Internal Family Systems (IFS)
New Moon Psychotherapy offers Internal Family Systems Therapy in Downtown Toronto with online IFS available across Ontario.
What is Internal Family Systems?
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 therapy, your IFS 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.
"When we learn to love all our parts, we can learn to love all people―and that will contribute to healing the world."
– Dr. Schwartz
IFS Therapy In Downtown Toronto
Is IFS Right For Me?
IFS tends to resonate with people who have a sense that there is more going on beneath the surface than they have been able to get at through talk therapy alone. If you have spent time talking about your problems without feeling like things have shifted, IFS may be what has been missing. It does not just address what is happening. It works with the parts of you that created those reactions in the first place.
IFS may be a strong fit if:
- You have tried other therapy and feel like you keep hitting a wall
- You want to understand yourself more deeply, not just manage your reactions
- You carry a lot of shame or self-criticism and cannot seem to shake it
- You feel like different parts of you want different things, and it creates inner conflict
- Past experiences are still affecting how you feel, relate to others, or move through the world
- You are open to exploring your inner world and ready to go beyond surface-level coping
Research supports IFS for:
Not every approach is the right fit for every person at every point in their life, and there is nothing wrong with that. If you prefer a more structured, directive style of therapy, or if the idea of working with internal parts does not feel right for you right now, we have other approaches that may suit you better.
Not sure where to start? Our intake team will ask you a few questions about what you are carrying, what you have already tried, and what feels important to you. From there, we will match you with a therapist whose approach is the right fit.
We offer a free 15-minute consultation so you can meet the therapist, ask questions, and get a feel for things before you commit to anything.
New Moon Psychotherapy
How To Get Started
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Therapy in Toronto’s Fashion District with secure online therapy sessions across Ontario.