ADHD for Smart Ass Women with Tracy Otsuka EP. 337: Internal Family Systems for ADHD Women: Less Shame, More Clarity
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Jun 18, 2025 
Vanessa Gorelkin, a licensed therapist and executive coach, specializes in helping ADHD women find clarity and stability. In this discussion, she introduces Internal Family Systems (IFS) as a game-changer for emotional dysregulation. Vanessa explains how our brains' 'manager' and 'firefighter' parts operate, offering strategies to reduce shame. The conversation emphasizes the importance of compassion over harsh self-criticism, and how understanding our internal parts can foster self-acceptance and emotional balance. Join them for practical tips to thrive!
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What is Internal Family Systems
- Internal Family Systems (IFS) views the mind as a system of parts or subpersonalities, like a family or team within us.
- Each part has a role, often protective, and understanding these can resolve inner conflicts without self-criticism.
Using IFS for Exercise Resistance
- Vanessa helped her sister who struggled to get up and walk her dog by exploring the reasons behind the resistance.
- They allowed her tired part to rest briefly with a timer, making the exercise habit easier and less shameful.
Compassion Boosts ADHD Brain Function
- Positive emotion accelerates ADHD brain function; negative emotions like shame immobilize us.
- Compassion toward inner parts fosters positive emotion and reduces shame's paralyzing effect.
