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Internal Family Systems (IFS)

A gentle, curious approach to the different 'parts' of you — the anxious part, the perfectionist, the protector.

Overview

IFS views the mind as a system of parts, each with its own story and purpose. Instead of fighting the parts that feel intrusive, we help you build a relationship with them from a grounded, compassionate core Self.

Who it helps

  • Clients dealing with self-criticism, shame, or inner conflict
  • Trauma survivors who need a non-confrontational approach
  • Anyone tired of pushing feelings away

What a session looks like

  1. 1Guided attention to parts as they show up
  2. 2Building trust with protective parts before addressing wounded ones
  3. 3Slow, safe, deeply personal work

Often used for

Common Questions

Frequently Asked Questions

What does 'parts' mean in IFS? I'm not sure I have multiple personalities.
You don't. IFS uses 'parts' as a way to describe the normal inner multiplicity everyone experiences — the perfectionist part that pushes you, the critic that beats you up, the anxious part that watches for danger, the tired part that just wants to be left alone. These aren't separate personalities; they're aspects of you, each with their own history and purpose. IFS helps you get to know them rather than fight them.
Is IFS just for trauma?
It's especially powerful for trauma, but it works for a wide range of issues — chronic self-criticism, inner conflict, addiction, depression, relationship patterns, and anywhere you feel divided against yourself. If a part of you wants to change and another part of you keeps blocking it, IFS gives you a way to work with both.
What actually happens in an IFS session?
You turn attention inward, notice which part of you is showing up (through feelings, body sensations, images, or beliefs), and get to know that part with curiosity rather than trying to fix or fight it. Your therapist guides you through that inner work — asking questions, tracking what's happening, and helping you access what IFS calls 'Self': the calm, compassionate core underneath the parts. It's often quieter and more internal than traditional talk therapy.
Is IFS evidence-based?
IFS has a growing research base, including randomized controlled trials showing efficacy for PTSD, and it's recognized by SAMHSA as an evidence-based practice. It's newer than CBT in terms of research volume, but the clinical evidence and the depth of what clients experience have been persuasive to many trauma specialists. We use it because it works, especially for clients whose issues haven't fully resolved with more cognitive approaches.
Will I have to 'talk to' parts of myself out loud?
Sometimes, and it's much less strange than it sounds. Most of the work is internal — you're noticing and communicating with parts inside yourself, not performing for the room. Your therapist may ask you to verbalize what a part is saying or what you're saying to it, but that's to help you track and integrate the work, not to make you feel silly. Clients get used to it quickly.

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