What is Internal Family Systems (IFS) therapy?

According to the founder Dr. Richard Schwartz, IFS is a transformative tool that conceives of every human being as a system of protective and wounded inner parts led by a core Self. We believe the mind is naturally multiple and that is a good thing. Just like members of a family, inner parts are forced from their valuable states into extreme roles within us. Self is in everyone. It can’t be damaged. It knows how to heal. 

IFS is frequently used as an evidence-based psychotherapy, helping people heal by accessing and healing their protective and wounded inner parts. IFS creates inner and outer connectedness by helping people first access their Self and, from that core, come to understand and heal their parts.  

But IFS is much more than a non-pathologizing evidence-based psychotherapy to be used in a clinical setting. It is also a way of understanding personal and intimate relationships and stepping into life with the 8 Cs: confidence, calm, compassion, courage, creativity, clarity, curiosity, and connectedness. Professionals from many different backgrounds such as, but not limited to, body workers, legal mediation, school administration, life coaches, and religious leaders may utilize IFS to inform and guide their work. Our growing list of educational programs aims to serve not only therapists but the wider public and other professions.  The mission of IFS Institute is to bring more Self leadership to the world.

Richard Schwartz began his career as a systemic family therapist and an academic. Grounded in systems thinking, Dr. Schwartz developed Internal Family Systems (IFS) in response to clients’ descriptions of various parts within themselves. He focused on the relationships among these parts and noticed that there were systemic patterns to the way they were organized across clients. He also found that when the clients’ parts felt safe and were allowed to relax, the clients would experience spontaneously the qualities of confidence, openness, and compassion that Dr. Schwartz came to call the Self. He found that when in that state of Self, clients would know how to heal their parts.

How IFS Works:

  1. Identifying Parts – IFS views the mind as having different subpersonalities or "parts," which can include:

    • Exiles – These are wounded parts that carry deep pain, fear, or shame, often from past trauma.

    • Managers – These parts work to keep the person functioning and prevent painful emotions from surfacing.

    • Firefighters – These parts react when exiles' pain emerges, often using impulsive or protective behaviors like addiction or avoidance.

  2. Building Awareness & Compassion – The therapist helps the client become aware of these parts, understand their roles, and develop a compassionate relationship with them.

  3. Accessing the Self – The goal is to help the client operate from their core "Self," which is calm, confident, and capable of healing wounded parts.

  4. Healing & Integration – Once the Self is leading, the person can work with their wounded parts, releasing burdens and transforming inner conflicts into balance and harmony.

What can IFS help with?

Trauma & PTSD – Helps process and heal past wounds, including childhood trauma, abuse, and systemic oppression-related trauma.

Anxiety & Depression – Supports individuals in understanding and soothing anxious or self-critical parts.

Grief & Loss – Provides a framework to process emotions related to loss and bereavement.

Self-Esteem Issues – Encourages self-compassion and healing for parts that hold shame or unworthiness.

Relationship Challenges – Helps improve communication and emotional regulation by addressing protective patterns.

Addiction & Compulsive Behaviors – Works with the parts that use substances or behaviors as coping mechanisms.

Chronic Stress & Burnout – Helps individuals reconnect with their inner strengths and find balance.

Identity Exploration & Personal Growth – Supports self-discovery, confidence, and inner harmony.

Why do we use IFS?

We use Internal Family Systems (IFS) therapy because it provides a compassionate, non-pathologizing, and effective approach to healing emotional wounds and creating inner harmony. IFS helps individuals understand and transform their internal world by working with different “parts” of themselves while accessing their core Self, which is naturally wise, calm, and healing.

  • It offers a gentle and respectful way to work through deep emotional pain.

  • It encourages self-leadership rather than reliance on external validation.

  • It provides a structured yet flexible approach that adapts to individual needs.

IFS is widely used because it helps people move from self-judgment and emotional pain to a place of inner balance, healing, and empowerment. Our team has undergone extensive training in IFS and Parts Work through various programs, including PESI training with Frank Anderson, Richard Schwartz, and Francis Booth, as well as continuing education training with Dr. Daphne Fatter. Jenine Stallings is trained in Level 1 and Level 2 IFS through the IFS Institute and is currently working towards certification.

Let us support you in changing the direction of your life.

If you’re interested in IFS therapy and looking for a therapist who can help you, please call 804-592-6620 or email us for your free, 15-minute consultation to see how our clinicians trained in Internal Family Systems (IFS) may be able to help you.