IFS-Informed Therapy: Healing Through Your Inner System
Have you ever felt overwhelmed by anxiety, self-criticism, or other intense emotions, as if they define who you are? Internal Family Systems (IFS) therapy offers a fresh perspective: these feelings are just parts of you—not the whole you.
What is IFS Therapy?
Internal Family Systems (IFS) is a therapy model developed by Dr. Richard Schwartz. It’s based on the idea that our mind is naturally made up of different sub-personalities or “parts”, along with a core Self that is naturally compassionate, curious, and creative. Some parts carry wounds from past experiences, while others act as protectors to shield you from further pain. These parts can sometimes dominate your thoughts and behaviours, making it hard to access your calm, grounded Self.
Some common parts include:
The inner critic
The perfectionist
The worrier
The caretaker
The planner
More extreme protective parts can also appear, such as those driving addictive behaviours, avoidance, or dissociation. IFS teaches that no part is “bad”, but rather each has positive intentions, even if its methods are extreme.
The Goal of IFS
The aim of IFS therapy is to strengthen your relationship with your Self, so you can support and soothe your parts. Over time, this helps wounded parts heal, protective parts relax, and your inner system feel more harmonious.
IFS isn’t just for trauma, it can help anyone who wants a deeper understanding of themselves and healthier ways to navigate life. However, it’s important to explore whether it’s the right fit for your unique system.
IFS-informed therapy at RecoverED
At recoverED, we integrate IFS principles into therapy to:
Increase self-awareness: Helping clients notice which parts are active, and what each is trying to achieve.
Foster self-compassion: Encouraging a curious, non-judgmental relationship with all parts of yourself.
Reduce internal conflict: Teaching parts to communicate and collaborate instead of fighting or sabotaging.
Support trauma processing and recovery: Exiled or vulnerable parts can gradually feel safe to express, allowing healing to occur.
Explore ambivalence about change in a gentle way: Explore and gently unburden parts that are getting in the way of change
Helpful IFS Resources to explore
Books: No Bad Parts - Richard Schwartz
Podcast: IFS Talks and episode on Unburden Eating
4 part series of videos on IFS applied to disordered eating by Jeanne Catanzaro
Ready to explore your parts? Contact us today to learn more about IFS-informed therapy and how it can support your journey.
Note: The information provided in this blog is for educational purposes only and is not intended as medical /psychological advice. Please consult a healthcare professional for personalised guidance.
