Internal Family Systems-IFS
Therapy
What is Internal Family Systems-IFS Therapy?
Internal family systems – IFS therapy is an evidence-based, compassionate approach to healing that recognizes the mind as naturally made up of multiple “parts.” Rather than pathologizing the behaviors and emotions that cause you distress, IFS helps you understand the role each part plays — and why it developed in the first place. Developed by Dr. Richard Schwartz, Internal Family Systems has become one of the most respected and widely used approaches in trauma therapy, anxiety treatment, and personal growth work.
At the core of parts based therapy is the belief that there are no bad parts. Every part of you — even the ones that feel destructive, shameful, or out of control — developed for a reason. IFS helps you build a relationship with these parts so they no longer have to work so hard to protect you.
How Internal Family Systems Therapy Helps with Trauma
Internal Family Systems is particularly powerful for healing trauma. When we experience overwhelming or painful events, our system develops protective parts to help us survive. These parts may show up as:
- The inner critic that keeps you small to avoid rejection
- The people-pleaser that learned love was conditional
- The part that shuts down emotionally to avoid being hurt
- The anxious part that stays hypervigilant to prevent danger
- The perfectionist that tries to control outcomes to feel safe
These parts aren’t problems to be eliminated — they’re brilliant adaptations to difficult circumstances. In this type of therapy, we approach each part with curiosity and compassion, helping them release the burdens they’ve been carrying so your whole system can function with greater ease and freedom.
Research consistently shows that Internal Family Systems is effective for treating trauma, PTSD, anxiety, depression, and complex relational wounds. It works particularly well alongside EMDR therapy and somatic approaches, which is why I often integrate all three in my practice.
Internal Family Systems for Anxiety
Many people who struggle with anxiety find that traditional approaches help them manage symptoms but don’t address the root cause. Internal Family Systems goes deeper — helping you understand the parts of you that generate anxious responses and why they feel the need to stay on high alert.
In IFS therapy for anxiety, we explore questions like:
- What part of you is generating the worry or fear?
- What is it trying to protect you from?
- What does it need to feel safe enough to relax?
When anxious parts feel genuinely heard and understood rather than suppressed or managed, anxiety naturally decreases. This is the difference between coping with anxiety and actually healing it.
Internal Family Systems for Personal Growth
IFS therapy isn’t only for people in crisis or healing from trauma. It’s also a powerful tool for personal growth, self-discovery, and becoming more fully yourself. Many people come to this therapy simply wanting to understand why they do what they do — why they self-sabotage, why certain relationships trigger them, or why they struggle to follow through on the things that matter most to them.
Through the lens of IFS, personal growth becomes an inside job. Rather than forcing change through willpower or discipline, IFS helps you build a genuine relationship with the parts of yourself that resist change — understanding what they fear, what they need, and how to work with them rather than against them.
IFS for personal growth can help you:
- Understand your patterns and why they developed
- Reduce self-criticism and develop genuine self-compassion
- Clarify your values and what truly matters to you
- Make decisions from your authentic Self rather than fear or obligation
- Build healthier boundaries in relationships
- Break cycles of people-pleasing, perfectionism, or self-abandonment
- Reconnect with creativity, joy, and a sense of purpose
- Develop greater emotional intelligence and self-awareness
Many clients who come to IFS for personal growth describe a profound shift in how they relate to themselves. Instead of fighting their inner world they begin to listen to it — and in doing so discover a wellspring of wisdom, resilience, and clarity that was always there waiting to be accessed.
Whether you’re navigating a life transition, feeling stuck in old patterns, or simply ready to live with greater intention and authenticity, Internal Family Systems therapy offers a compassionate, depth-oriented path forwa
Internal Family Systems and the Self
A central concept in Internal Family Systems is the idea of the Self — the calm, curious, compassionate core of who you are that exists beneath all the parts. The Self is never damaged by trauma or difficult experiences. It is always there, waiting to lead.
The goal of IFS therapy is not to eliminate your parts but to help your Self lead your internal system. When Self is in the driver’s seat, you respond to life with greater clarity, curiosity, and compassion rather than reactivity, shame, or fear.
Many clients describe the experience of accessing Self as feeling genuinely at home in themselves for the first time. It’s a profound shift — and it’s available to everyone.
Who Can Benefit from IFS Therapy?
Internal Family Systems therapy is effective for a wide range of concerns including:
- Trauma and PTSD
- Anxiety and panic attacks
- Depression
- Childhood abuse and neglect
- Narcissistic abuse recovery
- Relationship patterns and codependency
- Perfectionism and self-criticism
- Shame and low self-worth
- Life transitions and identity questions
- Personal growth and self-discovery
You don’t need a diagnosis or a history of major trauma to benefit from this kind of therapy. Many people come to Internal Family Systems therapy simply feeling disconnected from themselves, stuck in patterns they can’t seem to change, or wanting to understand themselves more deeply.
My Approach to IFS Therapy
I completed IFS Level 1 and Level 2 training through the IFS Institute. I bring both clinical expertise and genuine personal experience with this approach to every session. I integrate Internal Family Systems with EMDR therapy and somatic therapy to address trauma at every level — the stories we tell, the emotions we carry, and the way it all lives in our bodies.
My approach to IFS is warm, collaborative, and paced to your comfort. We never push parts to reveal more than they’re ready to share. Instead we build trust — within our therapeutic relationship and within your own internal system — so that real, lasting healing can unfold naturally
Return to your
Center of Balance
541-499-7338
I offer a FREE 15-minute consultation.
Find out how IFS Therapy can help you.
Frequently Asked Questions
What type of therapy is Internal Family Systems
Internal Family Systems (IFS) is an inclusive form of psychotherapy that can transform you and help you know yourself better. The goal of IFS therapy is to heal past wounds and bring your mind and emotions to a more compassionate, stable place. If you’re looking to resolve intense emotions or heal from your past pain, this may be a good therapy approach for you.
When is Internal Family System needed?
IFS is used to treat many kinds of mental health diagnoses and emotional challenges. It provides a way to regulate your emotions and improve your problem solving skills, which has implications in every area of your life from relationships to job and career performance. It was developed originally to treat severe mental health issues of trauma and abuse and is effective to address these and other mental health issues such as trauma and PTSD, phobias, anxiety, and depression.
IFS can be used to address a specific, current issue like making a decision about a career or relationship. IFS can help them with recurrent patterns that affect many areas of life.
How does Internal Family Systems work?
IFS focuses on developing an awareness of your parts and their roles and focuses on diminishing their extreme roles so the parts function more harmoniously together, reducing internal conflicts.
During each IFS therapy session, you and your therapist will use different techniques, such as:
- Body awareness
- Guided imagery
- Mindfulness-based practices
- Journaling
- Imagining the future
- Exploring the past
For example, your therapist might guide you to pay attention to what you’re experiencing in the moment. You might notice a physical sensation like a knot in your stomach, a thought that keeps circling in your mind, or a feeling that’s causing distress.
Your therapist works with you to identify the part(s) associated with these experiences. From there, you’ll explore what this part of yourself needs and what function it serves. By doing this, you can better address the needs of this part to reduce your distress.
How much does Internal Family Systems cost?
IFS therapy rates are the same as all other therapy services.
**Insurance Coverage:** I accept Aetna, First Choice Health, Providence, and Pacific Source insurance in Oregon, Washington, Georgia, New Jersey, and Florida. If you have insurance from another provider, I can work with you as an out-of-network provider and provide a superbill for reimbursement.
**Private Pay Options:** For clients without insurance or preferring to pay privately, I offer flexible rates, HSA/FSA acceptance, and several sliding scale spots for those with financial need.
Regardless of how you pay, IFS therapy is an investment in your healing. Schedule a Free consultation to discuss what works best for your situation and insurance coverage.
How long does Internal Family Systems take?
The short answer is that it depends on what your needs and goals are. Our goal is to help you
heal as soon as possible. How long you will need therapy depends on your personal goals for
treatment. If you have a symptom that you want to improve it may be a short treatment, say
one to three months. If you have symptoms that are more complex it can take much longer and your
quality of life has been impacted for years. Our work will be tailored to your needs at a pace
that feels comfortable and safe for you. We will work with you to design a plan that helps you
meet your goals in a time frame that will work for you.
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What Is (IFS) Internal Family Systems Therapy?
Center of Balance Counseling specializes in Internal Family Systems (IFS) therapy for adults across Oregon, Washington, Georgia, New Jersey, and Florida. IFS therapy is effective for trauma, PTSD, anxiety, depression, narcissistic abuse recovery, codependency, and personal growth. Kaijah Bjorklund completed IFS Level 1 and Level 2 training through the IFS Institute and integrates Internal Family Systems with EMDR therapy and somatic therapy for comprehensive trauma-informed care. Online IFS therapy available via secure telehealth.