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What is IFS Therapy?

 

Have you ever said things like, “A part of me wants to do this, but another part of me isn't sure”?

 

This simple phrase captures the essence of IFS.  We all have different “parts” within us - different aspects of our personality that sometimes pull in different directions.

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For example:

• One part of you might want to take risks and chase opportunities.

• Another part may be cautious, holding you back out of concern.

• A third part might carry old pain from the past, making unfamiliar situations feel overwhelming.

 

Unlike many psychological models, IFS Therapy doesn’t see these parts as pathological or dysfunctional.  Instead, it recognises them as protective, and having some sort of positive intent for you, even if the way they act sometimes creates difficulties in your life.  

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The role of the therapist in IFS is to guide you listen deeply to, and understand, these parts, creating internal connections and ultimately more balance inside.  IFS is a gentle and powerful model that is being used worldwide for trauma recovery, emotional wellbeing, and personal growth.  If you’re looking for support with life’s challenges, IFS offers a unique way to connect with yourself and create the conditions for lasting change.

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Why Choose IFS Therapy?

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When most people hear the word “therapy,” they imagine sitting across from a therapist talking rationally about their problems.  While talking therapies can help, they generally have a ceiling on the amount of progress that can be made as people get stuck at intellectual insights, or have a good relationship with their therapist, but little more.

 

Experiential therapies have the capacity to go much deeper, and many people come to IFS (and other experiential approaches) for this very reason. 

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IFS has the potential for greater change because it:

• Goes beyond surface-level coping strategies. It helps you work with the root cause of struggles, not just the symptoms.

• Respects all of who you are. Instead of labelling parts of you as “bad” or “broken,” IFS sees them as protective, and in the context of your personal history, they may have even helped you survive at some earlier point in your life.

• Encourages self-compassion. At the centre of IFS is your “Self” - a calm, curious, compassionate state that we all have. IFS Therapy helps you connect with this core Self so that change can happen naturally.

• Is evidence-based.  Emerging research has shown that IFS Therapy reduces symptoms of PTSD, depression, and anxiety, and improves overall wellbeing.

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How IFS Therapy Is Different From Other Therapies

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There are some key differences between IFS and other counteractive-based models (e.g., like Cognitive-Behavioural Therapy (CBT):

• No more forcing or fighting yourself.  Instead of managing, arguing with, or pushing away parts of yourself holding feelings of anxiety, anger, or sadness, IFS brings you into compassionate relationship with these parts to understand their origin stories, and help them release the burdens they are carrying.

• A focus on your strengths.  The IFS model trusts that you already have the wisdom inside you to change.  The therapist’s role is to guide you to access it.

• IFS focuses on lasting change, not just surface-level symptom relief.  This makes IFS Therapy especially empowering.  Clients often describe feeling calmer, clearer, and more connected to themselves, and others.​

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What an IFS Therapy Session Looks Like

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An IFS Therapy session doesn’t feel like a typical “talk therapy” session where you just describe your week and talk about things rationally.  Instead, it’s more like a guided exploration.

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Here’s what you can expect:

1. A safe space.  Your therapist creates a calm and non-judgmental environment.

2. Focusing inside.  You’ll be guided to notice your thoughts, emotions, or sensations, especially those that feel strong or stuck.

3. Meeting your parts.  Together, you and your therapist explore the parts of you that are carrying pain, fear, or protective energy.

4. Healing and integration.  With compassion, you can help your parts release their burdens and find new, healthier roles in your life.

 

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The Evidence Behind IFS Therapy

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When choosing to go to therapy it's important that you know the modality that you're signing up for works.  IFS Therapy is supported by a growing body of scientific research.

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Studies have shown that:

• IFS reduces post-traumatic stress symptoms in people who have experienced significant trauma.

• It helps improve emotional regulation, reducing feelings of being “hijacked” by anxiety, fear, or anger.

• It supports physical health by lowering stress levels and improving overall resilience.

 

Because of this evidence, IFS is increasingly used in clinical settings around the world. In fact, the U.S. National Registry of Evidence-Based Programs and Practices lists IFS as an effective therapy.

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The Early Sessions in IFS Therapy

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Starting therapy can feel daunting, for both first-timers and people who've had previous therapies that haven't achieved the changes they wanted.

 

When you come to an IFS session, all you need is an openness to explore your experiences and inner world with curiosity.  You won't be left sitting in silence with the therapist as a passive observer.  Your therapist will listen well and notice the parts of you that are active in your life.  If you agree, you will be invited into an experience with some of the most prominent parts, which is the jumping off point for internal relationships to form, and change to happen.

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