Internal Family Systems (IFS) Therapy

Internal Family Systems (IFS) therapy treats your mind like an “internal family” of different parts or voices. Each part has its own feelings and roles (for example, an inner critic or a caring protector), and all of them affect how you think and feel. IFS also recognizes an inner Self – the calm, compassionate core of you – that can guide the others. The goal of IFS is to listen to every part without judgment and help them work together from that core Self, leading to greater harmony and healing.

How IFS Works

In an IFS session, you’ll work with a trained therapist who guides you in noticing and talking with your inner parts. You might describe a feeling (like anxiety or anger) and your therapist will help you “meet” the part of you carrying that feeling in a safe, welcoming way. For example, if your perfectionist part or anxious part speaks up, the therapist invites you to ask it what it needs or fears – all without any blame. This kind of non-judgmental curiosity helps parts feel heard and understood. Over time, the parts often "unburden" their pain or worry, and a new confident, compassionate voice of the Self can emerge. Throughout, your therapist may use calming practices (deep breathing, grounding, or visualization) and even journaling or drawing parts to help you connect with yourself in a gentle, mindful way. The pace is always set by you, making sure you feel safe and supported.

What to Expect in Sessions:

• Talk and reflection: You might start by talking about what you feel. Then you’re gently asked to listen inside for the “part” of you that feels that way. The therapist may even talk directly to your part to show it respect.
  
  
• Curiosity and compassion: Each part you notice (even the painful or “negative” ones) is treated with kindness and curiosity. No part is considered “bad” - they’re just doing their best to help you. This safe space often lets the parts relax and reveal their true messages.
  
  
• Calming exercises: Sessions often include soothing techniques like deep breathing or visualization. You may also keep a journal or draw a simple map of your parts. These tools help you stay grounded while exploring deeper feelings.
  
  

Who IFS Can Help

IFS is used for many struggles. It’s especially known for helping with trauma and its after effects. Research shows IFS can be effective for conditions like anxiety, depression, and even PTSD (post-traumatic stress). Many people with chronic self-doubt or low self-esteem find IFS helpful, since it teaches self-compassion by showing how all parts, even the inner critic, have positive intentions. If you feel stuck in life or tangled in internal conflict (for example, knowing you want change but feeling paralyzed), IFS can shine light on the hidden parts keeping you stuck and guide them toward healing.

• Common issues IFS helps with: Trauma or past wounds, anxiety and depression, inner self-criticism or low self-worth, and feeling stuck or conflicted in relationships or life plans.
  
  
• Many clients use IFS alongside other therapies. For instance, studies found IFS can reduce depressive symptoms as effectively as CBT (Cognitive Behavioral Therapy). It also fits well with trauma-focused approaches (some therapists combine IFS techniques with EMDR or exposure therapy). This means you can gain IFS’s compassionate “parts work” perspective while still benefiting from methods like CBT or other trauma therapies.
  
  

If you’ve tried other therapies but still feel like something inside isn’t heard, IFS offers a warm, empowering approach. It’s all about giving every part of you a voice and letting your true Self lead the way to healing.