Internal Family Systems (IFS) is a therapeutic approach that helps make sense of these inner experiences. It invites us to understand our thoughts, feelings, and behaviors as coming from different “parts” within us, each with its own perspective and purpose.

Sometimes it can feel like there’s a lot happening inside us all at once. Maybe part of you wants to show up confidently, while another part feels unsure or afraid. Or perhaps you notice an inner voice that pushes you to keep going when all you really want is rest. These moments can feel messy or confusing, but they often hold valuable clues about what’s happening beneath the surface.

What Is Internal Family Systems (IFS)?

IFS was developed by Dr. Richard Schwartz as a way to help people understand and work with their internal world in a compassionate way. The model teaches that we all have many “parts” inside of us like members of an internal family each with its own role, emotions, and intentions.

Some parts work hard to keep us in control and prevent us from getting hurt. Others show up when things feel overwhelming and try to help us cope or find relief. And some carry deeper pain or unmet needs from earlier experiences, often longing to be seen and understood.

At the center of all this is what IFS calls the Self—the calm, compassionate, and curious core of who we are. The goal of IFS isn’t to get rid of any part, but to help the Self lead with understanding so each part can begin to feel safe, supported, and connected.

How IFS Can Support Healing

In therapy, IFS provides a gentle and respectful way to explore what’s happening inside. Instead of trying to get rid of a feeling we become curious about it.

This curiosity helps create space for compassion. As clients begin to understand their inner parts, those parts often begin to relax and heal. Over time, this process can reduce inner conflict, ease emotional pain, and increase self-connection.

Many people describe IFS as helping them feel more whole like all the pieces of themselves are finally allowed to work together instead of against each other.

What an IFS Session Might Look Like

An IFS-informed therapy session often includes moments of slowing down and noticing what’s happening internally. The therapist may guide you to connect with a specific feeling, voice, or image that shows up, and help you explore it with curiosity and care.

Clients often find that as they get to know their parts, new insights, emotions, and memories can emerge but in a way that feels supported and manageable. Each part is approached with respect for the role it’s played in helping you cope.

Bringing IFS Into Daily Life

You don’t have to be in therapy to start noticing your parts. A simple practice might be pausing during a stressful moment and asking yourself:

“What part of me is feeling this right now?”
“What does this part need?”
“Can I meet it with kindness?”

Even a few seconds of noticing can shift your relationship with yourself and begin to soften old patterns of self-criticism or avoidance.

Finding What Works for You

IFS reminds us that we all carry many different parts within us and that each one has a reason for being there. Healing isn’t about silencing these parts, but learning to listen to them with compassion and curiosity.

This post is written by our resident IFS specialist Dailyn Kernaghan- she would love to hear from you to help your explore parts work!

You can reach out with questions or for help determining next steps for you. Contact us using the form below, or visit our Therapists and Booking page.