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Hi friend,

Do you feel like you’re constantly trying to mediate inner conflict?

Maybe one part of you longs for connection, but another part distances you from others for fear of disappointment.

Or one part of you might be begging you to slow down, but another says you can’t because you’ll lose momentum.

The constant push and pull is exhausting and frustrating. But it’s not uncommon.

That feeling of internal conflict or disagreement is a core concept in handling your parts with Internal Family Systems therapy (IFS).

IFS is a type of therapy based on the idea that we each have a system of parts or subpersonalities within us.

Each of these parts then has its own emotions, beliefs, and memories.

Think of it like having a family inside of us – some parts get along well, while others fight all the time.

Through parts work, the goal is to get to know them better. To listen to them and to understand their side of the story.

One of the ways I help clients connect with these inner parts?
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​Expressive writing.

​Expressive writing gives you the chance to organize your thoughts, understand your emotions, and see your experience more clearly.

✍️ Here’s a writing activity you can try now: Have one part write to another.

Start by locating a part in your body.

Maybe that part fears failure, feels abandoned, or is conflicted. Sit with it and really feel into it.

Then, set a timer and start writing.

The prompt could be something as simple as asking that part, “What would you have me know about you today?”

And simply let that part answer. No editing or second-guessing – just a simple letter allowing that part to express what it’s been holding back.

⏰ When the timer ends, switch your roles.

Now, instead of writing from the perspective of the part, write back from your Self-energy.

Your Self is the wise, calm, compassionate leader at your core.

For many, learning to speak from your Self is the biggest challenge.

But doing so can unlock repressed memories and emotions.

Writing to your injured part from your Self helps you process and understand your pain in a deep way.

Would you try this writing exercise for yourself?

Start small with a short timer and see what parts of you speak up and how your Self responds.

You might be surprised by what emotions come to the surface.

I encourage you to try it out, and afterward, feel free to hit “REPLY” and let me know how it went!

🎊 Bonus New Year's Ritual: The Five Lists

As we close out this year, I want to share a reflective practice I return to every December 31st. I borrowed this from author Suleika Jaouad, and it's become one of my favorite ways to process the year behind me and set intentions for what's ahead.

Grab your journal and work through these five prompts:

1. What from the last year are you proud of?
2. What did this year leave you yearning for?
3. What's causing you anxiety?
4. What resources, skills, and practices can you rely on in the coming year?
5. What are your wildest, most harebrained ideas and dreams?

Set a timer, write without editing, and see what emerges.

With courage and ink,
Adina
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P.S. If these writing exercises are resonating with you, my Writing Bravely course starts January 20th—a 6-week virtual program where we'll use writing prompts to explore your story, process your pain, and connect with others doing the same work. Early bird pricing ($450) ends January 6th. Click HERE to learn more and reserve your spot to write your way through to your future self.

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