Our Internal Family Systems (IFS) Therapy Services

Step 1: Initial Contact & Getting Started with Internal Family Systems Therapy

Welcome to Turning Tides Counselling & Life Coaching. We're glad you're considering Internal Family Systems (IFS) therapy as part of your healing journey. This first step is all about connecting with us, understanding how we work, and making sure we're the right fit for your needs.

What Is This First Step?

Your initial contact with us is straightforward and welcoming. Whether you reach out by phone, email, or through our online booking platform, we're here to listen and answer your questions. There's no pressure, no lengthy forms to fill out, and no judgment. Just a genuine conversation about what brings you here and how we might support you.

How to Reach Us

You can connect with Turning Tides in several ways that work best for you:

• Phone: Call us at 778-321-6058 to speak directly with our team
• Email: Reach out to info@turningtidestoday.com with your questions or to request a free consultation
• Online Booking: Visit our booking platform at https://www.colib.io/booking/turning-tides-coaching-counselling to schedule your free consultation directly
• WhatsApp: Message us at 778-321-6058 if you prefer text-based communication

Your Free 20-Minute Consultation

Every client starts with a complimentary 20-minute consultation. This is your opportunity to tell us about what you're experiencing, what you hope to achieve, and any questions you have about Internal Family Systems therapy. During this time, Kotone Frankowski, our Registered Therapeutic Counsellor, will listen carefully and help you understand whether IFS therapy aligns with your needs.

This consultation is completely confidential and helps us both determine if we're a good match for working together.

What to Expect During Your First Contact

When you reach out, here's what typically happens:

• A warm greeting and acknowledgment of your courage in seeking support
• A brief conversation about what's been challenging for you
• An explanation of how Internal Family Systems therapy works and why it might help
• Discussion of practical details like session length (50 minutes), frequency, and whether you prefer online or in-person sessions
• Information about our affordable rates and how insurance coverage may be available based on your individual policy
• A chance for you to ask any questions at all
• Scheduling your first full session if you decide to move forward

Frequently Asked Questions About Getting Started

Do I need to prepare anything before my first consultation?

No preparation is needed. Simply be ready to share what's on your mind. We'll guide the conversation from there. If you have specific concerns or goals you'd like to discuss, jotting them down beforehand can be helpful, but it's entirely optional.

What if I'm nervous about therapy?

Feeling nervous is completely normal and understandable. Many people feel uncertain before their first session. Our approach is gentle and collaborative. We move at your pace, and you're always in control of what you share and how quickly we explore things. Your comfort and safety are our priorities.

Is Internal Family Systems therapy right for me?

IFS therapy is effective for many people, especially those working with trauma, complex emotional patterns, relationship challenges, and self-esteem concerns. During your consultation, we'll discuss whether this approach feels like a good fit for your situation. If it's not the best match, we're happy to discuss other options that might serve you better.

How does online therapy work?

Our online sessions use secure, encrypted video conferencing platforms. You'll receive a link to join your session from any comfortable, private space. Many clients find online therapy convenient and just as effective as in-person work. You have full control over your environment and can participate from wherever feels safe for you.

What about confidentiality?

Everything you share with us is strictly confidential. We follow professional standards and legal requirements to protect your privacy. The only exceptions are situations involving immediate safety concerns, which we would discuss with you directly.

How much does therapy cost?

Individual sessions are affordable and accessible. During your consultation, we'll discuss pricing and explore whether a sliding scale option might work for your situation. We also accept coverage from major insurance providers including Canada Life, Green Shield Canada, Manulife, SunLife, and Pacific Blue Cross. Coverage may be available based on your individual policy, so we encourage you to check with your provider.

What if I have more questions after my consultation?

Questions are always welcome. You can reach out anytime before your first full session. We're here to help you feel informed and confident about taking this step.

How long does therapy typically take?

Every person's journey is different. Some people benefit from a few months of focused work, while others prefer longer-term support. During your initial sessions, we'll discuss what a realistic timeline might look like for your specific situation. The goal is always to help you develop the skills and understanding you need to feel more grounded and resilient.

About Our Approach

Turning Tides specializes in care informed by trauma research. We use Internal Family Systems therapy as one of our primary approaches, combined with other evidence-based methods tailored to your unique needs. Our work draws on approaches including somatic experiencing, cognitive behavioural therapy, acceptance and commitment therapy, and dialectical behaviour therapy.

Kotone Frankowski, who leads our practice, is a Registered Therapeutic Counsellor with certification from Evergreen Certificates in trauma-informed care. She has over five years of experience supporting people through complex emotional challenges and life transitions.

Our Service Areas

Our compassionate, trauma-informed counselling services are available throughout British Columbia. Whether you're in Vancouver, the Okanagan, Vancouver Island, the Fraser Valley, Northern B.C., or anywhere else in the province, we can support you through online sessions. We're also available to clients internationally seeking our services.

Next Steps

Ready to take the next step? Here's what to do:

1. Choose your preferred way to connect: phone, email, or our online booking platform
2. Schedule your free 20-minute consultation
3. Have a relaxed conversation with us about your needs and goals
4. Decide together whether to move forward with your first full session

If you have any hesitation or questions, that's okay too. Reach out anyway. We're here to support you, and there's no rush. Taking care of your emotional wellbeing is an act of courage, and we're honoured to be part of your journey.

Contact Turning Tides Today

Phone: 778-321-6058

Email: info@turningtidestoday.com

Online Booking: https://www.colib.io/booking/turning-tides-coaching-counselling

Location: 1451 Burnaby Street, Vancouver, BC V6G 1W6

Learn More: www.turningtidestoday.com

We look forward to connecting with you and supporting your path toward healing and growth.

Step 2: Getting to Know You and Setting Your Path Forward

Welcome to the second step of your Internal Family Systems therapy journey at Turning Tides Counselling & Life Coaching. This is where we truly begin to understand you, your unique needs, and what healing looks like for you personally.

What Happens in Your First Sessions

Your first sessions are all about connection and discovery. We are not here to judge or diagnose. Instead, we are here to listen, to learn about your story, and to understand the different parts of yourself that have been working so hard to protect you.

During these initial meetings, Kotone will invite you to share what brought you here. She will ask gentle questions about your experiences, your relationships, and what you hope to feel differently about. Together, you will begin to map out your internal world and identify what matters most to you.

The Intake Process: Preparing for Success

Think of the intake process as a warm conversation rather than a formal interrogation. We simply want to understand you better so we can offer the most helpful support.

What to Bring and Prepare

• A quiet, comfortable space where you can speak openly (for online sessions)
• Any relevant medical or mental health history you feel comfortable sharing
• A list of current medications, if applicable
• Insurance information if you plan to claim sessions
• A notebook or journal if you like to jot down thoughts during our conversation
• An open mind and willingness to explore your internal world with curiosity rather than criticism

You do not need to have everything figured out before you arrive. Many people come in feeling confused or uncertain, and that is perfectly okay. We will work through it together.

Understanding Your Unique Situation

During your first sessions, we will explore several important areas. We will talk about what brought you to therapy right now. We will discuss your past experiences, including any trauma or difficult moments that still affect you today. We will learn about your relationships, your work, your daily life, and what feels most challenging.

We will also begin to notice the different parts of you. Some parts might be protective, always trying to keep you safe. Some parts might be hurting, carrying old wounds. Some parts might be pushing you forward, trying to achieve and succeed. All of these parts have important roles, and all deserve compassion.

This is not about labelling you or putting you in a box. It is about understanding the full complexity of who you are.

Setting Goals That Matter to You

Once we have a clearer picture of your world, we will work together to set goals for your therapy. These are not goals we impose on you. These are goals you choose because they matter to you.

Your goals might include things like feeling less anxious, improving your relationships, healing from past hurt, or simply feeling more at peace with yourself. Some people want to understand why they react the way they do. Others want to feel more confident or in control of their emotions.

We will write these goals down together. We will revisit them regularly to see how you are progressing and to adjust them if your needs change. Therapy is a flexible journey, not a rigid path.

Addressing Common Concerns About Getting Started

Will I have to talk about everything right away? No. We move at your pace. You are in control of what you share and when you share it. There is no pressure to dive into difficult topics before you feel ready.

What if I do not remember all the details of my past? That is completely normal. Many people have gaps in their memory, especially around difficult experiences. We do not need perfect recall to do meaningful work together.

Will you judge me for my thoughts or feelings? Never. Our role is to listen without judgment and to help you understand yourself with compassion. Everything you share is met with respect and confidentiality.

What if I get emotional during sessions? Emotions are welcome here. Tears, anger, laughter, all of it is part of the healing process. We are trained to support you through whatever comes up.

How long are sessions? Each session is 50 minutes. This gives us plenty of time to explore what matters while keeping things focused and productive.

Can I do this online? Yes. Our therapy services are available online through secure, private video sessions. Many people find online therapy convenient and just as effective as in-person work.

How We Get to Know You

We use several gentle, conversational approaches to understand your world better. We might ask you to describe a typical day or a recent moment when you felt particularly stressed or upset. We might invite you to notice what happens in your body when you think about certain situations. We might ask you to reflect on your relationships or your values.

Some of this happens naturally through conversation. Some of it might involve reflective exercises or discussions about your experiences. We never use rigid questionnaires or clinical forms that feel cold or impersonal. Instead, we have warm, collaborative conversations that help us both understand what is really going on for you.

Building Trust and Safety

Before we can do deep healing work, we need to build a foundation of trust and safety. Your first sessions are partly about that foundation. You are learning whether Kotone is someone you can trust. You are experiencing whether this is a space where you feel safe to be yourself.

If something does not feel right, we encourage you to say so. If you need to adjust how we work together, we can do that. Your comfort and sense of safety are essential to your healing.

What Happens After Your First Sessions

After we have spent time getting to know you, we will have a clearer picture of your journey. We will understand which parts of you need attention and support. We will know what your goals are and what success looks like for you.

From there, we will move into the deeper work of Internal Family Systems therapy. We will help you develop a relationship with the different parts of yourself. We will work toward healing old wounds and building internal harmony. We will support you in accessing your core Self, the part of you that is calm, curious, and compassionate.

But all of that begins here, in these first sessions, where we simply get to know each other and lay the groundwork for your healing.

Next Steps

Ready to begin? We offer a complimentary 20-minute consultation where you can ask questions and get a feel for how we work together. There is no obligation, just an opportunity to connect and see if this feels right for you.

Our trauma informed counselling services serving all of British Columbia are available online at a time that works for your schedule. Whether you are in Vancouver, Victoria, Kelowna, or anywhere else in the province, we are here to support you.

Book your free 20-minute consultation today through our online booking platform. You can also reach out via email at info@turningtidestoday.com or call 778-321-6058 to discuss what you are looking for and how we can help.

Your journey toward healing and wholeness starts with a single step. We are honoured to walk alongside you.

Step 3: Active Therapy and Skill Building

You've identified your internal parts and begun understanding how they work together. Now comes the heart of your healing journey. Step 3 is where real transformation happens through consistent, collaborative work both in sessions and in your daily life.

What Happens During Your Sessions

Each 50-minute session follows a thoughtful structure designed to support your healing at a pace that feels right for you.

The Therapeutic Approaches We Use

Our work draws from several evidence-based methods, all woven together to honour your unique healing needs.

• Internal Family Systems (IFS) forms the foundation of our approach. This method recognizes that you contain many parts, each with protective intentions. Rather than trying to eliminate or control these parts, we help them work together under the leadership of your core Self. This creates lasting internal harmony.
• Somatic approaches honour the wisdom held in your body. Trauma lives in the nervous system, so we pay attention to what you notice physically. A tightness in your chest, a held breath, a sense of expansion. Your body tells us important things about what your parts need.
• Polyvagal-informed work recognizes how your nervous system responds to safety and threat. We help you understand your own patterns of activation and learn to move toward greater regulation and calm.
• Cognitive Behavioural approaches help you notice patterns in your thinking and behaviour. When a part believes something unhelpful, we gently explore whether that belief still serves you, and what might be true now.
• Acceptance and Commitment Therapy supports you in clarifying what truly matters to you, then taking steps aligned with those values even when difficult feelings arise.
• Dialectical Behaviour Therapy provides practical skills for emotional regulation, distress tolerance, and building meaningful connections.

Between Sessions: Your Healing Continues

The real work of transformation happens in your daily life. What you practice between sessions deepens and solidifies the shifts that occur in our time together.

Daily Practices

Parts Awareness Journaling

Keep a simple journal where you notice your internal experiences throughout the day. When you feel a shift in emotion or a pull toward a particular behaviour, pause and ask yourself: which part of me is active right now? What is this part trying to protect or achieve? This builds your capacity to recognize your parts in real time, not just in session.

Self-Leadership Practice

Spend five to ten minutes daily connecting with your core Self. This might be through quiet breathing, a short meditation, or simply sitting with curiosity about your inner world. The goal is to strengthen your ability to lead your internal system with calmness and compassion rather than being swept along by reactive parts.

Gentle Dialogue Exercises

Between sessions, you might write conversations between your parts or speak to them aloud. A protective part might tell you what it fears. A hurt part might share what it needs. This isn't about forcing anything. It's about creating space for your parts to be heard and understood by you.

Grounding and Regulation Practices

We'll teach you techniques that help your nervous system find calm. Progressive muscle relaxation. Noticing five things you see, hear, and feel. Spending time in nature. Engaging in activities that soothe and nourish you. These aren't luxuries. They're essential maintenance for your healing.

Between-Session Support

You're not alone between our sessions. If insights arise, questions emerge, or you need encouragement, you can reach out via email. We'll respond thoughtfully to help you stay connected to your process. This email support keeps momentum going and helps you feel held even when we're not meeting face to face.

How We Track Your Progress

Progress in Internal Family Systems therapy isn't always measured by traditional metrics. Instead, we notice real changes in how you experience yourself and your life.

Internal Shifts

You might notice that parts which once felt at war now communicate more peacefully. A protective part that once demanded constant vigilance begins to trust that you can handle challenges. A hurt part that felt frozen starts to feel safe enough to process old pain. These internal movements are profound.

Behavioural Changes

As your parts cooperate more, your behaviour naturally shifts. You might find yourself responding rather than reacting. Making choices aligned with your values. Showing up differently in relationships. These changes emerge organically as internal harmony increases.

Emotional Capacity

You'll likely notice that difficult feelings don't overwhelm you the way they once did. You can feel sadness, anger, or fear without being consumed by them. This is what emotional resilience looks like.

Relationship with Self

Perhaps most importantly, you develop genuine compassion for yourself. Instead of judging your parts as broken or bad, you understand them as protective. This shift from self-criticism to self-compassion is transformative.

Our Conversations

In each session, we'll check in about what you're noticing. Are things feeling different? What's shifted internally? What's still challenging? These conversations help us understand what's working and where we might adjust our approach. Your feedback shapes our work together.

What to Expect as You Progress

Healing isn't linear. Some weeks you'll feel significant shifts. Other weeks might feel quieter or even challenging as deeper material surfaces. This is all part of the process. Your nervous system is learning that it's safe to process what has been held for so long.

You might experience:

• Increased awareness of your internal system and how it operates
• Greater emotional regulation and fewer moments of being overwhelmed
• Improved relationships as you show up more authentically
• Reduced anxiety or hypervigilance as protective parts learn they can relax
• Access to parts of yourself that have been frozen or hidden
• A genuine sense of internal cooperation and peace

Our trauma informed care approach means we move at your pace. There's no rushing. Your system knows what it needs and when it's ready to process.

Ready to Begin This Phase?

Step 3 is where the real transformation takes root. Through consistent session work, daily practice, and between-session support, you'll develop a relationship with yourself that is grounded in compassion, understanding, and genuine healing.

Our Internal Family Systems therapy serving all of British Columbia is designed to meet you exactly where you are and support your journey toward wholeness.

Book your next session or continue your current therapy through our online booking platform.

Schedule Your Session

Questions about Step 3 or our Internal Family Systems approach? Reach out to us at info@turningtidestoday.com or call 778-321-6058. We're here to support your healing journey.

Step 4: Integration, Maintenance & Completion

You've reached a significant milestone in your Internal Family Systems therapy journey. Step 4 focuses on consolidating the healing work you've accomplished, recognising your progress, and establishing sustainable practices that support your continued growth long after your sessions conclude.

Understanding Your Progress

By this stage of your IFS work, you've developed meaningful connections with your internal parts. You've learned to listen to them with compassion. You've discovered what they needed from you all along. These aren't small accomplishments. This represents genuine transformation in how you relate to yourself.

Common signs that you're ready to transition toward completion include:

• You notice increased moments of calm and internal cooperation among your parts
• Difficult emotions feel more manageable and less overwhelming
• You're able to access your own wisdom and self-compassion more readily
• Relationships with others feel less reactive and more grounded
• You experience fewer intrusive thoughts or flashbacks related to past trauma
• You feel more present in your daily life and better able to engage with what matters to you
• You've developed confidence in your ability to work with your internal system independently

Evaluating Your Readiness for Completion

Completion doesn't mean you've solved everything. It means you've built a solid foundation and developed the skills to continue your own healing work. During your final sessions, we'll reflect together on the distance you've travelled. We'll identify the specific tools and insights that have been most helpful for you. We'll discuss what stability looks like for you personally.

Your Registered Therapeutic Counsellor will help you recognise the shifts you've made. Perhaps you're sleeping better. Perhaps you're setting boundaries you couldn't set before. Perhaps you simply feel less alone inside yourself. These changes matter deeply.

Creating Your Maintenance Plan

Maintenance isn't about rigidity or perfection. It's about honouring the work you've done by staying connected to it. Your maintenance plan is uniquely yours and might include:

Recognising Signs of Stability

You'll know your maintenance plan is working when you notice these patterns emerging in your life:

• You respond to challenges with more flexibility rather than rigidity
• You can hold difficult emotions without being overwhelmed by them
• You experience longer periods of genuine peace and contentment
• Your relationships feel more authentic and less exhausting
• You trust yourself more, even when facing uncertainty
• You can access your own resources and wisdom without constant external support

When You Might Benefit From Ongoing Support

Completion of structured therapy doesn't mean you never return. Life brings new challenges. Sometimes old patterns resurface during times of stress. Sometimes you encounter situations that trigger parts of you that need attention. This is completely normal and expected.

You might consider returning for additional sessions if:

• You experience a significant life transition or loss
• Old trauma responses become activated again
• You want to deepen your work on a particular issue
• You feel stuck in your personal growth
• You want to refresh your skills and reconnect with your practice

Your Ongoing Support Options

Our trauma informed counselling services serving all of British Columbia continue to be available to you. You have several pathways for continued connection and support:

Drop-In Sessions. Many clients find value in occasional sessions to check in, process new experiences, or deepen their work. These can be scheduled as needed rather than on a regular basis.

CPTSD Support Groups. Our support groups provide ongoing community with others who understand trauma recovery. You'll hear others' experiences and share your own in a safe, confidential space. These groups meet regularly and are open to anyone anywhere, offered online for accessibility.

Therapy Book Club. This affordable online alternative brings people together to discuss readings about trauma and healing. It's a way to stay engaged with your growth while connecting with others on similar journeys.

Between-Session Email Support. After your final session, you'll receive follow-up emails that reinforce key insights and offer gentle reminders of the practices that supported your healing.

Celebrating Your Achievement

Take a moment to truly acknowledge what you've accomplished. You showed up for yourself. You faced difficult emotions and memories with courage. You learned to listen to parts of yourself that were hurting. You developed compassion where there may have been only judgment before. You built new pathways in how you relate to yourself and others.

This is profound work. It deserves recognition.

Booking Your Next Steps

Whether you're ready to schedule your final sessions, explore ongoing support options, or simply want to discuss what completion looks like for you, we're here to support that conversation.

You can book your sessions through our online booking platform at https://www.colib.io/booking/turning-tides-coaching-counselling

If you have questions about maintenance planning, ongoing support, or anything else related to your completion process, please reach out to us at info@turningtidestoday.com or call 778-321-6058.

Your healing journey doesn't end here. It evolves. And we remain honoured to have been part of your path toward greater peace, resilience, and wholeness.