What Is Internal Family Systems (IFS) Therapy — and How Does It Work?

Your Mind Isn’t One Single Voice

Ever think, “Part of me wants to do this… but another part really doesn’t”? That tug-of-war? That’s your inner world speaking, and it’s the landscape of IFS therapy.

We all live in systems—families, workplaces, friend groups. Each system has members, roles, and dynamics, and it only functions well when everyone is understood and cooperating. Your mind works the same way. Inside you are multiple “parts,” each with its own perspective, feelings, and responsibilities. Some are protective, some vulnerable, some highly critical, and some just want a nap. When these parts get along, life flows more smoothly. When they clash, it can feel like chaos under the hood.

The Idea Behind IFS

IFS was developed in the 1980s by Dr. Richard Schwartz, a systemic family therapist. He noticed clients often described their inner experiences as different "parts." Tracking these internal dynamics was like tracking relationships in a family session—and Schwartz realised these inner relationships formed systemic patterns, like an “inner family.”

He discovered that when clients could relate to their conflicting parts with curiosity and compassion, they would access a core state he called Self—a calm, confident, and compassionate presence. Other traditions might call it your soul, your essence, or your core. Think of it as that unshakable you, the version of yourself you feel when you’re most in flow. When your Self leads the system, even the most stubborn or protective parts can relax, feel heard, and be supported.

A Peek Into an IFS Session

What happens in a session? You might notice a feeling, an image, or a little “character” popping up. Some clients see their parts; others simply sense them. However they arrive, this is a part saying, “Hello, I exist!”

Maybe it’s a critical part tapping impatiently, or a tender part feeling shy and small. In sessions, we spend time listening, asking what each part needs, and letting them know they’ve been seen.

Even the parts that annoy or scare us have positive intentions. As Schwartz says, there are no bad parts—just parts trying to protect you in the best way they know. Recognizing their intentions can feel profoundly relieving—and surprisingly liberating.

IFS can help with trauma, anxiety, depression, self-esteem struggles, and major life transitions. It’s also useful if you want to understand yourself better, relate more kindly to your inner world, or boost creativity and self-awareness.

The goal of IFS isn’t to “fix” or get rid of any part. It’s about helping your Self become a wise, compassionate leader of your internal system. When your parts trust your Self, things shift. You feel more integrated, present, and accepting of yourself.

Curious to Learn More?

If this resonates, you might enjoy my post on why working with your parts can feel a little weird (but in a good way!). Or, if you’re considering therapy, read about how I work with clients using IFS.

Getting to know your parts can deepen self-understanding, foster inner harmony, and strengthen your connection to yourself—making it a journey worth taking.