What is Internal Family Systems?
Have you ever noticed yourself saying, “Part of me feels excited, but another part feels scared”? Or maybe, “A side of me wants change, but part of me holds back.” IFS—short for Internal Family Systems—is a type of therapy that helps you explore these inner parts with curiosity and compassion. By learning to listen to them, you can uncover the wisdom they carry and begin to heal the burdens they hold.
A different way of looking at ourselves
IFS was developed in the 1980s by Dr. Richard Schwartz. Through his work, he noticed that people often describe themselves in terms of “parts.” Instead of seeing this as a problem, IFS embraces it. It recognizes that we are made up of many different parts, each with its own feelings, needs, and roles.
You might notice a part that jumps in to take care of everyone else, or one that pushes you to achieve and never slow down. Maybe there’s a part that feels young and vulnerable, or one that criticizes you harshly when you make a mistake. These inner voices or patterns can sometimes feel in conflict, but each of them has a story and a purpose.
The role of parts
In IFS, no part of you is bad or broken. Even the parts that cause pain—like the inner critic, the angry outburst, or the part that numbs with food or alcohol—are trying, in their own way, to protect you. These parts often carry burdens from past experiences, and they work hard to keep you safe, even if their strategies no longer serve you.
Meeting your Self
At the heart of IFS is the idea that beyond all these parts, you also have a core Self. Self is the place inside you that is calm, compassionate, curious, and capable of leading with clarity. Therapy helps you connect more with this Self and build a trusting relationship with your parts, so that instead of being in conflict, your inner world begins to feel more cooperative and whole.
How IFS works in practice
In a session, you might be guided to notice different parts of yourself—what they feel, what they want you to know, and how they’re trying to help. You’ll learn to listen to them with curiosity instead of judgment. Over time, this creates space for healing: protective parts can relax, and the parts that carry old pain can finally be seen, cared for, and unburdened.
What IFS is helpful for
IFS has been used successfully with many issues, including:
Trauma and PTSD
Anxiety and depression
Relationship challenges
Self-criticism or shame
Addictive or compulsive patterns
A general desire for deeper self-understanding and growth
IFS isn’t about fixing you—it’s about helping you understand and care for all the parts of who you are. If you’ve ever felt like you’re in conflict with yourself, or wondered why one part of you longs for change while another holds back, IFS can offer a compassionate path forward.
Curious to explore more? Schedule a free consultation to see how IFS might support your journey.
