Internal Family Systems (IFS) Therapy
Understanding yourself, one part at a time
Developed in the 1980s by family therapist Dr. Richard Schwartz, Internal Family Systems (IFS) is a compassionate, evidence-based model that views the mind as an inner system made up of “parts.”
You might recognise parts in yourself like:
a part that works hard to keep things together,
a part that feels overwhelmed,
a part that worries about being judged,
a part that carries old emotional pain,
or a part that steps in quickly to protect you.
In IFS, all parts are welcome. Each of these parts, including inner critics, protectors, and younger, wounded parts carrying pain, hold their own feelings, beliefs, and intentions. They each have a positive intention, even when their strategies create difficulty. Rather than seeing these internal parts as problems, IFS understands them as protective responses shaped by past experiences.
At the heart of IFS is the belief that everyone has a core Self that is calm, curious, confident, and capable of healing. From this place, you can build a trusting relationship with your parts, helping them feel seen, supported, and eventually unburdened.
IFS is increasingly recognised in clinical research, with studies showing its effectiveness for trauma, anxiety, depression, PTSD, and complex relational wounds. It is also used in several specialist settings, including trauma treatment programmes, medical systems, and community mental health services. The model’s growing evidence base reflects what many clients experience: when parts are understood rather than fought against, genuine change becomes possible.
IFS offers a gentle yet powerful way of working. By getting to know the parts of you that feel overwhelmed, critical, reactive, or afraid, and by supporting the parts that carry your deepest hurts, you can begin to shift longstanding patterns, soften inner conflict, and move toward greater clarity, confidence, and self-compassion.
Is IFS right for you?
You might benefit from IFS if you:
Feel stuck in long-standing patterns of anxiety, low mood, or self-doubt
Struggle with relational or attachment trauma
Experience intense inner conflict or self-criticism
Want to feel more grounded, resilient, and connected to yourself
IFS is suitable whether you’re seeking therapy for specific challenges or simply want to deeply explore your inner world.
How we work together
In our sessions, we’ll gently explore the parts of you that carry pain, fear, or protective strategies. By listening, acknowledging, and working with these parts, you’ll develop a stronger, more compassionate relationship with yourself.
I combine IFS with my wider Integrative training, using creative tools like imagery, drawing, and dreams when helpful. Each session is tailored to your pace, needs, and goals, creating a safe space to heal and grow.
What you can expect
Greater self-awareness and understanding of your inner parts
Tools to soothe inner critics and reduce self-judgment
Increased resilience, confidence, and clarity
A more compassionate and connected relationship with yourself