IFS Therapy | Internal Family Systems

Internal Family Systems (IFS) is a highly effective, evidence-based psychotherapy model that views the mind as made up of multiple “parts” or sub-personalities. Each part holds its own unique role, feelings, and motivations.

IFS sees every individual as a system of protective and wounded parts, guided by a core Self—the authentic, compassionate essence of who we are. The Self carries innate wisdom and has the capacity to lead, heal, and bring the inner system into balance.

The goal of IFS therapy is to help individuals understand and harmonize these parts, so the Self can take the lead.

Understanding The Parts

Parts are internal sub-personalities that carry emotions, beliefs, and experiences. They typically fall into three categories:

Managers – Proactive, regulating, and often controlling parts that try to prevent harm
Protectors – Reactive parts that shield us from pain
Exiles – The wounded parts that carry painful emotions and traumatic experiences

Each part plays a meaningful role in your life, often shaped by your past experiences.

About Dr. Richard C. Schwartz

IFS was developed by Dr. Richard C. Schwartz, Ph.D., who currently serves on the faculty at Harvard Medical School. Dr. Schwartz created the IFS model after observing that you frequently referred to different “parts” of themselves. He identified consistent patterns in how these parts functioned across individuals.

When these parts felt safe, you began to exhibit natural qualities of confidence, openness, and compassion—qualities that Dr. Schwartz called the Self.

How Does IFS Work?

IFS therapy involves guiding you in connecting with and understanding the various parts of their internal world.

Together, we’ll explore and identify parts of you, exploring their roles and intentions, and creating a compassionate relationship between the Self and those parts.

This process may include:

Exploring painful emotions.
Identifying protective behaviours.
Allowing parts to express their needs and stories.

IFS Is Helpful For:

Healing past trauma.
Reducing anxiety, depression, and related symptoms.
Improving relationships.
Increasing self-awareness and self-compassion.
Cultivating inner peace and emotional balance.

Combining Somatic EMDR & IFS

IFS and EMDR are two of today’s most effective trauma-informed therapies. When used together, they offer powerful, lasting transformation and emotional regulation.

This integrative approach encourages you to become active participants in their healing, making the therapeutic process collaborative, supportive, and empowering.

Frequently Asked Questions

How is IFS incorporated into sessions?

IFS is naturally integrated into Somatic EMDR, EFT, or Matrix Reimprinting sessions. I gently invite you to explore any part that may become activated while addressing a specific issue.

I will help you identify and understand their role, especially the ones carrying burdens from your past (inner critic, limiting beliefs, etc). I create a safe space allowing those parts to express themselves and feel seen, without judgment.

What does IFS focus on?

The focus of IFS is on the first word – internal – integrating the notion of your “Self”, that cannot be damaged. You’ll develop tools that will allow you to effectively lead, from the Self, your other inner parts responsible for your behaviour(s).

Are there any bad parts?

IFS teaches you that all parts are doing their best. They have a protective and positive intention for you, even if it does not seem clear at first. As you become more aware of your parts and the reasons they do what they do, you learn to treat them with more understanding and kindness.

IFS