Internal family systems therapy explained

There are times when it feels like you’re made up of many different selves. Some days, you feel confident and grounded. Other days, a part of you feels overwhelmed, anxious, or just exhausted.

Internal Family Systems therapy offers a gentle way of making sense of all those different parts inside you. Let’s explore what IFS therapy is, how it works, and whether it might be the right approach for you or someone you care about.

Defining IFS therapy

Internal Family Systems (IFS) therapy is a form of talk therapy that helps you explore the different parts within you and the ways they work together.

It was created by psychologist Richard Schwartz, who noticed in his work as a family therapist that people often described their inner experiences in terms of “parts.” He began to view the mind like a family, drawing on family systems theory where each part has its own protective role.

The internal family systems model is influenced by two key ideas. The first idea is that having multiple “parts” is a normal aspect of being human. Meanwhile, the second idea implies that every system is connected, so when one part changes, it can shift the whole system. Instead of avoiding the difficult parts, IFS helps you understand them and connect with your core Self.

Core concepts within IFS therapy

At its core, IFS therapy focuses on two concepts: the Self and the Parts.

The Self

IFS explains that every person has a core Self at their centre that stays whole and unharmed. This Self embodies your natural qualities, like compassion, confidence, curiosity and clarity. In therapy, the goal is to help you access this Self and use it to lead the internal system in a balanced and caring way.

The Parts

IFS sees each of us as made up of different parts, each with their own feelings, beliefs, and roles. There are three main types of IFS Parts therapy:

• Managers - these parts are responsible for maintaining your life control, protecting you from experiencing pain. They often drive perfectionism or over-planning to keep the system safe.

• Firefighters - these parts step in when emotional pain breaks through. They act quickly to distract you, sometimes in unhelpful ways such as overeating, overworking, or even using substances.

• Exiles - these vulnerable parts carry the weight of past trauma, shame, or fear. They often try to hide them away to avoid being overwhelmed.

How IFS therapy can help

IFS therapy can help with different mental health concerns and conditions. It’s been shown to help individuals dealing with complex trauma and PTSD, as well as adults with a history of childhood trauma. It’s known for its benefits for depression, anxiety, and emotional regulation.

IFS therapy is also known for helping people struggling with perfectionism, self-criticism, relationship struggles, identity concerns, and periods of emotional instability. And on top of that, there’s growing evidence that IFS can help improve how people relate to chronic pain and stress-related physical symptoms. This works by fostering greater self-compassion and reducing inner conflict.

How IFS therapy works in practice

Often, IFS therapy works by identifying your inner parts through thoughts, emotions, and physical sensations. Many therapists use IFS parts mapping to chart how these parts relate, making patterns and roles easier to see.

Your IFS therapist will also guide you to meet each part from your core Self, bringing curiosity and compassion to the process. This Self-led approach supports healing while sessions move at a pace that keeps your protective parts feeling safe.

IFS therapy combines several approaches to create a personalised process. Some IFS training can include:

• Exploring internal dialogue to better understand what different parts are saying.

• Guided imagery and visualisation to locate and connect with parts in a safe way.

• Direct access, which involves you or the therapist communicating with a part in a straightforward way.

• Keeping journals or creating diagrams to observe patterns and connections between your parts.

Some therapists also use Somatic IFS, which focuses on noticing sensations in your body as part of the process. This can help you connect with your parts in a deeper way, especially when it’s hard to put your feelings into words.

IFS therapy can be accessed in person or online. The only difference is that online or telehealth sessions use secure video platforms and sometimes digital tools such as online IFS meditations or shared diagrams that you can access remotely.

Common myths about IFS therapy

Because IFS therapy uses a different way of looking at the mind, there are a few misunderstandings about what it actually involves. Here are the most common ones:

Myth: Taking IFS therapy means you have multiple personalities

When people hear about IFS parts, they sometimes assume IFS is saying you have separate personalities, similar to Dissociative Identity Disorder DID.

🟣 The fact: IFS recognises that everyone has different aspects of themselves, such as protective or vulnerable parts, but they’re all part of one whole Self. It’s not about having multiple personalities. 

Myth: IFS therapy can only heal people with trauma

IFS is often praised for its impact in trauma therapy, which can make it seem like it’s only meant for people with severe trauma.

🟣 The fact: IFS is also helpful for everyday challenges like anxiety or depression, stress, relationship patterns, and self-criticism. Working with your inner parts can be highly beneficial even if you haven’t experienced major trauma.

Myth: IFS is a type of family counselling

The name “Internal Family Systems” often leads people to believe it’s a form of family or couples therapy.

🟣 The fact: IFS isn’t about working with your external family but the “internal family” of parts within your own mind.

How to start with self-guided IFS therapy?

There are ways to begin exploring IFS therapy on your own. A helpful first step is practising unblending, which means noticing when a part is taking over and creating a little space to see it more clearly. For example, if you’re nervous about meeting someone new, you might say, “There’s a part of me that feels shy right now.” Using language like this reminds you that the feeling is just one part of you, not all of who you are.

Another good practice to consider is guided IFS meditations, where you meet your parts in a calm and focused way. Start by inviting your protective parts, like managers, and share what they worry about or need. These practices strengthen your connection to your core Self and help some of your parts to feel heard.

IFS parts mapping is also a great psychology tool which can offer a more visual approach to self-guided therapy. Sketch out the different parts of yourself and note their roles, feelings, and triggers, and from there, you’ll begin to see how they interact as a system, building clarity and compassion over time.

Work with a therapist, one step at a time

Exploring your inner world on your own can be a meaningful first step, but one of the key benefits of seeing a psychologist trained in IFS is the guidance and safety they provide that self-directed work often cannot. 

A therapist is skilled at recognising when protective parts feel anxious or hesitant and can help you move at a pace that feels right for your system. They know how to create a secure environment where even the most vulnerable parts feel safe enough to be heard. Therapists and psychologists can also help you notice blind spots, offer different techniques when you feel stuck, and guide you through processes in a way that feels steady and grounded.

Moving forward

Internal Family Systems therapy offers a gentle way to understand and accept the different parts of yourself. By connecting with your core Self, IFS helps bring balance and compassion to your inner world while turning self-criticism into understanding.

Whether facing trauma or everyday stress, IFS provides tools to build trust within yourself and heal from the inside out. With self-guided practices or the support of a therapist, it shows that every part of you has value and a story worth hearing.

References:

• Australian Psychological Society. (2022). Internal family systems therapy highlights. InPsych 2022, Volume 44. Retrieved from psychology.org.au/for-members/publications/inpsych/2022/winter-2022/internal-family-systems-therapy

• Earleywine, M., Oliva, A.B., De Leo, J.A., & Banks, Robyn. (2025). An examination of internal family systems interventions for trauma with implications for ethical psychedelic-assisted treatment. Journal of psychedelic studies, 9(1), 51-58. https://doi.org/10.1556/2054.2024.00265 

• Haddock, S. A., Weiler, L. M., Trump, L. J., & Henry, K. L. (2017). The efficacy of internal family systems therapy in the treatment of depression among female college students: A pilot study. Journal of marital and family therapy, 43(1), 131–144. https://doi.org/10.1111/jmft.12184

• Shadick, N.A., Sowell, N.F.,  Frits, M.L., Hoffman, S.M., Hartz, S.A., Booth, F.D., Sweezy, M., Rogers, P.R., Dubin, R.L., Atkinson, J.C., Friedman, A.L., Augusto, F., Iannaccone, C.K., Fossel, A.H., Quinn, G., Cui, J., Losina, E., & Schwartz, R.C. (2013). A randomized controlled trial of an internal family systems-based psychotherapeutic intervention on outcomes in rheumatoid arthritis: A proof-of-concept study. The journal of rheumatology, 40(11), 1831-1841. https://doi.org/10.3899/jrheum.121465