Internal Family Systems (IFS)

Do you ever feel like different parts of you are pulling in different directions? Perhaps one part wants to be productive, while another yearns for rest. Or maybe you find yourself reacting in ways you don't understand, driven by feelings you can't quite pinpoint.

Within each of us resides a unique and valuable internal system – like a compassionate family of "parts" – all working, in their own way, to protect and help us. This is the core principle of Internal Family Systems (IFS) Therapy, a powerful and transformative approach to healing and self-discovery.

What is Internal Family Systems (IFS) Therapy?

IFS therapy, developed by Dr. Richard Schwartz, is a non-pathologizing and empowering model that recognizes the mind is naturally multiple. Instead of seeing our inner conflicts as something to be fixed or eradicated, IFS helps us understand, acknowledge, and compassionately relate to these different "parts" of ourselves.

These parts aren't fragmented personalities; rather, they are sub-personalities with distinct roles, feelings, and motivations. We all have:

Managers: Parts that try to keep us safe and in control by organizing our lives, striving for perfection, or avoiding perceived threats.

Exiles: Vulnerable parts that carry painful experiences, memories, or beliefs, often hidden away by Managers to protect us from their pain.

Firefighters: Parts that react impulsively to douse the pain of Exiles, often through unhealthy behaviors like addiction, overeating, or anger.

The good news is, beneath all these parts, lies our Self. The Self is our core essence – a source of wisdom, compassion, curiosity, courage, and creativity. In IFS therapy, we work to help you access and lead from your Self, allowing it to bring healing and harmony to your internal family.

How Can IFS Therapy Help You?

IFS therapy is highly effective for a wide range of challenges, including:

Anxiety and Depression: Understanding and soothing the parts that contribute to these feelings.
Trauma Recovery: Gently processing and healing exiled pain, without re-traumatization.
Relationship Issues: Improving communication and empathy by understanding your own parts and those of others.
Self-Criticism and Low Self-Esteem: Cultivating self-compassion and acceptance for all your parts.
Addictions and Compulsive Behaviors: Working with the Firefighter parts that drive these behaviors from a place of understanding.
General Personal Growth: Deepening self-awareness and fostering a more harmonious inner life.
Identify and understand the roles your different parts play.
Unburden exiled pain and beliefs.
Cultivate a strong, compassionate connection with your authentic Self.
Foster internal harmony and greater emotional regulation.
Develop more self-leadership and choice in your life.

Internal Family Systems (IFS)

What is Internal Family Systems (IFS) Therapy?

Further Reading & Introduction to IFS