What is Internal Family Systems (IFS)? An Introduction to Parts Work

Pause for a moment and notice what’s happening inside you.

Is there a part that’s focused? A part that’s distracted? Maybe one that’s already judging what you’re about to read?

If so, you’re already beginning to see what Internal Family Systems (IFS) is all about.

What is IFS therapy?

IFS therapy, developed by Richard Schwartz, is a counselling model that understands the mind as made up of different “parts,” each with their own perspective, emotions, and role. It is one of the approaches offered at Caspera Wellness, serving clients in North Vancouver, the Lower Mainland, and across BC.

Rather than viewing these parts as problems, IFS sees them as adaptive responses that developed to help you cope with life experiences.

Over a lifetime, different parts of you have had to take on roles, or burdens, as a way to protect your system. Some become active day-to-day managers, some show up when times get tough, and others are exiled away and fiercely protected.

As you begin to get to know your parts, you may notice that many of them are quite young, holding the experiences and beliefs they took on at the time they first stepped into their roles.

Although some of these parts may be disruptive, or even destructive at times, in IFS we believe that all parts have good intentions. In this view, there are no bad parts, even if the desired outcomes are not being achieved.

What parts show up most often in IFS therapy?

Parts that show up frequently in therapy often include: 

• A critical or perfectionistic part 

• A part that avoids or shuts down 

• A part that feels anxious or overwhelmed 

• A part that carries hurt, shame, or grief 

  
  

What does Internal Family Systems therapy actually involve?

The goal of IFS is not to eliminate these parts. We couldn’t if we wanted to. Rather, it is to change your relationship with them.

When a part has an active role in your system, it can sometimes feel like that part is “who you are.” For example, instead of noticing “a part of me feels anxious,” it can feel like “I am anxious.” IFS helps create space between you and your parts so that you can relate to them from Self Energy.

What is the Self in IFS?

The Self is not another part, but rather your core essence, characterized by qualities like curiosity, compassion, calm, and connection. Importantly, the Self is never damaged, even in the presence of trauma. 

From this place, parts often begin to soften, and often clarity emerges around their protective function and role within your system. When they feel understood and no longer alone, they may release the burdens they’ve been carrying. Over time, as your internal family becomes more integrated, these parts can take on more balanced and supportive roles within your internal system. 

In IFS therapy, we are moving away from the question “What’s wrong with me?” to “What happened to me, and how did my system adapt?”

How IFS therapy shifts the way you see yourself

This shift alone can reduce shame and increase self-compassion.  

Ultimately, IFS is about restoring internal trust. It invites you to move out of self-judgment and into a more compassionate relationship with yourself.  

IFS therapy may resonate with you if you:

•     Feel pulled in different directions and can’t seem to get out of your own way

•     Have an inner critic that feels relentless or hard to quiet

•     Carry patterns from the past that keep showing up in the present

•     Want to understand why you react the way you do, not just manage it

•     Are curious about a therapy approach that doesn’t pathologise or label

If you’re curious about IFS therapy or want to explore whether parts work might be right for you, I’d love to connect. You’re welcome to book a free 20-minute consultation. No pressure, just a conversation to see if IFS is a fit for you. 

Book a free 20-minute consult

References 

 Schwartz, R. C., & Sweezy, M. (2019). Internal Family Systems Therapy (2nd ed.). Guilford Press.