What is Internal Family Systems Therapy (IFS)? Understanding Your Inner World
Have you ever felt like different sides of you are constantly at war? One part pushes you to work harder, another part demands rest, while yet another part drags you into self-doubt. This inner conflict is completely normal — and Internal Family Systems Therapy (IFS) offers a groundbreaking way to understand and heal it.
Developed by Richard C. Schwartz, Internal Family Systems Therapy is based on the understanding that our minds are made up of many distinct parts, each with its own voice, fears, and desires. Some parts take on protective roles, like managers who try to control every situation or firefighters who push down pain through impulsive actions. Other parts — exiled parts — carry deep wounds, often buried out of sight.
Rather than fighting or suppressing these parts, IFS therapy helps you form a compassionate relationship with them, allowing you to lead your internal system from your Core Self — the calm, compassionate, confident core of who you are.
The Origins of Internal Family Systems Therapy: Richard C. Schwartz’s Vision
Richard C. Schwartz, the founder of Internal Family Systems Therapy, discovered that clients weren’t "one self" with one perspective, but rather had an inner family of parts — some wounded, some protective. This led to the creation of IFS, a non-pathologizing, self-compassionate approach to psychotherapy that sees all parts as valuable.
Schwartz emphasized that healing doesn’t happen by eliminating parts but by understanding and releasing their burdens — a process led by your Core Self.
The Three Categories of Parts in Internal Family Systems Therapy
In IFS, all parts play a role within your inner system, but they generally fall into these categories:
1. Managers
These parts work hard to keep you functioning and avoid pain. They are perfectionists, planners, critics, and controllers who try to manage life and avoid vulnerability.
2. Firefighters
When pain breaks through the manager’s control, firefighters jump into action. They use extreme or impulsive behaviors — overeating, drinking, procrastination — to quickly distract from emotional pain.
3. Exiled Parts
These are the most vulnerable parts, often carrying trauma, shame, grief, or fear. Exiled parts are usually pushed deep into the unconscious because they are too painful to face — but healing only happens when we gently reconnect with them.
Protector Parts: The Managers and Firefighters Working Overtime
Both managers and firefighters are known as protector parts because their main goal is to protect you from feeling the pain held by exiled parts. Even if their methods seem harmful, like harsh inner criticism or addictive behaviors, their intention is always to protect.
The Core Self: Your Natural Inner Leader
At the center of Internal Family Systems Therapy is the Core Self — the calm, compassionate, confident inner leader who can relate to all parts with curiosity and care. Your Core Self is always present, even if it feels buried.
In IFS, the goal is Self-leadership — where your Core Self takes the lead in your internal system, rather than your parts being stuck in extreme roles.
The 8 C’s of Self-Leadership in Internal Family Systems Therapy
A Self-led life — where your Core Self guides your parts — is marked by the 8 C’s:
- Calm – Even in tough situations.
- Compassionate – Toward all your parts.
- Curious – Genuinely wanting to understand.
- Creative – Open to new solutions.
- Confident – Trusting yourself.
- Courageous – Willing to face your fears.
- Connected – To yourself and others.
- Clear – Seeing situations with clarity, not confusion.
How Internal Family Systems Therapy Works in Online Sessions
In my online therapy sessions, I gently guide you through the IFS process:
- Identifying parts. We notice the managers, firefighters, and exiled parts that show up.
- Building relationships with parts. We get curious about their roles and how they protect you.
- Connecting to your Core Self. Your Self leads the healing process.
- Witnessing and unburdening. Exiled parts release the pain they’ve carried, freeing the whole system.
IFS therapy can be especially powerful for trauma, anxiety, and self-criticism, but it also fosters deeper self-connection for anyone seeking personal growth.
IFS, ACT, and Somatic Therapy: A Holistic Combination
In my practice, I integrate:
- Internal Family Systems Therapy (IFS) for understanding your inner world.
- Acceptance and Commitment Therapy (ACT) to align your actions with your values.
- Somatic Therapy to work directly with your body’s wisdom.
This blend addresses mind, body, and spirit, supporting deep healing and sustainable change.
Why Internal Family Systems Therapy is So Effective
IFS is so respected because it:
- Respects all parts. No part is bad — all have a purpose.
- Uses your natural Core Self as the healer.
- Heals at the root level, not just symptom management.
- Supports trauma healing without re-traumatization.
This approach empowers you to become your own healer, building trust and connection within yourself.
Ready to Explore Internal Family Systems Therapy?
If you’re curious about Internal Family Systems Therapy and want to experience how it can transform your relationship with yourself, I invite you to book an online session with me. Together, we can explore your inner parts, uncover your Core Self, and help you lead your life with more calm, compassion, and clarity.
Visit my website to book a free consultation or full session: melinalinden.com
FAQs About Internal Family Systems Therapy
1. Is Internal Family Systems Therapy only for trauma?
No — it’s great for anyone who wants to understand themselves better and develop self-leadership.
2. Can IFS work for anxiety and self-criticism?
Absolutely. Managers and firefighters are often involved in these patterns.
3. How is IFS different from traditional talk therapy?
IFS works with inner parts directly, not just thoughts or behaviors.
4. What’s the role of the Core Self?
The Core Self is your compassionate, wise inner leader — the goal is for your Self to lead.
5. Can IFS be done online?
Yes — Internal Family Systems Therapy works beautifully online.
6. How do I book a session?
You can book a session directly at: melinalinden.com
