches.

She also opens up about what it’s like to come out of systems of control and begin to trust your own experience again. As Britt says, “Our parts don’t want us to feel better. They want us to feel safe.”

If you’ve ever felt stuck or like your parts are pulling you in opposite directions, this conversation is for you.

In this episode, we talk about:

• What alignment really means (hint: it’s not a vibe)

• How procrastination isn’t laziness; it’s a protective part trying to help

• Why “Self Energy is not codependency in a pretty dress”

• Reframing the inner critic as your best coach

• What it means to “coach your parts like a team”

• How parts work can reframe midlife and menopause as meaningful transitions

• Parts work as a way to “rewrite the script” with compassion and clarity

Favorite Quote:

“I want to talk to the parts of you that are doing weird things and say, ‘You're not crazy. You're a person with an activated nervous system, and there's a reason why this is happening.’” – Britt Frank

Be sure to catch my extended interview with Britt over on Substack, where she talks about her complicated relationship with "hope" -- and what she reaches for instead.

About Britt:
Britt Frank, LCSWS, SEP, is an IFS Level 3 therapist, keynote speaker, and the author of The Science of Stuck and Align Your Mind. She’s trained in Internal Family Systems and Somatic Experiencing and is a contributing columnist to Psychology Today. Her work has been featured in Forbes, NPR, Fast Company, Psych Central, SELF, and Thrive Global.

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Episode Sponsor: Life Architect

✨ Get access to 3 IFS webinars organized by Life Architect (featuring Einat Bronstein, Kay Gardner & Robert Falconer, and Ann Sinko) and receive a 30% discount on selected IFS workshops: https://lifearchitect.com/tammy/ ✨

Check out The One Inside Substack community to access all episodes, exclusive extended interviews, meditations and exercises, and more. 

Find The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside. He’s a writer and IFS Level 2 practitioner who specializes in helping therapists create with clarity and confidence.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. 

To learn more about sponsorship opportunties on The One Inside Podcast, email Tammy  

In this week's episode I welcome three guests--Robin Barre, Ann-Katrin Bockmann, and Kasra Mirzaie--to talk about IFS and working with teenagers.

We explore how IFS often skips over this phase of life, both in how we work with clients and how we relate to our own inner adolescent parts. We tend to romanticize childhood or focus on early wounding, yet there’s a lot of cringing and avoiding when it comes to the teenage years. Adolescence is where so much transformation happens. It’s where meaning gets made. It’s when parts start to emerge with passion, intensity, and voice.

My guests are each doing beautiful work in the world to support teens. Our teens (and teen parts) need room to grow, roll their eyes, slam doors, and ask big existential questions. This episode makes space for and sense of it all.

We talk about normalizing rebellion, exploring identity, meaning making, and listening deeply to the parts of ourselves and our teens who are still figuring it all out. We also talk how IFS can overlook the developmental and cultural realities of adolescence.

This conversation left me feeling full of insight and hope. Speaking of hope, be sure to check out my extended interview with this trio over on The One Inside on Substack, where they each share what is giving them hope right now. 

• Why adolescence often gets skipped over in parts work

• What we miss when we pathologize normal adolescent development and behavior

• The meaning crisis and mental health crisis we are currently experiencing

• The difference between burdens and suffering that transforms

• Why validation is essential for connecting with teens

• How Self-Led parenting looks different during the teen years

• What would it be like to revisit your inner teenager with curiosity?

• Which of your parts “woke up” during adolescence?

• What did you need then, and how might you offer it now?

Ann-Katrin Bockmann, Ph.D. is a licensed clinical psychologist and speech therapist, certified IFS and Somatic IFS therapist, IFS approved clinical consultant and Co Lead Trainer for the IFS Institute. She works at the Institute of Psychology at Hildesheim University (Germany) and in private practice.

Kasra Mirzaie is a licensed psychotherapist, research assistant, and teacher in Germany who works with people of all ages in diverse psychological, educational and medical contexts. 

Robin Barre is a Level 3 trained IFS psychotherapist and approved consultant. She also is a professional consultant for those who provide services for adolescents.

IFS Demoz 

Curious what Internal Family Systems looks like in action? Join IFS Demoz, a live demonstration series led by IFS pioneer Mike Elkin. Each week, Mike takes on real-world challenges through one-on-one role play, modeling IFS techniques in real time. Whether you're new to IFS or a seasoned practitioner, these sessions offer powerful insights into how the model truly works. Each demo includes an open, inclusive Q&A—so bring your curiosity. Live sessions happen weekly on Zoom, and recordings are available to all registrants.

Inner World Collective

A supportive community can change everything when you're learning and applying the IFS model. The Collective is an online space for IFS therapists and practitioners to connect with like-minded professionals, build confidence, refine their skills, and feel truly supported as they bring IFS into their clinical work. Inside, you'll find expert consultation, supervised and peer-led practice groups, monthly guest speakers, recorded demos and demo groups, and Self-led workshops—all designed to help you flourish as an IFS practitioner.

Check out The One Inside Substack community to access all episodes, exclusive extended interviews, meditations and exercises, and more. 

Find The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside. He’s a writer and IFS Level 2 practitioner who specializes in helping therapists create with clarity and confidence.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. 

To learn more about sponsorship opportunties on The One Inside Podcast, email Tammy  

I’m so thrilled to welcome Dick Schwartz, the founder of Internal Family Systems (IFS), back to the podcast, as well as my friend Ocean, who brings her voice and lived experience to this important conversation.

Today, we explore the intersection between IFS and the plural community--those living with DID (Dissociative Identity Disorder) and OSDD (Other Specified Dissociative Disorders). What’s the difference between DI parts and the IFS parts many of us talk about? How can we bridge misunderstandings between the IFS community and those living with more distinct parts? 

This conversation was deeply moving and healing. I’m so grateful to both Dick and Ocean for their honesty, wisdom, and compassion.

• The differences and overlap between DI parts and IFS parts

• Why the plural community has sometimes felt unseen and misunderstood by IFS

• The harm in labeling parts as managers, firefightes and exiles

• The complicated relationship many survivors have with Self Energy

• Strategies for working with systems shaped by deep trauma

• Why trust, patience, and honoring every part is a prerequisite to healing

Be sure to watch the extended video interview with Dick and Ocean over on our Substack. 

Tiffany Morgan (Ocean) is a Certified IFS therapist, consultant, and educator with lived experience of OSDD (Otherwise Specified Dissociative Disorder). She specializes in eating disorders, complex PTSD, and dissociative disorders, and brings over 30 years of experience to her work supporting deep healing and system-wide trust.

She is passionate about destigmatizing DID, neurodivergence, and the multiplicity of mind. She creates compassionate, inclusive spaces where all parts are welcome and seen. She also shares resources and reflections through her platform, tidesoftransformation.com, and co-sponsors the podcast A Couple of Multiples.

Dr. Richard Schwartz is the founder of the Internal Family Systems (IFS) model of therapy., He is the author of several books, including No Bad Parts and You Are the One You’ve Been Waiting For, and continues to lead workshops and trainings worldwide through the IFS Institute.

Founded by IFS trained master coach Brian Jaudon, a pioneer in the integration of IFS and coaching for more than two decades. Brian and his faculty teach a blended methodology for clarifying and living into a vision of any kind. Enrollment is now open for his 2026 training. pisgahcoaching.com

This summer, deepen your practice with half-day CE courses at the Cape Cod Institute, offered in person on Cape Cod or live online from anywhere. Learn from IFS leaders Jeanne Catanzaro, Richard Schwartz, and Cece Sykes, or explore topics like mindfulness, couples therapy and leadership and many more with experts shaping the field. Celebrating 45 years, the 2025 season runs from June, 30 to August, 22. Start your day with interactive learning, then spend your afternoons applying new insights with clients, connecting with colleagues or exploring the cape. Learn more and register at www.cape.org Use Discount Code: theoneinside for $50 off.

Check out The One Inside Substack community to access all episodes, exclusive extended interviews, meditations and exercises, and more. 

Find The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside. He’s a writer and IFS Level 2 practitioner who specializes in helping therapists create with clarity and confidence.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. 

To learn more about sponsorship opportunties on The One Inside Podcast, email Tammy  

On today's episode I chat with Susan Stiffelman, a licensed marriage and family therapist, author, parenting coach, and host of the Parenting Without Power Struggles podcast. We talk about parts, of course. Parenting parts. Spiritual seeker parts. Inner children who hide behind locked doors. And how she gently helps people return to center.

Susan shares stories from her work and from her own life, including how she stayed connected to herself (and her child) during a divorce, and why she believes parenting is one of life's most profound trailheads.

• What happens when we parent from our “hijacked” parts

• The power of staying tethered to ourselves, even when our kids are dysregulated

• How to move out of the “fixer” role and into the calm anchor our kids need

• What’s underneath those big reactions?

• Why she says: “We are a society of disembodied people”

• What parts of you get activated when your child is dysregulated or distressed?

• Can you be curious about the fear underneath your frustration?

• What would it mean to “sit in the fire” without jumping in to fix it?

Susan Stiffelman is a licensed Marriage, Family, and Child Therapist and the author of Parenting Without Power Strugglesand Parenting With Presence (an Eckhart Tolle Edition). She helps parents become the calm, confident “Captain of the ship”. Susan hosts a popular podcast with over 1.5 million downloads and offers online classes and memberships with guest experts like Dan Siegel, Byron Katie, and Gabor Maté.

Episode Sponsor: Life Architect

✨ Get access to 3 IFS webinars organized by Life Architect (featuring Einat Bronstein, Kay Gardner & Robert Falconer, and Ann Sinko) and receive a 30% discount on selected IFS workshops: https://lifearchitect.com/tammy/ ✨

Check out The One Inside Substack community to access all episodes, exclusive extended interviews, meditations and exercises, and more. 

Find The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside. He’s a writer and IFS Level 2 practitioner who specializes in helping therapists create with clarity and confidence.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. 

To learn more about sponsorship opportunties on The One Inside Podcast, email Tammy  

On today’s episode I meet Jessica Laurel Kane, a writer, illustrator, and storyteller whose new book, Once Upon an Upset: Illustrated Stories, Insights, and Reflections to Help Parent Our Children While Re-Parenting Ourselves, captures the spirit of Internal Family Systems in such an authentic and creative way. 

Jessica isn’t formally trained in IFS, but she lives it and teaches it through her stories, illusrations, and books. She discovered IFS organically during a slient retreat and got to know her inner world by interviewing her parts--like characters in a story. 

Her work shows how imagination can be a healing tool. She makes “being with your parts” feel accessible, visual, and real. This episode is about the power of healing through storytelling, and I think you’re going to love hearing Jessica tell hers.

• “I treated myself the way I was treated.” Jessica describes how growing up with neglect led to internal self-neglect and how getting to know her parts shifted that pattern.

• How a 10-day silent retreat helped her meet the younger selves she’d been avoiding, and why she started interviewing them like characters in a story.

• “Only you get to say when you’ll give birth to your creative self.” Jessica shares how parts of us often hold the key to our creativity and our stuckness.

• Parenting as a mirror: how Jessica hears old internal voices while parenting her son, and how she learned to pause, check in, and choose a different path.

• “The glue is compassion.” A conversation about looping thoughts, panic attacks, and what it takes to rewire old stories with new ones.

• How her late mother planted the seeds for the parts work and self trust Jessica now uses to nurture herself and her son.

"Sometimes I search desperately outside of myself for a place to rest and be still, forgetting that this place is inside of me."—Jessica Laurel Kane

Jessica Laurel Kane is the author of several books, most recently: Leaving Cleveland: A Memoir, The Boy with the Heavy Suitcase (a picture book) and Once Upon an Upset: Illustrated Stories, Insights and Reflections to Help Parent Our Children While Reparenting Ourselves. She lives in Upstate New York with her husband and son. 

Michelle Glass

Whether you’re IFS-trained and supporting clients in medicine work or a psychedelic facilitator looking to integrate IFS, Michelle Glass offers courses designed to build confidence in preparation, journey, and integration. Courses include:  “Supporting Clients’ Psychedelic Journeys Utilizing IFS” or her 22-Hour “Comprehensive IFS Introduction for Psychedelic Facilitators.” Learn more at thelistenerllc.com

The Science of Calm free online summit April 21 - May 4, 2025

Self-Led Parenting: How Internal Family Systems Can Transform Your Family's Life - a course I'm leading with Susan Stiffelman on May 1, 2025 

Check out The One Inside Substack community to access all episodes, exclusive extended interviews, meditations and exercises, and more. 

Find The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside. He’s a writer and IFS Level 2 practitioner who specializes in helping therapists create with clarity and confidence.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today’s podcast, I chat with Dr. Irina Diyankova, certified IFS therapist, IFS clinical consultant, and Lead Trainer with the IFS Institute. We explore the fascinating intersection of IFS and neurodivergence, a topic she knows intimately from both her lived and professional experience.

We talk about time blindness, sensory sensitivities, what gets mistaken for trauma but might be hardwiring, and how IFS therapists can differentiate. We also get into self-accommodation, the limits of coping skills, and why healing through IFS is a lifelong journey.

I loved my conversation with Irina and felt uplifted and inspired by her beautiful Self Energy. I’m excited to bring this episode to you. 

✨ Don’t miss my extended video interview with Irina on The One Inside Substack. You’ll also find a gentle, creative meditation Irina led designed especially for neurodiverse folks to connect with parts of their nervous system. Bring crayons and curiosity.

• “Healing doesn't always bring rainbows and butterflies.” Irina talks about the moment she realized her nervous system challenges weren’t just about unhealed trauma.

• How do you tell the difference between parts and hardwiring? Irina walks us through how she listens for what’s left after unburdening and what that might mean.

• “Coping skills that work for others might not work for you—and that’s not a failure.”

• Why traditional therapeutic approaches (like exposure therapy) can be harmful for neurodivergent clients—and what to do instead.

• “I have to accommodate myself.” Irina shares how self-acceptance and sensory regulation opened up a whole new window of tolerance.

• We also talk about Irina’s upcoming book, Becoming an IFS Therapist: A Journey to One’s Self, which offers practices and reflections for IFS therapists.

The Science of Calm free online summit April 21 - May 4, 2025

“Applying IFS with autistic and ADHD adults through neurodiversity affirming lens” two-day workshop, May 30-31, 2025.

Irina's book: Becoming an IFS Therapist: A Journey to One's Self

Dr. Irina Diyankova is a licensed psychologist, certified IFS therapist, and Lead Trainer with the IFS Institute. She specializes in the treatment of psychological trauma and related conditions, including PTSD, Dissociative Disorders, and Anxiety and Mood Disorders. Based in Tennessee, Irina offers professional consultations, workshops, and trainings for mental health professionals interested in learning the Internal Family Systems (IFS) model. She is also an IFS Approved Clinical Consultant, known for her thoughtful, neurodiversity-affirming approach to teaching and therapy.

IFS Demoz 

Curious what Internal Family Systems looks like in action? Join IFS Demoz, a live demonstration series led by IFS pioneer Mike Elkin. Each week, Mike takes on real-world challenges through one-on-one role play, modeling IFS techniques in real time. Whether you're new to IFS or a seasoned practitioner, these sessions offer powerful insights into how the model truly works. Each demo includes an open, inclusive Q&A—so bring your curiosity. Live sessions happen weekly on Zoom, and recordings are available to all registrants.

Inner World Collective

A supportive community can change everything when you're learning and applying the IFS model. The Collective is an online space for IFS therapists and practitioners to connect with like-minded professionals, build confidence, refine their skills, and feel truly supported as they bring IFS into their clinical work. Inside, you'll find expert consultation, supervised and peer-led practice groups, monthly guest speakers, recorded demos and demo groups, and Self-led workshops—all designed to help you flourish as an IFS practitioner.

Check out The One Inside Substack community to access all episodes, exclusive extended interviews, meditations and exercises, and more. 

Find The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside. He’s a writer and IFS Level 2 practitioner who specializes in helping therapists create with clarity and confidence.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today’s podcast, I chat with Ashley Booth, a psychedelic-assisted psychotherapist, trainer, researcher—and former oceanographer! Ashley’s new book, Quieting the Storm Within: A Simple, Intuitive Guide to Your Inner World, is beautifully written and illustrated, accessible, and deeply rooted in IFS.

We talk about why she chose to create a picture book for adults, how parts mapping can be playful and powerful, and how IFS and psychedelics both point us toward connection with our parts, with the natural world, and with something larger than ourselves.

Ashley shares her journey from marine science to healing work, the grief that led her there, and the awe and Self Energy that keep her grounded in the work today.

• “IFS is such a visual model.” Ashley talks about why she chose to make a picture book for adults and how dyslexia, digital art, and parts mapping all played a role.

• What is the “parts unstack” exercise and how can it help externalize what’s happening inside?

• “All parts are either the steward of a need or trying to get that need met.” Ashley walks us through her reframing of protectors as helpers and the importance of naming needs with compassion.

• How her own psychedelic experiences influenced the metaphors in the book, and how IFS supports integration and meaning-making.

• “Self is the conduit.” Ashley shares how visual reminders, art, and little moments of awe can help us reconnect to Self Energy in everyday life.

"We all need to be able to connect with the love and the compassion that's available to all of us that doesn't judge. And our parts need to be held by that, right? And our Self is the conduit for that to happen." – Ashley Booth

Ashley Booth, LCSW, is a psychedelic-assisted psychotherapist, IFS practitioner, researcher, and educator. She’s the author of Quieting the Storm Within: A Simple, Intuitive Guide to Your Inner World, releasing in March 2025. Ashley is also the founder of IFS and Beyond, where she offers consultation, integration, and teaching at the intersection of Internal Family Systems and psychedelic therapy.

A former oceanographer, Ashley brings deep curiosity and reverence for nature into her work, helping people reconnect with their inner and outer worlds. Learn more at ifsandbeyond.com or ashleybooth.net.

IFS Demoz 

Curious what Internal Family Systems looks like in action? Join IFS Demoz, a live demonstration series led by IFS pioneer Mike Elkin. Each week, Mike takes on real-world challenges through one-on-one role play, modeling IFS techniques in real time. Whether you're new to IFS or a seasoned practitioner, these sessions offer powerful insights into how the model truly works. Each demo includes an open, inclusive Q&A—so bring your curiosity. Live sessions happen weekly on Zoom, and recordings are available to all registrants.

Inner World Collective

A supportive community can change everything when you're learning and applying the IFS model. The Collective is an online space for IFS therapists and practitioners to connect with like-minded professionals, build confidence, refine their skills, and feel truly supported as they bring IFS into their clinical work. Inside, you'll find expert consultation, supervised and peer-led practice groups, monthly guest speakers, recorded demos and demo groups, and Self-led workshops—all designed to help you flourish as an IFS practitioner.

Check out The One Inside Substack community to access all episodes, exclusive extended interviews, meditations and exercises, and more. 

Find The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside. He’s a writer and IFS Level 2 practitioner who specializes in helping therapists create with clarity and confidence.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today’s podcast, I chat with Tanis Allen, a certified IFS therapist and longtime member of the IFS community. Tanis has been around since the earliest days of the model, and she just released a new book called The Self-Led IFS Workbook: Learn IFS Skills to Understand and Love All Your Parts published by Penguin Random House.

We talk about her early experiences learning IFS in the ‘90s, her work with clients struggling with suicidality and eating disorders, and what it was like to write a book that makes the model accessible to everyone. Tanis shares insights on how to begin IFS on your own, the challenge of translating an oral and experiential tradition into clear written steps, and her favorite exercise for working with stuck parts.

• “Your awareness is the beginning of Self.” Tanis explains how simply noticing what’s happening in your body or mind is the first step into the IFS process.

• How do you know you’re in a part? Tanis breaks down how to begin this work, even if you’re doing it on your own.

• “IFS is such a strong community… we sit in circles together and learn this together.” Tanis reflects on the power of shared learning and the influence of the “wise women” who helped shape the model.

• Why she added her own transcripts of parts work to the book, and what she discovered about herself through writing them.

• Her favorite exercise (the Four Drawing Exercise) and why it’s so transformational for working with stuck parts.

“Clients will often ask me, you know, does this make me like a multiple personality person or something? And, you know, the answer is no, we're all made this way, actually. And it does feel kind of weird sometimes. But the more we do it, the more we practice it, the less weird it feels." -- Tanis Allen

Tanis Allen, LMSW, ACSW, is the author of The Self-Led Internal Family Systems Workbook: Learn to Use IFS Skills to Understand and Love All Your Parts. A member of the IFS community for over 25 years, Tanis has spent her career practicing, teaching, and living the IFS model. She serves as a mentor and IFS clinical consultant for other therapists and is the founder and director of the IFS Great Lakes Retreat, a beloved annual gathering held each fall in northern Michigan.

Episode Sponsor: Life Architect

✨ Get access to 3 IFS webinars organized by Life Architect (featuring Einat Bronstein, Kay Gardner & Robert Falconer, and Ann Sinko) and receive a 30% discount on selected IFS workshops: https://lifearchitect.com/tammy/ ✨

Take a sneak peak at The One Inside Substack community

Check out The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside. He’s a writer and IFS Level 2 practitioner who specializes in helping therapists create with clarity and confidence.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today’s podcast, I chat with two brilliant IFS lead trainers, Pam Krause and Crystal Jones. We learn about their journeys to becoming IFS lead trainers, the evolution of the model's cultural awareness and inclusivity, and what it’s been like to co-lead the newly updated IFS Online Circle together. We also dip our toes into a little controversy—should we skip the 6Fs?

I loved hearing from them what it means to stay grounded in the core of the model while continuing to expand and evolve with care, community, and curiosity.

• “The core of the model has not changed at all.” Pam and Crystal reflect on how the IFS model has stayed steady while the perspectives, voices, and applications have continued to expand.

• How do different cultures experience Self Energy? What happens when we listen for joy, dance, chi, and loyalty as expressions of Self?

• How the model is evolving as more identities enter the space, adding richness and context.

• The 6 F’s: should we still teach them? Pam and Crystal give context, clarity, and some new language around how and why the F’s are helpful—especially for beginners.

• How the model teaches the steps to reach clients’ protectors.

• We also explore mentoring, teaching, and the beautiful full-circle (pun intended!) relationship Pam and Crystal have developed through years of working together.

“People are saying how they want to see themselves in the model, right? They want to see how it applies to them. And if we are not aware of our clients' identities, then we might miss it if we're looking for the eight C’s.” – Crystal Jones

📺 Check out my extended video interview with Crystal and Pam over on Substack.

About the Guests:

Crystal R. Jones is a Licensed Clinical Social Worker and Lead IFS-I Trainer who passionately shares the healing essence of the Internal Family Systems (IFS) model worldwide. She is known for her embodied compassion, relatability, and heart-led approach to this transformative work. Crystal is deeply dedicated to creating safe, affirming spaces for marginalized communities—particularly Black women and women of color—where they can feel connected, seen, heard, and valued as they embark on their healing journeys, both individually and collectively. With a fervent commitment to equity and accessibility, Crystal teaches the IFS model in a way that speaks to the global majority, ensuring its adaptability, inclusivity, and relevance across diverse populations.

Pamela Krause, MSW, LCSW, is a Certified IFS Therapist who began her journey with IFS in 1998. She is a Senior Lead Trainer for the Internal Family Systems Institute, where she created and ran two Leadership Training Programs in addition to teaching all three levels of trainings. Her sub-specialty is adapting the IFS model for adolescents and younger children, a topic which she developed a Level 2 training program in partnership with Carmen Jimenez-Pride.

Episode Sponsor: IFS Institute

IFS Institute is now enrolling for the ALL-new IFS Online Circle program, a  6-month foundational course for professionals looking to provide an IFS lens to their practice.  This updated and enhanced program offers fresh insights, expanded demonstrations, and deeper experiential exercises, all led by two of the Institute's top trainers, Pam Krause and Crystal Jones.

Take a sneak peak at The One Inside Substack community

Check out The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside. He’s a writer and IFS Level 2 practitioner who specializes in helping therapists create with clarity and confidence.

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today’s podcast we celebrate 200 episodes of The One Inside!

I take the guest’s seat as my podcasting partner and co-producer, Jeff Schrum, leads the interview. We reflect on six seasons of guests, the show's impact on my life and work with clients, and why unblending is the real magic of IFS. We also dive into creative projects on the horizon, including my new mini-book on numbness and launching The One Inside Substack community. 

• Jeff and I talk about the fun behind the scenes of finding guests, editing interviews, creating show notes and graphics, and releasing an episode.

• My favorite part of the IFS model, and how I use it in my daily life.

• How six years of hosting this podcast has shaped not just my work, but my personal life and how I relate to my own parts.

• “Unblending is the hard part.” We get into why unblending is the heart of the IFS model, and how simply creating space between parts can be transformational.

• My controversial opinion on unburdenings.

• “There are a million reasons not to do the thing.” We talk about parts that hold us back from starting creative projects—whether it’s a podcast, book, or blog—and how to work with them.

• My likes and dislikes...like how I like unblending, and how I dislike when my parts won’t unblend. See also: maple syrup, apple cider, and movie theater popcorn. 

• "If I waited every other week to meet with my IFS therapist, IFS wouldn’t be in my bones. You have to be doing this every day. Even if it’s just small moments of awareness. That’s the work."  

This episode is full of laughs, reflection, and some behind-the-scenes stories you haven’t heard before. I hope you enjoy it!

Episode Sponsor: IFS Institute

IFS Institute is now enrolling for the ALL-new IFS Online Circle program, a  6-month foundational course for professionals looking to provide an IFS lens to their practice.  This updated and enhanced program offers fresh insights, expanded demonstrations, and deeper experiential exercises, all led by two of the Institute's top trainers, Pam Krause and Crystal Jones.

Take a sneak peak at The One Inside Substack community

Check out The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 2 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today’s podcast, I chat with Ruth Culver, a Level 3 trained and certified IFS practitioner. We look at Ruth’s Survive and Thrive Spiral, a visual map that connects the nervous system and IFS in a way that just makes sense. We also talk about her work with IFS Constellations, a group process that brings parts work into a shared, somatic experience, and Drawing into Self, a creative way to explore and externalize parts through colors, lines, and shapes.

• “Parts all have stories, don’t they?” Ruth explains how mapping parts onto her Survive and Thrive Spiral can help people unblend and understand their nervous system responses.

• How can we recognize if we’re in Flop, Fix, or Flow? Ruth introduces these simple but powerful words to track nervous system states and move toward Self Energy.

• We can be in multiple nervous system states at the same time. 

• Ruth describes how different parts may be in fixing mode, collapsing mode, or Self Energy mode—all at once.

• How does IFS Constellations allow for deeper healing? Ruth shares how this group process creates profound moments of witnessing, connection, and transformation.

• What happens when we let parts express themselves through drawing? Ruth walks us through Drawing into Self, a process that invites parts to communicate beyond words.

"So, to me, the healing process is story-based, and it is imaginative. At the core of healing is a reimagining. And that’s what we can do with story." – Ruth Culver

Check out The One Inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 2 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today's episode I chat with Jodie Benveniste, an IFS-trained psychologist and author. Through her personal healing journey using IFS she discovered how fiction writing and storytelling can be a powerful path to self-understanding and emotional healing.

Jodie and I talk about her debut novel, Never, Not Ever, a YA romance that integrates IFS therapy into the story. We explore how fiction can serve as a safe space for transformation, why romance novels tap into Self Energy, and how the creative process mirrors the IFS journey. This conversation is all about the power of stories—both the ones we tell ourselves and the ones we read. I think you’re going to love it!

• “Parts all have stories, don’t they?” Jodie shares how working with her parts allowed her to embrace fiction writing and how characters in a novel are not so different from the inner characters we meet in IFS.
• How does storytelling create a safe container for healing? 
• Story is a powerful adjunct to IFS therapy
• “I had a teen part who made me watch a rom-com 20 times!” -- How reconnecting with her younger parts helped shape her writing process.
• Teen fiction can support adult mental health, too!
• Why romance is the world’s most popular genre—and how it invites readers to expand their hearts and tap into Self Energy.
• What can we learn from the stories our parts tell us? Jodie and I reflect on how parts hold onto old narratives and how fiction can help us imagine new possibilities.
• How fiction can invite teens to learn about and explore mental health topics, destigmatizing therapy and showing how healing happens.

"So, to me, the healing process is story-based, and it is imaginative. At the core of healing is a reimagining. And that’s what we can do with story." – Jodie Benveniste

About Jodie: Jodie Benveniste is an author and psychologist who writes heart-expanding young adult contemporary romance. She writes about love and friendships, family relationships, wellbeing, and mental health healing, introducing readers to their amazing inner world and its incredible depths. She’s been a psychologist in private practice, trusted parenting expert, organizational consultant, academic researcher, and Chair of the Board of an Independent School. But, at heart, she’s always been a writer. She now writes entertaining, unputdownable and heart-expanding fiction that has healing at its heart. 

Check out The One inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 2 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today's episode, I'm joined by Lara Krawchuk, a grief expert and IFS certifed therapist, to explore how the Internal Family Systems model helps us understand and tend to grief. We discuss continuing bonds, meaning making, ambiguous loss, grief-worthy losses, and unbraiding current loss from exiled trauma. While I have parts that avoid thinking about and discussing grief, Lara offers such a hopeful perspective on the grieving process and I'm so excited to share this episode with you. 

Key Takeaways:

• Grief is not about severing bonds, but shifting how we relate to them.
• Disenfranchised grief, like the end of a relationship or loss of health, is grief-worthy too.
• Grief invites us to explore the deeper meaning behind our losses and what they reveal about ourselves.
• Grief is both/and -- we are allowed to feel both grief and joy. 
• Welcoming grief, rather than trying to "move on," is crucial for healing.
• Turn towards grieving parts and allow them the space to be heard and honored.
• The importance of "unbraiding" exiled pain from present losses: "Does the part know this is different from the original Exile is has always protected?" 
• Continued bonds with those we've lost can be a profound source of comfort.

Favorite Quote: "Self is not freaked out by grief. Self is an exquisite witness to all pain." — Lara Krawchuk

About Lara: Lara Krawchuk is the owner and clinical director of Healing Concepts in West Chester, Pennsylvania, and the co-founder of Healing Perspectives, a continuing education resource for helping professionals looking to heal themselves, help their clients, and heal a broken-hearted world. She is an IFS certified therapist and consultant, a speaker, adjuct professor, and author with a passion for supporting those living with grief. 

Check out The One inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

In this episode I chat with Ralph De La Rosa, a meditation teacher, therapist, and author of Outshining Trauma. Ralph shares his personal journey of healing from PTSD, depression, and addiction, and how IFS helped him access Self Energy beyond traditional meditation.

Key Takeaways:

• Self Energy and Buddhist concepts like Buddha-nature share striking similarities.
• Meditation can be a powerful tool for parts work, offering a structured way to access Self.
• What happens when Self meets our most burdened parts?
• Self Energy as a reparenting force
• Instead of rejecting painful emotions or defensive parts, he encourages holding them with warmth, like placing them in the sunlight of Self.
• Trauma constricts and healing expands
• Start with Self rather than diving directly into the pain.
• Parts are just like people
• Radical self-compassion as meeting every part of ourselves—including the ones that hold fear, addiction, or pain—with love, rather than trying to suppress or fix them.
• Reparenting happens naturally when we turn toward our parts with compassion.

Favorite Quote:
"One thing I’ve learned from direct experience of Self is that it can expand to be bigger than any level of heartache, any sense of brokenness, any sense of wounding, no matter how deep, no matter how wide, no matter how big. Self-energy can expand to fill the entire room you’re sitting in. If you practice with it, if you practice with it and your parts, we could begin to trust that." – Ralph De La Rosa

About Ralph De La Rosa:
Ralph De La Rosa is a psychotherapist, meditation teacher, and author of Outshining Trauma: A New Vision of Radical Self-Compassion. His work integrates IFS, neuroscience, and Buddhist wisdom to help people navigate healing and transformation.

Episode Sponsor: Sentur 

Propel your healing journey forward with an IFS-inspired trauma-informed digital mental health companion designed for real transformation. Download the Sentur app here

Check out The One inside Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today’s episode I chat with Rick Kahler, a pioneer in integrating financial planning and psychology and a certified IFS practitioner. We explore how Internal Family Systems can transform our relationship with money, uncovering hidden beliefs and legacy burdens that shape financial behaviors.

Rick shares his journey from financial planner to financial therapist, explaining how emotions—not logic—drive most financial decisions. He introduces key concepts like money scripts, financial protectors, and the internal financial system, showing how understanding these parts can help people move from financial stuckness to greater clarity and freedom.

Key Takeaways:

• Money isn’t just about numbers—it’s deeply tied to our emotions, beliefs, and childhood experiences.

• Many financial struggles come from polarized parts—a part that wants to save and a part that wants to spend.

• How do money scripts—unconscious beliefs about money—shape our financial decisions without us even realizing it?

• Financial shame is often greater than other types of shame, making finances one of the hardest topics to talk about.

• Legacy burdens around money are passed down through generations, influencing our financial behaviors in ways we may not recognize.

Favorite Quote:
"Every part has a good intention. Every money script is put in place, every burden is put in place with a good intention…it just doesn’t know things are a little different now." – Rick Kahler​

About Rick Kahler:
Rick Kahler is a certified financial planner, financial therapist, and IFS practitioner. He is a founding board member and past chair of the Financial Therapy Association and the creator of IFS-Informed Financial Therapy. Rick has authored seven books and hosts The Financial Therapy Podcast.

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 Episode Sponsor: Michelle Glass

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Check out our new Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today’s episode I’m joined by John Palmer, a certified IFS practitioner and lead trainer in Intimacy From the Inside Out (IFIO). John brings 30 years of experience working with individuals and couples to explore how IFIO applies the principles of Internal Family Systems (IFS) to intimate relationships.

We discuss relational dynamics, including the concept of tracking sequences, differentiation, and how past experiences influence present connections.

Key Takeaways:

• IFIO uses IFS principles to help individuals and partners explore relational dynamics and improve communication.

• Differentiation is the ability to stay connected to your own system while maintaining connection with your partner, even during conflict.

• How protectors and exiles show up in relational dances

• The importance of taking responsibility for one’s own parts in a relationship while remaining open to connection with a partner

• How practicing Self-Led communication can transform conflict into opportunities for healing and growth.

• How do past experiences shape the way we respond to our partners in the present?

• Tracking sequences in relationships reveals the protective cycles that keep partners stuck and highlights the underlying vulnerabilities driving conflict.

Favorite Quote:
"There's actually some vulnerability under there that's driving this dance. And if we can learn how to help the protectors trust enough of Self to let that vulnerability emerge and be looked at and healed, then the protectors don't have to do what they do anymore." – John Palmer​

About John Palmer:
John Palmer is a certified IFS practitioner, IFIO lead trainer, and couples therapist with three decades of experience. He integrates IFS with systemic relational approaches to help individuals and partners build stronger, more compassionate connections.

Episode Sponsor: IFS Institute

Check out our new Self-Led merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

Enjoy this bonus meditation led by Dr. Peter Malinoski. In this experiential he invites you to go inside and connect with your parts to understand their assumptions, experiences, and beliefs around love.

Be sure to check out my full interview (episode 190) with Peter here.

About Dr. Peter Malinoski:
Dr. Peter Malinoski is a clinical psychologist, IFS Level 3-trained practitioner, and co-founder of Souls and Hearts, a platform dedicated to integrating the best of psychology and Catholicism. He also hosts the Interior Integration for Catholics podcast and leads the Resilient Catholics Community, helping others navigate faith and mental health with depth and compassion.

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Check out our new merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today’s episode I chat with Dr. Dan Siegel, renowned author and founder of Interpersonal Neurobiology, and my friend, Joan Ryan, Enneagram expert and educator. We explore the intersection of the Enneagram, Internal Family Systems (IFS), and Dan’s Patterns of Developmental Pathways (PDP) model. Our conversation dives into the science behind personality, the pathways that shape our inner worlds, and the ongoing journey toward integration and wholeness.

Dan explains how his PDP model offers a scientific lens to understand personality dynamics, while the Enneagram and IFS provide tools for personal exploration and healing. They discuss how personality acts as a filter.

Key Takeaways:

• Personality is a dynamic filter shaped by temperament, experience, and protective strategies.

• The PDP model identifies three core motivational vectors: agency, bonding, and certainty.

• How do the Enneagram and IFS complement each other in helping us explore and integrate our inner worlds?

• Protectors and exiles align with motivational pathways, and how integration allows us to move from survival strategies to thriving.

• Integration invites us to shift from limiting patterns into greater freedom and possibility.

• Wholeness is not about escaping personality but embracing all parts of who we are.

• "Your home base is wholeness. But personality is kind of just a filter that keeps you at times from experiencing that wholeness." – Dr. Dan Siegel

Episode sponsor:  Sentur 

About the Guests:

Dr. Dan Siegel is the Founder and Director of Education of the Mindsight Institute and founding co-director of the Mindful Awareness Research Center at UCLA, where he was also Co-Principal Investigator of the Center for Culture, Brain and Development and Clinical Professor of Psychiatry at the School of Medicine. An award-winning educator, Dan is the author of five New York Times bestsellers and over fifteen other books which have been translated into over forty languages. Learn more about Dr. Siegel at: www.drdansiegel.com | www.mindsightinstitute.com

Joan Ryan is an Enneagram educator and therapist specializing in integrating the Enneagram and IFS for deeper personal growth. https://creativecollaborations.net

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Check out our new merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today’s episode I welcome Gabby Bernstein back to the podcast. Gabby is a #1 New York Times bestselling author and Level 2 trained IFS practitioner. We dive into her new book, Self Help, which introduces readers to IFS in an accessible and transformative way. 

Gabby shares how working with managers in a safe and gentle way can help readers connect to Self Energy and begin their healing journey. We talk about manifesting through IFS, the importance of unblending from parts, and how small glimmers of Self can create lasting change.

Key Takeaways:

• Self Help is designed to make IFS accessible to readers unfamiliar with the model, offering a gentle introduction to working with protectors.

• Recognizing and respecting protectors can create a safe foundation for growth.

• Manifesting through IFS involves healing belief systems and adjusting your internal world, creating freedom and alignment with Self Energy.

• "Curiosity is contagious and has momentum—it’s enough to bring people back for more."

• How can small moments of connection with Self lead to lasting transformation?

About Gabby Bernstein:
For more than eighteen years, Gabby Bernstein has been transforming lives—including her own. The #1 New York Times bestselling author has penned ten books, including Self Help, The Universe Has Your Back, Super Attractor, and Happy Days. Gabby was featured on Oprah’s SuperSoul Sunday as a “new thought leader.” The New York Times identified Gabby as “a role model for a new generation of spiritual seekers.” In her weekly podcast, Dear Gabby, she offers up real-time coaching, straight talk and conversations about personal growth and spirituality. For more, visit https://gabbybernstein.com/events

Episode sponsors:

• IFS Telehealth Collective
• Pisgah Coaching Institute
  
  

Check out our new merch at The One Inside store

Watch video clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

Episode Summary:
On today's episode I welcome back to the podcast Dick Schwartz, founder of the Internal Family Systems (IFS) model. We had such an important conversation that I'm excited to share with you. 

We begin remembering Derek Scott, who passed in February. Dick offers new details on the rupture and repair of their professional relationship over the years, and reflects on the moving final session they shared weeks before Derek's passing. (If you haven't watched the video yet, I highly recommend you do -- it's beautiful). Dick opened up about his concerns and the challenges of maintaining the integrity and safety of the IFS model while balancing the high demand for trainings. He also discussed his personal journey of integrating spirituality more into his writing and work. Dick shared his vision for the future of IFS, including continuing to expand its reach beyond traditional therapy and into leadership, education, politics, and articifical intelligence (AI). We ended on a fun and sweet note: he reminisced about meeting his wife, Jeanne, and the beginning of their relationship. 

Key Takeaways:

• Derek Scott's passion for making IFS accessible left a lasting legacy.
• IFS continues expanding into non-clinical domains, including leadership training, educational systems, and AI-driven tools 
• How to maintain the "do no harm" ethos of IFS as it grows and evolves
• The difficult decision to tighten IFS training admissions requirements 
• Plans for brinigng IFS more into the public domain
• Dick discusses the potential of IFS to address legacy burdens collectively, envisioning a broader cultural impact.
• Spirituality in IFS: helping individuals connect to guides and Self Energy in deeper ways.
• Dick plans to be much more explicit about IFS in areas like spirituatlity and psychedlics
• The IFS model's potential to transform individuals and society--a ripple effect
• His version of the first meeting and long-distance courtship with his wife Jeanne (her version is here) 

Favorite Quote:
"How often do you get a chance to help somebody you care about transition like that?" – Dick Schwartz

About Dr. Richard "Dick" Schwartz:
Dick Schwartz is the founder of Internal Family Systems (IFS), a groundbreaking therapeutic model. He continues to innovate and expand the reach of IFS, working with leaders, educators, and therapists to bring its healing potential to a broader audience.

Episode Sponsor: Michelle Glass and the Daily Part Meditation Practice®: a Journey of Embodied Integration for Clients and Therapists

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Check out our new merch at The One Inside store

Watch video Clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today's episode I speak with my friend and fellow podcaster Dr. Peter Malinoski, a clinical psychologist, IFS Level 3-trained practitioner, and co-founder of Souls and Hearts. Peter shares his journey of integrating Internal Family Systems (IFS) with his Catholic faith, and building bridges between these two communities through his work with the Resilient Catholics Community and his Interior Integration for Catholics podcast channel on YouTube

We talk about understanding parts, healing attachment wounds, and embracing love. At around 26 minutes in Peter offers a wonderful experiential exercise/meditation where he invites you to go inside and connect with your parts to understand their assumptions, experiences, and beliefs around love. 

Key Takeaways:

• IFS provides a powerful healing framework that integrates beautifully with Catholic spirituality.
• Why is it often so difficult for parts to feel safe being loved or offering love?
• Protectors can play critical roles in bridging internal and external relationships when approached with curiosity and respect.
• Healing relational wounds begins with internal harmony—inviting all parts to participate in Self-Led love.
• Self Energy serves as a secure base for engaging with exiles, protectors, and divine connection.

About Dr. Peter Malinoski:
Dr. Peter Malinoski is a clinical psychologist, IFS Level 3-trained practitioner, and co-founder of Souls and Hearts, a platform dedicated to integrating the best of psychology and Catholicism. He also hosts the Interior Integration for Catholics podcast and leads the Resilient Catholics Community, helping others navigate faith and mental health with depth and compassion.

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Watch video Clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today's episode I chat with Mel Galbraith, Chief Operating Officer of IFSCA (Internal Family Systems Counselling Association), to discuss her journey of grief, leadership, and transformation following the passing of Derek Scott, founder of IFSCA. Mel shares deeply personal stories about her connection with Derek, the legacy he left behind, and how stepping into a leadership role has shaped her life and relationship with her parts.

Our conversation touches on the complexities of grief and the ways IFS has been instrumental in navigating Mel's professional and personal challenges. She also discusses exciting new initiatives at IFSCA, including advanced courses and community connection opportunities, ensuring Derek’s vision continues.

Key Takeaways:

• Grief often reveals deep attachment wounds, serving as a trailhead for healing and growth.
• Leadership through a Self-Led lens involves embracing imperfection, authenticity, and connection with all our parts.
• How can grief and loss act as a catalyst for personal transformation and deeper connection to Self?
• IFSCA’s new offerings like Stepping Deeper and Demo Days
• Authentic connection and shared passions can create profound bonds

Mentioned in this episode:

For more information about IIFSCA and to sign up for the IFSCA newsletter

The demo with Rick Kahler and Mel: Full Demo. Internal Financial Systems. IFS + Money Parts.

Photo of Zoomer and Tom

About Mel Galbraith:
Mel Galbraith, MSW, RSW, is a Certified IFS Therapist and Chief Operating Officer of IFSCA (IFS Counselling Association), a leadership role she inherited from the late Derek Scott. With a deep commitment to community and IFS education, Mel continues to build on Derek’s vision while navigating her own journey of grief and transformation.

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Watch video Clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

In this episode I chat with Jeanne Catanzaro, an IFS therapist, educator, and author of Unburdened Eating: Healing Relationships with Food and Body. We talk diet culture, internal critics, and the societal pressure to view our bodies as projects. Legacy burdens, cultural messaging, and our protectors shape our relationship with food and body image. Jeanne explains how healing these parts with IFS can lead to a more compassionate and Self-Led approach to eating and wellbeing. 

Key Takeaways:

• Diet culture is deeply rooted in legacy burdens; how can we begin to unburden parts influenced by societal expectations?
• Many of us start the day with critical voices driving us—learning to identify and soothe these critics is a key first step.
• Healing our relationship with food begins with curiosity, not judgment.
• Self-led eating involves negotiating with parts and focusing on what your body needs in the present moment.
• Unburdened eating is not a diet—it’s about building trust with our parts and moving away from perfectionism.

About Jeanne Catanzaro:
Jeanne Catanzaro is an IFS therapist, educator, and author specializing in helping individuals heal their relationships with food and body. Her new book, Unburdened Eating: Healing Relationships with Food and Body, offers a compassionate guide to transforming these dynamics through an Internal Family Systems lens. In addition to her role in helping to lead the IFS Institute, she offers workshops and retreats on Unburdened Eating and IFS.  www.jeannecatanzaro.com

Thank you to Pisgah Coaching Institute for sponsoring this episode.

_______________________________________________________________________________

Watch video Clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

In this episode I chat with Michelle Glass, a certified IFS practitioner, licensed psilocybin facilitator, and author of Daily Parts Meditation Practice®. We dive into the fascinating intersection of Internal Family Systems (IFS) and psychedelic-assisted therapy. Michelle shares her expertise in using IFS as a framework for understanding and navigating non-ordinary states of consciousness, both with and without psychedelics.

Key Takeaways:

• Non-ordinary states are accessible both through IFS and psychedelic therapy, providing deeper connections to our inner world.
• IFS creates a natural "roadmap" for working with protectors, exiles, and self-energy, making it an ideal companion for psychedelic journeys.
• Gaining permission from protectors is essential before engaging in psychedelic-assisted therapy.
• Psychedelics can act as a "key" to unlocking deeper Self Energy and facilitating healing.
• Grief and legacy burdens often emerge as trailheads in both IFS and psychedelic journeys, opening opportunities for healing.
• Integration is crucial after any journey—checking in with parts regularly helps sustain the benefits and deepen the healing process.

Favorite Quote:
“IFS provides for natural healing, so it can provide that transformation of the wounds, of our exiles, the burdens, and the shifting of roles of protectors." – Michelle Glass​.

About Michelle Glass:
Michelle Glass is a Level 3 IFS practitioner, licensed psilocybin facilitator, and author of Daily Parts Meditation Practice: A Journey of Embodied Integration for Clients and Therapists®. She combines her expertise in IFS and psychedelics to help individuals navigate deep healing experiences safely and effectively. Find out more about Michelle here.

Thank you to Pisgah Coaching Institute for sponsoring this episode.

_______________________________________________________________________________

Watch video Clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

Episode Summary:
In this episode I chat with Cece Sykes, an IFS lead trainer and author, about an experience many of us share: compassion fatigue and burnout. More than just feeling tired, burnout shows up as depletion of energy, hope, and satisfaction, affecting our internal and external systems.

We explore how our protectors keep us going, while our firefighters might lead us to distractions that don’t truly nourish us. We also discuss how burnout builds up over time, the role of chronic stress, and why it’s so important to listen to the signals our parts are sending. 

For a deeper dive on the topic of burnout and compassion fatigue, Cece is teaching a workshop through Life Architect December 5 and 6, 2024 called  An IFS Lens on Therapist Burnout.

Key Takeaways:

• Burnout isn’t just about doing too much; it’s about the chronic depletion of our internal resources.
• Protectors often keep us in overdrive, while firefighters offer temporary relief that doesn’t actually restore us.
• How can we better support our parts before they reach the point of burnout?
• True self-care goes beyond surface-level practices; it’s about understanding where our energy is going and making choices aligned with our values.
• Creating boundaries and allowing ourselves to rest can help break the cycle of overwork and exhaustion.

Favorite Quote:
"Burnout is depletion—it’s the depletion of energy, of hope, of peace of mind, and of satisfaction." – Cece Sykes

About Cece Sykes:
Cece Sykes, LCSW, is an IFS Senior Trainer, therapist, speaker, and author known for her expertise in working with complex trauma and addiction. Her book: IFS Therapy for Addictions: Trauma Informed Compassion-Based Interventions for Substances, Eating, Gambling and More

Episode Sponsor: Life Architect

✨ Get access to 3 IFS webinars organized by Life Architect (featuring Einat Bronstein, Kay Gardner & Robert Falconer, and Ann Sinko) and receive a 30% discount on selected IFS workshops: https://lifearchitect.com/tammy/ ✨

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Watch video Clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

Enjoy this bonus meditation by Natalie Thomas called Tree As Self. Be sure to check out the full episode (# 180) with Natalie, Ecotherapy: Finding Self in Nature. 

Dr. Natalie Thomas is a psychotherapist and philosopher specializing in climate distress and ecological grief. 

Learn more:

• Climate Cafes 

• Natalie’s article in Parts & Self magazine

• Natalie's website

Watch video Clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy: Tammy Sollenberger (@ifs.tammy) • Instagram photos and videos and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

In this episode I chat with Kresta Dalrymple, a licensed marriage and family therapist, IFS Level 1 therapist, and certified brainspotting practitioner specializing in complex trauma and misophonia.

Misophonia, a strong aversion to specific sounds, can trigger intense fight-or-flight responses, including rage and physical pain. Kresta shares her personal journey with the misophonia and how it led her to create the Misophonia Freedom Lab, a space for exploring treatment and educating others on this often misunderstood condition.

She shares how Internal Family Systems (IFS) has been transformative in helping clients uncover the root of their misophonic triggers, often linked to legacy burdens or childhood trauma. We discuss the importance of attuning to protective parts, understanding the deep-seated pain behind triggers, and using IFS as a non-pathologizing framework for healing.

Key Takeaways:

• Misophonia isn’t just an aversion to sound; it’s a complex trauma response rooted in the nervous system.
• Using IFS as a trailhead can uncover deeper parts burdened by past trauma, leading to more effective healing.
• Rage responses in misophonia are often protective parts trying to guard against pain; understanding them can foster compassion and relief.
• "When we turn towards our triggers with curiosity rather than avoidance, we open up a path to healing."
• How can we view misophonia not as a disorder, but as an invitation to explore deeper, unprocessed trauma?
• Legacy burdens and inherited sensitivity can play a significant role in misophonia; IFS provides a framework for unpacking these connections.

Favorite Quote:
"I like to think of misophonia as a really powerful trailhead. When we use it as a trailhead, we often find parts of us that have been forgotten, that are hurting, and that need attention. As we start to unburden those parts, the misophonia triggers get less and less."​ – Kresta Dalrymple

About Kresta Dalrymple:
Kresta Dalrymple is a licensed marriage and family therapist specializing in complex trauma, brainspotting, and misophonia. She is the founder of the Misophonia Freedom Lab, dedicated to educating therapists and providing a trauma-informed approach to misophonia treatment. https://www.misophoniafreedomlab.com/

https://podcasts.apple.com/us/podcast/breaking-free-from-misophonia-embracing-compassion/id1660648538?i=1000621744232

https://www.misophoniapodcast.com/episodes/s7e29-kresta-lmft-2024-edition

_______________________________________________________________________________

Watch video Clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

Episode Summary:
On today’s episode I chat with Jory Agate, IFS trainer, Approved IFS Clinical Consultant, and IFS Certified Therapist. We explore two of Jory’s favorite topics and areas of expertise: rupture and repair, and grief. She will be offering a two-day workshop on grief through Life Architect in November 15 and 16 called IFS is Grief Work: Healing Unattended Losses.

Key Takeaways:

• Rupture and repair are natural parts of all relationships 

• IFS offers a path to engage with parts that arise during conflict

• Repair involves accountability and listening rather than just apologizing

• The importance of centering the impacted person’s needs in the repair process

• Grief work is a core component of IFS

• Self does not get overwhelmed; it can be with anything

• How can we hold space for our grief without feeling overwhelmed?

• "When we can acknowledge our exiles and help protectors relax, we open the door to real healing."

• Grieving unmet needs or past hurts allows us to unburden exiles and foster self-compassion.

My Favorite Quote:
"Rupture is inevitable, but repair is a choice that builds stronger relationships. When we show up with self-energy, we’re more likely to meet others’ self-energy in return." – Jory Agate

About Jory Agate:
Jory Agate is a certified IFS trainer and therapist based in Cambridge, Massachusetts. With a background in parish ministry, Jory brings her commitment to healing, relationships, and community into her IFS practice and teaching.

Episode Sponsor: Life Architect  

✨ Get access to 3 IFS webinars organized by Life Architect (featuring Einat Bronstein, Kay Gardner & Robert Falconer, and Ann Sinko) and receive a 30% discount on selected IFS workshops: https://lifearchitect.com/tammy/ ✨

Watch video Clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

Tamala Floyd leads us on a beautiful healing mediation to help us connect with an ancestor. It's a clip from episode 177, "Listening When Parts Speak with Tamala Floyd."

Listen to the full episode here 

Tamala Floyd is a psychotherapist, author, IFS lead trainer, consultant, and retreat leader with over 25 years of experience. Her latest book, "Listening When Parts Speak: A Practical Guide to Healing with Internal Family Systems Therapy and Ancestor Wisdom," focuses on healing personal and generational trauma. 

Watch video Clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode of The One Inside Podcast, contact Tammy at tammysollenberger@comcast.net

In this episode I chat with Chris Parrott and Susan Bauerfeld about parental anxiety and Self-led parenting. They offer practical advice for parents struggling to regulate their emotions and remain present with their kids, and for IFS practitioners working with parents and families. 

Chris and Susan are co-presenting a session at next week's 2024 IFS Annual Conference titled, Get Your Shift Together: Self-Led Parenting in a Culture Shaped by Worried Parts, which I'm super excited about.

• Worry pulls attention inward, creating disconnection from the present moment. How can parents shift from worry to curiosity about what their children really need
• IFS provides a pathway for parents to unblend from worry and engage with Self Energy to stay calm and compassionate
• Is worrying really an act of love, or a protective part trying to manage discomfort?
• Emotional discomfort is part of life—how can parents help their children develop resilience without removing all discomfort from their experiences?
• "When you name it, you tame it"—learning to name parts reduces their intensity and fosters emotional regulation.
• Self-regulation in parents sets a foundation for children to build their own coping skills.
• How shifting parental focus from worry to connection creates better outcomes for children. 

"Worry disconnects us from our parts, from our own Self Energy, and it disconnects us from our kids, and the greatest resource that our children have is the connection that they have with us" -- Chris Parrott

Chris Parrott studied in London earning her MSc and Post MSc degree to become a BPS Chartered Counseling Psychologist. Parrott co-founded Your Self Series, a teen identity development program, and YourChatMat, tools to engage families in meaningful conversation. She is a Level 1-trained and Board Certified Life Coach working with emerging adults and with parents of pre-teens. 

Susan Bauerfeld, PhD is a Licensed Clinical Psychologist, IFS Level II trained therapist, speaker, workshop leader, parent coach, and the proud mother of three wonderful, young adult sons. Recently retired from her private practice in Norwalk, CT, she has shifted her professional focus to giving presentations and workshops about parenting and managing anxiety at both national and international conferences and in her local community.

They are co-authors of the upcoming book Get Your Shift Together: How to Help Kids More by Worrying Less.

• 2024 IFS Annual Conference, October 24-25, 2024
• How to Talk So Kids Will Listen by Adele Faber & Elaine Mazlish
• Dr. Eli Lebowitz, Yale School of Medicine

Watch video Clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

In this week’s episode I chat with Audrey Davidheiser, licensed psychologist and Certified IFS therapist and IFSI-approved clinical consultant about working with grief and anger through the Internal Family Systems lens. 

We discuss:

• How tenacious parts like grief and anger hold on, often because they feel they are protecting something important, like legacy or family loyalty. What can we learn by befriending these tenacious parts rather than fighting them?

• How your cultural background can influence your emotional experience, and how you can work with legacy burdens in your healing process

• Grief as a multi-dimensional experience – it's not just about sadness, but can include anger, regret, or even relief

• Religious Grief and Trauma – how religious trauma can exile parts of ourselves, such as those feeling grief or anger, and the need for compassionate acknowledgment of them

• All parts grieve differently and how to welcome all parts into the grieving process. How can understanding the different ways we grieve help us heal?

• Honoring angry parts – befriend anger by understanding its role in protecting something important

• IFS and Grief – how IFS uniquely holds space for grief  

Favorite Quotes:

• “It's not just that everybody grieves differently, but every part of you grieves differently as well.”

• "Angry parts are there because they are protecting something valuable.”

About Audrey Davidheiser:
Audrey Davenheiser is a licensed psychologist, certified IFS therapist, and the author of the forthcoming book, Wholehearted Grieving. She specializes in working with trauma survivors, with a focus on grief and spiritual abuse.

Audrey is leading a session at the 2024 IFS Annual Conference, October 24-25, 2024, called Working With Grieving Parts.

• Audrey’s website: AimForBreakthrough.com

• Follow Audrey on Instagram: @DrAudreyD

Watch video Clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy: Tammy Sollenberger (@ifs.tammy) • Instagram photos and videos and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Do you want to befriend the parts of you who impede your meditation practice? Check out Loch Kelly's FREE workshop.

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today's episode I chat with Kylie Feller, a Canadian clinical counselor and Level 3 Certified IFS therapist specializing in complex trauma. We chat about two topics she's passionate about: parts journaling and dating. (Our dating convo begins at 15:50).

First, Kylie shares tips on connecting to our parts through journaling. Her book, IFS Daily Parts Journal, offers a structured method which she first developed as her own self-care tool. We explore how journaling can be a valuable way to check in with our parts, unblend, and create inner openness, and why it isn't always as easy as it seems.

Then we switch gears to explore dating through an IFS lens. Sharing personal insights from her experience in the dating scene, she shares how dating presents opportunities to notice trailheads, meet new parts, and practice Self leadership. 

We discuss:

• Journaling with our parts can be like having a self-led therapist, helping us track, check in, and create openness towards different parts of ourselves.
• Resistance to journaling or parts work is common, and it’s helpful to approach these resistances with curiosity and compassion.
• There is no one-size-fits-all approach to IFS practices; journaling, singing, art, and even walking can be ways to connect with parts.
• Dating offers a unique opportunity to explore our parts, activating trailheads that can lead to greater self-understanding and healing.
• Kylie’s approach to dating with IFS emphasizes self-love, curiosity, and the importance of building internal relationships before seeking external connections.
• The concept of trusting one's system and allowing for natural growth and change in relationships is key to healing through IFS.

Kylie will be presenting at the 2024 IFS Annual Conference in a session titled: Parts Journaling: Develop The Habit of Checking in With Your Parts.

About Kylie Feller: Kylie is a Canadian clinical counselor, digital nomad, and Level 3 Certified IFS Therapist. She has personally experienced the healing power of IFS and is passionate about helping others on their self-healing journeys. Kylie is the author of the IFS Daily Parts Journal, designed to help individuals connect with their parts through thoughtfully formatted journal pages. She is currently working on her next book focused on dating through the lens of IFS.

Connect with Kylie:

• Website: kyliefeller.com
• Instagram: @kyliefellerifs
• Facebook: Kylie Feller Counseling

Mentioned in this episode:

• IFS Daily Parts Journal by Kylie Feller
• You Are the One You Have Been Waiting For by Richard Schwartz
• 2024 IFS Annual Conference (online, Oct. 24-25)

One of my favorite quotes: "Dating is like an experiment. Every encounter becomes a mirror reflecting back my parts, allowing me to get curious, speak for them, and ultimately, love myself more deeply." – Kylie Feller

Watch video Clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy: Tammy Sollenberger (@ifs.tammy) • Instagram photos and videos and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Do you want to befriend the parts of you who impede your meditation practice? Check out Loch Kelly's FREE workshop.

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

In today’s episode I chat with Dr. Natalie Thomas, a psychotherapist and philosopher specializing in climate distress and ecological grief. Natalie, a presenter at the 2024 IFS Annual Conference, explains how nature influences our internal parts and the role of Self Energy in healing, both individually and globally. We explore the connection between humans, animals, and the planet, and how slowing down to engage with nature can shift how we relate to ourselves and the world around us. 

We discuss:

• How can we reconnect with nature and access our self-energy for healing?
• The concept of ecotherapy, which includes "walk-and-talk" therapy, inter-species healing, and other outdoor- and nature-focused approaches
• How nature can be a third entity (triad) in the therapeutic process 
• Simple practices for connecting with Self in nature, including forest bathing and engaging the senses
• Animals have parts too 
• What is “inter-species” healing?
• Parts-driven vs. Self-led activism, and how inner healing can lead to more effective, compassionate, and sustainable actions
• Climate Cafes: hosting a safe space for eco-emotional healing

One of my favorite quotes from the episode:

"When we’re in nature, we can access our Self Energy and our parts in a different way—it’s like being part of a larger ecosystem, both inside and out." — Natalie Thomas

To learn more:

• Climate Cafes 

• Natalie’s upcoming session on ecotherapy and climate distress at the 2024 IFS Annual Conference.

• Natalie’s article in Parts & Self magazine

• Natalie's website

Watch video Clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy: Tammy Sollenberger (@ifs.tammy) • Instagram photos and videos and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Do you want to befriend the parts of you who impede your meditation practice? Check out Loch Kelly's FREE workshop.

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today’s episode I chat with Sacha Mardou, a graphic novelist and artist, known in the IFS community for her IFS-inspired webcomics. In her new graphic memoir, Past Tense, Sacha brings readers along on her deeply personal, years-long journey to heal trauma, uncover legacy burdens, and connect to her true Self.

She began illustrating her IFS and therapy experience privately in her sketchbooks. Those evolved into webcomics vividly depicting her inner system and healing process which she shared with the world through social media, and now in her new graphic memoir. 

We discuss:

• How her private therapy session sketches grew into webcomics and a book

• How IFS can shift our inner world and multi-generational family dynamics

• Breaking the chain of legacy burdens for her daughter 

• Sharing her family members’ private details and stories in her comics

• Using comics to visually represent the complexity of therapy and inner healing, making the IFS therapy process more tangible, relatable, and approachable for many people

One of my favorite quotes from this episode:

"How many of us carry shame or trauma that isn't even ours to begin with? Legacy burdens, passed down through generations, shape who we are until we take the courageous step to face them." – Sacha Mardou

Sacha will join in a discussion hosted by Dick Schwartz and Jeanne Catanzaro at the 2024 IFS Annual Conference in a session called, Bringing IFS to Life, where they will discuss how Sacha's comics have helped demystify the IFS therapy process for clients.

You can connect with Sacha on her website, on Facebook and Instagram @Mardou_Draws

Learn more about her new book, Past Tense, here: https://www.penguinrandomhouse.com/books/714479/past-tense-by-sacha-mardou/

Watch video Clips from select episodes on  The One Inside on YouTube

Follow Tammy on Instagram @ifstammy: Tammy Sollenberger (@ifs.tammy) • Instagram photos and videos and on Facebook at The One Inside with Tammy Sollenberger.

Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Do you want to befriend the parts of you who impede your meditation practice? Check out Loch Kelly's FREE workshop.

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

Enjoy this lovely embodiment meditation led by IFS lead trainer Kay Gardner. And be sure to check out ep. 171: IFS and Legacy Burdens to listen to my full interview with Kay.  

My guest today is Mary Kruger, an IFS lead trainer and therapist specializing in addiction and eating disorders. Mary helped develop the IFS Level 2 training for addiction recovery and treatment. This episode is a re-release from Season 2.

Episode Summary:
In this episode Mary shares her own story of finding IFS and her personal experience of the healing power of its integration with the 12-step model.

We explore:

• How can we shift the way we approach addiction, eating disorders, and shame?
• Have traditional approaches to addiction recovery, such as AA or 12-step programs, left us demonizing our behaviors rather than understanding them? 
• What happens when we stop viewing addiction as a "moral failure" or "genetic defect" and instead see it as a system out of balance 
• What role does shame play in maintaining cycles of addiction, and how can IFS help us unburden that shame? 
• How can we learn to work with, not against, our addictive parts? 
• Can group work enhance healing by reducing shame and helping us feel connected to others with similar struggles? 

Favorite Quote:

"What if we stopped demonizing our addictive behaviors and instead asked, 'What are they trying to teach us?' When we befriend the parts of us that struggle, we unlock the door to true healing." 

Episode Sponsor: Life Architect

 ✨ Get access to 3 IFS webinars organized by Life Architect (featuring Einat Bronstein, Kay Gardner & Robert Falconer, and Ann Sinko) and receive a 30% discount on selected IFS workshops: https://lifearchitect.com/tammy/ ✨

Watch video Clips from select episodes on  The One Inside Podcast - YouTube

Follow Tammy on Instagram @ifstammy: Tammy Sollenberger (@ifs.tammy) • Instagram photos and videos and on Facebook at The One Inside with Tammy Sollenberger: The One Inside: Internal Family Systems with Tammy Sollenberger | Facebook.

Jeff Schrum co-produces The One Inside Podcast. He is an IFS Level 1 practitioner.  

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. You can purchase it here: The One Inside: 30 Days To Your Authentic Self: Sollenberger, Tammy: 9780967688756: Amazon.com: Books or wherever books are sold.

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

Do you want to befriend the parts of you who impede your meditation practice? Check out this FEEE workshop:

 Loch Kelly's Free 90 minute workshop

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today's podcast, I chat with Tamala Floyd, a psychotherapist, author, IFS lead trainer, consultant, and retreat leader with over 25 years of experience. Her latest book, "Listening When Parts Speak: A Practical Guide to Healing with Internal Family Systems Therapy and Ancestor Wisdom," focuses on healing personal and generational trauma.

We discuss:

• Ancestor wisdom in personal and generational healing
• Accessing the internal system with guided imagery meditation
• The importance of therapists and practitioners doing their own internal work
• Her love of travel and legacy burden work and combining the two

Mentioned in this episode:

IFS Institute 2024 IFS Annual Conference

Loch Kelly's Free 90 minute workshop

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To find out ALL the amazing things Tamala is doing:

LWPS BIPOC Consultation Group

LWPS BIPOC Retreat: Healing Legacy Burdens with Ancestor Wisdom

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Watch video Clips from select episodes on  The One Inside Podcast - YouTube

Follow Tammy on Instagram @ifstammy: Tammy Sollenberger (@ifs.tammy) • Instagram photos and videos and on Facebook at The One Inside with Tammy Sollenberger

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Jeff Schrum co-produces The One Inside Podcast. He is an IFS Level 1 Practitioner.

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Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. 

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

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Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.  

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If you are interested in sponsoring episodes of The One Inside please contact Tammy at tammysollenberger@comcast.net

On today's episode I chat with Certified IFS Therapist Joanne Twombly. This episode, which premiered in Season 3, is one of the most popular and most downloaded of the entire series. 

We discuss:

• Why we still need coping skills
• The "Fire Drill" exercise to quickly unblend from parts
• Integrating IFS into Phase Oriented Treatment 
• Why diagnosis is helpful - Burdens (and Self!) in Managers, Firefighters, and Exiles 
• Safe spaces - Hypnosis and trance states

TW: We discuss trauma in this episode. There is discussion about 49 minutes into the episode that may be upsetting to some.

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Get Joanna's book here: Trauma and Dissociation Informed Internal Family Systems: How to Successfully Treat C-PTSD, and Dissociative Disorders: https://a.co/d/icIF2ja

Joanne wrote a chapter entitled "Integrating Phase Oriented Treatment of Clients with Dissociative Disorders" in the IFS: New Dimensions book, found here: https://a.co/d/aMQWiMJ

Learn more about Joanne here: https://joannetwombly.net/

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Watch video Clips from select episodes on  The One Inside Podcast - YouTube

Follow Tammy on Instagram @ifstammy: Tammy Sollenberger (@ifs.tammy) • Instagram photos and videos and on Facebook at The One Inside with Tammy Sollenberger: The One Inside: Internal Family Systems with Tammy Sollenberger | Facebook.

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Jeff Schrum co-produces The One Inside Podcast. He is an IFS Level 1 Practitioner.

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Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. You can purchase it here: The One Inside: 30 Days To Your Authentic Self: Sollenberger, Tammy: 9780967688756: Amazon.com: Books or wherever books are sold.

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

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Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program. You can follow Jack at bonzemusic on Instagram.

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If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

This episode is sponsored by Pisgah Coaching Institute founded by IFS-trained Master Coach, Brian Jaudon. Enrollment is now open for 2025 season! To learn more go to:  Pisgah Coaching

This episode is sponsored by Pisgah Coaching Institute founded by IFS-trained Master Coach, Brian Jaudon. Enrollment is now open for 2025 season! To learn more go to: Landing Page | Pisgah Coaching

This episode is a re-release from November 2020.

On today's episode I speak with lead trainer with the IFS Institute, Susan McConnell. Her book, Somatic Internal Family Systems Therapy: Awareness, Breath, Resonance, Movement and Touch in Practice is one of my all-time favorites. 

In this episode we cover:

Reconnecting Mind and Body: what disconnects us?

Importance of Embodying for Self energy

Witnessing through the body

Body systems and what they may teach us

The elements' connection to the body

Susan also offered a somatic IFS embodying meditation to begin the episode, which you can find on The One Inside Youtube channel: Somatic IFS embodiment meditation with Susan McConnell (youtube.com)

You can visit Susan's website here : Home | embodiedself

Enjoy!

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Watch video Clips from select episodes on  The One Inside Podcast - YouTube

Follow Tammy on Instagram @ifstammy: Tammy Sollenberger (@ifs.tammy) • Instagram photos and videos and on Facebook at The One Inside with Tammy Sollenberger: The One Inside: Internal Family Systems with Tammy Sollenberger | Facebook.

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Jeff Schrum co-produces The One Inside Podcast. He is an IFS Level 1 Practitioner.

------

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. You can purchase it here: The One Inside: 30 Days To Your Authentic Self: Sollenberger, Tammy: 9780967688756: Amazon.com: Books or wherever books are sold.

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

------

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program. You can follow Jack at bonzemusic on Instagram.

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If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

This episode is sponsored by Pisgah Coaching Institute founded by IFS-trained Master Coach, Brian Jaudon. Enrollment is now open for 2025 season! To learn more go to: Landing Page | Pisgah Coaching

This episode is a re-release from Season 2 

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On today's episode I chat with Chris Burris, a lead trainer with the IFS Institute.

Grab your notebook and pen and plan to hit the pause button because this epi is jammed packed.

Here is a little taste of what is inside:

- therapist burn out

- working with inner critics

- the critic, shame, and firefighter cycle

- attachment wounds, object constancy, and attempts to complete unfinished business from our past

- befriending our parts helps them feel seen, heard and valued

- parts are fluid, not static

It is so good. Enjoy!

To check out what Chris is up to go to Meet Chris | Burris Counseling | IFS Consultation

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Watch video Clips from select episodes on  The One Inside Podcast - YouTube

Follow Tammy on Instagram @ifstammy: Tammy Sollenberger (@ifs.tammy) • Instagram photos and videos and on Facebook at The One Inside with Tammy Sollenberger: The One Inside: Internal Family Systems with Tammy Sollenberger | Facebook.

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Jeff Schrum co-produces The One Inside Podcast. He is an IFS Level 1 Practitioner.

------

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. You can purchase it here: The One Inside: 30 Days To Your Authentic Self: Sollenberger, Tammy: 9780967688756: Amazon.com: Books or wherever books are sold.

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

------

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program. You can follow Jack at bonzemusic on Instagram.

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If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today's podcast I chat with Steffi Bednarek, climate psychologist and author of the new book "Climate, Psychology, and Change."

In this episode we discuss:

• Climate change as an unintended consequence of Western mindsets and culture
• Individual and collective denial, distraction, and trauma responses to climate change through an IFS lens
• The importance of acknowledging collective silence around climate change and our role in maintaining or addressing it
• Bringing more awareness to exiled parts of ourselves and considering what therapists and practiioners leave at the "office door"
• The challenges of action-oriented responses to climate anxiety and the need for holistic, systemic solutions are examined
• Steffi invites listeners to get involved by having uncomfortable climate conversations and experimenting with new approaches

More about Steffi: 

https://www.climatepsychologyandchange.com/

Steffi Bednarek - Climate Psychologist and Keynote Speaker

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Watch video Clips from select episodes on  The One Inside Podcast - YouTube

Follow Tammy on Instagram @ifstammy: Tammy Sollenberger (@ifs.tammy) • Instagram photos and videos and on Facebook at The One Inside with Tammy Sollenberger: The One Inside: Internal Family Systems with Tammy Sollenberger | Facebook.

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Jeff Schrum co-produces The One Inside Podcast. He is an IFS Level 1 Practitioner.

------

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. You can purchase it here: The One Inside: 30 Days To Your Authentic Self: Sollenberger, Tammy: 9780967688756: Amazon.com: Books or wherever books are sold.

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

------

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program. You can follow Jack at bonzemusic on Instagram.

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If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

On today's epsiode I chat with Ann Sinko about identifying and working with polarizations. We discuss:

• Polarizations occur when systems fall out of balance, leading to power struggles and a cycle of yes/no energy
• The importance of recognizing and working with polarizations in IFS and how they can lead to chronic stuckness
• Inherited polarizations as legacy burdens
• Polarization as a sign of movement and change

Ann will host a workshop on June 27, 2024 with Life Architect on working with polarized parts. Use this link to register so they know you heard about it on The One Inside:

Free webinar: How to work with Polarized Parts with Ann Sinko (lifearchitect.com)

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Ann L. Sinko, LMFT is a senior IFS trainer, teacher and ceremonialist. She lives in the lovely Connecticut River Vally and is in Private practice in Portland, CT.  Ann is passionate about experiential teaching and easily creates an inviting safe learning environment.  She loves being in nature, gardening, travel and her animals.

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Watch video Clips from select episodes on  The One Inside Podcast - YouTube

Follow Tammy on Instagram @ifstammy: Tammy Sollenberger (@ifs.tammy) • Instagram photos and videos and on Facebook at The One Inside with Tammy Sollenberger: The One Inside: Internal Family Systems with Tammy Sollenberger | Facebook.

------

Jeff Schrum co-produces The One Inside Podcast. He is an IFS Level 1 practitioner. 

------

Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start. You can purchase it here: The One Inside: 30 Days To Your Authentic Self: Sollenberger, Tammy: 9780967688756: Amazon.com: Books or wherever books are sold.

Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website

------

Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program. You can follow Jack at bonzemusic on Instagram.

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If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at tammysollenberger@comcast.net

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This episode is sponsored by Life Architect. As the IFS Institute's international partner, they organize IFS training and online workshops about IFS and other therapy modalities for those new to IFS and experienced practitioners alike. Life Architect is committed to advancing the professional development of mental health professionals around the world.