Internal Family Systems
Compassionate, Insightful, and Transformative Work From the Inside Out
What Is Internal Family Systems (IFS)?
Internal Family Systems (IFS) is a powerful, evidence-based therapy model that helps you explore and heal the different “parts” within yourself. These parts may include inner critics, protectors, caretakers, or younger versions of you who carry pain or fear. Each part has a purpose, even if it’s causing discomfort or dysfunction.
IFS is based on the idea that we all have a core Self—a calm, curious, compassionate inner presence capable of healing and leading our internal system with clarity.
Dr. Richard Schwartz explains Internal Family Systems (IFS)
Key Concepts of IFS
The Self
Your true self, often described as calm, compassionate, confident, curious, connected, courageous, creative, and clear.
The goal of IFS is to help the Self take leadership over the internal system.
Parts
There are three main categories of parts:
Managers:
Prevent pain or unwanted feelings from surfacing.
E.g., Perfectionism, control, criticism.
Exiles:
Carry emotional wounds and traumas from the past.
Are often hidden or suppressed due to their intensity.
Firefighters:
Distract or numb you when exiles break through-feeling the pain.
Often through impulsive behavior like substance use, dissociation, or bingeing.
Each part has positive intentions — even if the behavior seems destructive, it’s trying to protect you.
How I Use IFS and ART Together
In my work, I integrate Internal Family Systems (IFS) with Accelerated Resolution Therapy (ART) to offer both insight-oriented and trauma-informed support. These two approaches blend well and can enhance one another depending on your needs.
IFS allows us to gently identify and understand the parts of you that are struggling, stuck, or overworking. We work toward unburdening those parts and restoring inner balance.
ART helps process and resolve distressing or traumatic memories that some of those parts may be holding onto. ART uses eye movements to rapidly reduce the emotional intensity of painful experiences—often in just a few sessions.
When used together, IFS provides the internal map, while ART helps release what’s been stored in the body and mind. Clients often feel both insight and emotional relief—gaining a better understanding of themselves while also experiencing tangible shifts in how they feel day-to-day.
This Approach Can Help With:
Trauma and PTSD
Anxiety, fear, or emotional reactivity
People-pleasing and boundary struggles
Self-criticism and shame
Feeling stuck, numb, or overwhelmed
Chronic illness or somatic symptoms
Relationship patterns and attachment wounds
Why Clients Appreciate This Integrative Work
Many clients come to me feeling like they’ve “tried everything” but still feel stuck. By combining IFS and ART, we’re able to address both the emotional roots and the body’s memory of pain or trauma. You don’t need to know much about either model to benefit—I’ll guide you at a pace that feels right for you.
You’ll be supported in reconnecting with your Self, understanding your parts, and gently processing what’s holding you back—without having to relive trauma or become overwhelmed.
Want to Learn More or Begin?
If you’re curious about working with your parts, processing trauma, or simply feeling more aligned with yourself, I’d love to connect. IFS and ART are gentle but powerful tools to help you move toward healing, clarity, and internal peace.
Reach out today to schedule a free consultation or explore more about how I work.