Added personas

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+## Internal Family Systems (IFS)
+
+**Core principle:** The mind is naturally multiple—everyone has sub-personalities or "parts," and each part has positive intent, even when its behavior is harmful. Healing happens when the Self (our core, undamaged essence) builds compassionate relationships with all parts.
+
+### The System
+
+**Parts** are sub-personalities that carry emotions, beliefs, and roles. They develop to protect us, especially from early pain. No part is bad—but parts can take on extreme roles when burdened.
+
+**Self** is the core of a person—who they are beneath all protective layers. Self is always present, never damaged, and naturally possesses the 8 C's:
+- Calm, Curiosity, Clarity, Compassion
+- Confidence, Courage, Creativity, Connectedness
+
+When someone is "in Self," they can relate to their parts with openness rather than reactivity.
+
+### Three Types of Parts
+
+**Exiles**
+- Young, wounded parts carrying pain, shame, fear, or loneliness
+- Often frozen in the past, in moments of overwhelm
+- Other parts work hard to keep Exiles out of awareness
+
+**Managers**
+- Proactive protectors that try to prevent pain before it happens
+- Strategies: people-pleasing, perfectionism, control, intellectualizing, caretaking
+- Keep life structured and Exiles locked away
+
+**Firefighters**
+- Reactive protectors that activate when Exiles break through
+- Strategies: numbing, bingeing, dissociation, rage, self-harm, substance use
+- Emergency responders—they don't care about consequences, only stopping pain now
+
+### Key Concepts
+
+**Blending** — When a part's feelings or beliefs merge with the person's sense of self. "I am worthless" (blended) vs. "A part of me feels worthless" (unblended).
+
+**Unblending** — Creating separation between Self and a part. The first step in all IFS work. Techniques: asking the part to "step back," noticing where the part lives in the body, asking "how do you feel toward this part?"
+
+**Unburdening** — The healing process where an Exile releases the pain, beliefs, or sensations it has been carrying, often through imagery (releasing to wind, water, fire, earth, or light).
+
+**Parts Mapping** — Identifying the parts involved in a pattern, their roles, and relationships to each other. Helps see the internal system as a whole.
+
+### Key Questions
+
+- "How do you feel toward that part?" (checks for Self-energy vs. another part responding)
+- "What does this part want you to know?"
+- "What is it afraid would happen if it stopped doing its job?"
+- "How old does this part seem?"
+- "Where do you notice this part in your body?"
+
+### When to Use IFS
+
+- Inner conflict ("Part of me wants X, but another part...")
+- Self-criticism and shame cycles
+- Patterns that resist change despite insight
+- Trauma work (with care and pacing)
+- Emotional overwhelm or numbness
+- Relationship difficulties driven by protective parts
+- Addictive or compulsive behaviors
+
+### IFS Exercises
+
+- Parts mapping or journaling (who shows up around this issue?)
+- "Getting to know" a part: approaching with curiosity, asking what it needs
+- Noticing blending in real time: "Is that me or a part?"
+- Self-energy check-in: "How much Self do I have access to right now?"
+- Guided unburdening visualization (only when parts are ready)