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IFS
What is IFS Therapy?
Internal Family Systems (IFS) is a therapy model that views every person as having an inner system made up of parts (sub-personalities) and a core, centered Self. These parts are not “bad”—they usually formed to help you survive, cope, or stay connected. With support, parts can shift out of extreme roles and return to their natural strengths.
In IFS, the goal isn’t to “get rid” of parts. It’s to help your system become more harmonious, with Self—your grounded inner leader—guiding the process. (IFS Institute)
The core idea: You are not one single “mood”
IFS recognizes something many people already feel to be true:
“Part of me wants to speak up… and part of me wants to disappear.”
“Part of me is calm, and part of me is panicking.”
“Part of me is angry… and part of me is ashamed.”
In IFS, this isn’t a problem—it’s a human experience. The work is learning how to listen to those parts with curiosity and care, instead of getting stuck in inner conflict.
The three common “types” of parts in IFS
IFS often groups parts into three broad categories:
1) Protectors: “Managers”
These parts try to prevent pain or rejection before it happens. They may show up as perfectionism, overthinking, people-pleasing, controlling, or striving.
2) Protectors: “Firefighters”
These parts jump in when emotions feel overwhelming. They try to put out the “fire” quickly—sometimes through shutting down, numbing, rage, impulsivity, or avoidance.
3) Wounded parts: “Exiles”
These parts carry old pain—often from earlier experiences of fear, shame, grief, loneliness, or trauma. Protectors often work hard to keep exiles from being triggered because the feelings can be intense.
What is the “Self” in IFS?
In IFS, Self is your steady center—the part of you that can be calm, compassionate, curious, and clear. When Self is leading, your parts don’t have to work so hard, and healing happens through relationship: listening, unblending, and helping parts release what they’ve been carrying.
(In sessions, we don’t force Self. We create the safety for it to show up naturally.)
What does IFS therapy look like?
IFS therapy is typically gentle, collaborative, and paced to your nervous system. Depending on your needs, sessions may include:
Noticing what’s happening inside (thoughts, emotions, body sensations)
Identifying and getting to know a part (without judging it)
Understanding the part’s protective role and what it’s afraid would happen if it didn’t do its job
Building inner trust so parts don’t have to work in extreme ways
When appropriate, helping parts unburden painful experiences they’ve carried for a long time
You remain in control the entire time. We move at a pace that feels safe and supportive.
What can IFS help with?
IFS is used by many clinicians for concerns such as:
anxiety, chronic stress, and overwhelm
inner critic / perfectionism
shame and low self-worth
trauma and attachment wounds
relationship patterns and boundaries
emotional reactivity or shutdown
grief and life transitions
Research on IFS is growing and includes studies suggesting benefit in several areas (with ongoing research continuing to develop the evidence base).
Is IFS right for me?
IFS can be a great fit if you:
feel stuck in patterns you “know better” than, but can’t change
experience strong inner conflict (one part wants X, another wants Y)
want a compassionate approach that doesn’t shame your coping strategies
want to heal at a depth that includes emotions, body sensations, and meaning—not just “thinking differently”
A note on fit and safety: Like any therapy approach, IFS may not be appropriate for everyone in every season. If you’re experiencing severe symptoms or feel unsure, we can talk through what support and pacing would be safest for you. (This is part of good clinical care.)
Frequently Asked Questions
Does IFS mean I have multiple personalities?
No. In IFS, “parts” refers to normal, everyday inner experience—like the part of you that gets anxious before a conversation, or the part that shuts down when things feel too much. It’s a way of understanding your inner world with more compassion and clarity.
Will we talk about trauma right away?
Not necessarily. In IFS, we typically start by building internal safety and trust. We don’t push into painful material before your system is ready.
Do I have to close my eyes or do meditation?
No. Some people like inward-focused work; others prefer eyes open and conversational. We adapt IFS to what helps you feel safe and grounded.
How long does IFS take?
It depends on your goals, history, and current stressors. Some clients notice meaningful shifts quickly; deeper trauma work usually takes longer. We’ll check in regularly and collaborate on pacing.
Ready to explore IFS?
If you’re curious whether Internal Family Systems therapy is a good fit, we’d love to support you.
Contact Information
2901 W. Bluegrass Blvd Suite 200-220 Lehi, UT 84043
Office hours: Monday - Thursday, 9:00 am-6:00 pm
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