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Internal Family Systems therapy (IFS) is an evidence-based model of psychotherapy that views the mind as a natural system of multiple parts working together for survival and functioning. Developed by Dr. Richard Schwartz and supported by research from the IFS Institute, the Internal Family Systems model is recognized worldwide as an empowering paradigm that helps people heal trauma, self-improve, and develop lifelong skills.
IFS is built on the belief that every person has an undamaged core self, referred to in IFS as Self, that holds qualities like compassion, clarity, and courage. Around this Self are distinct sub-personalities or “parts,” which often form protective roles in response to trauma, painful emotions, and other environmental factors. Parts are understood to be natural, normal, and helpful, although when outdated or taking on an extreme role, they can cause distress.
At its heart, IFS therapy helps individuals access their core Self, build trust with protective and wounded parts, and begin the process of deep healing and personal growth.
IFS is considered an experiential therapy rather than traditional talk therapy. Instead of only discussing outside events, it helps individuals turn inward to explore what’s happening in their inner system. One way to think of it is a constellation of “parts” that influence how we think, feel, and act, all in relationship with the core self (the calm, wise, undamaged center of who we are).
An IFS therapist guides individuals to notice and connect with these parts in a safe and supportive manner. Over time, individuals learn that even the most troubling behaviors are driven by parts trying, though often in extreme ways, to protect them.
Here are the main categories of parts in IFS.
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There are two types of protective parts: Managers and firefighters. Both intend to keep you safe by not experiencing past or present pain, but they do so differently. Managers tend to be proactive and are often celebrated by culture. Think perfectionistic, caretaking, analyzing, self-critical, planning parts. Firefighters tend to be reactive and numbing, often through behaviors like substance use, dissociation, binge eating, distraction, or cutting. Even though protectors can feel harsh or cause problems, their deeper intention is to shield you from pain.
Exiles carry the emotional wounds of earlier experiences, things like shame, fear, or sadness from childhood trauma or neglect. Because these feelings can be overwhelming, the system often “exiles” them, pushing them out of awareness. But exiles still long for healing, and when given care and attention through IFS, they can release that burden and reintegrate into the system.
Internal Family Systems therapy in Austin, TX, can benefit anyone looking for a deeper understanding and healing. Originally developed for eating disorders, IFS has grown to address a wide variety of mental health conditions and life challenges, including:
IFS also integrates well with family therapy. Working with an experienced family therapist trained in IFS can help individuals explore how patterns within their internal system mirror dynamics in their relationships. By exploring both the internal family of parts and the external relationships in your life, the IFS model supports lasting healing and stronger connections.
Together, you’ll identify how your parts show up, whether as a critic, worrier, people pleaser, or other familiar sub-personalities. These parts are not bad; they carry positive intent and can be understood through curiosity and compassion.
Individuals learn to recognize their undamaged core self, often felt as calm, clarity, courage, and self-compassion. This relationship with Self becomes a resource for healing.
Therapists may use tools such as visualization, writing, drawing, or movement to help you notice and communicate with your parts. This allows you to address wounded parts, emotional pain, and burdensome beliefs without being overwhelmed.
Some sessions may involve gently “witnessing” burdens or painful emotions. Through memory reconsolidation, old beliefs can shift, making space for new, life-affirming beliefs and qualities. Only therapists who have completed structured IFS training through the IFS Institute are qualified to guide individuals safely through this process.
Over time, IFS helps you develop the skills to continue the work on your own, practicing Self-leadership and responding to your own needs with greater balance and compassion. Many individuals describe IFS as a life-changing, empowering paradigm because it equips them with tools for healing that extend well beyond therapy sessions.
IFS therapy provides a transformative framework for addressing many of the challenges that bring people to counseling. Below are a few of the ways internal family systems can make a difference.
IFS offers a gentle yet effective way to address trauma without retraumatization. By connecting with exile parts and understanding the protective role of other parts, individuals can release burdens and experience healing.
Individuals learn to notice painful emotions with curiosity rather than fear. This practice builds resilience, helping people stay grounded even when vulnerable parts surface.
At the heart of the IFS model is cultivating self-compassion. As individuals connect with their true selves, they develop a more balanced relationship with their own needs, leading to authentic personal growth.
Some parts take on extreme roles to protect the person, like criticizing, distracting, or numbing. IFS helps you understand these roles and shift them into healthier functions, reducing the need for defenses like avoidance, withdrawal, or impulsivity.
By developing self-leadership, individuals can approach relationships with more compassion and clarity. This makes it easier to resolve conflict, support loved ones, and build healthier patterns in families and partnerships.
Individuals learn to notice their distinct parts, whether protective, critical, or vulnerable, and begin to understand their positive intent. Through guided exploration, these sub-personalities can release old burdens and shift into healthier roles.
IFS emphasizes the qualities of the undamaged core self, such as compassion, clarity, and calm. By strengthening this connection, individuals develop self-leadership that supports healing and resilience in everyday life.
Exploring and caring for the inner child or exile parts helps individuals address earlier abuse, trauma, or unmet needs. This gentle process fosters reconnection and healing of wounded parts that may have carried pain for years.
Some parts take on extreme roles, like perfectionism or avoidance, to guard against pain. IFS techniques guide individuals to appreciate these protective roles while inviting them to relax and trust the true self to take the lead. When overwhelming emotions surface, protective parts known as firefighters emerge, often distracting the person with behaviors like overworking or substance use.
By re-experiencing old stories in a safe way, IFS allows individuals to reprocess painful emotions. This evidence-based approach aligns with neuroscience, helping new, healthier beliefs take root and replace old patterns.
IFS provides a safe way to approach trauma without being overwhelmed, helping individuals process the past and move forward with balance.
IFS allows individuals to acknowledge pain without being consumed by it, recognizing they are more than their struggles. They are all that and more, including resilient, creative, and compassionate.
IFS helps validate what a person feels, creating space for emotions to be acknowledged without judgment or avoidance. Individuals work to discover the true self at their core.
As individuals learn self-leadership, they bring more compassion and balance into relationships with family, friends, and partners.
Research shows the IFS model can also help with chronic stress and physical health conditions, reducing the impact of painful emotions on the body.
IFS is an evidence-based model of psychotherapy created by Richard Schwartz. It views the mind as a system of naturally multiple parts and emphasizes healing through the core self.
Unlike traditional talk therapy, IFS is experiential and focuses on inner exploration. Individuals are guided to engage directly with their internal system for deeper healing.
In a typical session, your therapist will guide you to slow down, notice your thoughts and feelings, and begin connecting with different “parts” of yourself. Your therapist may help you approach each part with curiosity and compassion, allowing your core Self to take the lead. Over time, this process brings more balance, healing, and inner harmony.
Anyone can benefit, but it is especially helpful for those struggling with trauma, anxiety, depression, eating disorders, substance use, and/or relationship challenges.
Simply contact our team to schedule a consultation. Our experienced IFS therapists and IFS-informed therapists will guide you in exploring your parts and building a healthier relationship with your true self.
At Louis Laves-Webb, LCSW, LPC-S & Associates, we affirm the experiences of LGBTQIA+ individuals. Internal Family Systems work offers a safe and inclusive space to explore identity, care for vulnerable parts, and reconnect with the undamaged core self.
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Discover the life-changing benefits of IFS. Our compassionate team of IFS therapists will guide you in reconnecting with your true self and creating a more balanced life.
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Austin, TX 78701
3818 Spicewood Springs Rd
Suite 300
Austin, TX 78759
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