When exploring online therapy options, the sheer number of acronyms and therapeutic approaches can feel overwhelming. At Talk Online Counselling, we aim to make the process clearer by breaking down the psychological techniques we use. In this article, we’ll dive into Internal Family Systems (IFS) therapy. Let’s explore what it is and how it could be a transformative tool for personal growth and healing.
What Is IFS Therapy?
Internal Family Systems (IFS) therapy is a type of psychotherapy that helps people understand the different parts of their inner selves. These parts are called “sub-personalities,”and include both wounded and protective aspects of the mind. Wounded parts hold painful emotions like anger, shame, or sadness. Protective parts step in to shield the person from these feelings. Protective parts often appear when trying to control situations or suppress emotions.
IFS was created by psychologist Richard Schwartz. While working as a family therapist, he noticed a pattern in how people talked about their inner lives. Many would describe different “parts” of themselves, often feeling torn between them. Schwartz began to think of the mind like a family, with parts interacting like family members who sometimes get along and sometimes don’t. This idea became the foundation of IFS therapy.
At the center of IFS therapy is the idea of the core Self. The Self is the calm, confident, and compassionate part of every person. When the Self takes the lead, it can help the other parts work together in harmony. However, these parts are often in conflict with each other or with the Self. For example, a protective part might clash with a wounded part, causing stress and emotional struggles. IFS therapy helps people heal their wounded parts and create balance by improving how the parts relate to one another and to the Self.
One of the unique things about IFS therapy is that it doesn’t label any part as bad or wrong. Even parts that seem harmful or unhelpful are seen as trying to protect the person in some way. By approaching all parts with curiosity and kindness, IFS helps people understand themselves better and heal from within. (Sykes et al., 2024)
What Is Internal Family Systems Therapy Used For?
IFS therapy is widely used to address a variety of mental health concerns, making it a valuable option for many people seeking help. This therapy is often applied to treat:
- Depression
- Anxiety and panic attacks
- Phobias
- Trauma and PTSD
- Addiction and substance use issues
- Physical health conditions (such as rheumatoid arthritis, where emotional stress may contribute to symptoms)
- Overall functioning and emotional well-being
In addition, IFS is useful for addressing relationship challenges, enhancing self-esteem, and improving emotional regulation. By focusing on both protective and wounded parts of the mind, IFS helps individuals dig deeper into the origins of their struggles. Instead of only addressing surface-level symptoms, this approach aims to resolve the underlying causes.
While IFS is effective for a broad range of issues, it is not always suitable for everyone. For people with severe mental illnesses that involve psychosis or paranoia, such as schizophrenia, the idea of having “parts” may not be helpful and could even be counterproductive. (Brenner, Schwartz, & Becker, 2023)
Benefits of Internal Family Systems Therapy
IFS therapy offers a compassionate and transformative approach to personal healing and growth. By focusing on the interplay of our internal parts and the core Self, it fosters deep understanding and sustainable change. Here are some of the key benefits of this powerful therapeutic approach:
Healing Through Compassion
IFS helps individuals develop self-compassion by recognizing the intentions behind their internal conflicts. Many behaviors or emotions that seem negative (like self-criticism, fear, or avoidance) are reframed as protective efforts by certain parts of the self. For example, a part that enforces strict eating rules may actually be trying to create a sense of control, while another part may rebel through binge eating as a way of self-soothing. Rather than judging these behaviors, IFS encourages curiosity and understanding. This allows individuals to appreciate their protective functions and reduce feelings of shame.
Deep Inner Healing
This approach goes beyond surface-level symptom management by addressing wounded parts of the self that often carry unresolved trauma or pain. These parts, which might manifest as feelings of anger, shame, or sadness, are guided toward healing. By nurturing these vulnerable feelings, individuals can release long-held burdens and experience emotional relief.
Improved Relationships
When inner conflict decreases, external relationships often improve. IFS helps individuals achieve greater emotional balance, making it easier to connect with others. Through internal harmony, people become less reactive and better able to navigate interpersonal challenges.
Sustainable Change
At the heart of IFS therapy is the belief in the core Self. This core Self is a calm, compassionate, and confident state that can guide the entire internal system. Strengthening the connection to the Self allows individuals to create lasting resilience and a greater sense of peace. This inner alignment can create lasting change, rather than temporary fixes.
Non-Pathologizing Approach
IFS views all parts of a person as having valuable roles, even when their actions seem harmful or maladaptive. For instance, compulsive behaviors like substance use, negative self-talk, or impulsive actions are seen as attempts to protect the individual in challenging moments. By exploring these behaviors with curiosity, IFS uncovers their underlying purposes. This allows for healthier ways to meet those needs.
Creating Space for the Self
Similar to how a family therapist helps family members communicate and support one another, an IFS therapist works to create balance among the internal parts. By helping these parts feel heard and understood, space is opened for the Self to take the lead. This process fosters a sense of inner calm, clarity, and control.
Whether addressing shame, compulsive behaviors, or emotional distress, IFS creates a safe environment for change without challenging the validity of personal experiences. This approach allows healing to arise naturally from within, making it a uniquely empowering framework for transformation.
Is IFS Therapy Effective?
Research suggests that Internal Family Systems (IFS) therapy may be an effective way to improve both mental and physical health. A study published in The Journal of Rheumatology explored how IFS therapy could benefit people with rheumatoid arthritis (RA). RA is a chronic condition that causes joint pain and inflammation. Led by experts in psychology and rheumatology, this study compared two groups: one received 9 months of IFS therapy, while the other received educational materials about managing RA.
The results were encouraging:
- Less Pain: People in the IFS group reported significantly lower overall pain levels compared to the control group. These improvements lasted for a full year after the therapy ended.
- Better Physical Functioning: Participants in the IFS group also experienced greater ease in completing everyday tasks, showing meaningful improvements in their physical functioning.
- Boosted Mental Health: The IFS group saw lasting benefits in their emotional well-being, with reductions in depressive symptoms and increased self-compassion, helping them feel more at ease with themselves.
While the study didn’t find major changes in anxiety or the underlying RA disease activity, the improvements in pain relief, emotional health, and physical functioning suggest that IFS therapy can be a valuable addition to traditional medical treatments. Participants were highly engaged in the program, with 82% completing the therapy, which shows how approachable and effective the IFS model can be. (Shadick et al., 2013)
Get Started With IFS Therapy at Talk Online Counselling BC
If you’re looking for Internal Family Systems (IFS) therapy, online therapy makes it easy and convenient. Talk Online Counselling BC has several therapists trained in IFS therapy, ready to help you work through your emotions and find healing. You can have sessions from the comfort of your home, with the peace of mind that everything is confidential and secure. Whether you’re facing mental health challenges or just looking for personal growth, our online IFS therapy is here to support you every step of the way.
Getting started is simple! You can schedule an initial consultation with one of our IFS-trained therapists to discuss your goals, challenges, and expectations. During your first session, you’ll explore how IFS therapy can address your unique needs and help you create positive change. Taking this first step is a great way to begin your journey toward inner harmony and emotional healing. Reach out to Talk Online Counselling BC today and start the path to a healthier, more balanced you.
References:
- Sykes, C., Sweezy, M., Burris, C., Schwartz, R. C., Herbine-Blank, T., Gell, L., McConnell, S., Anderson, F. G., Seligman, C., LaCroix, M., Johnson, S., Locke, K. A., Davidheiser, A., & Pastor, M. (2024, November 7). Unburdening trauma: A retreat on legacy healing. What is Internal Family Systems? | IFS Institute. https://ifs-institute.com/
- Brenner, E. G., Schwartz, R. C., & Becker, C. (2023). Development of the internal family systems model: Honoring contributions from family systems therapies. Family Process, 62, 1290–1306.
- Shadick, N. A., Sowell, N. F., Frits, M. L., Hoffman, S. M., Hartz, S. A., Booth, F. D., Sweezy, M., Rogers, P. R., Dubin, R. L., Atkinson, J. C., Friedman, A. L., Augusto, F., Iannaccone, C. K., Fossel, A. H., Quinn, G., Cui, J., Losina, E., & Schwartz, R. C. (2013). The Journal of Rheumatology, 40(8), 1290–1306. https://doi.org/jrheum.121465
