Internal Family Systems (IFS) therapy is a type of psychotherapy based on the idea that everyone has an internal system made up of different parts, each with its own thoughts, emotions, beliefs and role. IFS is an evidence-based psychotherapy with a growing body of research supporting its use for conditions including depression, anxiety, PTSD, and physical health conditions such as rheumatoid arthritis [1][2][3][4]. In this article, we'll provide an overview of IFS, its core principles, and how it can positively impact mental health.
IFS was developed by Dr. Richard C. Schwartz in the 1980s, Internal Family Systems (IFS) is based on the idea that everyone has an internal system made up of different parts [5][6]. Each part has its own thoughts, emotions, beliefs, and role. Over time, parts may take on different roles in response to life experiences, often as a way of protecting us from emotional pain.
What is the Self in IFS Therapy?
The central concept in IFS is the Self, the core of who you are that exists beneath all your parts. According to IFS, the Self cannot be damaged by trauma or difficult life experiences. Instead, trauma affects the parts of the internal system that work to protect us from emotional pain. In IFS, the Self is characterized by eight qualities known as the 8 C's and the 5 P's.
The 8 C’s and 5 P’s of The Self in IFS:
- Calm
- Curiosity
- Clarity
- Compassion
- Confidence
- Courage
- Creativity
- Connectedness
- Presence
- Persistence
- Perspective
- Playfulness
- Patience
The goal of IFS is to strengthen Self leadership. As Self leadership develops, parts learn to trust the Self, allowing them to move out of extreme roles and into their natural strengths [7].
How Is IFS Different from Other Therapy Modalities?
Unlike Cognitive Behavioural Therapy (CBT), which focuses on changing thought patterns of thinking and behaviour, or Eye Movement Desensitization and Reprocessing (EMDR), which processes traumatic memories, IFS does not try to eliminate or change parts of you. Instead, it seeks to understand the role each part plays within the internal system and the burdens it may carry. By strengthening Self leadership, IFS helps parts develop greater trust in the Self, allowing them to move out of extreme roles and into their naturally valuable roles.
Understanding Protector Parts and Exiles in IFS
IFS describes different types of parts within the internal system, each with a distinct role. Understanding these parts is central to how IFS therapy works.
Protector Parts: Managers and Firefighters
Protector parts work to protect the internal system from emotional pain by preventing or responding to the activation of exiles. In IFS there are two kinds of protectors: Managers and Firefighters.
Managers:
Manager parts work proactively to maintain control, keep things organized, and reduce the likelihood that exiles will become activated. They often set high standards and may become critical of themselves or others in an effort to prevent emotional pain.
Common manager parts include:
- the inner critic
- the people pleaser
- the workaholic
- the perfectionist
- the overachiever
Firefighters:
Firefighter parts are more reactive and step in when exiles become activated and emotions feel overwhelming. Their role is to reduce emotional pain as quickly as possible, often through distraction or behaviours that provide immediate relief.
Examples may include:
- substance use
- excessive screen time
- binge eating
- impulsive behaviours
Exile Parts:
Exiles are the younger, wounded parts of the internal system that carry emotional pain, trauma, vulnerability, and other burdens. Because the emotions they carry can feel overwhelming, protector parts work to keep them out of conscious awareness until the system is ready to approach them safely.
The Three Parts in IFS: A Quick Comparison
Benefits of Internal Family Systems Therapy
- Enhanced self-awareness: IFS encourages a deeper understanding of your parts, including the thoughts, emotions, and behaviours associated with each.
- Improved self-compassion: By recognizing the protective intentions of each part, you can cultivate compassion for yourself and others.
- Reduced emotional reactivity: As Self leadership develops and parts come to trust the Self, emotional triggers and reactivity often lessen.
- Self leadership: IFS aims to strengthen Self leadership, allowing the Self to lead the internal system with greater confidence, clarity, and compassion.
- Trauma processing: IFS offers a way to approach trauma by working with parts at a pace that supports the internal system, including experiences related to complex PTSD and childhood trauma.
- Improved relationships: As Self leadership develops, many people find they become less reactive and more present in their relationships with others.
Research on IFS continues to grow. A 2025 scoping review by Buys identified 27 published studies and concluded that IFS is a promising therapeutic approach, particularly for chronic pain, depression, and post-traumatic stress disorder [7]. The review also found emerging evidence that IFS may support greater self-compassion and self-forgiveness. The authors highlighted the need for additional high-quality research as the evidence base continues to develop.
What Concerns Can IFS Help Address?
Conditions commonly treated with IFS include:
- Anxiety and panic disorders
- Depression
- Post-traumatic stress disorder (PTSD) and complex PTSD (C-PTSD)
- The emotional impact of childhood abuse, neglect, or adverse experiences
- Eating disorders and disordered eating
- Substance use disorders
- Low self-esteem and self-worth
- Relationship difficulties and attachment wounds
IFS is most commonly delivered in individual therapy and may be integrated with other evidence-based therapeutic approaches depending on a person's needs and treatment goals.
What to Expect in an IFS Therapy Session
In an IFS therapy session, your therapist will guide you inward to explore your internal system in a safe, non-judgmental environment. Sessions typically follow a gentle, exploratory process:
- Identifying a part: You begin by noticing a feeling, thought, or behaviour you want to explore, such as anxiety, self-criticism, or an urge to withdraw.
- Getting curious: Rather than trying to change or suppress the part, you approach it with curiosity to better understand its role and what it is protecting.
- Building a relationship: As Self leadership develops, your parts begin to trust the Self, allowing them to move out of extreme roles and into their natural strengths.
- Unburdening: When a part is ready, it can release the burdens it has been carrying, a process IFS refers to as unburdening.
IFS is available through both in-person and virtual therapy. If you are interested in working with an IFS therapist, our Care Team can help match you with a therapist based on your goals, clinical needs, and the therapist's training and experience. Many therapists also integrate IFS with other evidence-based approaches to provide care tailored to your individual needs.
Who Can Benefit from IFS Therapy?
IFS may be a good fit if you're interested in understanding the different parts of yourself and how they influence your thoughts, emotions, behaviours, and relationships. Rather than focusing on changing or eliminating difficult thoughts or emotions, IFS works to understand the role they play within your internal system and strengthen Self leadership.
IFS has been used to support people experiencing concerns such as trauma, anxiety, depression, relationship difficulties, and the lasting effects of adverse life experiences. If you're considering IFS, speaking with a therapist trained in the model can help determine whether it aligns with your goals and preferences for therapy.
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Finding the Right Support
If you need immediate support, please explore our crisis and community resources.
If you're interested in connecting with a therapist, our Care Team is happy to help. You can email us at contact@layla.care with any questions or complete our intake form to get started. We'll work with you to understand your needs and connect you with a therapist whose training, experience, and therapeutic approach align with your goals.
Disclaimer: The information in this blog is intended for educational purposes only and should not be considered medical or mental health advice, diagnosis, or treatment. If you have questions about your mental health or which type of therapy may be right for you, please consult a qualified healthcare professional.
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References and External Links
[1] Haddock, S. A., Weiler, L. M., Trump, L. J., & Henry, K. L. (2017). The efficacy of internal family systems therapy in the treatment of depression among female college students: A pilot study. Journal of Marital and Family Therapy, 43(1), 131–144. https://doi.org/10.1111/jmft.12184
[2] Shadick, N., & Sowell, N. (2015, November 23). IFS, an evidence-based practice. The Foundation for Self Leadership. http://foundationifs.org/news-articles/79-ifs-an-evidence-based-practice
[3] Buys, M. E. (2025). Exploring the evidence for Internal Family Systems therapy: A scoping review of current research, gaps, and future directions. Clinical Psychologist, 29(3), 241–260. https://doi.org/10.1080/13284207.2025.2533127
[4] Shadick, N. A., Sowell, N. F., Frits, M. L., Hoffman, S. M., Hartz, S. A., Booth, F. D., ... & Schwartz, R. C. (2013). A randomized controlled trial of an internal family systems-based psychotherapeutic intervention on outcomes in rheumatoid arthritis: A proof-of-concept study. The Journal of Rheumatology, 40(11), 1831–1841. https://doi.org/10.3899/jrheum.121465
[5] Schwartz, R. C. (n.d.). Evolution of the internal family systems model. http://www.selfleadership.org/about-internal-family-systems.html
[6] Schwartz, R. C., & Sweezy, M. (2019). Internal family systems therapy. Guilford Publications. https://www.guilford.com/books/Internal-Family-Systems-Therapy/Schwartz-Sweezy/9781462541461
[7] Schwartz, R. C. (2013). Moving from acceptance toward transformation with internal family systems therapy (IFS). Journal of Clinical Psychology, 69(8), 805–816. https://doi.org/10.1002/jclp.22016
