The concept of the Window of Tolerance, developed by Dr. Dan Siegel, has become an essential framework in trauma-informed psychotherapy. It describes the optimal zone of arousal in which a person can function effectively, think clearly, and engage socially. For those...
John Dray
Understanding the Window of Tolerance in Trauma Therapy
Questions to Ask a Firefighter Part in IFS Therapy
In Internal Family Systems (IFS) therapy, Firefighter parts are protective subpersonalities that react quickly and often dramatically when a person is overwhelmed by emotional pain. Their goal is not to cause harm, but to prevent further suffering—usually by...
Questions to Ask a Manager Part in IFS Therapy
In Internal Family Systems (IFS) therapy, Manager parts are proactive protectors that work to prevent emotional pain from surfacing. They strive to keep the system in control by managing behaviour, emotions, relationships, and external impressions. Unlike...
The Dangers of Using AI as a Therapist: When Speed Becomes a Threat
AI is being used in increasingly sophisticated ways to simulate human conversation and provide mental health support. While some apps and chatbots can offer valuable companionship or coping tools, using AI as a substitute for human psychotherapy carries significant...
Panic in the Therapy Room: Grounding vs. Internal Family Systems
When someone experiences a panic attack during therapy, the typical response is to help them “ground” — reconnecting with the present moment through the five senses, breathwork, or body awareness. This somatic approach often offers vital immediate relief. However, the...
The ‘F’s of IFS: A Guide to Internal Family Systems’ Core Process
I recently went on an Internal Family Systems (IFS). So that I have an easy reference, I am writing a few articles around what I learned. IFS was developed by Dr. Richard Schwartz and is a psychotherapeutic model grounded in the belief that the mind is naturally...
The ‘C’s of the Self in IFS: Cultivating Compassionate Presence
Introduction In Internal Family Systems (IFS) therapy, developed by Dr. Richard Schwartz, healing doesn’t come from analysing or overpowering parts—it comes from being present with them from the core of our being. This core is known as the Self. The Self in IFS is not...
Why Removing the T from LGBTQ+ Undermines the Whole Movement
Another article commemorating Pride Month. The LGBTQ+ movement has always been about solidarity, mutual recognition, and collective liberation. Yet, recent calls to remove the “T” — transgender — from LGBTQ+ betray the very principles on which the movement was built....
Toilets, Changing Rooms, and the Policing of Queer Bodies Since 1800
As June is Pride month, I have decided to have a look at something that has become a focus in recent weeks. Toilets and changing rooms are more than just practical spaces — they are social battlegrounds. Since the 1800s, these facilities have been used to enforce...
To view the full article, just click on the article title (in dark blue.)