Internal Family Systems (IFS) Therapy is a newer, though evidence-based therapy, that helps us connect with our true Self by understanding and healing the protective and wounded parts of ourselves.

Developed by Dr. Richard Schwartz in the 1980s, IFS is based on the idea that within us lives a family of parts that were born out of, or frozen at the time of traumatic and deeply painful experiences.

Each part has it’s own perspectives, feelings, needs, and ways or responding and a specific role, such as protecting us from pain to managing day-to-day tasks.

At the center of this internal system is the Self, a core state of calmness, compassion, and clarity. IFS aims to help you reconnect with this Self, enabling them to lead their internal system with confidence and compassion, and ultimately creating a space for healing and harmony within.

What Can I Expect During IFS Therapy?

Like most therapeutic modalities, IFS therapy is typically conducted in weekly sessions. The number of sessions can vary depending on individual needs and therapeutic goals.

In IFS therapy, your therapist will guide you through a process of identifying and getting to know your internal sub-personalities or parts. You’ll explore how these parts engage with each other and their influence on your well-being. The overall process is usually divided into three key phases:

Phase 1: Identifying Parts

You will begin by exploring the different parts of your psyche. These could be protective parts that work to keep you safe or vulnerable parts that hold pain and fear. Your therapist will help you understand how these parts function in your life and how they interact with one another.

Phase 2: Accessing the Self

Once you have identified your parts, the next step is to reconnect with your core Self. The Self is the calm, compassionate center of your being that can provide leadership to your parts. In this phase, you’ll learn to differentiate your Self from your parts, creating a safe space for healing.

Phase 3: Healing and Integration

With the guidance of your core Self, you will work towards healing the conflicted sub-personalities integrating these parts into a more harmonious whole. The goal is to create a balanced internal system where all parts feel valued and understood.