Exploring Different Types of Therapy: What Is IFS?
In this new series we will walk you through different types of therapy!
When it comes to mental health, there’s no one-size-fits-all solution. Just as every person is unique, so too are the approaches that therapists use to help people heal and grow. IFS, or Internal Family Systems is an evidence-based and compassionate therapeutic approach that can be helpful for trauma, anxiety, depression, PTSD, relationship issues, low self esteem, and even addiction. Let’s take a closer look at IFS.
What Is IFS?
IFS stands for Internal Family Systems. It was developed in the 1980s by Dr. Richard Schwartz, a therapist who began noticing that his clients often spoke about “parts” of themselves—like an inner critic, a wounded child, or a part that’s always trying to please others.
IFS is based on the idea that every person is made up of multiple parts, and at the center of it all is the Self—a calm, compassionate core that has the capacity to lead and heal from within.
Key Concepts of IFS
To understand how IFS works, here are a few central ideas:
1. Parts Are Not the Problem
In IFS, there are no bad parts. Even the ones that seem destructive—like an angry outburst or a self-sabotaging behavior—are doing their best to protect us in some way. Instead of trying to eliminate these parts, IFS seeks to understand and heal them.
2. The Self Is Central
IFS operates on the belief that everyone has a Self—a core essence that is naturally calm, curious, compassionate, and capable of leading inner healing. When you are “in Self,” you feel grounded and clear-headed.
3. Three Main Types of Parts
IFS often works with three broad categories of parts:
Exiles – These are wounded parts of us, often carrying pain, shame, or trauma from the past.
Managers – These parts try to keep us in control and protect us from feeling the pain of the exiles.
Firefighters – When exiles break through, firefighters step in to distract or numb us—sometimes through behaviors like overeating, substance use, or dissociation.
What Happens in an IFS Session?
An IFS therapy session is less about talking through events and more about turning inward. A therapist might guide you to focus on a particular feeling or behavior, and then invite you to “get to know” the part of you that’s behind it.
For example, if you're struggling with perfectionism, your therapist might help you explore the perfectionist part—what it's afraid would happen if it let go, when it first showed up, and what it’s trying to protect.
This internal dialogue, guided by curiosity instead of judgment, can lead to insight and transformation. Over time, parts that once acted out of fear or pain can relax—and trust the Self to take the lead. IFS teaches us to be our own healer by putting us in touch with the Self.
Why People Choose IFS
IFS can be helpful for a wide range of mental health challenges. People often choose IFS because it doesn’t label thoughts or behaviors as disorders, it empowers the person to build a relationship to their inner world, and it’s led with compassion and connection.
