What is Internal Family Systems (IFS)?
“All parts are welcome.”
— Richard C. Schwartz, PhD (Founder of IFS)
Internal Family Systems (IFS) is a compassionate, evidence-based therapy that helps you connect with the different “parts” within yourself—especially those that may carry pain, shame, or fear. It’s built on the idea that we all have a core, centered Self that can guide us in healing.
In IFS, we view the mind as a system of “parts,” each with its own unique role. While some parts help us function and thrive, others carry the emotional burdens of past wounds. When these parts are in conflict or stuck in extreme roles, it can lead to emotional distress, anxiety, or feelings of being “stuck.”
Understand Your Inner World — Start Your IFS Healing Journey Today
IFS helps you:
- Identify and understand the different parts of yourself
- Release emotional burdens carried by wounded parts
- Cultivate self-compassion and inner harmony
Types of Parts in IFS
- Exiles: These parts carry pain, trauma, shame, or fear. Often hidden away, they can make us feel vulnerable when they surface.
- Managers: Protective parts that try to control situations and emotions to prevent the pain of the exiles from surfacing. They might show up as perfectionism, people-pleasing, or overthinking.
- Firefighters: When exiles break through, firefighters jump in to numb the pain quickly, sometimes through impulsive actions, addictions, or emotional outbursts.
At the core is the Self—calm, curious, and compassionate. IFS therapy helps you reconnect with this inner Self to lead your system with confidence and care.
How Can IFS Help You?
By developing a compassionate relationship with your parts, you can heal old wounds and create lasting change from the inside out.
IFS can be transformative in healing:
- Trauma and PTSD
- Anxiety and depression
- Relationship struggles
- Low self-esteem
- Perfectionism and people-pleasing
- Emotional overwhelm or feeling “stuck”
What Does an IFS Session Look Like?
In an IFS session, we’ll gently explore your inner world, getting curious about the parts that are active. You’ll never be forced to confront anything before you’re ready. Together, we’ll work to unburden stuck parts and help you reconnect with your grounded, authentic Self.
