What is IFS?
Internal Family Systems (IFS) is a compassionate, evidence-based approach to therapy that helps us understand and heal the different parts of ourselves. Rather than viewing symptoms as something “wrong,” IFS recognizes that we all have multiple inner parts that play important roles in how we think, feel, and act. Some parts carry pain from past experiences, while others work hard to protect us from being hurt again.
At the core of IFS is the belief that we also have a deeper Self—calm, wise, and compassionate—that can guide the healing process. Through IFS, clients learn to connect with this Self and build a more harmonious inner system.
How Does IFS Work?
IFS creates space to listen to and understand the different parts of you. In therapy, we gently explore:
Protective parts – the ones that keep you safe by managing, controlling, or even avoiding difficult feelings.
Exiled parts – the ones that carry hurt, shame, fear, or other emotions we’ve pushed away.
The Self – your natural, centered state that brings clarity, compassion, and healing.
Instead of pushing away or battling with parts, IFS helps you build a respectful relationship with them. This allows the protective parts to relax and the wounded parts to find healing. Over time, clients often feel less inner conflict, more self-compassion, and greater freedom in their choices.
How IFS is Different from Other Therapies
Many therapies focus on symptom reduction or changing behavior. While this can be valuable, IFS goes deeper by addressing the root of struggles. Here’s how it stands out:
Non-pathologizing – Your symptoms are not seen as “problems to fix” but as parts doing their best to protect you.
Empowering – You, not the therapist, are the healer. IFS helps you connect with your own inner wisdom.
Holistic – Rather than focusing only on thoughts or behaviors, IFS embraces your full inner experience—emotions, body sensations, memories, and beliefs.
Gentle but effective – IFS doesn’t force change; it creates safety so parts naturally transform when they are ready.
What Can IFS Help With?
IFS has been shown to help with a wide range of concerns, including:
Trauma and PTSD
Anxiety and depression
Relationship difficulties
Grief and loss
Self-esteem and identity struggles
Feeling “stuck” in patterns you want to change
What to Expect in an IFS Session
Sessions are collaborative and paced according to your comfort level. You won’t be asked to “relive” painful memories, but rather to gently get to know the parts of you that carry pain or protection. Many people describe IFS as a surprisingly gentle process that leaves them feeling more compassionate toward themselves and more in touch with their inner strengths.
Is IFS Right for You?
If you’ve ever felt like “part of me wants this, but another part doesn’t,” you already have a sense of what IFS is about. This approach is especially helpful if you’ve tried other therapies but felt like something deeper was missing. IFS provides a safe, supportive path to healing that honors every part of who you are.