In-person in Scottsdale, AZ
& via Telehealth across AZ, CA, & MA
IFS
(Internal Family Systems)
What is IFS?
Internal Family Systems (IFS) is a compassionate and empowering approach to therapy that helps you understand and heal the different parts within you. Developed by Dr. Richard Schwartz in the 1980s, IFS is based on the idea that our inner world is made up of many parts — each with its own feelings, beliefs, and roles — and that every part exists for a reason.
You might notice this when you say things like, “A part of me feels angry,” or “A part of me wants to forgive, but another part isn’t ready.” These parts can show up as emotions, inner voices, physical sensations, or patterns of behavior. While some may seem critical, reactive, or self-sabotaging, IFS understands that all parts have good intentions — they’re trying, in their own way, to protect you from pain.
For many survivors of trauma or neglect, these protective parts learned to keep you safe in unsafe situations — by staying quiet, staying alert, or keeping emotions tucked away. Over time, these same strategies can begin to feel heavy, leading to anxiety, shame, disconnection, or exhaustion.
At the heart of IFS is the belief that beneath all these parts lies your Self — the calm, compassionate, and grounded core of who you are. When your Self leads, you naturally feel more centered, open, and connected. From this place, you can begin to listen to your parts with understanding rather than judgment, allowing healing to unfold from the inside out.
IFS therapy helps you:
-
Build a trusting relationship with your protective and wounded parts
-
Understand how trauma shaped your inner system
-
Heal the parts that carry pain, fear, or shame
-
Restore balance so your Self can lead with clarity, confidence, and compassion
Through this process, healing becomes less about “fixing” yourself and more about coming home to who you’ve always been — whole, capable, and worthy of peace.
How does IFS work?
IFS helps you gently connect with the different parts of yourself that developed to help you survive and cope. Each part holds valuable information about your story — your needs, fears, and the ways you learned to protect yourself. Through therapy, you’ll begin to approach these parts with curiosity and compassion, allowing them to be seen and heard rather than pushed away or silenced.
As trust builds between your Self — the calm, grounded core of who you are — and your parts, your internal system begins to feel safer. You’ll start to understand why certain reactions, emotions, or thought patterns appear, and how they’ve been trying to help you. From this place of understanding, you can begin to guide your parts toward more balanced, supportive roles in your life.
Some parts carry painful emotions or memories that were too overwhelming to process at the time they occurred. In IFS, this process of gently releasing those emotional burdens is called unburdening. It allows those parts to let go of the weight they’ve been holding — whether it’s shame, fear, guilt, or grief — and return to their natural state of ease and wholeness.
As you deepen your connection with your parts and lead with Self energy, you’ll notice more balance, peace, and clarity in your day-to-day life. Healing through IFS isn’t about eliminating parts of yourself — it’s about creating harmony within, so that every part feels safe, valued, and free to rest.
Who stands to benefit from IFS?
IFS can be deeply healing for individuals who have lived through painful or overwhelming experiences — especially those who have survived trauma, abuse, or relational wounding. This approach offers a gentle and compassionate way to understand your internal world, helping you reconnect with your sense of safety and Self-leadership.
IFS may be particularly beneficial if you are:
-
Healing from childhood abuse, neglect, or attachment trauma
-
Recovering from narcissistic, emotional, or relational abuse
-
Struggling with anxiety, panic, or chronic hypervigilance
-
Experiencing depression, numbness, or disconnection
-
Coping with grief, loss, or major life transitions
-
Feeling trapped in self-criticism, shame, or inner conflict
-
Managing body-based symptoms related to trauma, such as tension, fatigue, or somatic distress
-
Working to rebuild trust, intimacy, and healthy boundaries in relationships
IFS supports anyone who wants to move beyond survival and toward a deeper sense of peace, wholeness, and self-compassion. Whether you are just beginning your healing journey or continuing the work of recovery, IFS provides a safe, nonjudgmental space to help you reconnect with the strength and wisdom already within you.