What Is Internal Family Systems (IFS) Therapy? A Guide to Healing Your Inner Parts
- jennifergrindonthe
- Jun 2
- 2 min read
Updated: Jun 5
If you’ve ever felt like part of you wants something — but another part of you resists — you’re not broken.
You’re human.
Internal Family Systems (IFS) therapy, often called “parts work,” is a powerful approach that helps you understand and heal the many parts that live inside you.
What Is IFS Therapy?
Developed by Dr. Richard Schwartz in the 1980s, IFS is based on the idea that we all have an internal system made up of different “parts” or sub-personalities.
Think of it like an inner family:
Some parts are firefighters trying to extinguish pain..and trying to keep you safe.
Some parts carry wounds or painful memories (these are called exiles).
Some parts might look critical or perfectionistic, but underneath, they’re trying to manage your vulnerability.
At the center of it all is your Self — the calm, compassionate, wise core that can lead your system with understanding.
Key Concepts in IFS
Parts Are Not the Problem
In IFS, no part is bad. Even the parts you dislike — the angry part, the avoidant part, the people-pleaser — are trying to help you in some way.
The Self Can Lead
Healing happens when you connect with your Self (sometimes called Self-energy) — the part of you that’s naturally calm, curious, and compassionate — and bring that leadership to your inner system.
We Heal From the Inside Out
Rather than just managing symptoms, IFS helps you go inward, understand why certain parts are stuck or overwhelmed, and bring them the care they’ve long needed.
What Does IFS Help With?
IFS has been shown to help with:
Anxiety and depression
Trauma recovery
PTSD and complex trauma
Self-esteem and self-criticism
Eating disorders and body image struggles
Addictive patterns
Relationship issues
By helping you heal the internal wounds that drive external struggles, IFS can bring deep, lasting change.
What Happens in an IFS Session?
A therapist trained in IFS will guide you to:
Tune into what’s happening inside (thoughts, emotions, sensations)
Notice the different parts of you that show up
Get curious about these parts, rather than judging or pushing them away
Help those parts feel understood, supported, and unburdened
You don’t need to “figure it all out” with your mind — much of the work happens in the emotional and somatic (body) layers.
Why People Love IFS
Many people find IFS powerful because:
It’s non-pathologizing (your parts aren’t “bad,” they’re protective)
It fosters deep self-compassion
It respects your inner wisdom
It’s gentle but profound — you heal at the pace your system is ready for
Is IFS Right for You?
If you:
Feel torn between conflicting parts of yourself
Struggle with harsh inner criticism
Want to heal from trauma in a deep, integrative way
Are ready to explore your inner world with curiosity and care
…IFS therapy might be a beautiful fit for you.
You don’t have to keep fighting yourself.
You can learn to lead your inner system with compassion — and experience the freedom, balance, and healing that comes with it. To start to learn more about your internal family, reach out and we would be happy to support you in your healing journey.
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