“Parts are little inner beings who are trying their best to keep you safe.” Richard Schwartz

What Is Internal Family Systems (IFS) Therapy?

Have you ever noticed how different “parts” of you seem to want different things? One part might say “I need to rest” while another pushes “Keep working!” Or a part of you might feel angry, while another part feels guilty for being angry. These inner conflicts are common — and they’re exactly what Internal Family Systems (IFS) therapy is designed to help with.

What Is IFS?

Internal Family Systems (IFS) is a therapeutic model developed by Dr. Richard Schwartz in the 1980s. It’s based on the idea that the mind is made up of different “parts,” each with its own perspective, emotions, and role.

At the core of IFS is the belief that beneath these parts lies your Self — a calm, compassionate, and wise inner leader that can help bring healing and balance.

The Different “Parts” in IFS

IFS describes three main types of parts:

1. Managers – These parts try to keep you safe and in control by organizing, planning, or avoiding risk.

2. Exiles – These hold painful feelings, memories, or experiences we may push away.

3. Firefighters – These step in when exiles get triggered, often using quick fixes like overeating, working too much, or other distractions to numb the pain.

When these parts are in conflict, we feel stuck, overwhelmed, or disconnected from ourselves.

How IFS Works

In an IFS session, a therapist helps you:

• Identify your parts – Notice the voices, feelings, or impulses inside you.

• Understand their roles – Recognize that even protective or extreme parts have good intentions.

• Access the Self – Connect with your calm, compassionate core to lead the inner system.

• Heal exiled parts – Bring care and attention to the wounded parts of you so they no longer need to carry pain alone.

This process builds more harmony and balance in your inner world.

Benefits of IFS Therapy

Research and client experience show that IFS can help with:

• Reducing anxiety and depression

• Healing trauma and past wounds

• Improving self-compassion

• Resolving inner conflicts

• Strengthening relationships by creating more emotional balance

Who Can Benefit?

IFS can be helpful for anyone who struggles with inner conflict, critical self-talk, unresolved trauma, or difficulty managing emotions. It’s also valuable for people who want to deepen their self-awareness and strengthen their sense of wholeness.

Final Thoughts

IFS therapy reminds us that all parts of us — even the ones we try to push away — have value and purpose. By listening to these parts with compassion and allowing the Self to lead, healing and integration become possible.

If you’re interested in exploring IFS, working with a trained IFS therapist can help you access your inner wisdom and move toward greater peace and self-acceptance.