What is IFS?

Internal Family Systems (IFS) is a therapeutic approach developed in the 1980s by Richard Schwartz. In recent years, it has gained significant popularity among psychotherapists, especially for its effectiveness in working with clients dealing with trauma-related challenges.

At its core, IFS is based on the idea that the mind isn’t a single, unified entity; rather, it consists of multiple parts, each with its own beliefs, feelings, and roles. A fundamental principle of IFS is that there are no “bad” parts. Even the parts of us that seem problematic are often simply trying to protect us in their own way. Many of these parts carry wounds from past experiences, often from childhood. In response to these wounds, other parts develop protective roles to shield us from pain, ensuring we don’t feel overwhelmed. These protective parts might numb or distract us, keep us busy or hyper-organized, or even disconnect us from painful memories and emotions. While their methods can sometimes have negative consequences, their intention is always to keep us safe.

For example, you might have a part that urges you to zone out by scrolling through social media when you’re feeling tired, stressed, or lonely. While this action serves to provide relief, another part might then step in, criticizing you harshly for being “lazy.” This critical part isn’t trying to be mean—it’s actually trying to motivate you to be more productive so you can feel better about yourself. Yet, this dynamic often leads to internal conflict and tension.

A key component of IFS is the concept of the Self. Unlike the various parts, the Self is not fragmented; it represents our true essence—calm, compassionate, curious, and grounded. The Self embodies our core qualities and serves as the leader within us, helping to guide our parts and make them feel safe. However, when our parts experience fear or discomfort, they often take over, blocking our connection to the Self.

Many of us have a tendency to try to silence or battle with these internal parts, which can leave us feeling exhausted and disconnected from our inner world. What makes IFS unique is its approach to these parts: instead of fighting against them, IFS encourages us to listen to them. The goal is to understand their fears, intentions, and what they’re trying to protect us from. This compassionate listening creates space for the Self to step forward, allowing a sense of calm and clarity to emerge. As we engage in this process, we gradually build internal trust, helping each part to feel acknowledged and supported.

In my personal and professional experience, IFS has proven to be effective for managing anxiety, depression, trauma, and relationship issues. It fosters greater self-awareness, compassion, and emotional resilience by helping us truly understand what’s happening inside us. By embracing all parts of ourselves, we learn to navigate life with greater kindness and self-leadership.

For more detailed information on IFS Richard Swartz's book, No Bad Parts, is an excellent overview.