Internal Family Systems

What is Internal Family Systems (IFS)?

Internal Family Systems (IFS) is a transformative, evidence-based psychotherapy model that believes that we all have many "parts" inside us—distinct aspects of our personality that play various roles in how we think, feel, and behave. Some parts may feel protective or critical, while others carry pain or vulnerability. IFS is about recognizing and building a relationship with these parts so you can lead your life with clarity, calm, and compassion.

At the heart of IFS is the idea that we all have a "Self," which is our core—the seat of our innate wisdom and healing potential. When we are operating from parts, we may act in ways that are damaging to ourselves or other people, and often feel like we don't have control over whether or not we do that.  Connecting with this Self can heal wounded parts and soothe internal conflicts, so we can begin operating from a more balanced and peaceful perspective.  

How Does IFS Work?

IFS views the mind as naturally made up of different parts, each with its role and purpose. However, trauma, stress, or life challenges can cause these parts to take on extreme roles, creating tension or conflict inside us. IFS helps you reconnect with your inner Self, from which you can better understand and heal these parts.

IFS therapy typically involves:

• Identifying your parts: We all have parts that may feel critical, protective, or overwhelmed by pain. Together, we’ll identify the parts that are active in your life and causing distress.

• Building relationships with your parts: Instead of trying to “get rid” of negative feelings or behaviors, IFS encourages us to engage with these parts, understand their purpose, and offer them compassion.  We’ll explore the protective parts of you that may be working hard to keep you safe from emotional pain but may also be holding you back.

• Unblending your parts: Sometimes, a part may feel so strong that it takes over and clouds your ability to see clearly or feel in control. IFS teaches you to step back from those parts so they don’t overwhelm you. 

• Healing wounded parts: As we build trust and safety between your Self and your parts, we can begin to heal the parts of you that carry pain, trauma, or difficult emotions.

• Restoring balance: With time, IFS helps to create harmony among your parts, allowing you to live from your true Self—with more calm, clarity, and confidence.

What to Expect in an IFS Session

In an IFS session, we’ll discuss your current concerns and what brings you to therapy. I’ll then guide you through the process of identifying and exploring your internal parts. This is often a gentle process, much like meditation, in which we approach your parts with curiosity, respect, and compassion.

Each session is designed to help you get to know your parts and develop a deeper relationship with your Self. Over time, you'll find that the parts of you that once felt overwhelming or distressing begin to soften and heal, allowing you to feel more in control and at peace.

The Role of the Self in IFS

A core belief in IFS is that everyone has a Self that is compassionate, confident, and capable of healing. When you’re in touch with your Self, you can lead your parts with greater clarity and calm. IFS helps you access this Self to build healthier relationships with your parts and lead a more fulfilling life.

Why Choose IFS?

IFS offers a unique and profoundly compassionate approach to therapy. It is:

• Empowering: IFS teaches you how to access your inner resources to heal and grow, and can bring phenomenal improvement to your relationship with yourself.

• Holistic: Instead of focusing solely on symptoms or external behaviors, IFS helps you understand and heal the underlying internal dynamics.

• Non-pathologizing: IFS doesn’t view any part of you as “bad” or “wrong.”  Even the parts that seem harmful are simply trying to protect you in their way.

• Effective: IFS is highly effective in helping people heal from trauma, anxiety, and other emotional difficulties.