Ever catch yourself saying, “Ugh, I should have known better,” or “Why am I like this?”—only to feel a wave of shame or frustration follow?
That, my friend, is often a cue from your inner system. And with the Internal Family Systems (IFS) lens, we learn that those inner reactions aren’t just random—they come from parts of us trying to protect or manage something deeper.
When life feels overwhelming, we often think big changes are the only way forward. But in reality, small, consistent actions—micro-habits—can create powerful shifts in mental health. Just like drops of water can fill a bucket, tiny wins add up over time, boosting confidence, resilience, and emotional well-being.
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As the days grow longer and nature begins to bloom, many of us turn to spring cleaning—decluttering our homes, organizing our closets, and freshening up our spaces. But what about our minds? Just like physical clutter can create stress, mental clutter can leave us feeling overwhelmed, anxious, and stuck.
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The winter months can be challenging for many, especially when the colder weather and shorter days lead to increased feelings of isolation and loneliness. Whether it’s due to spending more time indoors, reduced social activities, or simply the quietness of the season, these feelings are common and can affect mental health. Fortunately, there are ways to manage loneliness and stay connected during this time.
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Many people struggle with guilt when it comes to self-care, feeling selfish or indulgent for prioritizing their own needs. Whether it's taking a break from responsibilities or spending time on personal hobbies, there’s often an underlying belief that self-care means neglecting others. But the truth is, self-care isn’t selfish—it’s necessary for mental, emotional, and physical well-being.
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The holiday season is upon us, and with it comes the familiar buzz about practicing gratitude. We’re often encouraged to focus on the things we’re thankful for, but let’s be honest: when life is throwing curveballs your way, it’s not always easy to feel grateful. Stress, anxiety, and difficult situations can cloud our view of the positive things in our lives.
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Going to therapy for the first time can often feel like an overwhelming experience. However, just like facing any new challenge in life, with the right tools, information, support, and determination, you can thrive and grow from the experience. There are some common misconceptions about the therapeutic process and everyone’s experiences will be different. However, at 3Rivers Therapists, our team is dedicated to addressing all your questions and concerns. We strive to ensure that you feel informed and supported as you begin your therapeutic journey.
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