What is Internal Family Systems (IFS) Therapy?

Internal Family Systems (IFS) Therapy

Internal Family Systems (IFS) therapy is a gentle, evidence-supported way of exploring the many “parts” that make up your inner world. Those parts might be anxious, protective, shut down, angry, overwhelmed, or carrying old stories you’re tired of holding alone. IFS creates space for all of them—without shame, without judgment, and without forcing you into someone else’s idea of healing.

My practice is trauma-informed, person-centered, LGBTQ+ inclusive, and deeply affirming of neurodivergent experiences. IFS offers a way to understand yourself with more compassion, more clarity, and more choice.

What Is Internal Family Systems?

IFS was developed by Dr. Richard Schwartz as a non-pathologizing approach to therapy. It’s often called “parts work,” and at its core, it’s based on a simple truth: we all have inner parts that stepped up to protect us in moments we needed them most.

Some of those parts learned to anticipate danger.
Some learned to keep the peace.
Some learned to disappear.

IFS helps you understand those inner dynamics so they don’t have to keep operating in crisis mode.

This approach is supported by growing research showing its effectiveness for trauma, anxiety, identity-related stress, and emotional regulation. It meets you where you are and moves at your pace.

If you’d like to learn about how IFS relates to trauma more specifically, you can visit my Trauma Therapy page.

To learn more about me and my approach, visit the About page.

How IFS Therapy Works

IFS gently invites you to slow down and meet the different parts of your system with curiosity. During sessions, we might:

Name the protective or wounded parts that show up.
Understand why those parts learned the roles they carry.
Offer space for emotions that were never allowed to be expressed.
Cultivate the grounded state known as Self—your calm, steady inner leadership.

Instead of trying to “get rid of” parts, IFS helps you build a relationship with them. And when parts feel understood instead of judged, the whole system begins to settle.

IFS can be especially supportive if you're navigating trauma, anxiety, religious harm, identity transitions, or the particular exhaustion that comes with neurodivergence and masking.

Who IFS Can Help

I work primarily with queer, trans, and/or neurodivergent adults who want therapy that reflects and respects who they are—not who the world tells them to be.

IFS may be helpful if you’re:

• Managing anxiety, depression, or complex trauma

• Healing from religious trauma, sexual trauma, or family-of-origin wounds

• Exploring identity and internal conflict around queerness or gender

• Struggling with self-criticism, shame, or perfectionism

• Understanding masking or burnout in ADHD or autism

• Seeking more compassion for yourself and your lived experience

IFS is flexible, relational, and affirming. You don’t have to show up “put together.” Your parts get to show up too.

What to Expect in IFS Sessions

You don’t need any prior experience with therapy—or with “parts work”—to benefit from IFS.

A typical session may include:

• A grounding moment to help your system find steadiness

• Gentle exploration of whichever part feels most activated

• Space to name what comes up emotionally or physically 

• Reflection on how these parts show up in your daily life

IFS doesn’t push, rush, or overwhelm. You lead the pace. Your voice matters. Your boundaries matter.

All sessions are held virtually, which allows you to access support from wherever you feel most comfortable and safe. For details about availability, fees, and logistics, visit the Rates, Location & Scheduling page.

Combining IFS With Other Modalities

I also offer EMDR and somatic-informed approaches. Many clients benefit from integrating IFS with EMDR—receiving both the emotional insight of parts work and the trauma-processing support of bilateral stimulation.

If you’re specifically seeking “IFS and EMDR,” “IFS trauma therapy,” or a multimodal plan, we’ll build an approach that feels right for you.

Virtual Therapy in Washington and Colorado

I offer Internal Family Systems therapy via telehealth for clients across Washington and Colorado. Virtual therapy is research-supported and just as effective as in-person treatment when it’s grounded in clarity, privacy, and connection.

Whether you’re in Seattle, Spokane, Denver, Boulder, or a quiet town in between, you can access care that is queer-affirming, neurodivergent-affirming, and trauma-informed.

Begin IFS Therapy

If you're ready to explore your inner world with more clarity and compassion, I’d love to meet you. I offer a free 15-minute video consultation so we can talk about what you’re looking for and how we might work together.

Your well-being matters. You deserve support that honors the complexity of who you are—and every part of you is welcome here.

Further Reading for Clients

Schwartz, R. C. (2021). No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. 

Schwartz, R. C. (2007). You Are the One You’ve Been Waiting For: Applying Internal Family Systems to Intimate Relationships.

IFS Institute. (n.d.). Introduction to Internal Family Systems. https://ifs-institute.com (Accessible overviews, videos, and explanations for anyone new to IFS.)