Internal Family Systems (IFS) Therapy

At The Wholehearted, one of the approaches we draw from for counselling is Internal Family Systems (IFS) — an effective, evidence-based form of therapy developed by Dr. Richard Schwartz that helps you understand, care for, and heal the different parts of yourself.

What is IFS?

IFS is based on the understanding that our inner world is made up of many “parts,” each with its own feelings, beliefs, and roles. Some parts hold pain or fear from the past, while others work hard to protect us from being hurt again. Beneath all of these parts, IFS describes a calm, strong aspect of who we are—perhaps what you experience when you feel at your best or when you are living in line with your values. In IFS, this aspect is called the core Self — though the language and understanding around this may differ from person to person.

These parts of us impact how we think, feel, and act across our life, influencing our symptoms that bring us into a counselling room.

Through IFS, you learn to connect with this core aspect of yourself and to approach all of your inner parts — even the ones that feel heavy, critical, or scared — with curiosity and kindness. Rather than trying to silence or push away these parts, IFS helps you understand their purpose and gently unburden them so you can move toward a greater sense of wholeness.

IFS is known for its ability to help counselling go to profoundly deep places without retraumatizing clients, while remaining highly tangible for clients who are unfamiliar with emotional or therapeutic approaches.

Who is it for?

IFS can be very supportive for anyone experiencing parts of themselves that feel stuck, such as in inner conflict, self-criticism, emotional pain, or the effects of trauma. It is particularly helpful for those who have survived difficult or overwhelming experiences and are seeking a gentle, respectful approach to healing.

IFS can help with:
Healing from trauma and post-traumatic stress
Reducing anxiety and depression
Releasing shame and self-blame
Navigating relationship challenges
Processing grief or loss
Cultivating self-compassion and inner strength

How Does IFS Work?

Getting to know each part

In an IFS session, your therapist will guide you to safely tune into your inner experience, at a pace that feels right for you. You’ll get to know the different parts of you — including those that carry pain or memories, and those that work hard to protect you from being overwhelmed.

Listening and healing

With warmth and care, we help you listen to these parts, understand their stories, and begin the process of healing the wounds they hold.

Releasing burdens, finding new roles

IFS is non-pathologizing and trauma-informed — it doesn’t label you as broken or damaged, which generally is not helpful in the long run. Instead, it honours the ways you’ve learned to survive and helps those parts of you release the burdens of the past so you can live with more ease, connection, and find new roles for those parts.

The evidence

IFS is an evidence-based therapy with a growing body of research supporting its effectiveness for trauma, PTSD, anxiety, and depression. It is recognized by the U.S. National Registry for Evidence-Based Programs and Practices (NREPP) as an effective treatment for a range of emotional and psychological challenges.

More than just a therapeutic technique, IFS offers a pathway to reconnect with your true self — the aspect of you that is capable of compassion, calm, and healing. This is why IFS may be so effective, compared to approaches for healing or growth which allow (or unintentionally support) our hurting, anxious, or self-attacking parts to be leading the way.

Next Steps

If you are interested in IFS for yourself or a loved one, we invite you to book a consultation to discuss if this may be a good fit for you in counselling.

Book a complimentary 15 minute consult