You've done the reflecting. You may have done years of therapy, read the books, and listened to the podcasts. You can tell me exactly where the people pleasing, the overworking, or the inner critic came from, yet it still runs the show at 9 p.m. on a Tuesday.

Ongoing IFS therapy is for the person who is tired of understanding the pattern and ready to change it, at a steady weekly or biweekly pace.

You can explain your patterns in perfect detail. Explaining them hasn't changed them.

Ongoing IFS Therapy In Maryland & Northern Virginia

  • You say "it's fine" before you've checked whether it's fine.
  • You're the person everyone calls, and nobody asks how you are.
  • You finish something and feel relief for about four minutes before you start scanning for the next thing.
  • Rest comes with guilt. A free Saturday feels like something you have to justify.
  • You reread an email three times before sending it, and once more after.
  • You look calm. Your mind doesn't.
  • You can coach a friend through anything and still can't take your own advice.
  • You're a therapist, nurse, teacher, or caregiver, and you know the frameworks well enough to talk yourself out of needing any of them.

Sound Familiar?

If several of these resonate, this page was written for you.

Most of us were taught that if we think clearly enough, we can change how we feel. Internal Family Systems (IFS) starts somewhere else. It treats the patterns you want to change as parts of you, and every part has a job.

The part that over-prepares believes it's keeping you safe. The part that says yes when you mean no learned a long time ago that being agreeable kept the peace. These parts aren't flaws to override. They're protectors, and they relax when they're understood instead of fought.

Underneath them is what IFS calls Self: the calm, curious, steady part of you that isn't broken and doesn't need fixing. The work is helping your protectors trust Self enough to step back, so more of your life is led from there and less of it from old survival strategies.

What IFS Does Differently

  • Format: 55 minute sessions by secure video, weekly or biweekly, for clients in Maryland, Virginia, or Florida.
  • Early on: We get to know your system: what brings you in, what you've already tried, and what you want to change. You set the pace.
  • Over time: Each session works with a specific part, what it's protecting, and what it's afraid would happen if it stopped. You never have to relive painful experiences to make progress.
  • Between sessions: Small things to notice and try. No worksheet pile.

What Ongoing Sessions Look Like:

People usually come to this work wanting to:

  • Pause before saying yes
  • Rest without justifying it
  • Quiet the inner critic without having to argue with it
  • Make decisions from clarity instead of fear
  • Care for others without disappearing

Who I work with

I work with high functioning adults who look fine from the outside: people who are good at their jobs, dependable in their relationships, and exhausted by how much it takes to keep that up. Many are leaders, professionals, and caregivers. Many are therapists, counselors, nurses, and other helpers who spend their days holding everyone else's story.

If one of these sounds closest to you, start there:

People-Pleasing & Over-Functioning →

For when being dependable has quietly become being unavailable to yourself

Anxiety & Perfectionism →

For the anxiety nobody sees because you handle everything so well

Entrepreneurs & Self-Made Wealth →

For the anxiety nobody sees because you handle everything so well

Therapists & Helping Professionals →

For when you're the helper and your own needs have become invisible

Childhood Trauma & Generational Healing →

For when what happened is still shaping how you live now

Ongoing sessions are also open to people in the middle of a major life change. If that's you, you can start weekly instead of with an intensive:

Sudden wealth, inheritance, & business succession→

forced career exits, signed nDAs, & whistleblowers →

executives & leaders after an unexplained health scare →

"I’m really happy I found you. I really enjoy the parts work we’re doing."

How I've Helped My Clients

Every topic above can be explored in either format. Many people choose based on pace.

Two Ways To Work Together

iFS intensives: Go deeper, faster. 

A half day, full day, or multiple days of focused time. Private pay.

how intensives work

ongoing therapy: build change steadily

55 minute sessions, weekly or biweekly. In network with BCBS.

learn about ongoing therapy

Not sure which fits?

Fees and Insurance

I'm in network with Blue Cross Blue Shield (BCBS) for ongoing sessions. For private pay or other insurance plans, sessions are $325, and I can provide a superbill that you can submit to your plan for out-of-network reimbursement. It is your responsibility to ask your insurance provider about your out-of-network benefits before we begin.

Intensives are private pay. Full details are on the Investment page.

Frequently Asked Questions

Do I need to know anything about IFS first?

No. Most clients have never heard the term "parts work" before their first session. You only need a willingness to get curious about your own experience.

How often will we meet?

Most people begin weekly. Some move to biweekly as things settle. We decide together.

Do you work with trauma?

Yes. IFS lets us work at a pace your system can handle, without requiring you to retell or relive what happened. If you have a trauma history, we go slowly and you stay in control.

I'm in the middle of a major life change. Can I start with weekly sessions instead of an intensive?

IYes. Both formats are open to anyone. Some people facing a health scare, a career exit, or a large financial change prefer a steady weekly pace, and others want concentrated time. We'll talk through which fits your situation, schedule, and budget on a free consultation.

i already see a therapist. Can I still work with you?

An intensive can often work alongside your current therapy, and with your consent I'm glad to coordinate with your therapist. For weekly sessions, most people work with one therapist at a time, so we'd talk through what makes sense for you.

What does using insurance mean for my privacy?

Insurance requires a diagnosis and may ask for clinical information to authorize treatment. Some clients prefer to pay privately for that reason. I'm happy to talk through the tradeoffs on a consultation call.

Is this virtual?

Yes. I see clients by secure video throughout Maryland and Virginia. In person sessions are available by request for IFS Intensives only in Catonsville, MD.

Do you have openings?

Openings change. A free consultation is the fastest way to find out.

This is not a crisis service. If you're in crisis, call or text 988 or go to your nearest emergency room.

see formats + pricing

The second half is changing your relationship to it. Start with a free 15 minute conversation to see whether this is the right fit and what your schedule and insurance would look like.

Understanding Your Pattern Was the first half of the work. 

schedule a free consultation