In times like these, when so much feels uncertain, it’s easy to feel overwhelmed. If you find yourself feeling exhausted, angry, hopeless, or just plain numb, know that you are not alone. As a therapist who practices Internal Family Systems (IFS) with my clients and as a regular part of my own personal journey, I want to remind you that all of these feelings—every single one—are valid. They make sense. And more than anything, you deserve compassion, not only from others but from yourself.
A Gentle Invitation to Self-Compassion
In IFS, we recognize that we are made up of many different parts, each with its own voice, emotions, and motivations. Some parts may be activated right now—perhaps an anxious part worries about the future, an angry part protests injustice, or a hopeless part feels like giving up. Instead of pushing these feelings away or criticizing yourself for having them, I invite you to get curious. What if these parts of you were simply trying to help in the only ways they know how?
Imagine turning toward these parts with warmth rather than judgment. You might say to your anxious part, "I see you. I know you're trying to keep me safe." You could offer a comforting word to your overwhelmed part, "Of course you feel this way—this is a lot to hold." Simply acknowledging and accepting our feelings can be a profound act of self-care.
Small Acts of Care Matter
In difficult times, self-care doesn’t have to be elaborate. It can be as simple as:
Taking a deep breath and noticing the way your body feels in this moment.
Stepping outside for a few minutes of fresh air.
Limiting your exposure to distressing news when it becomes too much.
Connecting with someone who reminds you that you are not alone.
Offering yourself words of kindness, just as you would a dear friend.
Self-care is not selfish; it is essential. When we tend to our own well-being, we are better able to show up for the causes we care about, for our loved ones, and most importantly, for ourselves.
A Reminder: You Are More Than Your Parts
At the core of IFS is the belief that we all have a Self—an unshakable, compassionate presence within us. This Self is calm, wise, and resilient, even when the world feels chaotic. No matter how loud or intense your inner parts become, your Self is still there, steady and strong. The more we nurture and trust in this part of ourselves, the more we can move through uncertainty with greater ease and clarity.
So, as you navigate these challenging times, I encourage you to check in with yourself with gentleness and care. What do you need today? How can you offer yourself kindness? Remember, you are doing the best you can, and that is more than enough.
With warmth and compassion, Kelly
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