Internal Family Systems (IFS) Therapy

A gentle way of understanding the parts of you that learned to protect you.

There are times when your inner world feels crowded — competing impulses, strong reactions, familiar patterns that don’t seem to respond to insight alone. You may understand why something is happening and still feel unable to change it. Internal Family Systems therapy offers a different way of listening inward — one that is curious, compassionate, and grounded in respect for your nervous system.

Internal Family Systems (IFS) therapy is an evidence-based, experiential approach that helps you understand and relate differently to the many parts that make up your inner world.

What Is Internal Family Systems Therapy?

IFS is based on the understanding that the mind is naturally made up of different parts — inner voices, emotions, beliefs, and strategies that developed in response to life experiences.

Some parts work hard to manage daily life, others try to protect you from pain, and some carry the weight of earlier wounds. Even the parts that feel frustrating or self-critical often formed with the intention of keeping you safe.

Rather than trying to eliminate or override these parts, IFS therapy helps you get to know them — slowly, respectfully, and without judgment.

How Parts Show Up in Therapy

Some of the experiences clients often bring into IFS therapy include:

An inner critic that feels harsh or relentless
A part that stays busy, productive, or in control
A part that avoids, numbs, or disconnects when things feel overwhelming
Younger parts that hold fear, grief, shame, or unmet needs
A sense of internal conflict — wanting change while also feeling stuck

This is not a sign that something is wrong.
It’s a sign that your system adapted.

The Role of Self in IFS Therapy

At the center of IFS is the concept of Self — not as a part to achieve, but as a natural state of presence that exists within everyone.

Self is characterized by qualities like calm, curiosity, compassion, and clarity. In IFS therapy, we don’t force these qualities — we create the conditions for them to emerge.

As Self becomes more accessible, parts often soften on their own. Change happens not through pressure, but through relationship.

What IFS Therapy Can Support

IFS therapy can be helpful for people navigating:

Trauma and complex trauma
Anxiety, chronic stress, or emotional overwhelm
Depression or emotional numbness
Shame and self-criticism
Relationship patterns and attachment wounds
Neurodivergent nervous systems
Grief, loss, and life transitions

Rather than focusing solely on symptoms, IFS works at the level of internal relationships.

IFS Therapy at Waystone

My approach to IFS therapy is relational, paced, and deeply respectful of your internal system. We move at the speed of trust.

Some sessions may involve gentle experiential work — noticing sensations, emotions, or imagery as they arise. Other times, therapy may look more conversational and reflective.

There is no right way to do IFS. We follow what feels present, accessible, and supportive for you.