Alessia Manzoli - Registered Psychotherapist

05/11/2026

Self-care isn’t one-size-fits-all.
It’s a six-part toolkit you can mix and match.

Let’s look at the six types of self-care and some examples of each:

Spiritual Self Care:
• Nurtures your spirit and connects you with your values, purpose, and collective experience.
• Includes connecting with nature, meditation, mindfulness, prayer, or finding connections in meaningful ways.

Social self care:
• Nurtures and deepens relationships with others and with your support system.
• Includes phone calls and quality time with loved ones, events, gatherings, volunteering, and setting boundaries.

Physical self care:
• Focuses on nourishing your body, improving physical health, and boosting energy levels.
• Includes exercise, rest, hydration, stretching, hygiene, and balanced nourishment.

Practical self care:
• Involves completing tasks that reduce stress and overwhelm for future situations.
• Includes paying bills, meal prep, cleaning, and organizing.

Mental self care:
• Nourishes your mind and promotes a positive mental attitude.
• Includes reading, learning a language, solving puzzles, and knowing when you need to turn your brain off!

Emotional self care:
• Involves identifying, processing, and navigating emotions in a healthy, compassionate manner.
• Includes therapy, journaling, self compassion, and any creative outlet for or expression of emotions.

Each category nurtures a different need of ours. When self care “doesn’t work”, it might be because we’re not identifying our needs clearly.

So today I invite you to reflect on which category might need some attention for you today. Tell me in the comments which type stands out to you right now. 💟

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🫶 If you are looking for guidance on your mental health journey, I would be honoured to chat about the ways in which I can support you.

💌 Please contact me at info@alessiamanzoli.com or visit my website www.alessiamanzoli.com.

📝 Check out my blog for more info and resources for your self care (link in bio)

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05/02/2026

Happy self-care Saturday! (I support self-care on all days, but alliteration is fun 😌)

Self-care has become synonymous with pampering or glamorous outings, but if that doesn’t seem to be feeling replenishing for you, it might be time to consider what type of self care you really need.

There are many types of self care that we actually need, including physical, mental, emotional, spiritual, social, and practical.

Sometimes that means relaxation, other times it means calling a friend, other times it means filing taxes or cleaning the kitchen, and other times it might mean having the difficult conversation you’ve been putting off.

Self care isn’t meant to be self indulgence. It is meant to proactively and holistically take care of yourself, so that you can live a balanced and fulfilled life.

This morning, as you sit with yourself and really assess how you feel, which buckets feel empty and which feel full?

What does your self care look like this weekend? ✨

🏃‍♀️😴🧑‍🍳🫂📚👾🏒🏋️🧺🧑‍💻🧘🫖🥾



https://www.instagram.com/reel/DXjlT5TgIHB/?igsh=cndpNzJuZW4wc2tr

03/23/2026

Come be the [one] you need 🎶

When your inner critic tells you a story about yourself, it can sound so convincing and intense that it feels like the truth. Without realizing it, you might start shaping your life around it by playing small, staying quiet, pushing through even when something feels off.

But underneath the noise, your inner critic is afraid - of the unknown, of rejection, abandonment, being judged. And it’s trying very hard to protect you from these things.

While these fears are valid, when we let them lead, we hold ourselves back from so much of what’s possible in life.

So how can we show up for the parts of us that are scared?

Here’s where it can get fun (even if it’s still scary - two things can be true at once!)

Healing doesn’t always have to be heavy or still. Awareness matters, but staying there alone can make you feel stuck.

The shifts really start to happen when you pair awareness with compassion, and take small, intentional actions. When you do this, you teach the scared part you something new: that even with fear present, you can still find safety in your sense of self. And even more than that, you can be supported, worthy, rested, joyous, and f r e e ✨

So my friends, if this resonates, what’s one small way you can create safety for yourself today? Or as sings…what’s one way you can show up as 🎶 the [one] you need? 🎶

Hint: You might kinda like it when you call [yourself] wonderful 🥰🎶

PS I hope you enjoyed my epic snowboarding fall 😌 my butt was bruised for two weeks after that 😌

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As always, there is nuance here that I can only capture so much of in an IG post. Remember, social media is not therapy. Take or leave what you like!

Learn more on my blog [link in bio]

If you’d like to learn more about this style of therapy, contact me at info@alessiamanzoli.com

selfimprovement trynewthings innercritic selfcare growthjourney

https://www.instagram.com/p/DWHK7CRgEch/

03/20/2026

You have no bad parts 🫶

You may have parts of yourself that feel more painful or challenging to be with…but believe it or not, even these parts mean well. They are usually trying to protect you or meet your needs in some way, shape, or form. It’s just that they’re doing it in a way that no longer works for you.

In parts work and IFS therapy, it is possible to get curious about these parts. Identify them, familiarize yourself with them (befriend them even?!), explore the needs they’re trying to meet, and find more sustainable ways to meet those needs.

You might have an inner critic, perfectionist, people pleaser…but they don’t need to be steering the ship, and they don’t need to become your fixed personality. You can heal them, and even learn to love their strengths ✨

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Learn more on my blog [link in bio]

If you’d like to learn more about this style of therapy, contact me for a free consultation info@alessiamanzoli.com



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03/05/2026

In this blog post, we take a look at how internal conflicts and self-judgment are rooted in the many “parts” that make up our inner world: from perfectionists and protectors, to inner critics and vulnerable voices.

Rather than seeing these parts as flaws, we explore how these parts developed in order to protect us based on past experiences.

Central to this approach is the Internal Family Systems (IFS) model, which highlights a core, compassionate Self that can lead the internal system with curiosity and care.

By slowing down, understanding why each part exists, and building trust with them, we can reduce inner conflict, ease perfectionism and anxiety, and foster greater self-compassion and clarity.

This perspective invites us to stop resisting parts of ourselves and instead meet them with curiosity, ultimately helping us feel more integrated, resilient, and whole.

“A part of me wants to go out tonight, but another part of me really wants to stay in and relax.” “A part of me knows that going to the gym would be good for me, but another part of me is really resisting going.” “A part of me wants love and connection, but another part of me keeps sabotag...

03/04/2026

If you’ve ever caught yourself saying “a part of me wants this, but another part of me wants that”, you might know how overwhelming (or irritating) it can be to face inner conflict.

Intuitively, you’re tapping into the Internal Family Systems (IFS) concept that our mind is naturally made up of different parts. When we don’t know what to do with the clashing of these parts, we can feel indecisive, anxious, or even stuck in analysis paralysis.

Here’s what doesn’t feel so obvious in those moments:
Every part of you is trying to help (yes, even the ones that seem self-sabotaging!)

In therapy, we can get curious about your parts and explore:
• Why do they show up?
• Where did they learn their roles?
• What are they protecting you from?
• What do they actually need?

With clarity and compassion, those parts don’t have to fight for control.

And underneath them, you can find your grounded, calm, confident Self, who has always been there, and will guide you through your decision making with safety, clarity, and authenticity.

✨💛

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📚 Read more about Parts Work on my latest blog (link in bio)

💌 If you’d like to explore Parts Work in therapy, contact me for a 15 minute consultation: info@alessiamanzoli.com

hashtag hashtag hashtag hashtag hashtag

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02/26/2026

It is so so so common to have mixed feelings before your first therapy session.

> You don’t know your therapist very well yet
> You don’t know what the process will feel like
> You don’t know what questions will be asked
> You don’t even know where to start because you have so much to say (or maybe you feel like you have nothing to say)

There are so many unknowns, and us humans generally don’t like unknowns!

So if you find yourself with any of these thoughts, please know that it is very common. It’s hard to open your inner world to someone within an hour of meeting them. Give yourself grace and patience through this process. The mixed feelings are not a signal that you’re doing the wrong thing - they’re just a part of doing something new.

You are allowed to take time to build safety and trust in the therapy space.
Sharing these reservations or worries can even be a really great first step in building trust with your therapist, and gaining clarity about any unknowns you’d like answered.

And therapists generally respect this process. I certainly welcome your questions and honour the courage it takes to show up, even with all these feelings. 🫶

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If you’re in Ontario and considering virtual therapy, I offer free consults to help you explore your options.

» Contact link in bio
» Email me at info@alessiamanzoli.com
» Visit www.alessiamanzoli.com/blog to read more about starting therapy ✨

02/16/2026

02/09/2026

Lately, I’ve been sitting with a word I learned recently: bloomscrolling.

It’s not a formal dictionary word (yet), but it’s being used to describe something many of us are craving.

Bloomscrolling means scrolling with intention, choosing content that feels life-giving instead of draining.

Stories that heal.
Words that slow you down.
Reminders that God is still good,
even on hard days.

In a world where doomscrolling is easy and anxiety spreads fast, bloomscrolling is a soft rebellion.

If you’re here, I hope this page becomes that kind of space for you.
A place you don’t leave heavier.
A place that reminds you to breathe.
A place where faith and healing are allowed to take their time.

If you’ve been tired of carrying too much, maybe you weren’t meant to scroll harder.. maybe you were meant to bloom.

Welcome. 🌱

01/26/2026

You might be feeling the pressure to figure life out in your 20s.

I’m here to remind you that it’s okay if you don’t have it all figured out. If what you pursued turns out to be out of alignment, you’re allowed to pause and reflect, and possibly even pivot.

This is your life, no one else’s. Only you can know what’s really best for you. 🤍

If you need guidance in tuning out the expectations, and tuning in to what you truly want, I would be honoured to support you ✨

Contact me for a consultation today at info@alessiamanzoli.com, and read more about navigating this time of life on my blog. Link in bio. 💌