Internal Family Systems Therapy
Internal Family Systems
FAQ
What is Internal Family Systems (IFS) therapy?
Internal Family Systems (IFS) therapy is an approach that helps people understand and build a healthier relationship with different parts of themselves. We all have different internal experiences or “parts,” such as an inner critic, a people-pleasing part, an anxious part, or a part that wants to avoid difficult emotions.
IFS views these parts not as problems to eliminate, but as parts of us that developed for important reasons, often to protect us from pain or difficult experiences.
The goal of IFS therapy is to create greater self-understanding, healing, and a stronger connection to your authentic Self.
What does “parts work” mean in IFS therapy?
Parts work refers to exploring different emotions, thoughts, and patterns within us as separate internal experiences or “parts.”
For example, one part of you may want closeness in relationships while another part feels afraid of getting hurt. Many people notice internal conflicts like:
- “Part of me wants change, but another part is scared.”
- “I know what I should do, but something keeps stopping me.”
- “I feel like different parts of me are pulling me in opposite directions.”
IFS helps people understand these internal dynamics with curiosity rather than judgment.
What issues can Internal Family Systems therapy help with?
IFS therapy may help with:
- Anxiety
- Trauma and childhood wounds
- Depression
- Low self-esteem
- People pleasing
- Relationship difficulties
- Perfectionism
- Emotional overwhelm
- Shame and self-criticism
- Life transitions and stress
IFS can also support personal growth, emotional healing, and developing a deeper connection with yourself.
Is Internal Family Systems therapy evidence-based?
Yes. Internal Family Systems therapy is an increasingly researched approach and has shown promising outcomes for trauma, emotional healing, anxiety, and overall wellbeing.
Many people appreciate IFS because it offers a compassionate framework that focuses on understanding rather than fighting against difficult emotions or patterns.
How is IFS different from traditional talk therapy?
Traditional talk therapy often focuses on understanding thoughts, emotions, and behaviours. IFS also explores these experiences, but places particular attention on the relationship between different internal parts and helping them feel understood and supported.
Rather than asking, “What is wrong with me?” IFS often asks, “What part of me is trying to help right now?”
Many people find this approach creates greater self-compassion and reduces shame.
Can IFS help with trauma?
Yes. Internal Family Systems therapy is commonly used for trauma healing because it approaches painful experiences carefully and respectfully.
IFS recognizes that protective parts often develop to help people survive difficult experiences. Rather than forcing these protective patterns away, therapy works to understand them and support healing at a pace that feels safe.
Does IFS mean I have multiple personalities?
No. Internal Family Systems does not assume someone has multiple personalities.
IFS is based on the idea that everyone has different internal experiences or parts. For example, many people naturally say things like:
- “Part of me wants to go.”
- “Part of me feels scared.”
- “Part of me wants to stay home.”
IFS simply uses this natural way of understanding ourselves as a framework for healing.
What happens during an IFS therapy session?
During sessions, you may explore emotions, body sensations, thoughts, memories, and different parts of yourself with the guidance of a therapist.
You are not expected to force experiences or relive painful memories. The process focuses on curiosity, awareness, and developing a more compassionate relationship with yourself.
Can IFS help with anxiety and self-criticism?
Yes. Anxiety and self-criticism are often understood in IFS as protective parts that are trying to help in some way, even when their strategies no longer feel helpful.
By understanding the fears and needs beneath these patterns, people often experience greater self-compassion and reduced internal conflict.
How long does Internal Family Systems therapy take?
The length of therapy varies depending on your goals, experiences, and what you want support with.
Some people experience meaningful insights early in the process, while others choose longer-term work for deeper healing and personal growth.
Healing is often viewed as an ongoing process rather than a destination.
Internal Family Systems are designed for a wide range of issues such as:
- Depression
- Anxiety
- Panic
- Phobias
- Trauma
- Substance use
Why Choose
Terra Counselling?
We believe therapy should be:
Understanding Your Needs
We begin by listening closely to your story and understanding your unique needs. This initial step allows us to tailor therapy to your specific goals, challenges, and circumstances, ensuring you feel heard and supported from the very start.
Personalized Treatment Plan
Based on your individual needs, we create a customized treatment plan using evidence-based therapies like IFS (Internal Family System), EMDR, and Somatic practices. Our goal is to address the root causes of your concerns, fostering long-term healing and personal growth.
Ongoing Support & Growth
As you progress, we offer continuous support and guidance, helping you navigate challenges and celebrate milestones. Therapy at Terra Counselling is an evolving journey, where we adjust our approach as needed to help you achieve lasting change.
What You Can Expect From Internal Family Systems Therapy
Internal Family Systems (IFS) therapy helps you navigate your inner world with compassion and clarity. During IFS therapy, you may experience:
- Awareness of different ‘parts’ within yourself
- Improved understanding of these internal parts
- Access to your calm, compassionate core ‘Self’
- Relief from internal conflicts
- Insight into how past experiences shape current reactions
IFS therapy can benefit those experiencing:
- Conflicting internal voices
- Unwanted behavior patterns
- Inner turmoil or fragmentation
- Unresolved trauma
- Desire for self-understanding and emotional regulation
Through IFS, you can transform internal struggles into personal growth, fostering a more balanced sense of self.
In-person and online counselling services for individuals and couples in Vancouver and across BC
Terra Counselling offers Internal Family Systems (IFS) therapy for adults and couples in Vancouver, Burnaby, and throughout BC through secure online and in-person counselling. We support individuals seeking healing from trauma, anxiety, self-criticism, relationship challenges, and childhood wounds while reconnecting with a greater sense of wholeness.
We help you heal, rediscover your true self, and build the fulfilling life you deserve.