What Is Internal Family Systems (IFS) Therapy?

Internal Family Systems is an evidence-based therapy based on the idea that our minds are made up of multiple “parts,” each with its own emotions, beliefs, and roles. These parts try to protect us, especially during trauma or overwhelming life situations.

IFS helps you access your Self — the calm, wise, centered core of who you are — to build healthy relationships with your parts.

In IFS, clients often experience:

• Greater self-compassion

• Relief from shame and self-criticism

• Healing of inner conflicts

• Reduced anxiety and emotional overwhelm

• A more grounded, peaceful inner world

IFS is especially helpful for trauma because it meets every part of your experience with understanding, not judgment.

How IFS Helps with Trauma & Childhood Trauma

Trauma often forces parts of us into extreme roles to keep us safe.

These may include:

• Protective parts that stay hypervigilant

• People-pleasing parts that keep harmony

• Critical parts that enforce impossible standards

• Avoidant parts that numb or shut down

• Young parts that carry pain, fear, or vulnerability

In IFS, we don’t push these parts away.

We slow down, get curious, and understand what they need.

This approach is deeply effective for:

• Complex trauma

• Childhood trauma

• Attachment wounds

• Shame and self-blame

• Anxiety and overwhelm

• Emotional triggers

• Feeling disconnected from yourself

Healing happens when the parts who’ve been carrying pain finally feel seen, safe, and supported.