Introduction

The Basics

What is Internal Family Systems (IFS) therapy?

Internal Family Systems (IFS) is a type of therapy that sees the mind as naturally made up of many different “parts,” or subpersonalities. Each part has its own perspectives, needs, and strengths to offer.

At the heart of every person is the “Self,” which carries qualities like curiosity, compassion, and calm. By identifying and engaging with different parts of their minds, clients can be “in the Self” more often, which ultimately helps them live a more authentic and satisfying life.

With a strong base in research, IFS can be effective in treating conditions ranging from trauma and PTSD to anxiety and depression.

Goal

What is the goal of Internal Family Systems (IFS)?

The main goal of Internal Family Systems (IFS) is to help people connect with their core self and create more ease and balance among their parts. Along the way, this often means getting to know the “protective parts” that may have stepped in during times of stress or hardship.

By understanding their good intentions and supporting them in finding new ways to help, people can experience more freedom, resilience, and inner harmony.

Uses

What does Internal Family Systems (IFS) treat?

Internal Family Systems (IFS) can help with a variety of mental health concerns including, but not limited to:

• Anxiety
• Chronic pain
• Complex grief
• Depression
• Disordered eating
• Identity exploration
• Physical/Somatic concerns
• PTSD
• Relationship difficulties
• Trauma

Subtypes

Are there any subtypes of Internal Family Systems (IFS)?

While Internal Family Systems (IFS) itself isn’t divided into formal “subtypes,” it has been adapted for various settings and populations, and there are some common specialized applications people use. Adaptations include:

• Couples IFS: Helps partners explore how their inner parts (e.g., protectors, exiles) influence relationship dynamics, improve communication, and respond from the Self rather than reactive parts.
• IFS in Family Therapy: Used to help family members understand their internal parts and how those parts contribute to conflict and misunderstanding within the family system.
• Group IFS: Therapists adapt IFS concepts to group settings, facilitating part work, shared self-leadership, and witnessing in peer groups.
• Individual IFS: The core model, working one-on-one with a therapist to access Self-leadership, heal exiled parts, and harmonize the internal system.

Each adaptation keeps IFS’s central idea, that healing comes through the Self leading the internal parts, but differs in how it’s delivered or who it’s delivered for.

Effectiveness

Origins

Who developed Internal Family Systems (IFS) and when?

Internal Family Systems (IFS) was developed in the 1980s by Richard C. Schwartz. He observed that many people naturally described different parts of themselves as distinct subpersonalities, or “parts,” which led him to develop a model where each part has its own role, perspective, and value.

Drawing from family systems thinking and structural/strategic family therapy, Schwartz formalized the IFS model to help clients access their core Self, heal wounded parts, and restore internal harmony.

Evidence Base

Is Internal Family Systems (IFS) evidence-based?

Yes. Internal Family Systems (IFS) has built a growing research base, especially for helping people heal from trauma and PTSD. Studies also show it can be effective in supporting people with depression, anxiety, and some physical health conditions.

Some key findings include:

• A pilot study of IFS for adults with complex childhood trauma showed significant reductions in PTSD and depressive symptoms, with 92% of participants no longer meeting PTSD criteria one month after treatment.
• In a randomized trial of college women, IFS was shown to reduce depressive symptoms comparably to standard treatments like CBT and IPT.
• Proof-of-concept research demonstrates that group-based IFS interventions (online and in-person) can reduce PTSD symptom severity, improve emotion regulation, self-compassion, and show high acceptability.

How It Works

Techniques Used

How does Internal Family Systems (IFS) work?

Internal Family Systems (IFS) therapy unfolds in a few steps. To start, your therapist helps you recognize the different parts of yourself and understand the roles they play.

The main elements include:

• The Self—The Self is your core essence. It’s the part of you that’s always been there, no matter what you’ve been through. It holds qualities like curiosity, compassion, courage, and calm. In IFS, the goal isn’t to get rid of parts of yourself, but to let the Self take the lead with wisdom and care.
• Parts—Parts fall into three main categories:
  1. Exiles are vulnerable parts that carry pain, trauma, or unmet needs from the past. They often hold emotions like sadness, fear, or longing and tend to get pushed away because their pain feels overwhelming.
  2. Protectors step in to help us get through daily life and prevent more hurt. They might show up as the perfectionist, the people-pleaser, or the responsible caretaker. Their goal is to protect us from rejection or pain.
  3. Firefighters spring into action when exiles break through despite the protectors’ efforts, like firefighters rushing in to put out the fire. They may use impulsive or distracting behaviors (like overeating, substance use, or overworking) to numb emotional pain.

IFS helps you connect with your Self so you can meet each part with understanding and compassion. Through a process called “unburdening,” parts are able to release the heavy emotions or beliefs they’ve carried for too long. Over time, these parts can step into new, healthier roles.

What to Expect in a Session

What can I expect from an Internal Family Systems (IFS) session?

In an Internal Family Systems (IFS) session, your therapist will guide you to notice and connect with different parts of yourself. This might mean exploring certain feelings, beliefs, or even physical sensations.

The focus is on staying curious and compassionate, creating space to understand what each part needs and how it’s been trying to help you.

Where it helps to be concrete, many sessions involve:

• Checking in with the body and emotions, then identifying a target part to get to know.
• Unblending from that part so you can be with it (rather than in it), then getting its story and protective role.
• Witnessing and, when appropriate, easing burdens the part carries, followed by a compassionate close and between-session practice.

Therapists pace the work collaboratively and respect your autonomy, aiming to keep the process safe, steady, and led by your Self.

Treatment Length & Structure

How long does Internal Family Systems (IFS) therapy typically take? Is there any set structure?

There isn’t a set timeline for Internal Family Systems (IFS). For some, the work may last a few months; for others, it continues longer depending on goals and pace. IFS has no fixed number of sessions and is flexible in frequency and length.

Overall duration often depends on:

• History and needs (e.g., trauma load, number of parts needing attention).
• Readiness and pacing (how quickly you can “unblend” and work Self-led).
• Goals for therapy (short-term relief vs. deeper, longer-term healing).

Sessions typically last 50–90 minutes and flow naturally, guided by whichever parts show up and need care that day, while the therapist helps you proceed safely and at your pace.

Getting Care

Finding a Therapist

How do I find a therapist who uses Internal Family Systems (IFS)?

Alma’s directory has many therapists who specialize in Internal Family Systems (IFS), including: