Internal Family Systems Therapy (IFS)
Befriend yourself. Heal together.
IFS helps you understand that your inner world is made up of different "parts.” Each with its own perspective, feelings, and intentions. Rather than fighting internal conflicts, you'll learn to listen to these parts with curiosity and compassion, allowing for deep healing and integration.
How IFS Works
IFS recognizes that everyone has a core Self that is naturally compassionate, curious, and capable of healing. Together, we'll work on…
Getting to know your parts: Understanding the different voices, feelings, and impulses within you
Unburdening protectors: Helping the parts that try to keep you safe find new, healthier roles
Healing exiles: Attending to wounded parts carrying pain from the past
Accessing Self-energy: Connecting with your calm, confident, compassionate core
Internal system reorganization: Allowing parts to trust your Self to lead
Self-to-part relationships: Developing curiosity and compassion for all parts of you
The IFS approach to suffering
IFS recognizes that no part of you is "bad.” All parts were developed for good reasons. Suffering often comes from:
Parts stuck in extreme roles from past experiences
Internal conflicts between protectors and vulnerable parts
Being blended with parts rather than led by Self
Judging or trying to eliminate parts rather than understanding them
Parts working overtime because they don't trust Self to handle things
Instead of suppressing parts, Internal Family Systems therapy (IFS) helps you create an internal system of cooperation and care.
What to expect in IFS sessions
IFS is gentle, non-pathologizing, and led by your system's wisdom:
Noticing and naming different parts as they show up
Asking parts what they want you to know about them
Exploring the fears and concerns of protective parts
Creating safety for vulnerable parts to share their stories
Witnessing and unburdening pain from the past
Between-session awareness of parts in daily life
Common IFS concepts we might explore:
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Proactive protectors that try to keep you safe by controlling your environment and preventing pain before it happens.
Common examples: perfectionism, planning, people-pleasing, criticism
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Reactive protectors that spring into action when pain breaks through, using immediate relief strategies to numb or distract.
Common examples: substance use, binge eating, dissociation, rage -
Vulnerable parts carrying painful emotions and memories from the past, often young parts that were hurt and need healing.
Common examples: shame, fear, loneliness, worthlessness
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The qualities of your true Self:
Calm, curiosity, clarity, compassion, confidence, courage, creativity, and connectedness.
What IFS treats effectively
Research shows IFS helps with:
Trauma and PTSD
Anxiety and depression
Body image challenges
Self-criticism and shame
Inner conflit
Ready to begin?
It's truly a privilege to be a therapist, and I'd be honored to support you in your healing. Schedule a free 15-minute consultation to see if we're a good fit.