Internal Family Systems Therapy

Most of us carry multiple, and sometimes conflicting, thoughts, emotions, and beliefs. One part of you might long for connection, while another wants to withdraw. You might feel driven to succeed, yet exhausted by pressure.

These internal tensions can be confusing or overwhelming, and it’s easy to wonder: Why can’t I just get it together?

The truth is, there’s nothing wrong with you. You're not broken… you’re human. And being human means having many parts.

IFS: A Form of Deep Listening

Internal Family Systems (IFS) therapy offers a respectful, non-pathologizing way to relate to your inner world.

IFS understands the mind as made up of various subpersonalities, or parts, each with its own perspective, needs, and history. In IFS, we believe that all people are born with parts. Parts don’t form as a result of trauma or mental illness, and they are born naturally valuable. However, pain, trauma, and other factors can influence our parts to take on extreme roles, beliefs, and emotions that our modern world calls anxiety, depression, PTSD, addiction, and many other diagnostic labels. 

You might have previously tried to quiet or get rid of your “inner critic” - that part of you who relentlessly tells you about all that’s wrong with you. IFS does things a little differently. From this view, all parts of us - even that seemingly cruel inner critic - has a positive intention for you. In IFS, we practice deeply listening to each part from a curious place as we learn more about their histories, strategies, and pain.

Self-compassion is so often easier said than done though, right?

It’s normal for another part of you to really hate or fear that inner critic! Here’s where having the right support matters. As an IFS therapist (Level 3 trained), I offer a steady, compassionate, skillful presence to help you listen inward with curiosity and care. You’ll learn to understand the protective patterns that shape your responses, make space for the parts of you that are hurting, and cultivate more access to your core Self: the calm, wise, deeply compassionate place inside you.

The goal is never to eliminate parts, but to restore harmony among them, release pain from the past, and learn to trust your core Self as your inner leader.  

From that place, meaningful healing and transformation becomes possible.

Ever seen the movies Inside Out or Inside Out 2?

“Parts” are a bit like that!

What does IFS therapy feel like?

Sometimes, IFS therapy sessions with me look like a version of talk therapy, where you and I are having a conversation about the dynamics of your internal system. Other times, IFS may look like a guided mindfulness practice, where you’re very focused on your inner world, noticing and interacting with sensations, emotions, thoughts, images, or impulses you’re experiencing as they arise. Still other times, it may include drawing, movement, or other forms of creative expression and exploration of your inner world. 

As we build trust and connection with your internal system, we gain valuable insights into the origins of your beliefs, patterns, and emotions. By understanding these origins, we can gently heal and release any wounds that may have held you back.

IFS is not about fixing yourself. It’s about building a new kind of relationship with yourself, other people in your life, and the world around you.

Many people find that IFS helps them feel more integrated, less reactive, and more able to show up in their relationships and life with clarity and care.

Whether you're navigating anxiety, trauma, burnout, grief, or simply wanting a deeper sense of connection and authenticity, IFS provides a framework for inner healing that honors your complexity.

Benefits & Uses of IFS

IFS therapy strikes a balance of gentle, yet powerfully transformative support.

It is trauma-informed, holistic, anti-oppressive, and integrative. It can incorporate your thoughts, beliefs, feelings, physical body, energy field, behaviors, relationships, culture, and spirituality. IFS has been recognized as an evidence-based therapy, with a growing list of studies to support its effectiveness. IFS can be helpful for a wide range of emotional, mental, spiritual, and physical health challenges including: 

  • Trauma, including Complex PTSD, 

  • Anxiety, panic, and phobias,

  • Depression, shame, and low self-esteem,

  • Disordered eating and eating disorders,

  • Addictions,

  • Relationship issues, 

  • Chronic health conditions, such as migraines, chronic pain, and autoimmune disorders, 

  • Creative blocks, 

  • Spiritual and existential concerns, 

  • Distress about events in the world around you, including sociopolitical events,

  • Preparation for and integration of psychedelic experiences,

  • And more. 


If you’re curious about trying out IFS therapy for yourself, get in touch to schedule a consultation.