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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 differences in how Internal Family Systems (IFS) Therapy approaches emotional difficulties compared to other models.  Rather than focusing on "managing" or "challenging" difficult thoughts and feelings, or learning new coping strategies, IFS emphasises developing a compassionate and curious relationship with different aspects of your inner experience. This can help individuals understand how these patterns developed and, over time, relate to them in new ways.

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IFS is also based on the idea that people have internal resources that can support healing and change, and these can be excavated and strengthen with the guidance of a therapist.  The approach aims to work with - rather than against - what other modalities call symptoms.  Some clients report feeling calmer, clearer, and more connected to themselves and others over time, although experiences can vary.

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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 Early Sessions in IFS Therapy

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Starting therapy can feel daunting, whether it’s your first time, or you’ve had previous experiences that didn’t lead to the changes you were hoping for.  In an IFS session, we work collaboratively, at a pace that feels manageable for you.  A willingness to explore your inner experience with curiosity and interest can be a helpful starting point.

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Sessions are typically active and engaging. Your therapist will listen closely and work with you to become more aware of different aspects of your inner world.  With your consent, you may be invited to explore some of these experiences more directly.  This process can become a starting point for developing new internal relationships, which may support meaningful change over time.

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The IFS Therapy Evidence-Base

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When choosing a therapy approach, many people consider whether it is supported by research evidence.  Different therapeutic models vary in the strength and extent of their evidence base.

Internal Family Systems (IFS) Therapy is supported by a growing and developing body of research. Emerging studies suggest that IFS may:

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• Help reduce symptoms associated with trauma and post-traumatic stress in some individuals

• Support improved emotional regulation, including experiences of anxiety, depression, and reactivity

• Contribute to overall wellbeing by helping individuals manage stress more effectively

 

​As with all therapies, outcomes can vary depending on the individual, their circumstances, and the therapeutic relationship.