Internal Family Systems Therapy

Heal your inner world by understanding every part of who you are

What is an Internal Family System?

IFS is a powerful therapy approach that helps you understand and heal the different “parts” of yourself, especially the ones that seem to be in conflict. Whether you feel stuck, reactive, or overwhelmed by inner tension, IFS offers a way to move forward with clarity and compassion.

Instead of trying to "fix" parts of you that feel anxious, angry, or self-critical, IFS helps you listen to them and learn why they’ve shown up.

IFS works from the idea that your personality is made up of different parts that each serve a role. These parts may include:

  • Protective parts that try to keep you safe by controlling or avoiding

  • Exiled parts that carry pain, shame, or fear from past experiences

  • Reactive parts that show up in anger, overthinking, or people-pleasing

IFS helps you step into your "Self" — a calm, compassionate inner leader — and build trust with each part of you.

Your mind isn’t broken – it’s made of parts

What IFS can help with

IFS is especially helpful for people struggling with:

  • Anxiety or depression

  • Trauma and emotional wounds

  • Self-criticism or perfectionism

  • Shame, guilt, or identity struggles

  • Relationship difficulties or inner conflict

You don’t need a diagnosis to benefit from IFS. If you feel pulled in different directions, or like part of you wants change but another part resists, this therapy is for you.

What you’ll get

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    50 minutes of calm, focused support to explore your inner world with compassion

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    A more trusting, balanced relationship with the different parts of yourself

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    Gentle, expert guidance to help you understand and unburden protective or wounded parts

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    A safe, grounding space where all parts of you are welcome and respected

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    A comfortable and inviting atmosphere that promotes mindful reflection and calm

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    Deep insight into your internal system — and how to shift patterns that no longer serve you

✺ Frequently asked questions ✺

  • IFS doesn’t focus on fixing symptoms or changing behavior through force. Instead, it helps you build relationships with the parts of yourself that carry pain, protect you, or react. It’s a compassionate, non-pathologizing approach that sees every part as valuable, even the ones that seem to cause problems.

  • Not at all. Your therapist will guide you in gently getting to know your internal system. You don’t need to come in with a clear picture. IFS is all about discovery and curiosity.

  • Not in the way you might expect. IFS doesn't push you to re-experience trauma. Instead, we help you safely connect with parts that carry emotional wounds, so those parts can finally release the burden they’ve been holding. Healing happens at a pace that feels right to you.

  • While it’s highly effective for trauma, IFS is also helpful for anxiety, depression, relationship struggles, shame, people-pleasing, and inner conflict. Many people benefit even without a specific diagnosis. It’s about understanding yourself on a deeper level.

  • That depends on your goals and how deep you want to go. Some people feel noticeable shifts in a few sessions, while others continue the work longer to explore deeper patterns. You set the pace.

  • Yes. IFS blends well with other approaches, especially if you’re already in therapy or have done previous work. Your therapist can integrate IFS with other tools based on what feels most helpful for you.