Internal Family Systems model
What Is Internal Family Systems (IFS)?
Sometimes, it can feel like there are different parts of you pulling in different directions. You might want to connect with someone, but another part feels scared and wants to withdraw. Or you may want to take a risk, yet a part of you feels anxious and holds you back. These inner conflicts can be confusing, frustrating, and exhausting.
Internal Family Systems (IFS) is a therapy approach that helps you understand and work with these different parts of yourself. In IFS, we see the mind as naturally made up of parts, each with its own thoughts, feelings, and needs. Some parts carry pain, fear, or past trauma, while others act as protectors, showing up as anxiety, perfectionism, or self-criticism.
The goal of IFS isn’t to get rid of any part of you. Instead, it’s about creating a compassionate relationship with all parts of yourself and helping them work together in a healthier way. By doing this, you can reduce inner conflict, heal old wounds, and reconnect with your true self.
IFS can be especially helpful if you’re dealing with:
Trauma and past emotional wounds
Anxiety, stress, or self-critical thoughts
Difficulty with relationships or intimacy
Feeling stuck, conflicted, or disconnected from yourself
In therapy, we gently explore these different parts, listen to what they need, and help them feel safe. Over time, this can bring a sense of inner harmony, emotional freedom, and stronger connections with yourself and others.
If you’re curious about your inner world and want to understand yourself on a deeper level, IFS can provide a safe and supportive way to navigate your internal conflicts and find balance.
Frequently asked questions
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Frequently asked questions *
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In IFS, parts are different aspects of yourself that each have their own feelings, thoughts, and needs. Some parts may hold pain or fear, while others act as protectors. You can think of them as different voices inside your mind that influence how you feel and behave.
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In a typical session, we start by identifying the part of you that’s most present or causing distress. We explore what it feels, thinks, and wants, and gently listen to it without judgment. The goal is to understand your parts and help them feel safe, often while your core self guides the process. Sessions are collaborative and paced according to your comfort.
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Yes. By understanding the parts of yourself that may hold fear, shame, or protective patterns, you can improve emotional awareness, communication, and intimacy. IFS can help you reconnect with your needs and reduce internal conflicts that affect your relationships.
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Every person is different. Some people notice shifts in understanding and emotional balance within a few sessions, while others benefit from longer-term work. The focus is on creating lasting change by gently healing and integrating your parts, not quick fixes.
