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 wants to leave my spouse, but another part of me wants to stay together."

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)

There are also other therapy modalities that use similar concepts, like Gestalt 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 worrying, 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 practice, though it is not yet considered “evidence-based” as there have not yet been enough randomized clinical control trials conducted that could confirm or deny it’s effectiveness. Other kinds of 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. This evidence is more anecdotal and still needs to be verified scientifically.

My best recommendation for learning more about IFS:

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

FAQ: Is IFS the same as—or related to—Family Systems Therapy?
Not really! Although the modality 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.