Internal Family Systems Therapy

Internal Family Systems (IFS) Can Change Your Life

Internal Family Systems (IFS) is a transformative, evidence-based therapy developed by Dr. Richard Schwartz in the 1980s. Dr. Schwartz, originally a family therapist, noticed patterns in his clients that suggested an internal “family system” within each of us.

In IFS, we view the mind as being made up of many “parts,” or subpersonalities, each with its own feelings, memories, and goals. These parts are normal aspects of being human and don’t indicate a disorder. Rather than assuming there is something “wrong” with you, IFS assumes that each part has a role meant to help you, though sometimes these roles can become skewed and create unintended consequences.

Through years of refinement and research, IFS has become an effective way to help clients understand and interact with their parts, leading to healing and positive changes.

"Your Self is the best therapist there is."

—Richard Swartz

Key Components and Processes of IFS:

At the core of IFS is the concept of the Self. The Self is your inner essence, characterized by calmness, curiosity, compassion, confidence, and creativity. The goal of IFS is to help you reconnect with your Self so it can guide your inner system and lead the healing process.

Exiles: These parts carry pain, trauma, or fear and are often pushed away or “exiled” by other parts to protect you from feeling that pain.
Managers: These parts work hard to keep everything in control and prevent the exiles from being triggered. They may show up as perfectionism, people-pleasing, or constant planning.
Firefighters: When the exiles are triggered despite the efforts of the managers, firefighters step in to distract or numb. This can show up as behaviors like substance use, overeating, or excessive shopping.

IFS focuses on helping you reconnect with your Self, allowing it to lead and heal the parts of you that may be struggling. The process is collaborative and client-led, meaning you’re in control of your healing journey.

We use a variety of techniques in IFS, such as visualizing parts as distinct characters, engaging in dialogue between parts, practicing mindfulness, and exploring body awareness. The goal is not to eliminate any parts, but to foster curiosity about them and create a harmonious internal system where each part feels valued, and the Self leads the way.

Identify the target part or issue to work with and understand its role.
Focus on the target part and notice any other parts that come up.
Seek permission to work with the target part and address any concerns from other parts.
Help you access and strengthen the Self to lead the process.
From the Self, witness the part’s story and its needs.
Retrieve and witness exiled parts if needed.
Release the burdens (traumatic experiences or beliefs) held by the part.
Negotiate healthier roles for parts within the system.

Remember, this is a collaborative process. You are the expert of your own inner world, and I am here to guide you in exploring and understanding it without judgment.

The Effectiveness of IFS is Well Documented

IFS is increasingly recognized for its effectiveness in treating a wide range of issues. Major organizations such as the IFS Institute, American Psychological Association (APA), and the American Association for Marriage and Family Therapy have documented its success.

Studies published in reputable journals like The Journal of Traumatic Stress and The Journal of Rheumatology show that IFS is helpful for conditions ranging from PTSD and depression to eating disorders, burnout prevention, and even physical symptoms. IFS doesn’t just manage symptoms—it addresses the root causes, offering deep healing.

The Unique Benefits of IFS

IFS is unique because it doesn’t just treat symptoms. It works on the source of internal conflict and emotional wounds, guiding you to heal from the inside out. This type of self-healing is something you carry with you for life, bringing lasting change.

Here’s what clients often experience through IFS:

Increased self-awareness and improved internal communication
Healing from trauma carried by exiled parts
Reduced inner conflict and self-destructive behaviors
Enhanced self-compassion and leadership
Improved relationships and relational skills

"There are no bad parts."

- Richard Schwartz

An All-Encompassing Treatment

IFS is a flexible approach that integrates well with several other therapeutic modalities. Its focus on internal dynamics and holistic healing makes it compatible with various approaches.

Why I Specialize in IFS Therapy

For me, IFS has been life-changing. After experiencing trauma, I found myself stuck in conflicting beliefs, unable to fully integrate my experiences. Even when I had intellectual clarity, my body was still living in the trauma, reacting to it in ways that affected my relationships.

Through IFS, I was able to lean into my pain and gain deeper awareness. I understood my experience and how it had impacted me, healed the strained relationships within my internal system, and learned to trust myself again. This journey continues to inform my work with clients.

IFS has been a powerful tool for healing, and I’ve seen it help clients experience true transformation. The ability to hold space for all parts of ourselves without judgment can be incredibly healing.

Let’s Begin Your Path Back to You

If you’re curious about IFS Therapy and how it can help you, I invite you to schedule a free 20-minute consultation. Let’s explore how we can work together to guide you on your healing journey.

Don't turn away. Keep your gaze on the bandaged place. That's where the light enters you.

- Rumi