Internal Family Systems (IFS) Therapy is an evidence-based psychotherapy that helps people explore and heal their inner 'parts'—such as the inner critic, protector, or wounded child—by fostering balance and self-compassion.

Who created Internal Family Systems Therapy?

IFS was developed in the 1980s by Dr. Richard Schwartz, a family therapist, who noticed clients described struggles as different 'parts' of themselves.

What are the core principles of IFS Therapy?

The core principles are: we all have parts, the Self is central, there are no bad parts, and healing comes through curiosity and compassion.

How does IFS Therapy work?

IFS follows a structured process: identifying inner parts, building trust with them, accessing the compassionate Self, unburdening trauma, and integrating healed parts into a balanced system.

Is IFS Therapy evidence-based?

Yes. Research shows IFS reduces trauma symptoms, improves emotional regulation, lowers depression and anxiety, and enhances resilience and relationships.

What type of therapy is IFS considered?

IFS is considered an experiential and psychodynamic therapy, but it is unique because it emphasizes compassionately working with inner parts rather than pathologizing symptoms.

What is IFS Therapy? A Friendly, Evidence-Based Guide to Healing from Within

Q: What is Internal Family Systems Therapy used for?

IFS is effective for trauma, PTSD, anxiety, depression, eating disorders, addictions, family and couples therapy, relationship struggles, self-esteem issues, and general stress.

Q: How do I know if I need therapy?

You may benefit from therapy if you feel overwhelmed, struggle in relationships, experience trauma memories, live with anxiety or low mood, or simply want deeper self-connection.

Q: Who is IFS Therapy for?

IFS is for individuals, couples, and families—including children and adults—who want to resolve inner conflict, trauma, or build self-compassion.

Q: How long does IFS Therapy take?

The duration varies. Some notice changes in a few sessions, while others continue for several months or more depending on their needs.

Olya Rich
Sep 25, 2025
5 min read

Updated: Oct 3, 2025

Many of us live with a quiet inner conflict. A part of you might want rest, while another insists on pushing through. One part longs for connection, another fears vulnerability. These inner voices are not random—they reflect different parts of your personality shaped by past experiences.

If you have ever wondered, “Why do I feel so divided inside myself?” you are already touching the heart of Internal Family Systems (IFS) Therapy.

So, what is IFS therapy? It’s a compassionate, evidence-based form of psychotherapy that helps you explore and heal the many “parts” within you. Instead of seeing trauma, anxiety, or depression as problems to erase, IFS views them as protective attempts by your inner system. With guidance, those protective parts can find balance, and the pain carried inside you can heal.

At Enrichment Wellness in Rockville and Silver Spring, MD, we use IFS therapy to help patients understand their inner world, reduce emotional distress, and move toward self-compassion and clarity.

Call us to learn more or schedule an appointment: (301) 944-9065.

The Origins of Internal Family Systems Therapy

IFS was created in the 1980s by Dr. Richard Schwartz, a family therapist. He noticed his clients spoke about inner struggles in terms of “parts” of themselves—like an inner critic, a scared child, or a perfectionist.

Rather than labelling these inner voices as symptoms to eliminate, Dr. Schwartz treated them as protective sub-personalities trying to help themselves. This became the Internal Family Systems model, a ground breaking approach now widely respected and backed by research.

The Core Principles of IFS Therapy

IFS therapy is grounded in several key principles:

We all have parts: These inner parts carry emotions, beliefs, and memories. Some protect us by guarding against pain; others carry burdens of trauma.
The Self is central: Beneath our parts lives the “Self”—a calm, compassionate core that can bring healing.
No bad parts: Even parts that cause distress (like overeating, anger, or avoidance) have protective intentions.
Healing comes through compassion: By approaching our parts with curiosity instead of judgment, we can help them release hurt and find balance.

How Does Internal Family Systems Therapy Work?

IFS moves through a gentle and structured process:

Identifying parts: Patients learn to recognize their inner parts, often starting with protectors like the critic, the planner, or the worrier.
Building trust with parts: Instead of pushing parts away, the therapist helps the patient listen to their stories and understand their protective functions.
Accessing the Self: As parts feel seen, the patient’s Self—their natural state of curiosity, compassion, and courage—emerges.
Unburdening wounds: Parts carrying trauma, fear, or shame are guided to safely release their burdens.
Integration: Once healed, the system becomes more balanced, improving emotional well-being and self-acceptance.

What is Internal Family Systems Therapy Used For?

IFS therapy has been applied with success to:

Trauma and post-traumatic stress (PTSD)
Anxiety and depression
Eating disorders and body image issues
Substance use and addictions
Family and couples therapy
Relationship struggles and attachment wounds
Self-esteem and inner critic issues
General stress, overwhelm, or life transitions

In fact, whether you have a formal diagnosis or are simply seeking greater clarity, IFS can help. You don’t need a crisis to benefit from therapy, and many people ask: Can I go to therapy even if nothing is wrong? Absolutely. Exploring your inner world through IFS offers growth that benefits all areas of life.

Is Internal Family Systems Therapy Evidence-Based?

Yes. IFS is considered an evidence-based treatment. Research demonstrates significant effectiveness in reducing trauma symptoms, lowering depression and anxiety, and improving relationships.

Clinical studies reveal that IFS:

Enhances emotional regulation
Reduces self-criticism
Improves confidence and resilience
Supports recovery from trauma and long-term healing

Leading organizations recognize the model, and it is listed on the National Registry of Evidence-Based Programs and Practices, confirming its scientific grounding.

What Type of Therapy is Internal Family Systems?

IFS is often grouped under the umbrella of experiential and psychodynamic therapies, but it’s unique. Unlike approaches that pathologize symptoms, IFS emphasizes internal balance and compassion. It focuses on the relationship between your “Self” and your inner “parts,” viewing healing as a collaborative journey.

How to Know if You Need Therapy?

A common question people ask is: How do I know if I need therapy? Some signs include:

Feeling overwhelmed by emotions
Struggling with relationships or setting boundaries
Experiencing trauma memories or flashbacks
Living with constant anxiety or low mood
Wanting to connect more deeply with yourself

Even if you don’t have severe symptoms, therapy can help you grow and thrive.

Taking the Next Step

If you are curious about IFS but still hesitant, here is a simple truth: reaching out for therapy is a courageous first step. Enrichment Wellness provides a safe, collaborative space to explore your inner world through IFS and other evidence-based therapies.

Our IFS therapy services are available at two convenient locations:

Call us to schedule a consultation at (301) 944-9065.

Conclusion

So, what is IFS therapy? It is an evidence-based, compassionate approach to healing that restores balance to your inner system. By learning to work with your protective and wounded parts, you can discover resilience, self-compassion, and peace.

At Enrichment Wellness, we believe all parts of you deserve to be seen and heard. If you are in Rockville or Silver Spring, Maryland, and want to begin your healing journey, contact us today. Therapy is not about fixing what is broken but nurturing what is already within you.

FAQs about IFS Therapy

Who is IFS therapy for?

IFS is for individuals, couples, and families. It helps anyone who feels inner conflict, carries unresolved trauma, or wants to build self-compassion. It can benefit both children and adults.

How long does IFS therapy take?

The duration varies. Some people notice changes in a few sessions, while others engage in therapy for several months to a year. Progress depends on your needs and depth of healing.

How do I know if therapy is working?

Signs include reduced emotional distress, feeling calmer, improved relationships, and greater clarity. You may notice your inner critic softening, or your anxiety lessening in intensity.

Can I practice IFS therapy on my own?

You can engage in self-guided IFS practices like journaling or meditation. However, for deeper trauma work, professional therapy is strongly recommended for safety and support.

Is IFS therapy effective for trauma?

Yes. IFS is especially powerful for trauma because it addresses the protective parts that shield us from overwhelming memories. Research supports its strong outcomes in trauma recovery.

Is there scientific support for IFS therapy?

Yes. Studies confirm positive outcomes across clinical populations, including veterans, trauma survivors, and people with depression. It is widely accepted as a validated approach.

Is IFS considered somatic therapy?

While not labeled as strictly somatic, IFS often connects the mind and body. Patients may notice sensations in the body as parts reveal themselves. Many therapists integrate IFS with somatic practices.

What if I can’t afford therapy?

If cost is a barrier, options include sliding scale services, insurance coverage, community clinics, or group therapy formats. At Enrichment Wellness, we can discuss insurance and payment options with you.

Does insurance cover IFS therapy?

In many cases, yes. If your policy covers mental health therapy, IFS is often included. If you’re unsure how to check whether therapy is covered by insurance, our team can verify your benefits.

How is IFS different from CBT or traditional talk therapy?

Unlike CBT, which focuses on changing thought patterns, IFS emphasizes deeper healing by speaking directly with protective and wounded parts. It often creates lasting changes rather than just symptom management.