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Internal Family Systems Therapy
Rooted in mindfulness and self-leadership, IFS empowers individuals to build a compassionate relationship with themselves, creating lasting personal transformation. Learn more about how IFS Therapy can help you heal, grow, and reconnect with your authentic self below.
What is Internal Family Systems Therapy?
Internal Family Systems (IFS) Therapy is a transformative, evidence-based approach to psychotherapy that helps individuals develop a deeper understanding of their internal experience. Rooted in the idea that the mind is made up of multiple “parts”—such as an inner critic, a people-pleaser, or a high-achiever—IFS Therapy allows people to navigate internal conflicts, heal from past and intergenerational traumas, and cultivate self-compassion.
At its core, IFS Therapy recognizes that we all have a Self—a calm, compassionate, and authentic center that can lead the healing process. By accessing this Self, individuals can better understand and connect with their various parts, ultimately leading to increased clarity and capacity in their lives.
Sometimes, I like to explain IFS as a form of applied mindfulness. In contrast to the mindfulness practice of simply noticing our inner experience and allowing it to pass without attachment, IFS provides a structured framework to actively engage with, and understand, our internal experience.
What Can I Expect from IFS Therapy in Practice?
During an IFS therapy session, you will work collaboratively with your therapist to explore your internal system. The process typically involves:
Identifying and naming different “parts” of yourself, such as protective, wounded, or critical aspects. This is often done by attuning to bodily sensations – a core part of somatic therapies – as well as thoughts, images, colors, or fantasies that arise.
Developing a compassionate relationship with these parts rather than fighting against them, allowing them to be seen, heard, and understood.
Helping protective parts relax their roles so that deeper emotional wounds can be accessed and healed, leading to a sense of internal harmony.
Over time, supporting parts in unburdening their intense emotions, fears, or beliefs, allowing them to transform and shift their behaviors in healthier ways.
Recognizing that the therapist serves as a guide in the process, but the ultimate goal is for you to build a self-led relationship with your inner system.
Unlike traditional forms of talk therapy, IFS provides a structured yet flexible approach that encourages deep self-exploration in a safe and supportive environment. Many individuals find that IFS Therapy helps them foster greater self-acceptance, emotional resilience, and inner peace over time.
Want to learn more about what a relational, trauma-informed therapy process looks like in practice? Read this post.
Learn More About IFS
You can learn more about IFS by listening to IFS’s founder Dr. Richard Schwartz discuss IFS therapy or by reading more at https://ifs-institute.com/
To get a better sense of how IFS Therapy works in practice, check out this example by Dr. Richard Schwartz on YouTube. This video provides an insightful look into how the IFS model is applied in a therapeutic setting.