— IFS —
Internal Family Systems (Parts Work)
Internal Family Systems is a gentle, compassionate therapy model based on something most people intuitively feel:
we all have different “parts” within us — inner protectors, critics, motivators, younger versions of ourselves, and the wounded places we’ve carried for years. In IFS, these parts aren’t seen as problems. They’re seen as creative attempts to help us survive, succeed, or stay safe.
IFS helps you slow down, listen inward, and develop a relationship with these parts so they don’t have to work so hard. Instead of fighting with yourself, you learn to understand what each part needs — and in that process, deeper healing happens naturally.
People often use IFS to:
• Calm anxiety and inner conflict
• Heal trauma without being overwhelmed
• Reduce perfectionism and self-criticism
• Support ADHD and dissociation by increasing internal organization
• Reconnect with the intuitive, grounded “Self” at the core
IFS isn’t about fixing you — it’s about helping your system work together, with more clarity, compassion, and choice.
If you’re curious about “parts work,” or if you often feel pulled in different directions internally, IFS can be a transformative and empowering approach.
Frequently Asked Questions
What Is Internal Family Systems (IFS) Therapy?
IFS is a therapy model that sees the mind as made up of different "parts" - protective parts that try to keep you safe (sometimes through control, avoidance, or self-criticism) and wounded parts carrying pain from the past - all organized around a core Self of calm, curiosity, and compassion. Therapy focuses on building trust with your parts rather than fighting them.
What Are "Parts" in IFS?
Parts generally fall into three roles: protectors (managers and firefighters) that work to prevent or numb pain, and exiles - younger, wounded parts carrying old hurt. All of it is organized around your Self, which is naturally calm, curious, and compassionate once parts feel safe enough to step back.
Is IFS Only for Trauma?
No. While IFS is highly effective for trauma, it's also widely used for anxiety, perfectionism, self-criticism, ADHD-related overwhelm, and everyday inner conflict - anywhere different parts of you seem to be pulling in different directions.
What Does an IFS Session Look Like?
We slow down and turn inward, getting curious about whatever part is showing up rather than trying to fix or push it away. Sessions are gentle and paced to your comfort - we build trust with each part before asking it to soften or step back.
Let’s Work Together
Get in touch so we can start working together.
