Internal Family Systems (IFS) therapy Overview

Written By Steve Drzewoszewski

What Is IFS Therapy?

Internal Family Systems (IFS) therapy is a collaborative, evidence-based psychotherapy model that helps people understand and heal the different “parts” within their internal world. Rather than focusing on fixing symptoms, IFS aims to help clients relate compassionately to all aspects of themselves. IFS Institute+1

At its core, IFS assumes:

  • The mind consists of many “parts” — different sub-personalities with distinct feelings, beliefs, and roles. Psychology Today

  • These parts are all trying to help in their own way — even if their strategies sometimes create conflict or distress. PositivePsychology.com

  • There is a central, calm, compassionate Self that can lead the internal system and facilitate healing and harmony. ATTC Network

This approach invites curiosity and compassion toward all parts, rather than judgment or suppression.

Key Concepts Explained Simply

1. Parts

IFS organizes internal experiences into categories:

Protectors

  • Managers: Parts that try to keep you safe and in control (e.g., perfectionist, critic).

  • Firefighters: Reactive protectors that jump in when distress surfaces (e.g., numbing behaviors).

Exiles

  • Parts holding pain, fear, shame, or trauma memories — often pushed away to protect you emotionally. ATTC Network

Every part has a positive intention — even if its strategy causes stress. Psychology Today

2. The Self

The Self isn’t a part — it’s your core essence, marked by:

  • Calmness

  • Curiosity

  • Compassion

  • Confidence

  • Clarity and connectedness

When you operate from Self, you can presence-fully relate to your parts instead of being overwhelmed by them. ATTC Network

What Happens in IFS Therapy

In an IFS session, a therapist will:

  1. Help you identify a part that’s showing up (thoughts, urges, emotions).

  2. Support you to connect with that part from a calm, curious place (the Self).

  3. Listen to the part’s story and role — why it tries to help or protect you.

  4. Work toward “unburdening” parts — easing painful beliefs or extreme roles they’ve taken on.

  5. Foster Self-leadership where the Self guides internal decisions. ChoosingTherapy.com+1

Therapy is collaborative and paced according to your comfort and readiness. Good Woman Therapy

What Clients Often Experience

Clients commonly report:

  • Better understanding of internal conflicts

  • Increased self-compassion

  • Less critical internal dialogue

  • More emotional resilience and freedom

  • Stronger self-leadership and inner harmony PositivePsychology.com

Sessions can be emotionally engaging, and strong feelings can emerge as parts reveal their roles and histories. This is normal and part of the healing process. Robyn Sonnier, LPC, LLC

What to Expect Practically

  • No set number of sessions — therapy duration depends on your goals and pace. ChoosingTherapy.com

  • You remain in control — you choose what parts to explore and how fast to go. Good Woman Therapy

  • The therapist acts as a guide — helping you relate to parts safely and constructively. Aspire Counseling

Helpful Website Resources

Here are some excellent places to learn more before beginning IFS:

📚 Official & Educational

Therapy Guides

Client-Friendly Resource Pages

Intro Video Overview

  • Intro to IFS Therapy (YouTube) — basic explanation of parts work
    (Search “What is IFS Therapy Intro Internal Family Systems” — e.g., videos by Dr. Tori Olds) youtube.com

Steve Drzewoszewski
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