Morrika Wolford LPC

09/15/2025

Healthy relationships are built on mutual love, care, and support. But when things tip out of balance, codependency can creep in, and it often looks like one person giving far more than they’re receiving.

So how do you spot the signs of codependency in yourself or others?

🚩 You feel overly responsible for someone else’s problems.
🚩 You find yourself making excuses or covering for their behavior.
🚩 You neglect your own needs because you’re focused on fixing or rescuing them.
🚩 You struggle to set boundaries or ask for help.
🚩 Your self-worth feels tied to being needed.

Meanwhile, the person on the other side or the “taker”, may be dealing with emotional immaturity, addiction, or other challenges.

Codependency often comes from a caring heart and a deep desire to help. But when “helping” means protecting someone from the consequences of their actions, it can actually keep both people stuck.

🌱 The good news? With awareness and support, you can begin to untangle these patterns, strengthen your boundaries, and build healthier, more balanced relationships.

💬 Do any of these signs feel familiar to you?

If you would like to work through codependency patterns, reach out to book a session.

08/28/2025

We usually think of gratitude as giving thanks for things outside of us.

But what happens when you bring gratitude inward?

When you pause to thank your inner parts, the ones that protect, the ones that ache, the ones that still carry old stories, something shifts.

They feel less alone. Less judged. More at peace.
Gratitude isn’t about pretending everything is fine.

It’s about saying to yourself: “Every part of me deserves care.”

This kind of self-gratitude is a powerful healing tool: it strengthens your sense of connection, lowers conflict within, and makes it easier to meet yourself with kindness.

And in IFS therapy, gratitude is one of the ways we work with your inner parts, helping them feel seen, valued, and supported.

💬 What’s one thing you’re grateful for about yourself today?

Curious about IFS therapy? Reach out and book a session.

08/15/2025

Sometimes we wait for other people to tell us what’s good about us.
But what if you started telling yourself?

One of my favorite self-esteem practices is writing yourself a gratitude letter, one full page of things you love, value, and appreciate about you.

Here’s how:
1️⃣ Grab a pen and paper.
2️⃣ Write: “Dear (Your Name), I am grateful for you…”
3️⃣ Fill your page with the specifics like: your courage, your sense of humor, your ability to listen, the way you care for animals, your love for learning… anything that makes you you.
4️⃣ Sign it with love.
5️⃣ Read it out loud, often.

Your brain believes what it hears repeatedly.
So let it hear the truth: you are worthy, lovable, and more than enough.

💬 If you wrote yourself a gratitude letter, what’s the first thing you’d write?
📩 Ready to work on self-esteem in a deeper way? Reach out, we can do this together.

07/10/2025

Have you ever felt like there are different parts of you pulling in opposite directions?

Maybe part of you wants to feel close to people, but another part is scared to trust.

Or maybe part of you feels angry and protective, while another part just feels tired and sad.

You are not broken. You are not “too much.”

IFS (Internal Family Systems) is a gentle way of understanding and caring for all the parts inside you, the ones carrying pain, the ones trying to protect you, and the wise part of you that’s always been there.

Over time, you can learn to lead your life from that calm, compassionate place within you.

If this resonates, and you’re ready to explore a new way of healing, reach out or book a session through the link in my bio.

                            

06/18/2025

You’re in a conversation that’s starting to feel unsafe, intense, or just too much.

You’re not being dramatic. You’re being aware.

That activation in your body? That’s your nervous system letting you know it needs a moment.

Here are a few things you can do in the moment without abandoning the conversation altogether:

🧠 Recognise what’s happening. Name it to yourself: “I’m feeling triggered right now.”
🌬️ Breathe. One deep breath can help bring you back to your body.
🗣️ Communicate your boundary. Try: “I want to finish this conversation, but I need 10 minutes to step away.”
🌿 Regulate. Step away and use a tool that works for you (breathing, tapping, grounding, etc.)
🔁 Return. Come back when you said you would. This helps rebuild trust with the other person and with yourself.

Emotional regulation isn’t about perfection. It’s about presence.
It’s okay to ask for space and remain in connection.

Have you ever needed to take a break during a tough conversation? What helps you come back grounded?

If this resonates and you’d like support developing these tools in a deeper way, you’re welcome to reach out or book a session via the link in our bio.

                            

06/05/2025

Shame is sneaky.

It shows up as the inner voice that says:

“Why can’t I just get over it?”
“I don’t deserve to feel better.”
“There’s something wrong with me.”

But here’s the truth: shame is not your fault and it’s not your truth.

It’s a learned survival response. One that can be unlearned with compassion, presence, and the right support.

You are not broken.
You are not beyond healing.
You are allowed to move toward peace and you don’t have to do it alone.

Has shame been part of your story? You’re welcome to share in the comments
or just know you’re not alone.

Ready to start your healing journey? Reach out to book a session anytime.

                            

11/07/2024

Here's to the bridge-builders, the hand-holders, the light-bringers, those extraordinary souls wrapped in ordinary lives who quietly weave threads of humanity into an inhumane world. They are the unsung heroes in a world at war with itself. They are the whisperers of hope that peace is possible. Look for them in this present darkness.
Light your candle with their flame. And then go. Build bridges.
Hold hands. Bring light to a dark and desperate world. Be the hero you are looking for. Peace is possible. It begins with us.
~L.R. Knost

06/25/2024

Do you struggle with emotional regulation? Then this is for you.

Here are 3 coping skills to use when you start feeling activated:

Box breathing (4 count in, 4 count hold, 4 count out, 4 count hold, repeat until feeling better)

Progressive Muscle Relaxation (Start at your head work towards your feet. Start relaxing groups of muscles in your head, then your neck, then your shoulders, etc until all the muscles in your body are relaxed)

Special place (imagine you are in a calm and peaceful place – it can be real or created by you. Get detailed: what does the sky look like, what do you see when you look around, are there animals around, what time of day is it, what do you hear, what do you smell, etc. Stay there for as long as you need to emotionally regulate)

Which of the above would make the biggest difference for you?

06/20/2024

This is your reminder that you will make choices in your life based on what has happened to you in the past. If you’ve had traumatic experiences, you may be reacting from a place of survival and while this may have kept you safe in the past, it may not be a healthy choice/behavior now.
While this sucks, it’s normal, and you are NOT alone. You see, even when we have intentions to make healthy choices, we may be triggered into making an unhealthy choice. Remember, what you are experiencing is normal after trauma events and it can be changed, it doesn’t always have to be this way. While it doesn’t make it easier in the moment, know it’s part of the journey to healing.

And if you need a helping hand? I am here to chat. Contact me through the link in my bio.

06/17/2024

Can I be real for a second?

Mindlessness keeps you stuck. If you want to make better and more informed decisions, I find the best way to get there is to practice a mindful activity every day.

It’s how my clients have gone from making poor decisions based off of triggers to making healthy choices that help move them closer to their goals.

Is this something you’ve found yourself stuck with in the past? Feel free to comment or shoot me a DM, I’d love to chat. This is something I can teach/guide you and I’d love to support you.

03/04/2024