Internal Family Systems (IFS)

Humans are complex, multi-layered beings—and therapy should reflect that depth. Internal Family Systems (IFS) therapy offers a profound, non-pathologizing way of working with the mind by recognizing that we each possess a system of inner parts, along with a core Self that holds our innate wisdom, clarity, and compassion. At my boutique private practice in New York City, Bozeman, Montana, and throughout Massachusetts, IFS therapy is offered as a deeply integrative and evidence-based approach to treating trauma, anxiety, depression, relationship struggles, and emotional overwhelm. Whether you're seeking to understand long-standing internal conflicts or heal from past wounds, IFS offers a powerful framework for self-discovery and transformation.

What Is Internal Family Systems (IFS) Therapy? Developed by Dr. Richard Schwartz in the 1980s, IFS therapy is grounded in systems theory and the belief that the mind is made up of distinct “parts”—each with its own voice, role, and emotional history. According to the IFS Institute, "The mind is naturally multiple, and that is a good thing... Self is in everyone. It can’t be damaged. It knows how to heal.” Rather than labeling thoughts or emotions as pathological, IFS encourages clients to get to know the protective and wounded parts within, fostering curiosity, compassion, and internal harmony.

How IFS Therapy Works? IFS therapy sessions are structured yet deeply intuitive, offering clients a map of their inner world. Here's what the process typically involves:

  • Introducing the Internal System - Therapy begins with education about the IFS model and the concept of internal parts. Clients are invited to explore the different subpersonalities within them—such as the inner critic, the pleaser, the numb part, or the exiled child—each holding unique emotions, beliefs, and memories.

  • Externalizing Parts - Clients learn to name and relate to their parts as distinct inner figures rather than internal flaws. This helps depersonalize shame and build empathy. For example, instead of saying “I’m anxious,” a client might say, “A part of me is feeling anxious right now.”

  • Understanding Roles and Functions - Every part has a purpose—even if its strategy seems harmful. Protective parts may strive to control, avoid, or numb pain. Exiled parts carry wounds, grief, fear, or trauma. IFS therapy honors the positive intentions behind these roles while working toward healthier integration.

  • Cultivating Self-Leadership - The ultimate goal of IFS therapy is to strengthen the client’s access to Self—a calm, confident, compassionate inner presence. From this place of Self-leadership, clients can approach their internal world with curiosity and care, facilitating healing and transformation.

  • Facilitating Internal Dialogue - Under the guidance of the therapist, clients engage in conversations with their parts. These dialogues are often gentle yet revelatory, offering insight into long-standing inner conflicts and emotional patterns.

  • Healing Burdens - Parts that carry trauma, shame, or outdated roles are gently invited to unburden and return to their original, healthy state. This process can lead to profound relief, emotional regulation, and a newfound sense of inner peace.

  • Integration and Wholeness - Over time, as parts are seen, heard, and healed, clients experience greater internal harmony. Symptoms like anxiety, depression, or inner conflict begin to resolve—not by force, but by understanding.

What Can IFS Therapy Help With? IFS is a versatile, trauma-informed modality that is effective for a wide range of concerns, including:

  • Trauma and Complex PTSD

  • Anxiety, Panic, and Phobias

  • Depression and Mood Disorders

  • Eating Disorders and Body Image Issues

  • Perfectionism, Self-Criticism, and Shame

  • Relationship Challenges and Attachment Wounds

  • Addictions, Compulsions, and Numbing Behaviors

  • Dissociation and Emotional Dysregulation

  • Inner Conflict and Lack of Direction

Whether you're navigating career pressure in New York, relationship struggles in Montana, or personal transitions in Massachusetts, IFS therapy can help you reconnect to your core Self and move forward with renewed clarity and purpose. In my trauma-sensitive, integrative practice, IFS therapy may be combined with modalities such as EMDR, Somatic Therapy, Mindfulness, and Attachment-Based Therapy to support deep emotional healing and nervous system regulation. I offer IFS-informed therapy virtually for New York, Montana, and Massachusetts, as well as virtually for clients seeking support across state lines. If you’re tired of fighting with yourself, overwhelmed by inner conflict, or simply curious about a new way of relating to your emotions, Internal Family Systems therapy offers a path to healing, harmony, and wholeness.