Understanding Internal Family Systems

A compassionate approach to understanding your inner world

What Is Internal Family Systems?

Internal Family Systems, or IFS, is a therapeutic approach that views the mind as made up of different “parts,” each with its own role, feelings, and way of trying to help or protect you. You might notice a part that is highly self-critical, a part that avoids conflict, or a part that carries pain from an earlier time in your life.

At the center of this model is what IFS calls Self, a core sense of calm, curiosity, and compassion that is present in everyone. The goal of IFS is not to get rid of any part, but to help your parts trust that Self can lead, so they no longer have to work so hard on their own.

IFS was developed by family therapist Dr. Richard C. Schwartz in the 1980s, growing out of his work with clients and their internal experiences of multiplicity.

How Does It Work?

In IFS, your therapist helps you turn inward and get curious about the different parts that show up in your life, especially the ones connected to patterns you want to change. Rather than judging or trying to push a part away, you learn to approach it with curiosity, asking what it is trying to do for you and what it is afraid would happen if it stopped.

Over time, this process helps parts that carry pain, fear, or shame feel less alone, and helps protective parts relax their grip because they trust that Self is present and capable. Many clients describe this as feeling more internally unified and less at war with themselves.

What Can IFS Help With?

  • Self-criticism and harsh inner dialogue

  • Inner conflict and feeling pulled in different directions

  • The lasting effects of past experiences

  • Anxiety, avoidance, and people-pleasing patterns

  • Difficulty feeling grounded, calm, or connected to yourself

What to Expect in a Session

IFS sessions are gentle and paced to your comfort. Your therapist will guide you to notice what is present internally and get curious about it, rather than directing you toward a fixed script. You remain in control of the process throughout, and can pause or shift focus at any time.

Is This Right for You?

Speak with your therapist to find out whether IFS may be a good fit for your treatment.

Questions? Contact us at (209) 659-3350 or visit familylegacytherapy.com to learn more or schedule an appointment.