What is IFS Therapy?

Internal Family Systems (IFS) is a therapeutic model developed by Richard Schwartz in the 1980s, which focuses on understanding and integrating the different parts that makes up one’s self. Each individual is made up of sub-personalities or "parts," each with their own perspectives, emotions, and roles. These parts often develop in response to life experiences, particularly trauma, and can sometimes conflict with each other, which can show up as anxiety, depression, disordered eating, burnout, and relationship issues on the outside. The goal of IFS is to help individuals recognize and heal these parts, ultimately leading to greater inner harmony and self-understanding.

What are benefits of IFS Therapy?

1. Increased Self-Awareness

• IFS helps individuals identify and understand their inner parts and what their roles have been (such as the inner critic, the protective part, the wounded inner child). By recognizing these different aspects of the self, people can develop a deeper awareness of their thoughts, feelings, and behaviors, and the internal dynamics that drive them.

• This greater awareness often leads to insight and compassion for the behavior as we get to the root causes of patterns like perfectionism, people pleasing, and self-sabotage, which may have previously felt confusing.

2. Healing from Trauma

• IFS is particularly effective for individuals dealing with trauma. Traumatic experiences can create exiled parts (parts that hold painful emotions or memories) that may be repressed or dissociated as well as protectors. These parts often drive symptoms like flashbacks, emotional dysregulation, or avoidance when they are not seen, heard, and understood.

• In IFS, the goal is to heal these exiled parts by gently helping them feel heard and safe, once the protectors feels safe enough to step aside. When these parts are integrated, it can lead to profound emotional healing and relief from trauma symptoms and increased self-trust.

3. Reduction of Inner Conflict

• Many people experience inner conflict between different parts of themselves. For example, the "inner critic" may criticize the "inner child," or “anxiety" may conflict with the "tired” part. These internal battles can be exhausting and lead to burnout when not met with patience and compassion.

• IFS helps people develop a relationship with each part of themself and helps these parts work together, creating more internal harmony. By fostering understanding and compassion, IFS can significantly reduce internal conflict and create a greater sense of inner peace.

4. Healing Shame and Self-Criticism

• IFS is especially effective in addressing issues of shame and self-criticism. Parts of the self that have internalized critical voices—often from childhood wounding or traumatic experiences—can create deep-seated feelings of unworthiness.

• Through IFS, clients can connect with their true, compassionate self, known as the Self, which is inherently wise, loving, and grounded. This compassionate Self can then engage with critical parts from a neutral and curious place, helping them heal and shift their perspective toward self-compassion and acceptance.

5. Improved Relationships with Others

• Because IFS promotes a deeper understanding of the self, it can also improve relationships with others. People who have internalized conflict, criticism, or shame may have difficulty forming healthy, trusting relationships.

• As clients work to relate to their internal parts in a healthy way, they can develop better empathy, communication, and boundaries in their external relationships. IFS can help people recognize and shift patterns of behavior that interfere with connection, leading to healthier interactions with others.

IFS is an effective, holistic, and empowering approach that helps individuals understand, heal, and integrate the various parts of themselves, leading to greater overall well-being, personal growth, and healthier relationships.

If you would like to experience IFS Therapy with a Somatic approach, schedule a free consultation below!