IFS, sometimes called “parts work,” is built on the idea that we all have an inner family of parts. Some are protective, some carry pain from the past, and some step in to manage situations the best way they know how. Beneath all of them is your core Self, a calm, curious, compassionate center that can lead. When parts are stuck in old roles, you might feel pulled in different directions, criticized from the inside, or hijacked by reactions that don’t match the present.

Rather than treating these parts as problems to eliminate, IFS helps you get to know them with curiosity and compassion. As parts feel heard and their burdens lighten, the inner system relaxes and your Self can take the lead. IFS is increasingly used for trauma and is often blended with EMDR, somatic therapy, and ACT.

If part of you wants to change while another part resists, IFS gives you a way to work with that tension instead of fighting it.

IFS tends to resonate with people who feel at war with themselves, who carry a loud inner critic, or who want to understand the roots of their patterns rather than only manage symptoms. It’s gentle but can go deep, and it pairs naturally with trauma work. If you’d prefer a more structured, skills-first approach, CBT or DBT may suit you better. Several of our therapists are trained in IFS, including Amanda Heaton, Natasha Griffiths, and Wendy Migdat. During your intake we’ll talk through what fits you best.