Internal Family Systems (IFS) therapy is a compassionate, evidence-based approach that helps individuals understand and heal the different "parts" or subpersonalities within themselves. Rather than seeing thoughts, feelings, or behaviors as problems to fix or eliminate, IFS views them as parts of you that have developed to help you survive, often in response to past wounds or trauma. These parts may show up as inner critics, people-pleasers, angry outbursts, or anxious voices—and while they may seem at odds with your goals, IFS sees them as protective, even if their strategies no longer serve you.

At the heart of IFS is the belief that everyone has a core Self—a wise, calm, and compassionate inner presence capable of healing and leading the internal system. In therapy, you'll be guided to connect with your Self and form relationships with your parts from a place of curiosity rather than judgment. As you build trust with these inner parts, their burdens—often rooted in past pain—can be gently released, allowing them to take on more supportive roles. IFS is particularly helpful for those who feel inner conflict, struggle with trauma, or have trouble accessing self-compassion. Many clients find IFS empowering, because it honors the full complexity of their inner world while offering a clear, respectful path toward healing and integration.

Internal Family Systems (IFS) therapy identifies three primary types of parts that work together to protect us: Managers, Firefighters, and Exiles. Understanding how these parts interact is a key part of the healing process.

Managers are proactive and controlling parts that work hard to prevent emotional pain from surfacing. They often appear as perfectionism, overthinking, people-pleasing, or self-criticism—doing everything they can to keep us functioning, avoid vulnerability, and maintain control. Firefighters, on the other hand, are reactive and emerge when Exiles—the parts that hold deep emotional pain—threaten to break through. Firefighters try to extinguish that pain quickly and often turn to impulsive or numbing behaviors like binge eating, addiction, dissociation, rage, or compulsive distractions. While their strategies can be extreme or feel disruptive, they’re ultimately trying to protect you from overwhelming emotion.

At the core of the system are Exiles, the vulnerable parts of us that carry burdens from past wounds—such as shame, fear, abandonment, or grief. These parts are often young and stuck in time, holding onto the raw feelings from difficult experiences. Because their pain can feel intense, the system learns to push them away or suppress them. However, true healing in IFS happens when the Self can compassionately connect with these Exiles, unburden them, and allow them to reintegrate into the system in a healthier way. By helping Managers and Firefighters trust that the Self can safely care for Exiles, IFS creates lasting internal balance and emotional freedom.