A compassionate approach to healing that reduces shame and builds understanding around unhelpful behaviors, or “parts.”
Common Parts
The Inner Critic
That harsh voice that judges you. It developed to try to prevent failure or rejection by making you “perfect.”
The Anxious Part
Always scanning for danger, trying to keep you safe by worrying about everything that could go wrong.
The Numbing Part
Uses substances, food, doom-scrolling or other distractions to protect you from feeling overwhelming emotions.
The People-Pleaser
Puts everyone else first to avoid conflict or abandonment, at your own expense.
What are “parts?”
We all have parts. Think about times when you’ve felt conflicted—part of you wants to do one thing, while another part wants something else. That’s your parts talking.
These parts develop throughout your life, especially in response to pain, trauma, or difficult experiences. They take on roles to protect you, even if their methods don’t always serve you well anymore.
Your True Self
At your core—beneath all the protective parts—is what IFS calls “Self.” This is the part of you that’s naturally calm, curious, compassionate, and confident. It’s always there, even when your parts are activated.
The goal of IFS therapy is to help you access your Self more often, so you can lead your internal system with wisdom and compassion.
How IFS Therapy Works
1
Notice your parts
We identify the different parts within you and what roles they play. You’ll begin to see patterns in your thoughts and behaviors.
2
Get curious
Instead of fighting or judging these parts, we approach them with curiosity and compassion. What are they trying to protect you from?
3
Heal & transform
When parts feel heard and understood, they naturally become willing to change. You develop healthier ways of coping and responding.
Understand the parts driving these feelings and learn to respond with compassion instead of judgment.
Substance Use & Addiction
Explore what your addictive parts are trying to protect you from and find healthier coping strategies.
Relationship Challenges
Recognize the parts that get triggered in relationships and communicate more authentically.
Trauma & PTSD
Gently work with parts that carry painful memories, helping them heal at their own pace.
Self-Criticism & Shame
Transform your inner critic into an ally and develop genuine self-compassion.
Life Transitions
Navigate change with greater ease by understanding how different parts respond to uncertainty.
Understanding Internal Family Systems (IFS)
Internal Family Systems (IFS) is a therapeutic approach that views your mind not as one unified thing, but as a collection of different “parts”—each with its own perspective, feelings, and role in your life.
Rather than labeling your struggles as problems or disorders, IFS recognizes that behaviors like anxiety, substance use, or self-criticism are actually protective strategies developed by parts of you trying to keep you safe.
Want to learn more?
The IFS Institute’s founder explains how this groundbreaking approach works
Challis Popkey 