https://www.bluepinescounseling.com/blog daily 0.75 2026-09-15 https://www.bluepinescounseling.com/blog/parts-of-you-understanding-exiles-in-internal-family-systems-ifs monthly 0.5 2026-09-15 https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/8bd147f0-3d3c-480b-8f9b-f1189c249491/Parts+of+Me.jpg Holistic Mental Health Blog - Parts of You: Understanding Exiles in Internal Family Systems (IFS) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/7a06cd50-e503-40a8-96cb-0aac9aa73c8b/Bird.jpg Holistic Mental Health Blog - Parts of You: Understanding Exiles in Internal Family Systems (IFS) - How Exiles Show Up in Internal Family Systems Many Exiles feel frozen in time. They often remain at the age when the painful experience originally occurred. A person might have an exile that feels like a young child who felt unseen or alone, or an adolescent who experienced rejection or embarrassment. While exiles hold painful memories and emotions, they can also hold important qualities that become hidden along with the pain. When protectors force away the exiles, they also unintentionally lock away positive qualities like sensitivity, playfulness, creativity, openness, and presence. In Internal Family Systems (IFS) theory, Exiles carry what are called burdens. A burden can take the form of painful core beliefs, emotions, or roles that the part had to carry alone. https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/209dcb10-1059-41df-bfe1-37f438625e87/Systems+Collage.jpg Holistic Mental Health Blog - Parts of You: Understanding Exiles in Internal Family Systems (IFS) - Make it stand out Collage by Autumn Horn https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/28a12e97-a2d4-4bfc-9a72-1d958dc741e4/AutumnHorn_ArtTherapist.jpg Holistic Mental Health Blog - Parts of You: Understanding Exiles in Internal Family Systems (IFS) - Curious about parts work and art therapy? Autumn is an IFS-Informed therapist in Cedarburg, Wisconsin. She would love to connect with you to start your own parts journey. Together, through art, curiosity, and exploration, your parts can share their story and be witnessed to bring healing https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/049506b5-1430-4704-90db-1e2c3780180d/Manager.jpg Holistic Mental Health Blog - Parts of You: Understanding Exiles in Internal Family Systems (IFS) - An Introduction to Internal Family Systems https://www.bluepinescounseling.com/blog/parts-of-you-meeting-your-protectors-and-creating-balance-within monthly 0.5 2026-09-15 https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/8c7cd0e2-61cb-4274-885f-bada06aea0e8/Parts_AutumnHorn_ArtTherapist.jpg Holistic Mental Health Blog - Parts of You: Meeting Your Protectors & Creating Balance Within - Make it stand out Autumn Horn, Parts. Collage https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/f1f0d3e8-86fc-4523-b7db-16db0bd07607/Managers_InternalFamilySystems_AutumnHorn Holistic Mental Health Blog - Parts of You: Meeting Your Protectors & Creating Balance Within - Managers: The Day-to-Day Controllers Managers can be described as controlling, demanding, and disciplined. They are usually anticipating and checking the outside world for ways to minimize the chances of exiles being triggered. They monitor our routines. They seek and maintain control. They interpret the world for us and create the narratives we live by (Schwartz, 2023). In some ways it is great for managers to have control because it can give us a sense of sense and comfort. However, when they can try to control too much causing ourselves to be rigid and less flexible. They can try to dictate our “appearance, performance, emotions, and thoughts” (Schwartz, 2023, p. 107). Common manager roles include Inner Critic - Sets high expectations and judges harshly when they aren’t met. Approval Seeker - Constantly scans how others perceive us to ensure we fit in with society, culture, or family network. Caregiver - Prioritizes others’ needs while neglecting our own. Pessimist - Negative voice inside our head that says “I told you so” when something goes wrong. Managers tend to believe that without their constant control, the internal system will fall apart, emotions will spiral, and the Self will be damaged. Many managers have “sacrificed their enjoyment of life to protect the rest of our system” (Schwartz, 2023, p. 118). Managers in their less healthy roles can be controlling and rigid. However, as they build trust in Self-Leadership, they can become calm, compassionate leaders who organize effectively and act as allies. https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/92a370bc-eb06-4e6e-9422-a5276409c6df/Firefighters_InternalFamilySystems_AutumnHorn Holistic Mental Health Blog - Parts of You: Meeting Your Protectors & Creating Balance Within - Firefighters: The Reactive Responder Sometimes, no matter how hard a manager might work, exiles and their emotional pain become exposed. That's where firefighters come into the inner system. Firefighters are impulsive and reactive. They do whatever it takes to calm down the exiles and allow the managers to take back over the internal system. Firefighters tend to act in “more drastic and less acceptable” ways than managers do (Schwartz, 2023, p.119). These actions might include: Big reactions: Rage, self-harm, suicidal thoughts or behaviors Escapes: alcohol, drugs, dissociation, binge-watching, sleeping excessively Numbing/Distraction: Anger, confusion, compulsive behaviors While their methods feel chaotic and may impact others, their purpose and intentions are still to protect the Self. Just like managers, firefighters can transform. Their roles can change to become full of passion, motivation, and drive. https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/6cc8c695-bf98-41ac-b8aa-ad9dc6ea464c/Self_AutumnHorn_ArtTherapist.jpg Holistic Mental Health Blog - Parts of You: Meeting Your Protectors & Creating Balance Within - Listening & Understanding Protectors IFS is a way to explore our inner worlds, bring a voice to our protectors (and exiles too), rebuild trust, and allow them to take on healthier roles within the internal system. Through therapy, artmaking, and self-reflection, the Self can witness the stories of these protectors. By making space for the protectors to share their stories, they can share their thoughts, feelings, and challenges of their burdened role. As protectors begin to trust the Self’s leadership again, they can take a step back and allow the Self to lead with its innate qualities of calmness, clarity, compassion, and courage (Schwartz, 2023). Our protectors, managers and firefighters alike, are devoted parts in our internal system, even if their methods sometimes create struggle or disconnection. When we meet them with curiosity and love, we open the door to change and invite every part of us to work together in harmony. https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/28a12e97-a2d4-4bfc-9a72-1d958dc741e4/AutumnHorn_ArtTherapist.jpg Holistic Mental Health Blog - Parts of You: Meeting Your Protectors & Creating Balance Within - Curious about how art therapy can support your parts work and help you on your journey to Self-Leadership? Autumn offers a complimentary 15-minute consultation where you can explore your goals and discover how her approach can guide you toward healing and growth. https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/1725392445530-E2NQUI7BB856H0YK6F9R/Manager.jpg Holistic Mental Health Blog - Parts of You: Meeting Your Protectors & Creating Balance Within https://www.bluepinescounseling.com/blog/parts-of-you-an-introduction-to-internal-family-systems-z9aty monthly 0.5 2026-09-15 https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/a0e380ae-1eb7-4f9b-9027-958e7b1078c9/dove+hands.jpg Holistic Mental Health Blog - Parts of You: The Self & The Core of Who You Are - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/d3198a0a-0632-40dc-a9a2-8abb090b1c70/walking+on+hand.jpg Holistic Mental Health Blog - Parts of You: The Self & The Core of Who You Are The Eight C’s allow the Self to be a compassionate witness and active leader, guiding parts toward healing and integration rather than taking over or suppressing emotions. We often catch glimpses of our Self in moments of peace, clarity, and connection, yet our protective parts quickly take over again. As Schwartz (2023) illustrates through metaphor, being Self-led is like recognizing the vastness of the ocean rather than focusing only on the waves crashing on the shore. With this broader perspective, we can listen to our parts with compassion and create a welcoming inner space where they feel seen, heard, and supported. By accessing the Eight C’s of the Self, we strengthen Self-leadership, deepening our sense of connection, authenticity, and fulfillment in life. https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/3bbd93a8-177b-46bd-939d-1c7198b00a8a/Autumn_Horn_Parts_of_You.jpg Holistic Mental Health Blog - Parts of You: The Self & The Core of Who You Are - Make it stand out "Self" by Autumn Horn https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/28a12e97-a2d4-4bfc-9a72-1d958dc741e4/Autumn_Madden_art_therapist_cedarburg_wi.jpg Holistic Mental Health Blog - Parts of You: The Self & The Core of Who You Are - Curious about how art therapy can support your parts work and help you on your journey to Self-Leadership? Autumn offers a complimentary 15-minute consultation where you can explore your goals and discover how her approach can guide you toward healing and growth. https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/1725392445530-E2NQUI7BB856H0YK6F9R/Manager.jpg Holistic Mental Health Blog - Parts of You: The Self & The Core of Who You Are https://www.bluepinescounseling.com/blog/art-therapy-and-trauma-recovery monthly 0.5 2026-09-15 https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/a84b66a4-50aa-4e48-b49b-e137760c7750/art_trauma_recovery.jpg Holistic Mental Health Blog - Art Therapy for Trauma Recovery: A Gentle, Effective Approach - Make it stand out Collage by Tiernee Schatz https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/5b0b91e3-00ce-4c91-a884-3371192ec6a0/trauma_art_witness.jpg Holistic Mental Health Blog - Art Therapy for Trauma Recovery: A Gentle, Effective Approach - The Healing Power of Being Seen In my experience working with trauma, I often find that a big part of the healing process involves validation and resolving of the painful emotions associated with traumatic memories. Sometimes finding the right words and expressing empathy is enough, but more often, it is not. This makes sense considering research demonstrates traumatic memories are stored and activated in areas of the brain associated with emotional processing (the amygdala). Creating artwork and imagery that represents the emotional toll trauma takes, has a powerful cathartic effect, as well as a powerful witnessing effect. To witness, in terms of art therapy, is to be seen. To be truly understood and validated. To be believed, without question or doubt. Art created with the intent to process and express emotions associated with traumatic memories, has the capacity to truly transform and integrate trauma experiences in a healing and lasting way. For once we are seen, we are no longer seeking or hiding from resolution. Art allows for expression beyond words, helping integrate painful experiences into a more complete and compassionate understanding of yourself. Sculpture by Tiernee Schatz https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/f7f6aa9e-b0af-4415-8972-8b2275c68dd2/trauma_recovery_arttherapy.jpg Holistic Mental Health Blog - Art Therapy for Trauma Recovery: A Gentle, Effective Approach - Make it stand out Collage by Tiernee Schatz https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/ef256e20-e7e4-48da-801b-a43977cf9723/Tiernee+Schatz.jpg Holistic Mental Health Blog - Art Therapy for Trauma Recovery: A Gentle, Effective Approach Tiernee Schatz, ATR-BC, LPC, NCC, CCTP is the owner and lead therapist at Blue Pines Counseling, Holistic Arts Studio in Cedarburg, Wisconsin. She is a board certified art therapist, nationally certified licensed professional counselor with advanced training in nutritional psychiatry, and is a certified clinical trauma professional. https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/40554e61-75e7-448f-b2a0-8074e9cc3026/Blue+Pines+-+Round.jpg Holistic Mental Health Blog - Art Therapy for Trauma Recovery: A Gentle, Effective Approach - Blue Pines Counseling provides trauma-informed counseling and art therapy in Cedarburg, WI. Our therapists support children, teens, adults, couples, and families navigating anxiety, trauma, grief, life transitions, and those seeking meaningful growth throughout Ozaukee County, including Mequon, Thiensville, Grafton, and Port Washington and surrounding areas. https://www.bluepinescounseling.com/blog/gratitude-reduces-inflammation-in-our-bodies monthly 0.5 2026-09-15 https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/a76e5fa1-48f6-424b-9cc9-a5d5866bff45/gratitude_inflammation.png Holistic Mental Health Blog - Can Gratitude Reduce Stress and Inflammation? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/1732723120709-TE4YO5JMGB61A64VAG6V/unsplash-image-mlVbMbxfWI4.jpg Holistic Mental Health Blog - Can Gratitude Reduce Stress and Inflammation? - It is also clear that stress is correlating factor in the body’s inflammation response. We experience stress in all kinds of forms. Whether it is biological, social, stage of life, or lifestyle related we experience stress on a regular basis. For example, a virus causing our immune system to respond would be considered a biological stressor as well as environmental toxins in our food, clothing, hygiene products, water, and air. Being subject to racism, sexism, ageism, classism, ableism, homophobia, (and more), would all be considered socially induced stressors. A stage of life stressor may be going to college, starting a family, or losing a job. Lifestyle stressors include choices we make related to sleep, the foods we eat, how much alcohol we consume, and how we manage our time. https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/2f6d417d-da7f-43b8-a136-c387994c442b/pexels-skyler-ewing-266953-6749147.jpg Holistic Mental Health Blog - Can Gratitude Reduce Stress and Inflammation? - Make it stand out Photo by Skyler Ewing via Pexels https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/40554e61-75e7-448f-b2a0-8074e9cc3026/Blue+Pines+-+Round.jpg Holistic Mental Health Blog - Can Gratitude Reduce Stress and Inflammation? - The mind and body are deeply connected! If stress, anxiety, or life transitions are making it difficult to feel grounded, therapy can provide a space to explore what your mind and body may be communicating. At Blue Pines Counseling in Cedarburg, Wisconsin, we take a holistic and integrative approach to counseling, considering the emotional, physical, and relational aspects of each person's experience. https://www.bluepinescounseling.com/blog/parts-of-you-an-introduction-to-internal-family-systems monthly 0.5 2026-09-15 https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/5a12fc03-4987-44b0-b410-d2ab3d04a5b9/parts+of+you+IFS.jpeg Holistic Mental Health Blog - Parts of You: An Introduction to Internal Family Systems - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/a7b86794-5e00-4c2c-b53e-8c23a83991db/The+Internal+System.png Holistic Mental Health Blog - Parts of You: An Introduction to Internal Family Systems - Our Inner World Source: Schwartz, R. C. (2023). Introduction to internal family systems (2nd ed.). Sounds True. https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/049506b5-1430-4704-90db-1e2c3780180d/Manager.jpg Holistic Mental Health Blog - Parts of You: An Introduction to Internal Family Systems - Make it stand out "Inner Critic Manager" by Autumn Horn https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/402d6770-f94e-4484-bd14-f52094056774/IFS%2BSystem.jpeg Holistic Mental Health Blog - Parts of You: An Introduction to Internal Family Systems - I Invite You Source: You and Your Grieving Parts: Internal Family Systems — Dr. Laura L. Walsh (drlauralwalsh.com) https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/fac7c87f-389d-49ba-acde-492ca36eb073/Autumn_Madden_art_therapist_cedarburg_wi.jpg Holistic Mental Health Blog - Parts of You: An Introduction to Internal Family Systems - Curious about parts work and art therapy? Autumn brings together art therapy and Internal Family Systems (IFS) to create space for curiosity, self-understanding, and healing. If this approach resonates with you, learn more about Autumn and her work at Blue Pines Counseling. https://images.squarespace-cdn.com/content/v1/6107f23c3ce1c35e9fab4f9b/1789507791516-50ZRS3E6NVTR7CDQ5EF0/dove%252Bhands.jpg Holistic Mental Health Blog - Parts of You: An Introduction to Internal Family Systems - The Self & The Core of Who You Are https://www.bluepinescounseling.com/blog/tag/internal+family+systems monthly 0.5 https://www.bluepinescounseling.com/blog/tag/lifestyle+medicine monthly 0.5 https://www.bluepinescounseling.com/blog/tag/gratitude monthly 0.5 https://www.bluepinescounseling.com/blog/tag/trauma+recovery monthly 0.5 https://www.bluepinescounseling.com/blog/tag/brain+health monthly 0.5 https://www.bluepinescounseling.com/blog/tag/coping+skills monthly 0.5 https://www.bluepinescounseling.com/blog/tag/art+therapy monthly 0.5 https://www.bluepinescounseling.com/about-us-therapist-cedarburg-wi daily 1.0 2026-08-04 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