Sophie Marsh Therapy

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Sophie Marsh Therapy

IFS and Creative Therapist working in Rugby, and online.

I provide warm, gentle and nurturing spaces to help you to explore your feelings, heal, and move forwards ✨
Let's talk: www.sophiemarshtherapy.co.uk 💬 🌸

12/12/2025

Lately I've been slowing down, listening to the inner pull to essentially hibernate, and spending more time resting (and going for walks looking at pretty lights!)

So I’ve not written a blog this month, and I haven't been posting much either. But I do want to tell you about what's coming up in January.

I'll be holding a beautiful workshop for anyone who loves setting goals, all that excitement and possibility of ‘new year new me!’ but who hates the inevitable feeling of failure that sets in when you don’t quite measure up, or you fall off the wagon (again). It sucks doesn't it?

What if we could do January differently this year? What if we could find a way to set intentions that actually feel good, so you can stick to them AND enjoy the process?

If this speaks to you, I'd love for you to come and join me on Saturday 17th January at 10am. We’ll spend 90 minutes together exploring why our usual ways of setting goals don’t work, and how to approach goal setting in a way that feels good AND gets you results. We'll set ourselves up for a 2026 that doesn't just look good on the outside, but feels good on the inside.

PS. Details in the comments. You can use the code CHRISTMAS for a 10% discount up until Christmas eve 🎀

28/11/2025

Feeling overwhelmed? Slow your scroll for a sec. Take a breath. Businesses everywhere are trying to convince you it is all urgent, that you just HAVE to take advantage of this ONE TIME ONLY OFFER. On top of christmas shopping and food prep and sending cards and seeing friends and family and booking the panto and decorating the house and don't forget it all needs to be organic and homemade and ethical and don't forget to be grateful and to practice self care and and and and.. It's a lot. But none of this is an emergency. Remind your body you're safe, it's ok to slow down, and breathe. Turn down the noise where you can.

25/11/2025

Oh the irony of still spending 20 seconds talking about being cold 🙈

My point was that this time of year is really hard. Our bodies want to be slowing down, staying warm, sleeping and resting more... but in reality we're busier than ever.

We are expected to keep working and performing at the same rate we do in the summer, possibly without seeing sunlight for days on end.

So if you're feeling exhausted, unmotivated, or just finding this time of year hard, that makes so much sense. We're literally meant to be hibernating.

So may this be a reminder to take some vitamin D, rest where you can, cut yourself some slack, and be incredibly, wildly, unreasonably* kind to yourself.

19/11/2025

I'm not saying this will work for everyone, or even every time... but it does often really help me.

Remembering I am multiple, and that while I have parts that might be tired or sad or unmotivated, I also have access to my core Self, or even other parts of me who like to be helpful and supportive- and THEY can do the thing other parts of me dont want to do.

This is what inner teamwork, or taking care of the inner child(ren!) can look like in practice.

For real though, please do tell me if you try this (or if you've done it before!) and how you find it!

17/11/2025

My new challenge/guidelines:
1. 11 year old me is not allowed to post, she's 11. She can relax and play and stay off socials.
2. Record once (don't try and get it "perfect")
3. Post straight away (don't overthink it)
4. Bring the same authentic me that I bring to everything else I do 💗

Did I miss anything .socialcommunity ?!

It already feels SO much lighter.

14/11/2025

Maybe you've read my posts about letting emotions in or getting to know different parts of yourself, and you've noticed something inside of you feeling uncomfortable, or resistant.

That's so normal, and so OK. You can see that resistance as another part of you, standing guard, trying hard to keep you safe.

IFS is not about blindly welcoming in every emotion whenever it arises. We always, always check for permission, for safety, and for any parts of us who might not want us to do something.

Trust that there is a good reason for feeling resistant. Get curious. What's it about? What does this part worry would happen if you did turn towards another part of you?

In IFS, we make sure we're only going as fast as the slowest part wants to go. Sometimes that looks like standing very, very still, until we figure out how to make it safe enough to go further.

So if part of you is intrigued and wants to learn more, and yet another part is wary, nervous, or resistant, please know this part is so welcome too. We will not push past it or ignore it's warnings. We can simply begin with getting to know it.

I'll be sharing more about this next Wednesday 19th at 7pm, in my online workshop. I'd love to see you there, resistance and all.

12/11/2025

One of my favourite parts of therapy has always been the 'lightbulb moments'. Those moments where you see the little puzzle pieces slotting into place and something that once felt so confusing or unclear finally makes sense in a brand new way.

This is what happens with IFS all the time. Those moments of deep understanding, the clarity it offers after years of grappling with something. The self-compassion that comes when you can truly understand why you are the way you are.

This is why I love sharing it and guiding others to their own 'aha' moments and deeper self-understanding.

If you're intrigued, and would like to experience it for yourself, come and join us on Wednesday 19th of November at 7pm. I'd love to see you there.

11/11/2025

There's just one week left to join us, and tickets are going fast 🥰

https://www.sophiemarshtherapy.co.uk/event-details-registration/why-do-i-do-that-understanding-yourself-through-ifs

10/11/2025

I originally wrote this poem for children, back when I was a play therapist. But over the years I've discovered that adults need these reminders just as much!

It can be really hard to "invite in" our emotions, we often worry that they'll get bigger or more difficult to manage, but in my experience, usually the opposite is true.

Our feelings want to be heard, and when we take the time to listen, they can stop shouting for our attention and simply speak.

If you’d like to explore this more deeply, I have the perfect workshop for you. We’re going to be looking at how relating to the different parts of ourselves with kindness can make a huge difference to our wellbeing. You can find all the details below.

🫖 Which feeling might need an invitation for tea today?

07/11/2025

People literally told me, "It changed my life."

How could I *not* promote the workshop now, after hearing that?

You could spend 90 minutes online with me, on a random Wednesday evening in November, and it could literally change your life.

Incredible.

So now, where there was a nervous little voice before, another part is saying I should be shouting about this from the rooftops!

Seriously, I'd love to see you there. This work is magical, and it really could change your life.

https://www.sophiemarshtherapy.co.uk/event-details-registration/why-do-i-do-that-understanding-yourself-through-ifs

05/11/2025

You might be wondering how does "parts work" actually help outside of therapy or a workshop setting?

Well, just like this!

It doesn't have to look like deep dives into your subconscious. It can simply be noticing that a feeling you're experiencing is coming from a part, acknowledging it, and creating enough distance so YOU can take care of IT, rather than it taking over and running the show.

Its simple, and its profound!

I'd love to know if you try this. Let me know ☀️

Address

Rugby

Telephone

+447522072633

Website

http://www.sophiemarshtherapy.co.uk/

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