JOURNEY 2 WHOLENESS

How to help our exiles contain and embody what feels overwhelming

Many of the parts we call exiles struggle not because emotions are bad, but because those emotions have nowhere to go.
When a feeling arrives all at once—anxiety, grief, fear—it can overwhelm the body, and the exile experiences this as danger.

In those moments, the impulse is often to get rid of the feeling: distract, analyze, fix, or reassure.
But exiles don’t need emotions to disappear.
They need help containing them.

Emotions as Physical Experiences

Difficult emotions are not abstract.
They show up in the body as sensations: tightness in the chest, pressure in the throat, heat, tingling, a surge of energy.

Anxiety, in particular, is often experienced as a biological event—something like cortisol flooding the system. The heart rate increases, breathing becomes shallow, and the sensation may localize in one area, such as the chest or hands.

When all of that intensity is concentrated in a small area, the nervous sy...

There is a particular kind of urgency that shows up in many of our adult relationships.
It doesn’t look dramatic from the outside, but inside it feels like pressure in the chest, a tightening in the throat, or a sudden wave of fear.
It is the felt sense of needing something—a response, a tone of voice, a look, a presence—from another person, and needing it right now.

In IFS, this sensation almost always traces back to an exile.
A young part of us that once reached out for connection, found no one there, and then froze in that moment of aloneness.
What we call “urgency” in the present is often that same child’s terror echoing forward.

This week, in session with a client, this pattern became vivid.

A Childhood Scene That Created a Lifetime of Reaching

When she turned inward, she saw a little girl trying to talk to her father.
She wanted him to notice her.
She wanted him to understand what she was feeling.
She wanted attunement—nothing more complicated than a parent meeting her emotio...