Understanding Healing with Internal Family Systems

Peace is this moment without judgment. That is all.

This moment in the Heart-space where everything is welcome.
— Dorothy Hunt

In 2020, as a seasoned psychotherapist, I completed my Level 1 training with the Internal Family Systems (IFS) Institute. Despite my experience with various therapeutic modalities, this training was the most transformative of my career. 

IFS has gained worldwide recognition in recent years, supported by compelling research affirming its effectiveness. The recent PARTS study highlights IFS as a promising intervention for PTSD, complex PTSD, depression, anxiety, and suicide risk in community settings.

With the release of No Bad Parts by IFS founder Richard Schwartz, therapists have embraced a fresh, non-judgmental approach that integrates mindfulness, cognitive-behavioral, and somatic techniques. This powerful modality not only heals the past and empowers the present but also fosters clarity for the future. Clients frequently describe IFS as a deeply expansive and transformative experience, surpassing other therapeutic approaches in its impact.

What is IFS Therapy?

IFS Therapy is based on the understanding that every individual exists with multiplicity—an internal system of parts or sub-personalities. You can think of it like a fruit salad, an orchestra, or a conference table. Each component is important, but no single part defines the whole. An orchestra isn’t complete without all its instruments and each musician, just as we aren’t whole without our parts.

These internal parts exist in everyone, whether we are healthy or struggling. IFS is about fostering Self-leadership, which means forming conscious, compassionate relationships between the Self and its parts. When parts are met with love and understanding by Self—the core, capital ‘S’ Self—they can heal, cease to exist in their extreme roles, and allow Self to take the lead. What happens can feel magical! Folx experience a profound sense of calmness, spaciousness, compassion and clarity.

The Origins of IFS

IFS was founded by Richard Schwartz, Ph.D., a Family Systems Therapist who observed that his clients often struggled to make lasting changes because inner parts were blocking progress. He discovered that these parts, known as Protectors, work to shield individuals from pain. While their intentions are positive, they can become stuck in past roles, overprotecting and preventing important qualities of well-being such as mental flexibility, self-regulation, emotional lability, and growth. Unhealthy protector parts may engage in destructive behaviors, as well. Their mission is to guard wounded parts called Exiles, which hold unresolved pain, often from childhood.

Dr. Schwartz found that once people could acknowledge, appreciate, and differentiate from their internal family of parts, they experienced an incredible sense of calm, clarity, and spaciousness—a state of being he called Self.

The 8 C’s of Self-Energy in IFS Therapy

When people connect with their Self-energy, they experience these transformative qualities:

• Calmness – A sense of inner peace, free from stress.
• Curiosity – A genuine, non-judgmental desire to understand oneself and others.
• Clarity – The ability to see reality without extreme emotions or distortions.
• Compassion – A deep, heartfelt presence and appreciation for oneself and others.
• Confidence – The belief in one’s ability to stay grounded and handle life’s challenges.
• Courage – The strength to face vulnerability and difficult emotions.
• Creativity – A spirit of playfulness, imagination, and problem-solving.
• Connectedness – A deep presence with others, nature, and the divine.

The 5 P’s of IFS Therapy

In addition to the 8 C’s, IFS fosters:

• Presence – The ability to be fully in the moment.
• Patience – Allowing parts to feel heard and understood.
• Perspective – Seeing beyond immediate emotional reactions.
• Persistence – Continuing the journey of healing, even when it’s challenging.
• Playfulness – Embracing joy, curiosity, and creativity in self-exploration.

No Bad Parts: Understanding the Internal System

A fundamental belief in IFS is that there are no bad parts—only parts with positive intentions, even when they act destructively. Healing occurs when these parts feel validated, are relieved from the need to function in extreme ways and the exile parts they are protecting who are holding beliefs and experiences such as fear, shame and trauma get their needs met. 

We recognize these parts through our thoughts, feelings, and behaviors. Have you ever noticed yourself saying:

• “A part of me wants to do this, but another part is hesitant.”
• “I don’t know why I do that, I just can’t help it.”
• “I wasn’t myself when I reacted that way.”
• “I’m a failure.” “I’m not good enough.”

These internal dialogues reveal our parts in action. Sometimes, parts polarize, creating inner conflict that can be quite dis-regulating and painful. IFS Therapy helps depolarize these parts and guides them to trust Self-leadership.

What is the Self?

Self is the core essence of who we are—wise, compassionate, and inherently good. Dr. Schwartz describes Self as possessing an innate sense of wisdom, clarity, and healing power.

Imagine if you fully embodied the 8 C’s—how would your life be different? What choices would you make from a place of confidence, calm, and clarity?

Michelangelo once said that, when sculpting David, he simply removed what was not David. Similarly, when our parts trust Self and step back, our true essence emerges.

Cultivating Self-Leadership in Therapy

Unlike traditional talk-therapy approaches that offer listening and occasional direction or insight from the therapist, IFS empowers clients by trusting their own inner wisdom. Healing occurs through two primary relationships:

• Therapist’s Self → Client’s parts
• Client’s Self → Client’s parts

Through intentional questions, parts begin to feel heard, validated, and understood. As Self-leadership grows, issues like anxiety, depression, grief, and childhood trauma can heal in profound and lasting ways.

A Game-Changer for Healing

IFS Therapy is a revolutionary approach that fosters transformation on an individual, familial, and collective level. It gently, yet powerfully, opens doors to authenticity, creativity, and wholeness. I am deeply grateful to integrate IFS into my work with both adults and children, helping them reconnect with their Self and find lasting healing.

If you’re interested in learning more about IFS Therapy or exploring it for yourself, I would love to connect and share this incredible journey with you!

Interested in Learning More?

Learn more about IFS Therapy at The Catalyst Center

If you are interested in connecting with support, our specialized team is here to help. You are not alone. Call 720-675-7123 or contact us below.