Internal Family Systems (IFS)
What is IFS?
Many of us have unhealthy ways of being in the world that developed out of necessity when we were young and did the best we could. Parts of us took over to manage challenging situations and now they have morphed into unhealthy patterns. This can show up as an inner critic, that negative voice with an ongoing commentary that makes you feel bad about yourself. Unhealthy patterns of addiction or self-sabotage can also be driven by our parts. It is normal to have many parts of ourselves, but we want them to be able to function in a healthy manner.
In this model, developed by Richard Schwartz, we are all seen to have a core, undamaged essential self that is compassionate, calm, curious, connected, confident, courageous, creative, and clear, but these qualities become clouded by other parts that take over. If you feel those positive qualities don’t describe you, then you probably are blended with a part that has you believe its negative thoughts. With IFS therapy, you can free up the parts from their negativity and center the core self, which, in the IFS model, has the capacity to lead from a place of curiosity, compassion, and calm.
The core self is like the conductor of a symphony who is in charge and knows how to create beautiful music. The parts are the instruments, and if the core self hasn’t been centered, the parts can take over and create cacophony. IFS allows the conductor to come back to take charge.
There are no bad parts; they are all trying to protect you and your vulnerable feelings.
How IFS Therapy Helps
I have found this approach to be effective whether or not people are interested in it. It builds harmony among the parts of yourself and allows your best self to shine.
IFS helps you clarify who you are and who you want to be, without letting your negative patterns take over. In practice that often means the inner critic gets quieter, the pull to please everyone loosens, and self-sabotage loses some of its grip. It grounds you in your strengths, which settles your priorities and gives oxygen to your aspirations.
Common Questions About IFS
- Does having “parts” mean I have multiple personalities?
No — this isn’t about a disorder. “Parts” is just a way of describing the different, sometimes conflicting voices we all have: the inner critic, the part that procrastinates, the part that wants to please everyone. It’s a normal feature of being human, and IFS simply gives you a way to work with those parts instead of being run by them.
- Do I have to believe in IFS for it to work?
No. I’ve found it effective whether or not someone is “into” it — you don’t have to buy into a framework or use the language. We just notice what’s actually happening inside you and work with it.
Wondering what the first session is like? See how getting started works.
Ready to take the first step?
Book a free 15–20 minute consultation to see if we’re a good fit, or send a message below with any questions.