Internal Family Systems (IFS)
Internal Family Systems (IFS) therapy was developed by Richard Schwartz in the 1980s. It's based on the concept that our mind is naturally made up of multiple "parts," and that this is normal rather than pathological. IFS sees these different parts as an internal family. Each part has its own thoughts, emotions, and intentions, all working in some way to help the overall system. Some parts may be protective, some wounded, some critical, some playful—and all of them have good intentions, even if their behavior can cause problems.
In IFS therapy, you learn to identify your different parts, understand their roles and concerns, and develop a relationship with them from your Self. Rather than trying to eliminate problematic parts, the goal is to help them relax their extreme roles and call upon them when it's helpful. IFS is about becoming a compassionate inner leader to yourself, listening to your parts, understanding their roles, and helping them heal.
Click here to learn more about: Internal Family Systems
Frequently Asked Questions
-
IFS is used to treat trauma, anxiety, depression and various other conditions. Many people find it helpful because it's non-pathologizing as it views all parts as trying to help, even when their methods can be extreme or problematic.
-
Many people report it feeling like an internal conversation or meditation. Some people visualize their parts, others just sense them. It can be emotional when you are able to understand the different parts of yourself and what these parts have been holding, but the therapist moves at your pace and ensures protective parts feel safe throughout.
The therapist acts more as a guide or facilitator—helping you access your own Self to do the healing work with your parts, rather than interpreting or analyzing from the outside.
-
Your therapist will help you identify parts by guiding you to focus on a specific situations, body sensations, or internal voices or thoughts. Sometimes parts can be found by simply asking directly, “what part of me is angry about this?” By slowing down and noticing what is present you can identify the different parts of yourself.
The process of
scheduling an appointment.
1. Schedule a Consultation
Scheduling a consultation in therapy involves setting up a phone call to discuss your goals and needs. During this initial conversation, I’ll share my specialties and approach to ensure we’re a good fit for working together. It’s a chance for us to get to know each other and decide if continuing with in-person sessions feels like the right step forward.
2. Intake Session
An intake session is an essential first step in our work together. During this one-hour session, we focus on creating a safe, welcoming space where we can begin to build rapport and explore your unique needs. I’ll guide you through a series of intake questions to better understand your background, goals, and any concerns you may have. This helps us lay the foundation for our work together and ensures we’re on the right path for your growth.
3. Ongoing Sessions
Ongoing therapy sessions are focused on supporting your progress and deepening our work together. Each session is tailored to your current needs, whether that’s exploring challenges, developing coping strategies, or working toward your goals. We aim to create a space where you feel comfortable, supported, and heard, so we can explore what matters most to you and help you move forward at your own pace. It’s all about making real progress, one step at a time.