Welcome to this episode of the podcast, where we will be exploring the world of Internal Family Systems (IFS) Therapy and its powerful 6 F's process for unburdening and finding relief. In this episode, you will learn: What Internal Family Systems (IFS) Therapy is and how it can help you understand and work with different parts of yourself The 6 F's process for exploring and unburdening these parts: Find, Focus, Flesh Out, Feel Towards, Friend, and Fear A guided meditation that will take you through the 6 F's process to help you find peace and relief from the burdens of your internal parts. IFS therapy recognizes that each person is an ecosystem, with a core self at the center and a multitude of parts that exist around it. Through this process, you will be able to identify and communicate with these parts, understand their role and purpose, and build a relationship with them from a place of self-compassion and validation. Join us as we take a journey of self-discovery, and discover a new way of finding peace and relief with your internal parts. This podcast is inspired by the work of Dr. Richard C. Schwartz, the Developer of the Internal Family Systems method, and brought to you by Mentally Fit. Don't forget to share this episode with a friend who could benefit from this guided meditation.

What Are "I" Statements? I-statements, also known as "I-language" or "I-messages," are a powerful tool for effective communication. They allow us to express our own feelings and needs without placing blame on the other person. By taking responsibility for our own ideas and feelings, we can deflate barriers to communication and improve our relationships.  It's easy to fall into the trap of using "you" statements, which tend to be accusatory and blame-based. But, when we use "you" statements, we're likely to trigger defensiveness in the person we're speaking with and can lead to a breakdown in communication. On the other hand, "I" statements help to keep the conversation moving in a positive direction, by focusing on our own feelings and needs.  They also allow the other person to understand our perspective and to come to a solution together.  Using "I" statements can also be beneficial in conflict resolution. They allow us to express our feelings without attacking the other person, which can help to defuse a tense situation. Additionally, "I" statements can be used to express positive feelings, such as appreciation and gratitude.   To use "I" statements effectively, it's important to focus on identifying our own feelings and the facts of the situation. And remember to avoid using any "hidden you" messages, which can still place blame on the other person.  Practicing creating and using "I" statements is an ongoing process that requires practice and patience. And as we learn to use "I" statements, we'll be able to communicate more effectively, deflate barriers to communication and improve our relationships with others. To help guide you through the process, you can find a worksheet that can assist you in creating your own "I-statements" and practicing them in different scenarios. I-statements are a powerful tool for effective communication that improves relationships by expressing feelings and needs without blame.

Join the Mentally Fit Community:  https://joinmentallyfit.com/ Take the upcoming Heart2Heart Workshop with Alison and Vincenzo:  https://www.alisonbulman.com/heart2heartworkshop About Your Instructors: Alison Bulman, LCSW is a New York state-licensed psychotherapist, motivational speaker, and writer, based in Long Island, New York. She specializes in treating couples and people with substance use issues. She is the creator of IntimaCities - workshops, support groups, and a blog - specifically for people who struggle with intimacy. She is a certified Circling Facilitator through Circling Europe, and trained with Harville Hendrix Ph.D. and Helen LaKelly Hunt Ph.D., authors of "Getting the Love You Want" and creators of Imago therapy. Alison also trained at Gestalt Associates for Psychotherapy, the Jewish Board of Family and Children's Services, and the Hudson Valley Psychodrama Institute. She learned Transcendental Meditation at New York's David Lynch Foundation and studied mindfulness and meditation at the Dai Bosatsu Zendo in upstate New York. Vincenzo Minino has a masters in economics and commerce from his native city of Naples, Italy, Vincenzo came to New York City 20 years ago to pursue his current career as quality compliance director for a multinational company. Resolving conflicts between offices around the globe, he brings a unique understanding of what it takes to get another's world. He's currently in training to become a licensed psychoanalyst at Gestalt Associates for Psychotherapy. He sought out Circling originally to strengthen his connection with his 12-year-old daughter. Circling enriched this relationship and others through his years of weekly practice, retreats, and applying the tools daily in his relationship with Alison. He also trained with Harville Hendrix Ph.D. and Helen LaKelly Hunt Ph.D., authors of "Getting the Love You Want" and creators of Imago therapy. Vincenzo is committed to teaching his practice for personal and professional conflict resolution. He's especially interested in supporting men to reconcile society's rigid definition of masculinity and vulnerability in his weekly men's group.

Dan Pierce: Join me and Jeff Callahan, Founder of Become More Compelling to learn how to improve your relationships and make more friends. Making friends and keeping friends can be hard — especially if you aren’t naturally a social extrovert. In this episode, we will discuss strategies for creating stronger friendships, and connect with people who fit your personality. Get a free audio lesson from Jeff Callahan entitled ‘How to Join and Enjoy Group Conversations’: https://www.becomemorecompelling.com/mentallyfit.html Listen to the Become More Compelling Podcast: https://www.becomemorecompelling.com/podcast.html For more open, honest conversations about improving mental health—as well as support for overcoming everyday challenges—join us in the Mentally Fit Community: https://joinmentallyfit.com Thanks for joining the discussion!

Join me and my good friend Maher Yassine for an open, honest conversation about resiliency, resourcefulness and what it takes to achieve your dreams. Maher moved from Australia to the USA to pursue his dream of starting his own business — today, he is a successful business owner, running an influencer management agency working with top athletes, celebrities and influencers, as well as his own insurance company. Connect with Maher on Instagram: https://instagram.com/maher.yass Visit Maher’s insurance and benefits website: https://yassinebenefitsinsurance.com For more conversations like this, as well as support and resources for improving mental health, join us in the Mentallt Fit Community by visiting https://joinmentallyfit.com

Janelle Christa is an author, coach and actress who turned her sensitivity from a ‘weakness’ into a superpower. Now, she helps other people do the same, through her coaching, courses and books. If you have ever been told you’re too sensitive or if you identify as a highly sensitive person (HSP), this episode is for YOU! Janelle has been featured on CBS, FOX News, NBC, among others and is a highly sought after coach for people who identify themselves as HSP. Connect with Janelle by visiting her website: https://www.janellechrista.com/ Get 10% off her course, using coupon code MENTALLYFIT For more conversations like this, as well as support for whatever challenges you’re facing in life, join us in the Mentally Fit Community! Sign up (it’s free right now!) here: https://joinmentallyfit.com Hope to see you inside soon. P.S. Please review this podcast wherever you are listening! Your review helps us reach more people with support and resources for improving mental health. Thank you for your support.

Dan Pierce: Have you been feeling more depressed since Covid19 (and related challenges like financial insecurity and being stuck at home) started? If so, you are not alone. I posted a survey about this question in the Mentally Fit Community and a whopping 86% of members report feeling MORE depressed since Covid19 started. It’s easy to see why: not only are we all under an immense amount of pressure and uncertainty, many of the coping skills we usually use (like visiting with friends and family) have been reduced or eliminated. In order to help us navigate this challenge, we brought in an expert / therapist named Tiffany Wright, MSW. On this episode, Tiffany shares strategies for overcoming depression curing Covid19 and offers her support for members. Please reach out to Tiffany if you have any questions, or if you want one-on-one support from her or another therapist. Contact Tiffany Wright, MSW by phone at (310) 431-9003 or email at [email protected] Learn more about her work and style of therapy on her website: https://www.tiffanywrightmsw.com For more support and resources to help you get through any challenge, join the Mentally Fit Community at https://joinmentallyfit.com (currently free!) We are here for you!

Bianca Bee: Join me and trauma-informed minister and counselor, Kyle J Howard, for an intimate discussion on spiritual abuse and racial trauma in the church. Get connected to more information, support and resources in this area by visiting: https://kylejhoward.com. Donate to free soul-care counseling: https://www.patreon.com/kylejhoward Share YOUR STORY by making a post in the Mentally Fit Community! We can continue this conversation and support each other as we navigate through everything that’s going on in the world today. Join the Mentally Fit Community here: https://joinmentallyfit.com

Dan Pierce: Join me and film maker, Rain Bennett, for a talk on the power of storytelling to connect, heal and transform lives. Get Rain’s weekly story telling tip on his website: https://www.rainbennett.com/weeklystorytellingtips Listen to the Storytelling Lab Podcast: https://www.rainbennett.com/thestorytellinglab Share YOUR STORY by posting a picture of yourself and sharing something difficult you have overcome in the Mentally Fit Community! Join the Mentally Fit Community here: https://joinmentallyfit.com

Bianca Bee: Join me and Kyland Young for a discussion on Black Lives Matter and how we’ve been coping with everything going on as protestors on the front lines of this movement. Follow Kyland: @KylandYoung on Instagram Do you enjoy the Mentally Fit podcast? Please leave us a review! For more conversations like this, as well as support in our community, join us (it’s free!) at https://joinmentallyfit.com Thanks for listening