Internal Family Systems
Part of You Wants to Heal. Another Part Is Terrified
Living with deep emotional wounds, constant worry, or feelings of inner turmoil can be overwhelming. It might feel like there’s a constant battle going on inside you. One part of you wants to move forward, but another feels stuck in fear or sadness. Maybe you’ve noticed patterns of self-doubt or anger that are hard to shake, or you struggle with overwhelming emotions that seem to come out of nowhere. These experiences can leave you feeling exhausted, disconnected, and unsure of how to find peace.
What is Internal family systems
Internal Family Systems (IFS) is a therapy developed by Dr. Richard Schwartz. It helps you understand and work with the different “parts” of yourself, like a team or “family” inside your mind. Some parts might feel scared, angry, or sad, while others try to protect you or keep you safe. These parts all have important roles, but they can sometimes get stuck or overwhelmed, especially if you’ve experienced trauma or struggle with anxiety. IFS therapy is based on the idea that everyone has a Self, a calm, wise, and compassionate part of them, that can help the other parts feel safe and supported.
All of us are born with many sub-minds - or parts... the key to health and happiness is to honor, understand, and love every part.
- Richard Schwartz -
What is IFS Therapy Good For?
Here are some common reasons people seek IFS Therapy:
Inner voices that are harsh, critical, or conflicting
Cycles of shame, self-doubt, or self-sabotage
Difficult family relationships
Strong emotional reactions
Stress of chronic illness
our approach
We make sure to create a safe, comfortable place for you to heal.
Living with trauma, anxiety, or emotional pain can feel hard and lonely. You might feel like you’re always fighting with yourself, stuck in feelings of self-doubt, or weighed down by memories and emotions that won’t go away. Maybe you’ve tried to handle it on your own, but nothing seems to change, and it leaves you feeling tired, frustrated, or unsure about what to do next. It’s important to know that you’re not alone, and it’s okay to ask for help.
At Embodied Wellness, we’re here to support you with a gentle and effective approach called Internal Family Systems (IFS) therapy.
IFS therapy helps you explore and heal the parts of yourself that feel hurt, scared, or stuck, while reconnecting with your calm, compassionate inner self. This is the part of you that knows how to heal.
IFS provides a safe space to better understand your emotions and start to feel more balanced, confident, and at peace. Our goal is to help you feel whole and empowered so you can face life’s challenges with strength and build a life that truly feels like your own. What makes us different is how much we care about seeing the whole you, not just your struggles. We tailor our therapy to meet your unique needs, helping you reconnect with your inner strength and feel more in control of your life.
At Embodied Wellness, our goal isn’t just to help you cope; it’s to help you truly heal and thrive.
Common Questions about IFS
How long does it take for IFS to work?
The timeline for online IFS therapy varies based your individual goals, the complexity of the issue, and the frequency of sessions. We recommend attending treatment weekly or every other week for the best results.
You may notice improvement after one to two sessions, particularly if they’re focused on a specific issue. To explore deeper patterns and address trauma, longer-term therapy is recommended. Progress depends on many factors like your readiness, willingness to engage, and the connection with your therapist!
What can I expect during an IFS therapy session?
IFS therapy sessions typically involve:
Exploration of Parts: You’ll identify and interact with various “parts” of yourself! This might include protectors or exiled parts holding negative core beliefs or trauma.
Accessing the Self: Your IFS therapist will help you connect with your core Self. This is a compassionate, calm, and curious state of being that serves as the internal compass.
Guided Dialogue: Your IFS therapist may guide you in dialoguing with parts of yourself to heal them.
Emotion and Body Awareness: Attention to emotional and physical sensations often helps locate and understand parts. Each session is collaborative and paced to ensure you feel safe and comfortable.
Can IFS therapy help with trauma and PTSD?
IFS is particularly effective for symptoms of trauma and PTSD. It is an evidence-based treatment that helps resolve inner conflicts and process painful experiences. It heals “exiled” parts holding traumatic memories and experiences; reduces the intensity of trauma symptoms like hypervigilance, flashbacks, or nightmares; and rebuilds a sense of safety and wholeness in your body.
Is IFS therapy available online?
Many IFS practitioners, including those at Embodied Wellness, offer online IFS therapy. IFS online therapy is just as effective as in-person sessions. The process works well online because it focuses on guided inner exploration, which doesn’t need you to be in the same room.
How does IFS therapy work with physical symptoms or health issues?
Physical symptoms, including chronic pain and illness, are often seen as expressions of “parts” carrying stress, trauma, or unmet needs according to IFS. Recognizing the mind-body connection, IFS therapy believes the following:
- Physical feelings in the body can help you understand different parts of yourself.
- Letting go of emotional pain may sometimes ease chronic pain or health problems.
- While IFS therapy isn’t a substitute for medical care, it can work alongside treatments for issues caused by stress or trauma.
