What is IFS (Internal Family Systems), and how can it help me?

IFS is a therapy that helps you get to know the different “parts” inside of you—the voices, feelings, or reactions that sometimes seem to be in conflict.

You might notice, for example, that one part of you wants to move forward in life, but another part feels afraid and holds you back. Or maybe there’s a critical inner voice, a perfectionist, or a part that shuts down when you’re overwhelmed. IFS sees all of these as parts of you that are trying—often in the only way they know how—to help or protect you.

Even though these parts can sometimes cause distress, IFS helps you approach them with curiosity and compassion so they can begin to heal. The goal is to help your calm, wise inner “Self” take the lead in your life.

What is Somatic IFS?

Somatic IFS brings the body into the process. It recognizes that your parts also show up through sensations, tension, posture, or pain. By tuning into your body’s signals, you can connect more deeply with your parts and support healing not just emotionally, but physically too.

In therapy, you’ll learn to:

• Recognize and name your parts. You’ll begin noticing when a part of you is feeling anxious, angry, shut down, or reactive—and gently explore where it comes from and what it needs.

• Unblend from your parts. Instead of getting overwhelmed or overtaken by a part (like a flood of shame or panic), you’ll practice stepping back and observing that part with kindness. This gives you space to respond from a calmer, more centered place.

• Access your “Self.” This is the calm, confident, compassionate core of you. IFS helps you spend more time leading from this grounded place inside—so your parts don’t have to take over or protect in ways that are no longer helpful.

What happens in sessions?

Your therapist might guide you to:

• Pause and notice what’s happening inside—thoughts, emotions, or physical sensations.

• Gently connect with a part of you that’s showing up (like fear, anger, or numbness) and listen to what it’s trying to tell you.

• Offer that part some care, compassion, or understanding from your "Self."

• Begin healing old pain that your parts may be carrying—often related to past trauma or unmet needs.

IFS and Somatic IFS help you develop a more peaceful, compassionate relationship with yourself. By understanding and healing the different parts inside you, you can feel more whole, grounded, and in control of your emotional life.