IFS Therapy
What Is Internal Family Systems Therapy (IFS)?
For those of us who have experienced trauma and PTSD, we often feel trapped in the past and unable to move forward. Even though we want to feel better, some parts of us fear any change that could bring more emotional pain. These subpersonalities—or "parts"—are well-intentioned and try to protect us. But when pushed to extremes by trauma, our "system" gets thrown out of balance.
When our system is unbalanced, we are more susceptible to inner conflict, including self-doubt, self-criticism, and low self-esteem. Consequently, we may struggle with anxiety, depression, and problematic relationships that lack emotional intimacy.
Internal Family Systems (IFS) is a therapy structured to help us understand how each of our parts developed and was shaped by past experiences, all while serving an abiding core Self-energy. It is our Self-energy that represents our most authentic self, filled with compassion, curiosity, and serenity. By showing each part the compassion and understanding it craves, we can establish harmony and restore balance within our emotional landscape.
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How IFS Parts Work Is Incorporated Into Therapy
We begin IFS counseling by getting to know your individual parts and what circumstances bring them to the forefront. For example, you may have a protective, angry part that takes over whenever you feel unsafe or threatened, an exiled part who feels rejected and never good enough, or a perfectionist part who takes control and restores order whenever things feel chaotic.
Although each of your parts developed organically in response to past—and oftentimes, traumatic—experiences, they may be working in opposition to each other, leading to inner turmoil and cognitive dissonance. Similar to children vying for attention, sometimes all your parts need is your acknowledgement so they can relax and move out of the driver’s seat.
Utilizing IFS therapy offers space for those parts to feel fully heard and acknowledged by your Self-energy. IFS teaches you to work with each part with compassion, resolving internal conflicts, and healing old wounds. It’s gentle, client-led, and paced for safety, without pressure to work on things you aren't ready to work on.
In this way, any parts that have become dominant and are throwing your system out of balance can reveal the more tender, vulnerable emotions they’ve been protecting. Bringing these vulnerabilities into the open—such as the belief that you’re not good enough or need to be perfect to be lovable—allows for integration and healing to occur.
IFS also helps normalize the conflicting emotions that are experienced simultaneously. Over time, you can develop a strong, calm Self that leads your parts, helping you feel more in control, balanced, and less stuck in old patterns.
To connect with inner parts and feelings, parts work therapy often takes a somatic approach. You may be invited to close your eyes and notice where an anxious part resides in your body, and to describe its color and shape. From there, we will explore how you feel about this particular part of yourself, giving space for your Self-energy to emerge and for acceptance and compassion to develop. As Self-energy becomes more accessible, parts can begin to unburden, allowing greater clarity, balance, and connection to your life’s purpose.
Who Can Benefit From IFS Therapy?
IFS psychotherapy is beneficial for adults of all ages dealing with the effects of trauma, including PTSD, grief, anxiety, depression, or disassociation. Additionally, IFS can help manage the symptoms associated with ADHD, OCD, and complex trauma due to emotional wounds inflicted in childhood. IFS helps clients acknowledge that traits like perfectionism, people-pleasing, or chronic overwhelm stem from our protective parts rather than personal flaws. Cultivating this perspective reduces self-blame and makes it easier to approach healing with curiosity instead of judgment.
What makes the IFS model of therapy particularly effective is how it teaches us that we don’t need the external validation or support of others to truly heal—all our parts need is to be fully seen and cared for by our own Self-energy. It’s our own inner wisdom that comes forward to heal these deeply wounded parts that have been craving emotional safety, love, and attention.
IFS is an evidence-based therapy with proven results. In 2021, a meta-analysis concluded that it effectively reduces symptoms of depression, anxiety, and trauma-related disorders. Additionally, IFS was found to be more effective than traditional talk therapy in reducing symptoms of Post-Traumatic Stress Disorder (PTSD).
How Integrating EMDR With IFS Therapy Helps Heal Trauma
As therapists who also specializes in both IFS and Eye Movement Desensitization Reprocessing (EMDR), we have found that combining the two can expedite trauma healing. Once Self-energy is amplified and the parts needing attention feel heard, we can process traumatic memories with EMDR more effectively. We also offer intensives or longer sessions upon request.
By turning up the volume on your Self-energy, IFS helps integrate your parts, achieving a healthier balance and helping you feel more in control. When you’re in harmony, you can experience a noticeable shift in how you move through the world and relate to others. Life becomes imbued with more calmness, joy, and insight.
How Integrating EMDR With IFS Therapy Helps Heal Trauma
As therapists who also specializes in both IFS and Eye Movement Desensitization Reprocessing (EMDR), we have found that combining the two can expedite trauma healing. Once Self-energy is amplified and the parts needing attention feel heard, we can process traumatic memories with EMDR more effectively. We also offer intensives or longer sessions upon request.
By turning up the volume on your Self-energy, IFS helps integrate your parts, achieving a healthier balance and helping you feel more in control. When you’re in harmony, you can experience a noticeable shift in how you move through the world and relate to others. Life becomes imbued with more calmness, joy, and insight.
Find Out How IFS Therapy Can Help You
We’re excited to share this transformative modality with you. If you would like to find out more about online IFS therapy with us, please call 818-984-8212 or visit our contact page to set up a free,15-minute consultation today. For your convenience, our services are all online.
