IFS-Informed Therapy

online therapy for adults in NY, IA, PA, GA & all PsyPact states

“Everyone has a Self, and the Self can heal. No one is born with a bad part.” - Richard Schwartz

  • Internal Family Systems (IFS) therapy helps individuals understand and heal their inner parts, promoting emotional balance and self-awareness. By fostering a compassionate relationship with all aspects of oneself, IFS therapy can lead to profound healing of trauma, improved mental health, and enhanced personal growth. It empowers individuals to harness their inner Self's innate wisdom and strength for lasting change.

  • Parts-work is a therapeutic approach that recognizes the mind as a collection of distinct parts, each with its own perspective, emotions, and roles. These parts often develop in response to life experiences and can sometimes conflict with one another, leading to inner turmoil. By understanding and addressing these parts, individuals can achieve greater self-awareness and emotional harmony.

  • Internal Family Systems (IFS) therapy, developed by Dr. Richard Schwartz, is a structured form of parts-work. It views the mind as an internal family, with different parts interacting like family members. At the core of IFS is the belief that everyone has a Self that is compassionate, curious, and capable of healing. This Self can lead the internal system towards balance and well-being.

  • In IFS, parts are categorized into three main types: Exiles, Managers, and Firefighters. Exiles are wounded parts that carry pain and trauma. Managers are protective parts that try to control and prevent the pain from surfacing. Firefighters act impulsively to distract from or numb the pain when it does arise. By identifying and understanding these parts, individuals can begin to heal their internal conflicts.

  • The Self in IFS is seen as a calm, centered, and wise leader within each person. When individuals access their Self, they can engage with their parts from a place of compassion and curiosity. This helps parts feel understood and less extreme, allowing for internal harmony and healing. The Self's role is to facilitate communication and integration among the parts.

  • IFS therapy offers numerous benefits, including deep emotional healing, improved relationships, and greater self-compassion. By fostering a harmonious internal system, individuals can resolve inner conflicts, heal trauma, and cultivate a sense of peace and empowerment. This approach not only addresses symptoms but also promotes lasting personal growth and well-being.

    IFS therapy offers numerous benefits, including deep emotional healing, improved relationships, and greater self-compassion. By fostering a harmonious internal system, individuals can resolve inner conflicts, heal trauma, and cultivate a sense of peace and empowerment. This approach not only addresses symptoms but also promotes lasting personal growth and well-being.

The Weight of Unhealed Trauma

As a high-achieving, highly-sensitive/neurodivergent person, you may find yourself exhausted from carrying the burdens of unhealed trauma. The constant pressure to excel, combined with the deep-seated wounds of your past, can leave you feeling overwhelmed and disconnected. You’ve likely spent years managing your symptoms, putting on a brave face, and pushing through the pain, but the underlying trauma remains, silently influencing every aspect of your life.

The Impact of Survival Mode on Your Nervous System

Growing up in an environment of neglect or abuse can wire your nervous system into a perpetual state of survival mode. This means your body is always on high alert, ready to react to any perceived threat, which can lead to chronic stress, anxiety, and a sense of being constantly on edge. The coping mechanisms you developed as a child to protect yourself may no longer serve you, but they persist, creating barriers to true healing and self-connection.

The Desire to Heal at the Core

Now, you’re ready to dive deeper and address the root of your pain. You recognize that managing symptoms is no longer enough; you want to heal the core wounds that have shaped your life. This journey requires courage and commitment, but the promise of true healing and liberation from your past is within reach. By working through your trauma with compassion and understanding, you can begin to dismantle the protective layers that have kept you in survival mode.

A Path to Lasting Healing

In seeking therapy, you’re taking a vital step toward removing the pain for good. This process involves connecting with and healing the wounded parts of yourself, rewiring your nervous system, and creating new, healthier patterns of being. By addressing the trauma at its core, you can finally find the peace and fulfillment you’ve been longing for. This journey not only allows you to thrive personally but also to bring your authentic, empowered self to all areas of your life.

IFS-informed therapy can help you…

  • By addressing and integrating parts that hold traumatic memories, IFS therapy helps release the emotional and physical impacts of trauma.

  • Understanding and harmonizing internal parts can alleviate symptoms of anxiety and depression, promoting mental clarity and emotional balance.

  • IFS enhances self-awareness and emotional regulation, which can lead to healthier and more fulfilling relationships.

  • By fostering a compassionate relationship with all parts of oneself, IFS therapy cultivates greater self-love and acceptance.

  • Identifying and soothing parts that react to stress can help reduce overall stress levels and improve coping mechanisms.

  • IFS addresses conflicting parts within oneself, leading to a more unified and harmonious internal experience.

  • By healing and integrating parts, IFS therapy strengthens emotional resilience and the ability to handle life’s challenges with greater ease.

  • IFS supports individuals through significant life changes by providing tools to understand and manage the internal responses to these transitions.

All Parts are Welcomed

Identifying Parts: IFS therapy helps you identify and understand the different parts of your psyche, each with its own emotions, thoughts, and roles. These parts are often categorized as Exiles (wounded parts), Managers (protective parts), and Firefighters (impulsive parts).

Accessing the Self: The therapy guides you to access your core Self, a calm, compassionate, and wise inner leader. The Self is essential for healing and leading the internal system towards harmony.

Fostering Communication: IFS promotes open and compassionate communication between your Self and your parts. By listening to and understanding each part’s perspective and needs, you can begin to heal internal conflicts and trauma.

Healing and Integration: Through this process, wounded parts (Exiles) are healed, protective parts (Managers and Firefighters) relax their extreme roles, and the internal system becomes more balanced. This leads to greater emotional resilience, self-awareness, and overall well-being.

FAQs

Frequently asked questions about IFS-informed therapy

  • IFS-informed therapy involves identifying different parts of yourself, accessing your core Self, fostering open communication between your Self and your parts, and healing and integrating these parts. This process helps resolve internal conflicts and promotes overall well-being.

  • IFS-informed therapy can benefit anyone dealing with trauma, anxiety, depression, relationship issues, stress, internal conflicts, low self-esteem, or those seeking personal growth and self-compassion.

  • IFS-informed therapy can help with healing trauma, reducing anxiety and depression, improving relationships, enhancing self-compassion, managing stress, overcoming internal conflicts, building resilience, and navigating life transitions.

  • During an IFS-informed therapy session, you will explore your internal parts with the guidance of a therapist, connect with your core Self, and work towards understanding and healing the parts that hold pain or protect you in extreme ways. Sessions are typically collaborative and compassionate, allowing you to feel safe and supported.

  • The duration of IFS-informed therapy varies depending on individual needs and goals. Some clients may find significant relief and progress in a few sessions, while others may benefit from longer-term therapy to address deeper issues and achieve lasting change.

  • Yes, IFS-informed therapy is supported by research and has been shown to be effective in treating a variety of psychological issues. It is recognized as an evidence-based practice by the Substance Abuse and Mental Health Services Administration (SAMHSA).

  • Absolutely. IFS therapy can be integrated with other therapeutic approaches, such as Interpersonal process (IPT), EMDR, somatic embodiment, relational-cultural, and mindfulness practices, to provide a comprehensive and personalized treatment plan.

  • We’ll start with a 20-minute phone consultation to see if we are a good fit to work together.

It’s time for your survival parts to trust that it’s now safe to thrive