What Exactly Is Internal Family Systems (IFS)?

Internal Family Systems is a cutting edge, holistic therapy that heals attachment issues, trauma, shame, self-criticism and brings people back to a place where they can respect and like themselves again. It provides a step-by-step model that helps people heal and transform.

With IFS, people can establish balance within their internal system by better knowing themselves, understanding their own motivations and conflicts, and learning how to heal and move forward to become more successful in their relationships, work, and beyond.

How IFS Therapy Works

IFS therapy comes from a broader psychological concept known as parts work that sees us as having a collection of different "parts," each with its own feelings and needs. Just like a family is composed of many different members, each with their own distinct personality, so is the self. And each part of self has its own unique intentions, needs, and desires.

In many ways, the language of “parts” is something that everyone is familiar with, even if they don’t know about IFS. In everyday speech, we often say things like, “Part of me wants X, but another part wants Y.” For example, we may say things like “Part of me wants to be around other people, and the other part wants to be by myself” or “Part of me wants to drink my feelings away, and the other part knows that’s not good for me.” IFS helps us become more connected with the different parts of ourselves, and become more in touch with ourselves.

How Does IFS Therapy in Cincinnati Help?

Sometimes, our parts are at odds with one another, which can cause emotions and behaviors that are confusing and frustrating. For instance, you may have a part that wants to deepen your relationship with your partner, a part that shuts down when you’re around them, and another part that criticizes you for negatively affecting this relationship.

These conflicting parts may cause you to second-guess yourself, self-sabotage, run hot and cold, flip-flop between perspectives, and feel drained by the internal tug-of-war. They can wreak havoc on your relationships with others and, most importantly, with yourself.

In IFS therapy, individuals work to identify and communicate with these parts, aiming to create harmony and balance within themselves. By doing this, people can address inner conflicts, heal emotional wounds, and ultimately lead a more whole and fulfilling life.

Who Can Benefit from IFS Therapy?

Individuals of all backgrounds and experiences can benefit from Internal Family Systems (IFS) therapy. Whether you're grappling with emotional challenges, feeling stuck or unsure about things, past trauma, relationship difficulties, or simply seeking personal growth, IFS offers a holistic path to healing and self-discovery.

In particular, IFS is especially helpful for people who have experienced trauma and PTSD, including emotional neglect and relationships that were hurtful . Many people with trauma in their past struggle with wounded parts; IFS can help them heal those parts and integrate them into a new, healthier version of themselves. With most forms of therapy, it’s hard to work through various traumas and past hurts because the mind and body naturally work to protect themselves from painful memories and emotions. IFS allows us to access memories, emotions, and beliefs that were previously locked away, leading to fuller and deeper healing.

What Does an IFS Therapy Session Look Like?

IFS therapy looks and sounds just like any other therapy session, with the only difference being that in IFS therapy your therapist helps you identify the different parts that you may have and how to resolve conflicts that may exist between parts. IFS therapists often incorporate other types of therapy into an IFS session, such as EMDR or somatic therapy.

IFS is not protocol-driven; instead, it is flexible, improvisational, and experiential. The work unfolds internally as you explore and engage with the various parts of your mind. There's no need to "try hard" or worry about failing; all it takes is a willingness to self-reflect and engage with your emotions.

Unique Benefits of Internal Family Systems Therapy

IFS has been gaining popularity in the last few years. Part of this is due to the benefits of this particular approach and how many people from all walks of life have seen progress in their own healing journeys:

Holistic Healing: Internal Family Systems and parts work takes into account all parts of your inner world in order to foster a sense of wholeness.

Empowerment: By strengthening your connection to your core "Self," the Internal Family Systems approach supports individuals seeking to live their life from a place of intention and authenticity.

Trauma Healing: Whether you’ve experienced trauma, addiction, or other issues, you can find healing from your past and discover a path forward when you understand how different parts of you work.

Improved Relationships: Understanding your own parts enhances your capacity for empathy, leading to healthier interactions with others.

Change patterns: Once parts of your understand each other, they can let go of destructive behaviors or thoughts and help you make progress in your life. Personal development: By better understanding all parts of you, you can move forward to achieve what you’ve been held back from.

A different treatment option: Every person is different, and if another method, like DBT or CBT isn’t working as well for you, IFS is a different way for you to seek help.

Stress Reduction: Achieving inner harmony through IFS can reduce anxiety and stress, promoting emotional well-being.

Self-Care and Mindfulness: IFS equips you with self-awareness tools that extend beyond therapy, enriching your daily life with greater mindfulness and self-compassion.

How IFS Therapy Can Benefit You

IFS provides empowering knowledge that can lead to meaningful change. It helps you become more aware of your emotions and recognize when they arise and influence your behavior. For instance, if part of you feels drawn to overeat or drink excessively when feeling low, IFS can help you recognize and understand this urge.

Similarly, if a part of you avoids social events due to a fear of rejection, IFS can support you in examining whether isolation is truly serving your well-being. Greater self-awareness brings more control over your actions.

Ultimately, IFS work can aid in healing past trauma, increasing self-compassion, and deepening your connection with your inner world. This process leads to harmony among your emotions, allowing you to live a life aligned with the wisdom of your own inner guidance.

You May Still Have Questions about IFS Therapy in Cincinnati….. 

Is IFS Evidence Based?

IFS is a bottom-up approach to psychotherapy, meaning that it goes under the surface of conscious awareness and addresses core issues rather than just symptoms. This makes it much more powerful than standard talk therapy. After all, talk therapy can only help you cognitively process experiences—it can’t access the emotional pain that’s stored in the unconscious. IFS can. It addresses parts of the self that the conscious mind can’t touch, allowing for deeper, long-lasting relief.

Does IFS Therapy Cost More Than “Regular” Therapy?

No, IFS is just a certain type of therapy, and we don’t charge a different rate of doing IFS therapy than for doing standard talk therapy. IFS is also covered by insurance just like any other mental health therapy.

How Does IFS Differ from Other Forms of Counseling?

IFS is a bottom-up approach to psychotherapy, meaning that it goes under the surface of conscious awareness and addresses core issues rather than just symptoms. This makes it much more powerful than standard talk therapy. Standard talk therapy can help you process experiences cognitively, but it can’t access the emotional pain that’s stored in our body and nervous system. IFS can get to parts of our self that the cognitive mind can’t reach, allowing for deeper, long-lasting relief.

What is the difference between IFS and EMDR?

Internal Family Systems (IFS) therapy and Eye Movement Desensitization and Reprocessing (EMDR) are two distinct yet effective therapeutic approaches, each with its unique focus and methodology. IFS focuses on our system as a whole, with a goal of fostering harmony and integration among our parts.

On the other side of the coin, EMDR is primarily designed to reduce the impact of specific traumatic memories by using forms of bilateral stimulation.

Sheldon Reisman and Kelsey Harlow are trained in IFS Therapy.