{"id":119048,"date":"2024-10-27T19:20:00","date_gmt":"2024-10-27T12:20:00","guid":{"rendered":"https:\/\/hotvideos24.online\/?p=119048"},"modified":"2024-10-27T19:20:00","modified_gmt":"2024-10-27T12:20:00","slug":"how-parts-work-therapy-can-help-with-stress-and-trauma-shots","status":"publish","type":"post","link":"https:\/\/hotvideos24.online\/?p=119048","title":{"rendered":"How &#8216;parts work&#8217; therapy can help with stress and trauma : Shots"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<\/p>\n<div id=\"storytext\">\n<div id=\"resg-s1-29816\" class=\"bucketwrap image large\">\n<div class=\"imagewrap has-source-dimensions\" data-crop-type=\"\" style=\"&#10;        --source-width: 600;&#10;        --source-height: 338;&#10;    \">\n        <picture><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/600x338+0+0\/resize\/1100\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff2%2Fd4%2F1c391d7d4706991643338080997e%2Fweek5-newsletter-main-art-animation600px.gif\" class=\"img\" type=\"image\/webp\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/600x338+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff2%2Fd4%2F1c391d7d4706991643338080997e%2Fweek5-newsletter-main-art-animation600px.gif\" data-format=\"webp\"\/><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/600x338+0+0\/resize\/1100\/quality\/85\/format\/gif\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff2%2Fd4%2F1c391d7d4706991643338080997e%2Fweek5-newsletter-main-art-animation600px.gif\" class=\"img\" type=\"image\/gif\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/600x338+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff2%2Fd4%2F1c391d7d4706991643338080997e%2Fweek5-newsletter-main-art-animation600px.gif\" data-format=\"gif\"\/><img decoding=\"async\" src=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/600x338+0+0\/resize\/1100\/quality\/85\/format\/gif\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff2%2Fd4%2F1c391d7d4706991643338080997e%2Fweek5-newsletter-main-art-animation600px.gif\" class=\"img\" alt=\"week5_newsletter_main_art_animation600px.gif\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/600x338+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff2%2Fd4%2F1c391d7d4706991643338080997e%2Fweek5-newsletter-main-art-animation600px.gif\" data-format=\"gif\"\/>\n        <\/picture>\n<\/div>\n<\/p><\/div>\n<p>Have you ever felt so anxious in a tough situation that you didn\u2019t know what to do next? That\u2019s how Seth Kopald felt during his divorce. He worried that he\u2019d lose connection with his kids.<\/p>\n<p>\u201cHow much time will I have with them?\u201d he recalls thinking. Would they be OK, he wondered. One night, as he was driving home, he struggled to catch his breath as panic took over. He pulled over to the side of the road, recognizing he needed help.<\/p>\n<p>His therapist turned him onto an approach he\u2019d never heard of called <a href=\"https:\/\/ifs-institute.com\/\">Internal Family Systems, <\/a>or IFS, and recommended a book to get him started, written by its founder Richard Schwartz. \u201cIt was life-changing,\u201d Kopald says.<\/p>\n<aside id=\"ad-backstage-wrap\" class=\"ad-wrap backstage\" aria-label=\"advertisement\">\n<\/aside>\n<p>At the center of IFS \u2014 sometimes called \u201cparts work\u201d \u2014 is the idea that each of us has multiple parts, kind of like sub-personalities. Getting to know them and treating them with compassion may help us manage our lives and our stress better, Schwartz writes in his book <a href=\"https:\/\/ifs-institute.com\/nobadparts\"><em>No Bad Parts<\/em><\/a>.<\/p>\n<div id=\"resnx-s1-5055753-100\" class=\"bucketwrap internallink insettwocolumn inset2col \">\n<div class=\"bucket img\">\n                  <a class=\"imagewrap\" id=\"featuredStackSquareImagenx-s1-5082364\" href=\"https:\/\/www.npr.org\/sections\/shots-health-news\/2024\/09\/27\/nx-s1-5082364\/anxiety-stress-positive-coping-class-skills\" data-metrics-ga4=\"{&quot;category&quot;:&quot;recirculation&quot;,&quot;action&quot;:&quot;story_recirculation_click&quot;,&quot;clickType&quot;:&quot;inset box&quot;,&quot;clickUrl&quot;:&quot;https:\\\/\\\/www.npr.org\\\/sections\\\/shots-health-news\\\/2024\\\/09\\\/27\\\/nx-s1-5082364\\\/anxiety-stress-positive-coping-class-skills&quot;}\"><picture><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/2700x2700+1262+0\/resize\/100\/quality\/15\/format\/jpeg\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F00%2F8a%2F8f4ecc1947ab99b557be48b2ea26%2Fweek2-newsletter-secondary-art-fullsize.jpg\" data-original=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/2700x2700+1262+0\/resize\/100\/quality\/100\/format\/jpeg\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F00%2F8a%2F8f4ecc1947ab99b557be48b2ea26%2Fweek2-newsletter-secondary-art-fullsize.jpg\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/2700x2700+1262+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F00%2F8a%2F8f4ecc1947ab99b557be48b2ea26%2Fweek2-newsletter-secondary-art-fullsize.jpg\" data-format=\"webp\" class=\"img lazyOnLoad\" type=\"image\/webp\"\/><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/2700x2700+1262+0\/resize\/100\/quality\/15\/format\/jpeg\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F00%2F8a%2F8f4ecc1947ab99b557be48b2ea26%2Fweek2-newsletter-secondary-art-fullsize.jpg\" data-original=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/2700x2700+1262+0\/resize\/100\/quality\/100\/format\/jpeg\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F00%2F8a%2F8f4ecc1947ab99b557be48b2ea26%2Fweek2-newsletter-secondary-art-fullsize.jpg\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/2700x2700+1262+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F00%2F8a%2F8f4ecc1947ab99b557be48b2ea26%2Fweek2-newsletter-secondary-art-fullsize.jpg\" data-format=\"jpeg\" class=\"img lazyOnLoad\" type=\"image\/jpeg\"\/><img decoding=\"async\" src=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/2700x2700+1262+0\/resize\/100\/quality\/100\/format\/jpeg\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F00%2F8a%2F8f4ecc1947ab99b557be48b2ea26%2Fweek2-newsletter-secondary-art-fullsize.jpg\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/2700x2700+1262+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F00%2F8a%2F8f4ecc1947ab99b557be48b2ea26%2Fweek2-newsletter-secondary-art-fullsize.jpg\" data-format=\"jpeg\" class=\"img lazyOnLoad\" alt=\"Stressed out? These 8 skills can help boost mood and reduce anxiety\" loading=\"lazy\"\/><\/picture><\/a>         <\/p>\n<p><!-- END CLASS=\"BUCKETBLOCK\" -->\n      <\/div>\n<p><!-- END CLASS=\"BUCKET IMG\" -->\n   <\/div>\n<p><!-- END ID=\"RESNX-S1-5055753-100\" CLASS=\"BUCKETWRAP INTERNALLINK INSETTWOCOLUMN INSET2COL \" --><\/p>\n<p>Schwartz came up with the idea for IFS more than 40 years ago when he was a family therapist treating adolescents with bulimia. His patients told him about different parts of themselves that were interfering with their treatment, like \u201cthe critic\u201d who would make them feel worthless and alone.<\/p>\n<p>As the scientist in him mulled this over, he also looked inward. \u201cI noticed them in myself. Oh my God, I\u2019ve got them too,\u201d he recalls.<\/p>\n<p>The premise of the IFS model is that our minds are not one-dimensional. \u201cWe\u2019re all multiple,\u201d Schwartz says. We all have multiple perspectives within \u2014 for example, people often identify an inner critic, worrier, or striver. And some parts tend to dominate our lives, while others are more hidden. IFS teaches a process to embrace all your parts, bring them into balance and find a sense of wholeness.<\/p>\n<p>Parts work has exploded in popularity recently \u2014 with a growing number of books, apps and social media accounts highlighting the system. There are now <a href=\"https:\/\/ifs-institute.com\/practitioners\">more than 6,000<\/a> IFS-certified therapists and practitioners.<strong>\u00a0<\/strong><\/p>\n<aside id=\"ad-secondary-wrap\" class=\"ad-wrap secondary\" aria-label=\"advertisement\">\n<\/aside>\n<p>IFS is used by therapists working on a range of issues, from couples therapy, to coping with the death of a loved one, or other traumas.<\/p>\n<p>Some therapists say the popularity has gotten ahead of the evidence base and are <a href=\"https:\/\/societyforpsychotherapy.org\/internal-family-systems-exploring-its-problematic-popularity\/#:~:text=We%20have%20noticed%20increasing%20numbers,well%20as%20trauma%2Dinformed%20psychotherapy.\">calling for more research<\/a>. There are several small studies showing IFS can benefit people with specific problems, including symptoms of <a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/10926771.2021.2013375#abstract\">PTSD<\/a> and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38934934\/\">stress<\/a>; the pain, discomfort and depression from living with <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23950186\/\">rheumatoid arthritis<\/a>; and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27500908\/\">depression<\/a>. And more studies are underway.<\/p>\n<blockquote class=\"edTag\"\/>\n<p>For Seth Kopald, parts work was key to taming his anxiety, as he began to recognize that it stemmed from fears of feeling unloved in childhood.<\/p>\n<p>With IFS, he could now acknowledge the hurt child within, and begin to unburden from the pain and shame.<\/p>\n<p>\u201cThere\u2019s a big difference between, \u2018I am the anxiety and fear versus I am here with the fear, I\u2019m here with the anxiety,\u2019\u201d he says. And in that realization his natural state of \u201cconfidence, courage and compassion\u201d resurfaced. \u201cIt&#8217;s almost like I have a new operating system now,\u201d Kopald says.<\/p>\n<p>So, if you\u2019re dealing with stress \u2014 around relationships, tragedy, or any life challenge \u2014 you may want to learn more about parts work. Here are highlights of how the IFS process works.<\/p>\n<div id=\"resg-s1-29840\" class=\"bucketwrap image small\">\n<div class=\"imagewrap has-source-dimensions\" data-crop-type=\"\" style=\"&#10;        --source-width: 800;&#10;        --source-height: 800;&#10;    \">\n        <picture><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/200\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F92%2Fa2%2Fc0f4a4e4427d82e7cdaf6b680957%2Fweek5-digital-spot-movies-in-mind.png 200w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/300\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F92%2Fa2%2Fc0f4a4e4427d82e7cdaf6b680957%2Fweek5-digital-spot-movies-in-mind.png 300w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/400\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F92%2Fa2%2Fc0f4a4e4427d82e7cdaf6b680957%2Fweek5-digital-spot-movies-in-mind.png 400w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/600\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F92%2Fa2%2Fc0f4a4e4427d82e7cdaf6b680957%2Fweek5-digital-spot-movies-in-mind.png 600w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/800\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F92%2Fa2%2Fc0f4a4e4427d82e7cdaf6b680957%2Fweek5-digital-spot-movies-in-mind.png 800w\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F92%2Fa2%2Fc0f4a4e4427d82e7cdaf6b680957%2Fweek5-digital-spot-movies-in-mind.png\" sizes=\"(min-width: 1300px) 168px, (min-width: 1025px) 168px, (min-width: 768px) 252px, calc(100vw - 30px)\" class=\"img\" type=\"image\/webp\"\/><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/200\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F92%2Fa2%2Fc0f4a4e4427d82e7cdaf6b680957%2Fweek5-digital-spot-movies-in-mind.png 200w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/300\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F92%2Fa2%2Fc0f4a4e4427d82e7cdaf6b680957%2Fweek5-digital-spot-movies-in-mind.png 300w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/400\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F92%2Fa2%2Fc0f4a4e4427d82e7cdaf6b680957%2Fweek5-digital-spot-movies-in-mind.png 400w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/600\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F92%2Fa2%2Fc0f4a4e4427d82e7cdaf6b680957%2Fweek5-digital-spot-movies-in-mind.png 600w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/800\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F92%2Fa2%2Fc0f4a4e4427d82e7cdaf6b680957%2Fweek5-digital-spot-movies-in-mind.png 800w\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F92%2Fa2%2Fc0f4a4e4427d82e7cdaf6b680957%2Fweek5-digital-spot-movies-in-mind.png\" sizes=\"(min-width: 1300px) 168px, (min-width: 1025px) 168px, (min-width: 768px) 252px, calc(100vw - 30px)\" class=\"img\" type=\"image\/png\"\/><img decoding=\"async\" src=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/1100\/quality\/50\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F92%2Fa2%2Fc0f4a4e4427d82e7cdaf6b680957%2Fweek5-digital-spot-movies-in-mind.png\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F92%2Fa2%2Fc0f4a4e4427d82e7cdaf6b680957%2Fweek5-digital-spot-movies-in-mind.png\" class=\"img\" alt=\"week5_digital_spot_movies_in_mind.png\" loading=\"lazy\"\/>\n        <\/picture>\n<\/div>\n<\/p><\/div>\n<h3 class=\"edTag\">1. Quiet your mind and look within<\/h3>\n<p>One way to begin to get to know your parts is to listen.<\/p>\n<p>Sit still, as if you were about to meditate and notice any bodily sensations that arise. Do you feel a sore neck, a tight chest, sick to your stomach? Do you see scenes or images from the past? What comes up first are parts that may need your attention. Focus on one sensation or image \u2014 tune in and ask it what it wants you to know.<\/p>\n<aside id=\"ad-third-wrap\" class=\"ad-wrap third\" aria-label=\"advertisement\">\n<\/aside>\n<p>When Seth Kopald tried this, he sensed a nervousness throughout his body and he saw images from old movies in his mind \u2014 scenes of bad divorces, couples fighting over kids. He was getting in touch with a worrier part that was dominating his life at the time.<\/p>\n<h3 class=\"edTag\">2. Start a dialogue with your parts<\/h3>\n<p>In IFS, the rule is that none of our parts are bad. Each of them can give us useful information.<\/p>\n<p>Kopald started to realize that his worry and anxiety were what IFS calls \u201cprotector\u201d parts, which help us get through tough situations. \u201cThey were trying to make me do something \u2014 to figure out a solution to help my kids,\u201d he says.<\/p>\n<p>But these parts were causing so much anxiety, he was stuck.<\/p>\n<p>The worrier was telling him \u201cdo something.\u201d Then there was a critic questioning what he&#8217;d done to contribute to the bad situation. And another part was jumping in to try to numb him from the pain.<\/p>\n<p>These multiple parts were teaming up, a pattern that can happen to many of us in moments of crisis. It\u2019s like noisy instruments playing out of tune, Kopald says, citing a metaphor frequently used in IFS.<\/p>\n<p>If you find yourself overwhelmed by a cacophony, try to start a dialogue with your parts: What do you want me to know? What do you want to show me?<\/p>\n<p>And the more you learn to work with your parts, you can start to become the leader, or the conductor, Kopald says, bringing up each instrument in harmony<em>.<\/em><\/p>\n<div id=\"resg-s1-29841\" class=\"bucketwrap image small\">\n<div class=\"imagewrap has-source-dimensions\" data-crop-type=\"\" style=\"&#10;        --source-width: 800;&#10;        --source-height: 800;&#10;    \">\n        <picture><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/200\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Fcd%2F82%2F16121c7449f094153ce0d4852e7f%2Fweek5-digital-spot-conductor.png 200w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/300\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Fcd%2F82%2F16121c7449f094153ce0d4852e7f%2Fweek5-digital-spot-conductor.png 300w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/400\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Fcd%2F82%2F16121c7449f094153ce0d4852e7f%2Fweek5-digital-spot-conductor.png 400w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/600\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Fcd%2F82%2F16121c7449f094153ce0d4852e7f%2Fweek5-digital-spot-conductor.png 600w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/800\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Fcd%2F82%2F16121c7449f094153ce0d4852e7f%2Fweek5-digital-spot-conductor.png 800w\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Fcd%2F82%2F16121c7449f094153ce0d4852e7f%2Fweek5-digital-spot-conductor.png\" sizes=\"(min-width: 1300px) 168px, (min-width: 1025px) 168px, (min-width: 768px) 252px, calc(100vw - 30px)\" class=\"img\" type=\"image\/webp\"\/><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/200\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Fcd%2F82%2F16121c7449f094153ce0d4852e7f%2Fweek5-digital-spot-conductor.png 200w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/300\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Fcd%2F82%2F16121c7449f094153ce0d4852e7f%2Fweek5-digital-spot-conductor.png 300w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/400\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Fcd%2F82%2F16121c7449f094153ce0d4852e7f%2Fweek5-digital-spot-conductor.png 400w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/600\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Fcd%2F82%2F16121c7449f094153ce0d4852e7f%2Fweek5-digital-spot-conductor.png 600w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/800\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Fcd%2F82%2F16121c7449f094153ce0d4852e7f%2Fweek5-digital-spot-conductor.png 800w\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Fcd%2F82%2F16121c7449f094153ce0d4852e7f%2Fweek5-digital-spot-conductor.png\" sizes=\"(min-width: 1300px) 168px, (min-width: 1025px) 168px, (min-width: 768px) 252px, calc(100vw - 30px)\" class=\"img\" type=\"image\/png\"\/><img decoding=\"async\" src=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/1100\/quality\/50\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Fcd%2F82%2F16121c7449f094153ce0d4852e7f%2Fweek5-digital-spot-conductor.png\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Fcd%2F82%2F16121c7449f094153ce0d4852e7f%2Fweek5-digital-spot-conductor.png\" class=\"img\" alt=\"week5_digital_spot_conductor.png\" loading=\"lazy\"\/>\n        <\/picture>\n<\/div>\n<\/p><\/div>\n<h3 class=\"edTag\">3. Take some space<\/h3>\n<p>IFS teaches you to \u201cseparate\u201d from the noise of these competing parts. Kopald recalls the moment he started to get some perspective on his anxiety about his kids, by seeing it as just one part. <\/p>\n<p>\u201cWhen it really hit me that the anxiety I&#8217;d been feeling was one aspect of me, but not <em>all<\/em> of me, I felt this calm come over me,\u201d he says.<\/p>\n<p>This was the beginning of a breakthrough for him.<\/p>\n<p>If you want to try this, ask your noisy part: \u201cCan you give me some space so we can talk?\u201d For Kopald, instead of feeling like he was that scared, anxious kid, he got to the place where he felt he was sitting with that kid, helping to comfort him.<\/p>\n<div id=\"resg-s1-29844\" class=\"bucketwrap image small\">\n<div class=\"imagewrap has-source-dimensions\" data-crop-type=\"\" style=\"&#10;        --source-width: 800;&#10;        --source-height: 800;&#10;    \">\n        <picture><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/200\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff3%2F51%2F2c514830489294344a2c2ecd1dd8%2Fweek2-digital-spot-honoring-pain.png 200w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/300\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff3%2F51%2F2c514830489294344a2c2ecd1dd8%2Fweek2-digital-spot-honoring-pain.png 300w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/400\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff3%2F51%2F2c514830489294344a2c2ecd1dd8%2Fweek2-digital-spot-honoring-pain.png 400w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/600\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff3%2F51%2F2c514830489294344a2c2ecd1dd8%2Fweek2-digital-spot-honoring-pain.png 600w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/800\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff3%2F51%2F2c514830489294344a2c2ecd1dd8%2Fweek2-digital-spot-honoring-pain.png 800w\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff3%2F51%2F2c514830489294344a2c2ecd1dd8%2Fweek2-digital-spot-honoring-pain.png\" sizes=\"(min-width: 1300px) 168px, (min-width: 1025px) 168px, (min-width: 768px) 252px, calc(100vw - 30px)\" class=\"img\" type=\"image\/webp\"\/><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/200\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff3%2F51%2F2c514830489294344a2c2ecd1dd8%2Fweek2-digital-spot-honoring-pain.png 200w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/300\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff3%2F51%2F2c514830489294344a2c2ecd1dd8%2Fweek2-digital-spot-honoring-pain.png 300w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/400\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff3%2F51%2F2c514830489294344a2c2ecd1dd8%2Fweek2-digital-spot-honoring-pain.png 400w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/600\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff3%2F51%2F2c514830489294344a2c2ecd1dd8%2Fweek2-digital-spot-honoring-pain.png 600w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/800\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff3%2F51%2F2c514830489294344a2c2ecd1dd8%2Fweek2-digital-spot-honoring-pain.png 800w\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff3%2F51%2F2c514830489294344a2c2ecd1dd8%2Fweek2-digital-spot-honoring-pain.png\" sizes=\"(min-width: 1300px) 168px, (min-width: 1025px) 168px, (min-width: 768px) 252px, calc(100vw - 30px)\" class=\"img\" type=\"image\/png\"\/><img decoding=\"async\" src=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/1100\/quality\/50\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff3%2F51%2F2c514830489294344a2c2ecd1dd8%2Fweek2-digital-spot-honoring-pain.png\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2Ff3%2F51%2F2c514830489294344a2c2ecd1dd8%2Fweek2-digital-spot-honoring-pain.png\" class=\"img\" alt=\"week2_digital_spot_honoring_pain.png\" loading=\"lazy\"\/>\n        <\/picture>\n<\/div>\n<\/p><\/div>\n<h3 class=\"edTag\">4. Get in touch with pain from childhood<\/h3>\n<p>IFS teaches that we all have <em>exile <\/em>parts, which hold onto hurtful memories, many from childhood. Since it\u2019s easier to bury negative feelings than deal with them, these exiles \u2014 as the name suggests \u2014 can stay locked deep within.<\/p>\n<p>IFS founder Dick Schwartz says the exile parts can get triggered in times of difficulty. But he says, \u201cthese are often our most sensitive and loving parts.\u201d<\/p>\n<p>As a kid, Schwartz struggled in school, which frustrated his father \u2014 a prominent physician and researcher. \u201cSo he piled on a lot of shame,\u201d Schwartz says. He could recall his father saying things like, \u201cDicky, you\u2019re good for nothing,\u201d and the hurt was buried deep within.<\/p>\n<aside id=\"ad-overflow-3-wrap\" class=\"ad-wrap overflow\" aria-label=\"advertisement\">\n<\/aside>\n<p>He allowed himself to relive those experiences from childhood. \u201cI could actually enter that scene and be with\u201d the hurt boy, Schwartz says. In doing so he could feel the mistrust and fear and shame lifting, what IFS calls \u201can unburdening.\u201d<\/p>\n<p>For Schwartz this opened up a playful inner child. \u201cThat was lacking in my life back before I actually unburdened that part,\u201d he says.<\/p>\n<p>This part can be tricky to do alone. Exiles will sometimes take you back to painful scenes, and show you traumatic memories. Kopald says if you feel the pain of an exile arise, you can say: \u201cI know you\u2019re there \u2013 I\u2019m not pushing you away.\u201d You can ask it to share its story, and if this gets too intense, you may want to contact an IFS therapist.<\/p>\n<div id=\"resg-s1-29842\" class=\"bucketwrap image small\">\n<div class=\"imagewrap has-source-dimensions\" data-crop-type=\"\" style=\"&#10;        --source-width: 800;&#10;        --source-height: 800;&#10;    \">\n        <picture><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/200\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F26%2F0e%2F50da6c1f4194ad1e1244d14d5c49%2Fweek5-digital-spot-u-turn.png 200w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/300\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F26%2F0e%2F50da6c1f4194ad1e1244d14d5c49%2Fweek5-digital-spot-u-turn.png 300w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/400\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F26%2F0e%2F50da6c1f4194ad1e1244d14d5c49%2Fweek5-digital-spot-u-turn.png 400w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/600\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F26%2F0e%2F50da6c1f4194ad1e1244d14d5c49%2Fweek5-digital-spot-u-turn.png 600w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/800\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F26%2F0e%2F50da6c1f4194ad1e1244d14d5c49%2Fweek5-digital-spot-u-turn.png 800w\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F26%2F0e%2F50da6c1f4194ad1e1244d14d5c49%2Fweek5-digital-spot-u-turn.png\" sizes=\"(min-width: 1300px) 168px, (min-width: 1025px) 168px, (min-width: 768px) 252px, calc(100vw - 30px)\" class=\"img\" type=\"image\/webp\"\/><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/200\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F26%2F0e%2F50da6c1f4194ad1e1244d14d5c49%2Fweek5-digital-spot-u-turn.png 200w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/300\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F26%2F0e%2F50da6c1f4194ad1e1244d14d5c49%2Fweek5-digital-spot-u-turn.png 300w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/400\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F26%2F0e%2F50da6c1f4194ad1e1244d14d5c49%2Fweek5-digital-spot-u-turn.png 400w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/600\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F26%2F0e%2F50da6c1f4194ad1e1244d14d5c49%2Fweek5-digital-spot-u-turn.png 600w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/800\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F26%2F0e%2F50da6c1f4194ad1e1244d14d5c49%2Fweek5-digital-spot-u-turn.png 800w\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F26%2F0e%2F50da6c1f4194ad1e1244d14d5c49%2Fweek5-digital-spot-u-turn.png\" sizes=\"(min-width: 1300px) 168px, (min-width: 1025px) 168px, (min-width: 768px) 252px, calc(100vw - 30px)\" class=\"img\" type=\"image\/png\"\/><img decoding=\"async\" src=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/1100\/quality\/50\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F26%2F0e%2F50da6c1f4194ad1e1244d14d5c49%2Fweek5-digital-spot-u-turn.png\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F26%2F0e%2F50da6c1f4194ad1e1244d14d5c49%2Fweek5-digital-spot-u-turn.png\" class=\"img\" alt=\"week5_digital_spot_u_turn.png\" loading=\"lazy\"\/>\n        <\/picture>\n<\/div>\n<\/p><\/div>\n<h3 class=\"edTag\">5. Take a U-turn<\/h3>\n<p>Kopald says his life is much better now. He has a loving relationship with his children and he\u2019s remarried. Now an IFS-certified practitioner,  he&#8217;s written a book on IFS, <a href=\"https:\/\/www.amazon.com\/Self-Led-Connected-Yourself-Application-Internal\/dp\/B0CNV4V3HL\"><em>Self-Led: Living a Connected Life With Yourself and With Others.<\/em><\/a> But, he still has moments when life is very stressful or throws too much at him. When this happens, he uses a technique called a U-Turn. The U-turn is an exercise to gain perspective.<\/p>\n<p>If you find yourself engaging in negative self-talk \u2014 or you are feeling like everything is falling apart, take a moment to notice what\u2019s happening inside, look inward. Kopald says he\u2019ll ask himself: \u201cWait a minute, who\u2019s taking me over right now?\u201d<\/p>\n<p>In other words, you observe which part inside you is triggering your anxiety, fear or negativity. And then you can tell it, \u201cHey, I got it. Can you just trust me to be here?\u201d Kopald says.<\/p>\n<div id=\"resg-s1-29843\" class=\"bucketwrap image small\">\n<div class=\"imagewrap has-source-dimensions\" data-crop-type=\"\" style=\"&#10;        --source-width: 800;&#10;        --source-height: 800;&#10;    \">\n        <picture><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/200\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F6c%2Fcd%2F9dad3d6c48f4a56a391e9e70ed9d%2Fweek5-digital-spot-sunshine-ray.png 200w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/300\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F6c%2Fcd%2F9dad3d6c48f4a56a391e9e70ed9d%2Fweek5-digital-spot-sunshine-ray.png 300w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/400\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F6c%2Fcd%2F9dad3d6c48f4a56a391e9e70ed9d%2Fweek5-digital-spot-sunshine-ray.png 400w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/600\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F6c%2Fcd%2F9dad3d6c48f4a56a391e9e70ed9d%2Fweek5-digital-spot-sunshine-ray.png 600w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/800\/quality\/85\/format\/webp\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F6c%2Fcd%2F9dad3d6c48f4a56a391e9e70ed9d%2Fweek5-digital-spot-sunshine-ray.png 800w\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F6c%2Fcd%2F9dad3d6c48f4a56a391e9e70ed9d%2Fweek5-digital-spot-sunshine-ray.png\" sizes=\"(min-width: 1300px) 168px, (min-width: 1025px) 168px, (min-width: 768px) 252px, calc(100vw - 30px)\" class=\"img\" type=\"image\/webp\"\/><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/200\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F6c%2Fcd%2F9dad3d6c48f4a56a391e9e70ed9d%2Fweek5-digital-spot-sunshine-ray.png 200w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/300\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F6c%2Fcd%2F9dad3d6c48f4a56a391e9e70ed9d%2Fweek5-digital-spot-sunshine-ray.png 300w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/400\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F6c%2Fcd%2F9dad3d6c48f4a56a391e9e70ed9d%2Fweek5-digital-spot-sunshine-ray.png 400w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/600\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F6c%2Fcd%2F9dad3d6c48f4a56a391e9e70ed9d%2Fweek5-digital-spot-sunshine-ray.png 600w,&#10;https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/800\/quality\/85\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F6c%2Fcd%2F9dad3d6c48f4a56a391e9e70ed9d%2Fweek5-digital-spot-sunshine-ray.png 800w\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F6c%2Fcd%2F9dad3d6c48f4a56a391e9e70ed9d%2Fweek5-digital-spot-sunshine-ray.png\" sizes=\"(min-width: 1300px) 168px, (min-width: 1025px) 168px, (min-width: 768px) 252px, calc(100vw - 30px)\" class=\"img\" type=\"image\/png\"\/><img decoding=\"async\" src=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/1100\/quality\/50\/format\/png\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F6c%2Fcd%2F9dad3d6c48f4a56a391e9e70ed9d%2Fweek5-digital-spot-sunshine-ray.png\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/800x800+0+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F6c%2Fcd%2F9dad3d6c48f4a56a391e9e70ed9d%2Fweek5-digital-spot-sunshine-ray.png\" class=\"img\" alt=\"week5_digital_spot_sunshine_ray.png\" loading=\"lazy\"\/>\n        <\/picture>\n<\/div>\n<\/p><\/div>\n<h3 class=\"edTag\">6. Uncover the light within<\/h3>\n<p>When you\u2019re no longer dominated by the cacophony of parts, then your true self can emerge, according to IFS.<\/p>\n<p>In IFS, Self is the parent or leader of your system, offering love and protection to all your parts.<\/p>\n<p>Seth says you can think of Self as the sun, which is often covered by clouds, i.e., your parts. Remember the sun is always in its full power, even on a cloudy day. So Kopald says, like clouds parting, we can \u201cremove the things that block our light.\u201d<\/p>\n<aside id=\"ad-overflow-4-wrap\" class=\"ad-wrap overflow\" aria-label=\"advertisement\">\n<\/aside>\n<p>For Kopald, this has made a big difference. \u201cI tend to live more in the light of myself,&#8221; he says. And he feels more clarity, compassion, creativity and calm.<\/p>\n<div id=\"resnx-s1-5055753-101\" class=\"bucketwrap internallink insettwocolumn inset2col \">\n<div class=\"bucket img\">\n                  <a class=\"imagewrap\" id=\"featuredStackSquareImagenx-s1-5057929\" href=\"https:\/\/www.npr.org\/sections\/shots-health-news\/2024\/10\/14\/nx-s1-5057929\/anxiety-stress-politics-election-2024-polarization\" data-metrics-ga4=\"{&quot;category&quot;:&quot;recirculation&quot;,&quot;action&quot;:&quot;story_recirculation_click&quot;,&quot;clickType&quot;:&quot;inset box&quot;,&quot;clickUrl&quot;:&quot;https:\\\/\\\/www.npr.org\\\/sections\\\/shots-health-news\\\/2024\\\/10\\\/14\\\/nx-s1-5057929\\\/anxiety-stress-politics-election-2024-polarization&quot;}\"><picture><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/2700x2700+849+0\/resize\/100\/quality\/15\/format\/gif\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F4e%2F75%2F00bc78b8467db51f7c029f0d1f0e%2Fweek3-main-animation.gif\" data-original=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/2700x2700+849+0\/resize\/100\/quality\/100\/format\/gif\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F4e%2F75%2F00bc78b8467db51f7c029f0d1f0e%2Fweek3-main-animation.gif\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/2700x2700+849+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F4e%2F75%2F00bc78b8467db51f7c029f0d1f0e%2Fweek3-main-animation.gif\" data-format=\"webp\" class=\"img lazyOnLoad\" type=\"image\/webp\"\/><source srcset=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/2700x2700+849+0\/resize\/100\/quality\/15\/format\/gif\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F4e%2F75%2F00bc78b8467db51f7c029f0d1f0e%2Fweek3-main-animation.gif\" data-original=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/2700x2700+849+0\/resize\/100\/quality\/100\/format\/gif\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F4e%2F75%2F00bc78b8467db51f7c029f0d1f0e%2Fweek3-main-animation.gif\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/2700x2700+849+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F4e%2F75%2F00bc78b8467db51f7c029f0d1f0e%2Fweek3-main-animation.gif\" data-format=\"gif\" class=\"img lazyOnLoad\" type=\"image\/gif\"\/><img decoding=\"async\" src=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/2700x2700+849+0\/resize\/100\/quality\/100\/format\/gif\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F4e%2F75%2F00bc78b8467db51f7c029f0d1f0e%2Fweek3-main-animation.gif\" data-template=\"https:\/\/npr.brightspotcdn.com\/dims3\/default\/strip\/false\/crop\/2700x2700+849+0\/resize\/{width}\/quality\/{quality}\/format\/{format}\/?url=http%3A%2F%2Fnpr-brightspot.s3.amazonaws.com%2F4e%2F75%2F00bc78b8467db51f7c029f0d1f0e%2Fweek3-main-animation.gif\" data-format=\"gif\" class=\"img lazyOnLoad\" alt=\"Are political disagreements stressing you out? Here are tips to bridge the divide\" loading=\"lazy\"\/><\/picture><\/a>         <\/p>\n<p><!-- END CLASS=\"BUCKETBLOCK\" -->\n      <\/div>\n<p><!-- END CLASS=\"BUCKET IMG\" -->\n   <\/div>\n<p><!-- END ID=\"RESNX-S1-5055753-101\" CLASS=\"BUCKETWRAP INTERNALLINK INSETTWOCOLUMN INSET2COL \" --><\/p>\n<p>Stress Less editors are Carmel Wroth and Jane Greenhalgh<\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1660802\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/www.npr.org\/sections\/shots-health-news\/2024\/10\/25\/nx-s1-5055753\/parts-work-therapy-internal-family-systems-anxiety\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Have you ever felt so anxious in a tough situation that you didn\u2019t know what to do next? That\u2019s how Seth Kopald felt during his divorce. He worried that he\u2019d &hellip; <a href=\"https:\/\/hotvideos24.online\/?p=119048\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-119048","post","type-post","status-publish","format-standard","hentry","category-health","entry"],"_links":{"self":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/119048","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=119048"}],"version-history":[{"count":0,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/119048\/revisions"}],"wp:attachment":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=119048"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=119048"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=119048"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}