How Internal Family Systems Therapy Can Help You Manage Mind-Body Symptoms in Chronic Illness

Living with a chronic illness such as rheumatoid arthritis, POTS, Ehlers Danlos, fibromyalgia, or chronic fatigue syndrome can be exhausting, both physically and emotionally. You may find yourself struggling with pain, fatigue, and other physical symptoms that don't seem to have an easy solution. In my work as a psychologist, I’ve encountered many individuals dealing with mind-body symptoms—those physical manifestations of distress that are deeply connected to our emotional and mental well-being. One approach that has shown great promise in helping people manage these symptoms is Internal Family Systems (IFS) therapy.

Recent research, such as the study "A Randomized Controlled Trial of an Internal Family Systems-based Psychotherapeutic Intervention on Outcomes in Rheumatoid Arthritis: A Proof-of-Concept Study," has demonstrated that IFS therapy can lead to improvements in both emotional and physical health outcomes in people with chronic illness. Let’s dive into how IFS can be an effective tool for managing mind-body symptoms, particularly when traditional medical approaches don’t provide full relief.

What is Internal Family Systems (IFS) Therapy?

Internal Family Systems (IFS) therapy, developed by Richard Schwartz, is an integrative, evidence-based approach that views the mind as composed of multiple "parts." These parts, often referred to as sub-personalities, represent different emotional states, thoughts, and behaviors that we carry within us. Think of your internal world as a family of different parts—each with its own voice, needs, and reactions.

For instance, if you live with chronic illness, one part of you may feel constant frustration about your pain, while another part may feel fear about your future health. Yet another part might push you to keep functioning as if you’re fine, while another feels the urge to rest. These internal conflicts can create significant emotional and even physical tension, which contributes to mind-body symptoms.

IFS helps you understand, connect with, and heal these parts. By addressing the underlying emotional dynamics within, you can begin to see improvements in your physical symptoms as well.

IFS and Chronic Illness: How It Can Help

The connection between the mind and body is well-documented, and chronic illness often brings a mix of emotional distress, unresolved trauma, and inner conflict. Mind-body symptoms are common, meaning that emotional stress or unresolved psychological issues can manifest physically—like muscle pain, headaches, or flare-ups of chronic conditions. In this context, IFS provides a powerful framework for working with both the emotional and physical aspects of chronic illness.

In the proof-of-concept study focused on rheumatoid arthritis, participants who underwent IFS therapy showed meaningful improvements in their emotional well-being and physical health. This included reduced inflammation and pain, suggesting that when we address emotional conflict and inner distress, it can lead to positive changes in our physical health.

How IFS Can Help You Manage Mind-Body Symptoms

Here are several ways that IFS therapy can specifically help you manage the mind-body symptoms of your chronic illness:

1. Healing Inner Conflict: Living with a chronic illness often brings conflicting feelings—such as anger over being unwell, sadness over lost abilities, or fear about the future. IFS helps you identify and understand these conflicting emotions, allowing you to work with them instead of being overwhelmed by them. By reconciling your inner parts, you can create more emotional balance, which can lead to fewer physical flare-ups.

2. Releasing Stored Trauma: Many of us carry emotional pain or trauma in our bodies, and these unresolved issues can exacerbate chronic illness symptoms. IFS offers a safe space to connect with and heal parts of yourself that may be holding onto trauma, helping to reduce the physical manifestations of stress and emotional pain.

3. Reducing Self-Criticism: Chronic illness can trigger feelings of frustration or even shame. You may have an "inner critic" part that judges you for not being able to do as much as you once could or for needing to rest. IFS encourages self-compassion by allowing you to build a relationship with this inner critic, understanding its motives, and gently transforming it into a more supportive voice.

4. Managing Physical Pain Through Emotional Healing: In the study, participants who engaged in IFS therapy reported a reduction in physical symptoms. By addressing the emotional roots of pain—such as feelings of helplessness or unresolved anger—you can often experience physical relief. When your emotions are processed and released, the body often follows suit, reducing pain and tension.

5. Empowering Your “Self” to Lead: A key aspect of IFS is helping you access your “Self”—the core part of you that is compassionate, curious, and calm. This Self becomes the leader of your internal system, helping to heal wounded parts and provide balance to your emotional world. As your Self becomes more active, you may find yourself better equipped to handle the emotional and physical challenges of chronic illness with grace and resilience.

The Science Behind IFS and Mind-Body Symptoms

The proof-of-concept study on rheumatoid arthritis highlighted that IFS therapy not only improved emotional health but also had measurable effects on physical health. This aligns with the growing understanding of how emotional stress can contribute to chronic illness and how addressing inner emotional turmoil can lead to better health outcomes.

By helping participants heal their emotional parts, the study demonstrated that IFS could reduce inflammation, pain, and other mind-body symptoms commonly seen in rheumatoid arthritis. This research offers hope to individuals with chronic conditions, suggesting that emotional healing through IFS may directly influence physical health.

Is IFS Right for You?

If you’ve tried traditional medical treatments for your chronic illness and still find yourself battling mind-body symptoms, IFS therapy may offer a new way forward. It’s a holistic approach that takes into account not only your physical health but also the emotional landscape that may be contributing to your symptoms.

As a psychologist, I’ve seen firsthand how IFS can provide relief for individuals living with chronic illness. The gentle, compassionate nature of IFS allows for deep emotional healing, and as research like the rheumatoid arthritis study suggests, this emotional healing often translates into physical improvements as well.

Final Thoughts

Living with a chronic illness can be an isolating and overwhelming experience, especially when your symptoms seem to persist despite medical treatment. Internal Family Systems therapy offers a powerful way to address the emotional and psychological aspects of chronic illness, allowing for healing on both the mental and physical levels.

If you’re interested in exploring IFS therapy as part of your healing journey, I encourage you to reach out for support. With IFS, you can begin to transform the way you relate to both your emotions and your body, finding relief and empowerment in the process.

How Emotion-Focused Therapy (EFT) Can Help Women with Premenstrual Dysphoric Disorder (PMDD)

As a women’s health psychologist, I often encounter women experiencing the severe emotional and physical symptoms of premenstrual dysphoric disorder (PMDD), a condition that goes beyond typical premenstrual syndrome (PMS). If you live with PMDD, you likely know how disruptive and debilitating it can be. From severe mood swings to overwhelming fatigue and irritability, PMDD affects your emotional well-being, relationships, and daily life.

While there are various treatments available, one therapeutic approach that has shown great promise is Emotion-Focused Therapy (EFT). Recent research, including a study titled "Emotion-focused therapy for women with premenstrual dysphoric disorder: a randomized clinical controlled trial," has provided compelling evidence that EFT can be an effective tool in reducing the emotional distress associated with PMDD.

What is EFT and How Does It Work?

Emotion-Focused Therapy is a humanistic, evidence-based approach that centers on emotions as the key to understanding and healing psychological difficulties. EFT helps individuals identify, express, and transform difficult emotions, allowing them to process and release deep emotional pain.

For women with PMDD, EFT can be particularly effective because the condition intensifies emotions such as anger, sadness, or anxiety during the luteal phase of the menstrual cycle. These heightened emotions can feel uncontrollable or confusing, often making you feel as if you’re "too much" or that your reactions are disproportionate. EFT helps you explore these emotions without judgment, giving you a safe space to understand their root causes and find healthier ways to cope.

The Science Behind EFT and PMDD

In the study I mentioned, women with PMDD who participated in EFT saw significant reductions in emotional distress and symptom severity. The research found that EFT helped women address the emotional triggers and relational conflicts exacerbated by PMDD symptoms. By focusing on emotional processing, participants were able to transform negative feelings into more adaptive emotional responses.

One of the key findings was that EFT not only alleviated PMDD symptoms during the luteal phase but also helped women develop long-term emotional resilience. This is critical because PMDD is a cyclical condition, and having effective tools to manage the emotional rollercoaster can lead to more stability over time.

How EFT Can Help You Manage PMDD

Here are a few ways that EFT may benefit you in managing PMDD:

1. Recognizing Emotional Triggers: EFT helps you become more attuned to the emotional shifts that PMDD can cause. By identifying specific triggers, such as conflicts at work or feeling unsupported in relationships, you gain greater awareness of how your emotions are being affected by external circumstances.

2. Reframing Negative Emotions: Often, the emotions experienced during PMDD can feel overwhelming or even shameful. EFT provides a compassionate framework for understanding these emotions, helping you reframe them as part of your natural emotional experience rather than something to be suppressed or feared.

3. Building Emotional Resilience: The cyclical nature of PMDD means you will likely face emotional highs and lows every month. EFT equips you with tools to navigate these fluctuations more effectively. By transforming difficult emotions, you can build a sense of emotional resilience that carries through not just during your luteal phase, but throughout your entire cycle.

4. Improving Relationships: PMDD can strain even the most supportive relationships due to mood swings, irritability, and emotional withdrawal. EFT’s focus on understanding and expressing emotions helps improve communication and intimacy in relationships, reducing conflict and fostering mutual understanding.

5. Empowering You in Your Healing Journey: One of the most empowering aspects of EFT is that it lessens the shame and mystery around your emotions and encourages you to approach them from a stance of openness, compassion, and curiosity. This ground work often allows the healing journey to begin.

Is EFT Right for You?

If you’ve been struggling to find relief from the emotional toll of PMDD, EFT could be a powerful addition to your treatment plan. Whether you’re dealing with irritability, depression, or relationship difficulties, EFT provides a compassionate and structured approach to healing.

As with any treatment, it’s important to consult with a trained therapist to determine whether EFT is the right fit for you. In my practice, I’ve seen firsthand how EFT can transform the emotional experiences of women with PMDD, helping them move from feeling overwhelmed by their emotions to feeling empowered by understanding and healing them.

Final Thoughts

Living with PMDD can feel like an emotional battle. Emotion-Focused Therapy offers a pathway to deeper emotional healing, allowing you to process the intense emotions that PMDD can bring and develop healthier ways to cope. If you’re interested in learning more about EFT and how it can support your mental and emotional well-being, reach out here for a consultation. Together, we can explore how EFT might be the key to transforming your relationship with your emotions and managing PMDD.

Understanding Somatic Therapy: Healing Through the Body

Are you looking for a way to feel more connected to yourself and find a sense of calm? Somatic therapy might be a great tool for you. Let’s explore what somatic therapy is and how it could positively impact your well-being.

What Is Somatic Therapy?

The word “somatic” simply means body-oriented. Somatic therapy is a type of healing that focuses on tuning into your body. Rather than only talking about thoughts and emotions, somatic therapy invites you to pay attention to what’s happening in your body right now. Healing happens in the present moment, and somatic therapy helps you get there by noticing sensations, emotions, and physical movements.

For instance, if you’re feeling stressed, you might become aware of your shoulders tensing up or your heart racing. In somatic therapy, you learn to gently explore these sensations and understand how your body responds to different emotions and experiences.

Why Is Somatic Awareness Important?

Developing a deeper awareness of your body through somatic therapy can bring many benefits over time. When we regularly practice noticing our bodily sensations, we build a stronger connection with ourselves. This awareness can help us manage our emotions in healthier ways, especially when we’re feeling overwhelmed or anxious.

Being in tune with your body may also support your decision-making, as you begin to notice how certain choices feel on a physical level, guiding you toward what feels right. In relationships, having a better sense of your body can help you communicate more clearly and feel more present with others. It might even enhance your ability to empathize, as somatic awareness can deepen your understanding of how others feel.

For those who have experienced trauma, somatic therapy offers a gentle path to healing by allowing you to process emotions stored in the body.

Who Can Benefit from Somatic Therapy?

Somatic therapy is particularly beneficial for people who feel disconnected from their bodies or who have difficulty managing stress or anxiety. It can be helpful for those struggling with trauma, as it provides a way to slowly process emotions that might be too overwhelming to address with words alone. Many people also find that somatic therapy brings a renewed sense of energy and joy, especially when dealing with sadness or low mood.

Who Might Not Benefit from Somatic Therapy?

While somatic therapy can be helpful for many, it’s not the right fit for everyone. Some people might not prefer to start therapy by focusing on their body, especially if it’s a new experience for them. Additionally, if you’re someone who prefers more traditional, talk-based therapies, somatic therapy might not resonate as strongly.

How to Begin with Somatic Therapy

If somatic therapy sounds like something you’d like to explore, the first step is finding a therapist who specializes in this approach. Don’t hesitate to ask questions about their methods and how they can support your goals. It’s important to move at a pace that feels comfortable for you, allowing the process to unfold naturally.

Final Thoughts

Somatic therapy is a unique way of healing that encourages you to connect with your body and the present moment. By becoming more aware of your bodily sensations, you may experience greater emotional regulation, stronger relationships, and a deeper sense of empathy. If you’re curious about this approach, consider reaching out to a somatic therapist to see how it could support your personal healing journey.

Ready to Explore Somatic Therapy?

If you’re feeling curious about how somatic therapy might benefit you, let’s talk. Reach out to Dr. Alexia Holovatyk at here to schedule a free consultation.

In the fast-paced and often demanding world we live in, stress has become an unavoidable companion in our daily lives. In recent years, a growing body of research has shed light on the importance of practicing flexibility in navigating the intricate dance between the parasympathetic and sympathetic branches of our autonomic nervous system (ANS).

In the fast-paced and often demanding world we live in, stress has become an unavoidable companion in our daily lives. In recent years, a growing body of research has shed light on the importance of practicing flexibility in navigating the intricate dance between the parasympathetic and sympathetic branches of our autonomic nervous system (ANS).

Let’s face it, the feeling of loneliness can be a real struggle for many people for many different reasons—our lives become more hectic and we have more responsibilities the older we get, and opportunities for new connections can be less accessible than when we were younger. In addition to relying on meeting new people, we can hone our skills at re-establishing existing connections, as awkward as that can feel sometimes.

The choice of phrases should reflect your genuine interest in re-establishing the connection and respect for the other person's feelings and boundaries. Here are some specific phrases you can use:

1. Express Your Interest:

• "I've been thinking about you and wondering how you've been."

• "I've missed our conversations and wanted to catch up."

2. Acknowledge the Gap:

• "I know it's been a while since we last spoke, and I apologize for not reaching out sooner."

• "Life has been busy, but I've been wanting to reconnect with you."

3. Show Empathy:

• "I hope you've been well during this time."

• "I understand if you've had a lot going on; life can get busy."

4. Share a Memory:

• "I was reminiscing about the great times we had together."

• "Remember when we used to [mention a shared experience]? Those were some good times."

5. Extend an Invitation:

• "I'd love to catch up over coffee or a meal if you're available."

• "Would you be interested in reconnecting and sharing what's been happening in our lives?"

5. Respect Their Response:

• "No pressure, though; I understand if now isn't the right time."

• "Feel free to let me know what works best for you."

Remember that people have different reasons for losing touch, and their circumstances may have changed. Be patient and understanding of their response, whether it's enthusiastic or cautious. The key is to approach them with sincerity, warmth, and a willingness to rebuild the connection at their own pace.