Mentally Fit

By Dan and Bee

On this podcast, we’re talking with experts, thought leaders and people just like you and me — and we’re having open and honest conversations about everyday challenges and the skills that you can use to improve your Mental Health.

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How is Coronavirus Changing Mental Health? Guest: Dr. Dmitry Ostrovsky, M.D.

Mentally FitMar 19, 2020

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26:29

Unburdening and Finding Relief: A Guided Meditation on Internal Family Systems (IFS) Therapy

Welcome to this episode of the podcast, where we will be exploring the world of Internal Family Systems (IFS) Therapy and its powerful 6 F's process for unburdening and finding relief.

In this episode, you will learn:

What Internal Family Systems (IFS) Therapy is and how it can help you understand and work with different parts of yourself
The 6 F's process for exploring and unburdening these parts: Find, Focus, Flesh Out, Feel Towards, Friend, and Fear
A guided meditation that will take you through the 6 F's process to help you find peace and relief from the burdens of your internal parts.

IFS therapy recognizes that each person is an ecosystem, with a core self at the center and a multitude of parts that exist around it. Through this process, you will be able to identify and communicate with these parts, understand their role and purpose, and build a relationship with them from a place of self-compassion and validation.

Join us as we take a journey of self-discovery, and discover a new way of finding peace and relief with your internal parts. This podcast is inspired by the work of Dr. Richard C. Schwartz, the Developer of the Internal Family Systems method, and brought to you by Mentally Fit.

Don't forget to share this episode with a friend who could benefit from this guided meditation.

Jan 27, 202306:08

Using "I Statements" for Effective Communication with Friends, Family & Loved Ones

What Are "I" Statements?

I-statements, also known as "I-language" or "I-messages," are a powerful tool for effective communication. They allow us to express our own feelings and needs without placing blame on the other person. By taking responsibility for our own ideas and feelings, we can deflate barriers to communication and improve our relationships. It's easy to fall into the trap of using "you" statements, which tend to be accusatory and blame-based. But, when we use "you" statements, we're likely to trigger defensiveness in the person we're speaking with and can lead to a breakdown in communication. On the other hand, "I" statements help to keep the conversation moving in a positive direction, by focusing on our own feelings and needs.

They also allow the other person to understand our perspective and to come to a solution together. Using "I" statements can also be beneficial in conflict resolution. They allow us to express our feelings without attacking the other person, which can help to defuse a tense situation. Additionally, "I" statements can be used to express positive feelings, such as appreciation and gratitude.

To use "I" statements effectively, it's important to focus on identifying our own feelings and the facts of the situation. And remember to avoid using any "hidden you" messages, which can still place blame on the other person. Practicing creating and using "I" statements is an ongoing process that requires practice and patience. And as we learn to use "I" statements, we'll be able to communicate more effectively, deflate barriers to communication and improve our relationships with others. To help guide you through the process, you can find a worksheet that can assist you in creating your own "I-statements" and practicing them in different scenarios.

I-statements are a powerful tool for effective communication that improves relationships by expressing feelings and needs without blame.

Jan 26, 202306:06

Improve Your Relationship: Mindful Communication for Couples (Workshop) - Alison Bulman, LCSW & Vincenzo Minino

Join the Mentally Fit Community:

https://joinmentallyfit.com/

Take the upcoming Heart2Heart Workshop with Alison and Vincenzo:

https://www.alisonbulman.com/heart2heartworkshop

About Your Instructors:

Alison Bulman, LCSW is a New York state-licensed psychotherapist, motivational speaker, and writer, based in Long Island, New York. She specializes in treating couples and people with substance use issues. She is the creator of IntimaCities - workshops, support groups, and a blog - specifically for people who struggle with intimacy. She is a certified Circling Facilitator through Circling Europe, and trained with Harville Hendrix Ph.D. and Helen LaKelly Hunt Ph.D., authors of "Getting the Love You Want" and creators of Imago therapy. Alison also trained at Gestalt Associates for Psychotherapy, the Jewish Board of Family and Children's Services, and the Hudson Valley Psychodrama Institute. She learned Transcendental Meditation at New York's David Lynch Foundation and studied mindfulness and meditation at the Dai Bosatsu Zendo in upstate New York.

Vincenzo Minino has a masters in economics and commerce from his native city of Naples, Italy, Vincenzo came to New York City 20 years ago to pursue his current career as quality compliance director for a multinational company. Resolving conflicts between offices around the globe, he brings a unique understanding of what it takes to get another's world. He's currently in training to become a licensed psychoanalyst at Gestalt Associates for Psychotherapy. He sought out Circling originally to strengthen his connection with his 12-year-old daughter. Circling enriched this relationship and others through his years of weekly practice, retreats, and applying the tools daily in his relationship with Alison. He also trained with Harville Hendrix Ph.D. and Helen LaKelly Hunt Ph.D., authors of "Getting the Love You Want" and creators of Imago therapy. Vincenzo is committed to teaching his practice for personal and professional conflict resolution. He's especially interested in supporting men to reconcile society's rigid definition of masculinity and vulnerability in his weekly men's group.