IFS (Internal Family Systems) is a therapy modality that engages with the idea that we all have different “parts” of ourselves. While this concept may sound strange, many people naturally talk about themselves in this way. For example, you might hear someone (or yourself) say some thing like, "a part of me wants to move to the East Coast, but a part of me wants to stay in Seattle," or "part of me is angry at my partner, but another part of me is just sad."

The concept of having parts shows up across cultures and time, such as:

• This poem by Rumi, written in the 13th Century (The Guest House)

• This book by Virginia Woolf, written in 1928 (Orlando)

• This movie (Inside Out)

• This podcast (Esther Perel)

• This podcast (Radiolab)

IFS is a therapy modality put together by Richard Schwartz, PhD, in the 1980’s. There are also other therapy modalities that use similar concepts, like Gestalt Therapy, Feminist Therapy, Jungian Therapy, Expressive Arts Therapy, Psychodrama Therapy, and more. 

IFS focuses on the deeply rooted wounds and lessons we have learned over our lives that are the cause of symptoms. Many people come to therapy feeling frustrated because they already know what they "should" do (e.g., I know I should stop drinking, I know I should go outside more or stop isolating, I know I should just eat when I am hungry), but struggle to make those choices. IFS helps us understand ourselves better and challenges the idea that our behaviors are self-destructive—even in cases of self-harm, suicidal thoughts, disordered eating, etc. This therapy brings us to self-compassion, healing, and lasting change. IFS does this by encouraging you to engage with the different parts of yourself in new ways.

Core aspects of IFS treatment include:

• We all have parts. There are no bad parts. All parts are welcome.

• Parts of us learn behaviors (like self-soothing with TV or social media) and take on burdens (e.g., "I am not likable when I am sad").

• Everyone has a loving, expansive core self that we can learn to access.

• Everyone has the capacity to heal, and no one is broken.

IFS is a scientifically studied, evidence-based practice. Clinical studies have shown that IFS effectively: 

• Reduces symptoms of PTSD (study one) (study two)

• Reduces symptoms of depression (study one) (study two)

• Decreases body pain in arthritic patients (study)

There is also evidence that IFS is effective at treating anxiety, eating disorders, suicidal thoughts, and more. I only included studies above that are randomized control trials and peer-reviewed.

Here are some places to learn more about IFS:

• We All Have Parts: An Illustrated Guide to Healing Trauma with IFS by Colleen West

• You Are the One You’ve Been Waiting For by Richard Schwartz 

FAQ: Is IFS the same as—or related to—Family Systems Therapy?
Not really! Although Schwartz was influenced by Family Systems Therapy, IFS is a distinct approach that focuses on the individual rather than family dynamics. While Family Systems Therapy looks at relationships within a family or the role of your parents, IFS focuses on the different parts within the individual and how they interact with each other.