Internal Family Systems (IFS) is a therapeutic model developed by Dr. Richard C. Schwartz in the 1980s. It is based on the idea that each individual’s mind contains multiple “parts” or subpersonalities, and that all of these parts relate to one another and to what IFS calls the “Self.” The Self, according to IFS, is the core aspect of each person that is calm, curious, and compassionate. The goal of IFS therapy is to help an individual cultivate a strong relationship with their Self so they can guide their parts in a more harmonious and healthy manner.

IFS focuses on how different parts of an individual can adopt certain roles, typically in response to both internal and external life experiences. For example, some parts might seek to protect the individual from emotional pain by avoiding relationships or suppressing feelings; these parts may appear stubborn or defensive but are ultimately motivated by a desire to keep a person safe from perceived threats. Other parts might become wounded or fearful during difficult life events—these are often referred to as “exiles.” They hold onto painful memories or traumas, and because the individual typically does not want to feel these difficult emotions, they are pushed aside. Meanwhile, the “managers” might strive to keep life in order in a way that prevents the exiled parts’ pain from surfacing. Over time, such strategies can become overwhelming, leading to anxiety, depression, or other challenges.

In IFS, the therapist guides the individual in identifying and getting to know these various parts without judging or criticizing them. By doing so, the individual can understand each part’s story and intention (no matter how extreme or self-sabotaging it might seem). The individual learns to care for these parts, offering acceptance and compassion. As trust develops, the parts become more willing to allow the Self to lead, resulting in a gradual integration of past experiences and emotional wounds into a more coherent sense of wholeness. Through this process, individuals often notice a reduction in inner conflict and a deeper sense of calm and clarity.