Internal Family Systems (IFS-informed)
A parts-based approach that helps understand inner patterns and conflicting feelings.
Internal Family Systems (IFS), developed by Richard Schwartz, is a model that understands the mind as containing multiple distinct 'parts' — each with their own perspectives, roles, and feelings. Much of our inner conflict, self-criticism, and stuck patterns can be understood as parts in tension with each other. IFS work focuses on developing a compassionate relationship with these parts rather than fighting or suppressing them.
A parts-based model for understanding inner conflict, self-criticism, and recurring patterns.
What to expect: Sessions are typically 50–60 minutes. The work involves getting to know specific parts — often through imagery or felt sense — and developing a relationship with them. It is a slow and exploratory process. Practitioners vary in how strictly they follow the IFS protocol; some integrate it with other approaches. IFS is a longer-term process for most people. After 8–12 sessions, it is worth having an honest conversation with your practitioner about what is shifting — which parts have you connected with, what has become easier, and what still feels out of reach.
Good fit for: You are curious about your inner landscape and open to an exploratory process, Self-criticism or shame is a central concern, You want a model that frames inner conflict with compassion rather than pathology, You have done some therapy work and want to go deeper
Explore for: Inner criticism, shame, or harsh self-judgment, Conflicting feelings that make decisions difficult, Patterns that repeat despite wanting to change them, Low self-esteem or a sense of being fundamentally flawed, Wanting to understand yourself in a more compassionate way
Not the right fit if: You want structured, skills-based or directive coaching, You are in acute crisis, You are uncomfortable with imagery-based or introspective work, You want a quick, solution-focused approach
How to choose a practitioner: Look for practitioners trained through the IFS Institute (Level 1 minimum) Ask whether they are IFS-informed or fully trained — there is a meaningful difference in depth Choose someone who feels genuinely present and curious rather than following a rigid script
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