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In plain terms

Internal Family Systems (IFS)

Internal Family Systems (IFS), sometimes called parts work, is an approach that treats the mind as made up of parts: the anxious part, the inner critic, the part that wants to withdraw. Rather than fighting these parts, the work helps you get to know them and understand what each is trying to protect, so they can relax. At the center is a calm self that can lead.

The idea of parts

IFS starts from the observation that a person is not one uniform voice but many. A part of you wants to reach out and a part wants to hide; a part pushes hard and a part is exhausted. IFS treats each part as having a good intention, usually protection, even when its methods cause problems. Nothing gets exiled or fought. The stance is curiosity about what a part is carrying and why.

What the work does

When you get to know a protective part instead of battling it, it tends to soften, which makes room for the more vulnerable parts underneath to be heard and to heal. Led from a calm, curious self, this often helps with trauma, anxiety, and depression. It can be gentle work, because it does not require forcing any part to go away.

This page is part of our therapy glossary.

Where we work with this

Related areas we work in

Questions

Common questions

Does having parts mean something is wrong with me?
No. Having parts is how a mind normally works. IFS is not about a disorder; it is a way of relating to the different voices and pulls everyone has, so they work together rather than against each other.
Is IFS the same as dissociative identity disorder?
No. Parts in IFS are the ordinary sub-personalities we all have. IFS can be adapted thoughtfully for people with dissociation, but the model itself describes normal inner multiplicity.
What does a session feel like?
Usually slow and curious. Your therapist helps you turn toward a part, ask what it is worried about, and listen, rather than analyze or argue with it.

Ready when you are

A free 15-minute call is the easiest way to find out whether Aurora is the right fit.

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References and further reading

IFS pairs naturally with trauma therapy. You can learn more from the IFS Institute, founded by the model’s developer, and read more about our practice.