What Is Internal Family Systems (IFS) Therapy?
Have you ever felt torn between two opposing urges—like part of you wants to say yes, but another part is screaming no? Or found yourself stuck in a spiral of self-criticism you can't quite shake? Internal Family Systems (IFS) therapy offers a compassionate framework for understanding these internal conflicts—not as signs of brokenness, but as evidence of a rich and complex inner world that’s trying to help you survive and thrive.
IFS is a powerful therapeutic approach that helps us get to know the different "parts" within us—and how each of those parts is doing its best to keep us safe. With curiosity and care, IFS invites us to build relationships with these parts so that healing can unfold from the inside out.
IFS therapy is grounded in the idea that we all have an inner system made up of different parts. You might already be familiar with this without even realizing it. Have you ever said, "Part of me wants to do this, but another part is scared"? That language speaks to something very real. We carry a whole internal world inside of us: protective parts, wounded parts, striving parts, skeptical parts, playful parts. None of them are bad or broken. They all have a story.
The Basics of IFS
IFS was developed by Dr. Richard Schwartz and is based on the understanding that the mind is naturally multiple, and that this multiplicity is not pathological—it's human. In IFS, we work with three broad types of parts:
Exiles: Often young, vulnerable parts that carry pain, shame, or trauma from the past.
Protectors: These come in two forms. Managers try to keep us in control and avoid emotional pain (like the perfectionist or the overthinker), while firefighters try to put out emotional flare-ups, often through impulsive or numbing behaviors.
Self: At the core of each person is the Self—a calm, compassionate, grounded presence that can help care for all parts.
IFS helps us access the Self so that we can build relationships with our parts, rather than being overwhelmed or dominated by them.
Why People Choose IFS
Clients are often drawn to IFS when traditional talk therapy hasn't quite reached the deeper layers of their experience. If you've ever felt stuck in self-criticism, repeated patterns, or emotional overwhelm, IFS offers a new way in. It honors the wisdom of your internal world and trusts that your system has the capacity to heal when it feels safe and seen.
At Rooted Therapy, we often use IFS with clients who are navigating trauma, anxiety, depression, grief, and challenges around identity and relationships. It's a gentle but powerful approach that invites every part of you to come forward at its own pace.
What to Expect in IFS Work
IFS is collaborative. You're never forced to "go somewhere" you're not ready to go. Instead, we get curious together. We might notice a critical voice that shows up, explore when it first appeared in your life, and understand what it's trying to protect you from. Over time, as trust builds, these parts often begin to soften. They don't have to work so hard when they know someone is finally listening.
A Different Way of Relating to Yourself
One of the most beautiful things about IFS is how it shifts your relationship with yourself. Instead of judging your anxiety or trying to push past your sadness, you learn how to listen to those parts with compassion. Healing doesn't mean getting rid of parts—it means building relationships with them.
If you're curious about IFS or wondering if it might be a fit for you, we're here to help you explore that. At Rooted Therapy, you're welcome to bring all your parts with you.