Internal Family Systems Therapy Calgary

Internal Family Systems Therapy (IFS) Calgary

Internal Family Systems (IFS) is a compassionate and evidence-based approach to psychotherapy that views the mind as a system of internal “parts” — each with its own unique thoughts, emotions, and roles. These parts can include wounded parts carrying pain or trauma, and protective parts that try to manage or suppress that pain. Often, these inner parts are in conflict with each other and with the core Self — the confident, calm, and compassionate center of every person.

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The goal of IFS therapy is to help you access your Self, heal wounded parts, and bring harmony to your inner system.

Origins of IFS

IFS was developed by psychologist Dr. Richard Schwartz in the 1980s. While working with clients, he noticed that people often referred to different “parts” of themselves — like an inner critic, an anxious voice, or a childlike self. Drawing inspiration from family systems theory, Schwartz developed a framework that views the mind as a family of parts, each with its own voice and purpose, and a Self that can compassionately lead them.

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When is IFS Used?

IFS can be used with individuals, couples, and families, and is helpful for addressing a wide range of issues, including:

• Depression and anxiety

• Panic and phobias

• Trauma and PTSD

• Substance use and addiction

• Chronic pain and physical health conditions (e.g., rheumatoid arthritis)

• Stress and burnout

• General well-being and emotional balance​

 

IFS may not be suitable for individuals experiencing severe psychosis or paranoia, where the concept of “parts” could be confusing or unproductive.

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In 2015, IFS was recognized as an evidence-based practice by the U.S. Substance Abuse and Mental Health Services Administration (SAMHSA).

 

What to Expect in IFS Therapy

IFS is a talk therapy where you'll explore your inner system of parts with the guidance of a trained therapist. You’ll learn to recognize and understand the roles these parts play — from protectors to wounded exiles — and build a relationship with your core Self, which is naturally equipped with qualities like compassion, clarity, and courage.

 

Three Common Types of Parts:

• Managers: Help control daily life by keeping you organized, productive, and away from emotional pain.

• Exiles: Hold painful emotions and memories, often from early life experiences. These are the vulnerable parts that carry shame, fear, or sadness.

• Firefighters: Step in to stop emotional pain from surfacing — sometimes through impulsive actions or coping mechanisms like substance use or overeating.

 

Example:
An exiled part might carry the trauma of past abuse. A manager may suppress that trauma by striving for perfection, while a firefighter might use alcohol to numb the emotional pain if it breaks through.

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The Role of the Self

.At the core of each person is the Self — a compassionate inner leader. The Self is not a “part” but rather your true essence, which can bring calm, clarity, and healing to the system.

 

The Eight C’s of the Self:

1. Confidence

2. Calmness

3. Creativity

4. Clarity

5. Curiosity

6. Courage

7. Compassion

8. Connectedness

 

The Five P’s of the Self:

1. Presence

2. Patience

3. Perspective

4. Persistence

5. Playfulness

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How the Healing Process Works

IFS therapy follows a gentle six-step process to help you connect with your parts:

1. Find – Notice and identify the part that’s showing up.

2. Focus – Give that part your attention.

3. Flesh Out – Describe how the part looks, feels, or sounds inside.

4. Feel Toward – Explore how you feel about this part.

5. Befriend – Approach the part with curiosity and acceptance.

6. Fear – Ask what this part fears and what would happen if it stopped doing its job.

 

Over time, you’ll begin to release the burdens these parts carry and allow them to take on healthier roles, guided by your Self.

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Goals of IFS Therapy

​Unburden extreme parts and help them release pain, shame, or fear.

1. Restore trust in the Self as the natural leader of your internal system.

2. Create internal harmony by helping all parts work together with the Self in charge.

 

IFS is a powerful and respectful model that helps people better understand themselves, heal past wounds, and feel more grounded and whole.

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How I Can Help

Using Accelerated Resolution Therapy (ART) I gently guide my clients through a structured process to reduce the emotional intensity of distressing memories. Using specific eye movements and imagery techniques, I support you in reprocessing painful or traumatic experiences so you no longer trigger overwhelming reactions. You are always in control and can choose how much to share, making it a safe and empowering experience. In just a few sessions, ART can help you gain relief from anxiety, trauma, grief, or other emotional struggles—often without needing to talk in detail about the painful event.

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