Internal Family Systems (IFS) therapy is a psychotherapy model that views the mind as a system of different “parts,” each with its own emotions, beliefs, and protective roles. Developed by psychologist Richard Schwartz in the 1980s, IFS is used in clinical practice for concerns including trauma, depression, anxiety, and relationship difficulties. Research on IFS is growing, although the evidence base remains more limited than for several better-established psychotherapy approaches.
What is Internal Family Systems (IFS) therapy?
Internal Family Systems therapy is a psychotherapy model that understands difficult thoughts, emotions, and behaviors as expressions of different internal “parts.” Rather than trying to eliminate these parts, IFS aims to understand their roles and reduce the extreme protective patterns that can contribute to distress. The model also emphasizes a calm, compassionate state called the Self, which is intended to help a person relate differently to their internal experiences.
IFS is based on the idea that the mind is not necessarily experienced as one completely unified system. Instead, people may notice different and sometimes conflicting internal experiences:
- One part of you may want to leave a relationship while another is afraid of being alone.
- One part may want to rest while another insists that you must keep working.
- One part may feel confident while another expects rejection or failure.
- One part may want to talk about a painful experience while another wants to avoid it.
In IFS, these experiences are described as parts rather than as separate disorders or personalities.
At the center of the model is the Self, which IFS describes as a state associated with qualities such as calmness, curiosity, compassion, and openness. The aim is not to get rid of difficult parts, but to develop a different relationship with them and help them take less extreme roles.
For example, someone who shuts down during conflict may understand that reaction as a protective response rather than simply a personal weakness. Therapy can then explore what that protective response is trying to prevent and whether it still needs to operate in the same way.
Richard Schwartz developed IFS while working as a family therapist. He noticed that clients frequently described internal conflicts using relational language, such as feeling that “part of me” wanted one thing while another part wanted something different. He applied ideas from family systems therapy to these internal dynamics.
What are the three types of parts in IFS?
IFS commonly describes three broad groups of parts: exiles, managers, and firefighters. Exiles are associated with vulnerable or painful experiences, while managers and firefighters are protective parts that attempt to prevent or respond to emotional distress. These categories are part of the IFS model rather than formal psychiatric diagnoses.
Exiles
Exiles are parts that carry painful emotions, memories, or beliefs. Within the IFS framework, they may be associated with experiences such as:
- shame,
- abandonment,
- fear,
- rejection,
- loneliness,
- traumatic experiences.
Because these emotions can feel overwhelming, other parts may try to keep them outside conscious awareness.
Managers
Managers are described as proactive protectors. They try to prevent painful experiences from becoming overwhelming and help a person maintain control or function.
They may appear as patterns such as:
- perfectionism,
- people-pleasing,
- excessive work,
- strong need for control,
- hypervigilance,
- avoiding situations that could lead to criticism or rejection.
For example, someone may continually overwork because a protective part believes that staying productive will prevent failure or criticism.
Firefighters
Firefighters are described as reactive protectors. They become active when painful emotions or memories feel as though they are breaking through the person’s usual defenses.
Within the IFS framework, firefighter responses may include attempts to quickly numb, escape, or suppress distress, such as:
- compulsive scrolling,
- binge eating,
- substance use,
- dissociation,
- anger or rage,
- other impulsive behaviors.
For example, a person who grew up in an unpredictable environment might experience a painful sense of loneliness, respond by staying constantly busy, and then turn to a behavior that provides immediate distraction when the loneliness becomes difficult to tolerate.
IFS does not aim to eliminate these parts. Instead, therapy explores what each part is trying to accomplish and whether its protective role can change.
What happens during an IFS therapy session?
An IFS session is usually a conversation between you and your therapist, combined with guided attention toward your internal experience. Instead of focusing only on changing a thought or behavior, the therapist may help you identify the part involved, understand what it is trying to protect, and approach it with curiosity rather than judgment. The pace depends on your circumstances and therapy goals.
A session may begin with a current problem, emotion, or recurring pattern. Your therapist might then ask questions such as:
- “Where do you notice that feeling in your body?”
- “What happens when you focus your attention on that part?”
- “What does this part seem to be worried about?”
- “What is it trying to protect you from?”
- “How do you feel toward this part?”
The purpose is not to treat parts as literal independent people. Instead, these questions provide a framework for exploring internal experiences in a more structured way.
As therapy progresses, a person may begin to recognize that a reaction that once seemed confusing or self-destructive has a protective function within the IFS framework. Understanding that function can make it easier to approach the reaction with less judgment.
When therapy involves painful experiences, pacing is particularly important. A therapist may work first on establishing enough stability and trust before moving toward more distressing material.
Who might benefit from IFS therapy?
IFS may be considered by people who want to understand recurring emotional or behavioral patterns, work through painful experiences, or explore internal conflicts. Research has investigated IFS in areas including depression, trauma and PTSD, chronic pain, anxiety-related symptoms, and self-compassion. However, the evidence does not currently support presenting IFS as equally established for every condition or as a universally appropriate treatment.
IFS may be explored when someone is experiencing concerns such as:
- trauma-related difficulties or PTSD symptoms,
- anxiety or persistent worry,
- depression or low self-worth,
- difficulties with self-compassion,
- eating-related concerns,
- relationship or attachment difficulties,
- perfectionism,
- burnout-related patterns,
- compulsive or avoidant behaviors.
It can also appeal to people who experience strong internal conflict. For example, you may understand what you want to do but repeatedly find yourself reacting differently when emotions become intense.
A person experiencing high levels of performance pressure might recognize several different patterns: one part constantly pushes them to achieve, another fears failure, and another seeks immediate distraction when the pressure becomes overwhelming. IFS provides a framework for examining how these patterns interact.
How is IFS different from CBT, EMDR, and psychodynamic therapy?
IFS, CBT, EMDR, and psychodynamic therapy use different theoretical frameworks and therapeutic techniques. CBT commonly focuses on relationships between thoughts, emotions, and behaviors; EMDR is a trauma-focused approach that uses bilateral stimulation; psychodynamic therapy explores patterns of emotion, relationships, and earlier experiences; and IFS focuses on relationships among internal parts. The approaches should not be treated as interchangeable treatments.
IFS vs. CBT
Cognitive Behavioral Therapy (CBT) often focuses on identifying patterns of thinking and behavior and developing alternative ways of responding.
IFS instead uses the concept of internal parts and explores the function of the thoughts, emotions, or behaviors associated with them.
For example, CBT might examine evidence for and against a thought such as “I am going to fail.” An IFS therapist might explore which part expects failure, what that part fears, and what it is trying to prevent.
IFS vs. EMDR
Eye Movement Desensitization and Reprocessing (EMDR) is a structured trauma-focused psychotherapy that incorporates bilateral stimulation while processing distressing memories.
IFS approaches trauma through a different conceptual framework, focusing on the internal parts associated with painful experiences and protective responses.
Some therapists have training in both approaches and may use elements of IFS alongside trauma-focused treatment, depending on the person’s needs and clinical judgment.
IFS vs. psychodynamic therapy
Psychodynamic therapy generally explores emotional patterns, relationships, unconscious processes, and the influence of earlier experiences.
IFS also gives importance to internal experiences and earlier life events, but it uses the specific framework of parts, protectors, exiles, and the Self. It is often more explicitly experiential, with attention directed toward what is happening internally during the session.
There is not enough evidence to conclude that IFS is universally more effective than CBT, EMDR, psychodynamic therapy, or another psychotherapy approach. The current research base for IFS remains comparatively limited, and the appropriate treatment depends on the person’s concerns, goals, preferences, clinical needs, and therapist expertise.
How can you find an IFS therapist?
When looking for an IFS therapist, check both the therapist’s professional credentials and their specific IFS training. The IFS Institute currently distinguishes between completing Level 1, 2, or 3 training and becoming formally IFS Certified. Completing Level 1 training alone does not automatically mean that a therapist is IFS Certified.
When choosing an IFS therapist, consider asking:
- What professional qualification allows you to practice psychotherapy in your country?
- What IFS training have you completed?
- Are you IFS Level 1, Level 2, or Level 3 trained?
- Are you formally IFS Certified?
- How much experience do you have using IFS with concerns similar to mine?
- How do you approach trauma or other highly distressing experiences?
- What happens if IFS does not seem appropriate for my situation?
The IFS Institute offers progressive training from Level 1 through Level 3. Importantly, its current guidance states that a training certificate and IFS Certification are separate credentials; formal certification requires additional training, practice, consultation, and competency assessment.
Can IFS therapy be done online?
Yes. IFS can be delivered through video sessions because much of the approach involves guided attention, conversation, and exploration of internal experiences. Research on videoconferencing psychotherapy more broadly has found outcomes that are generally comparable with in-person psychotherapy across a range of conditions, although the evidence is not specific to every therapy model or every clinical situation.
Online IFS therapy may be particularly convenient if you:
- live far from a therapist with relevant training,
- have difficulty attending appointments in person,
- prefer therapy from your own space,
- need greater flexibility when scheduling sessions.
The therapist should still assess whether online treatment is appropriate for your individual circumstances.
Frequently Asked Questions
What is Internal Family Systems (IFS) therapy used for?
IFS has been studied and clinically applied to concerns including depression, trauma and PTSD, anxiety-related symptoms, chronic pain, and difficulties involving self-compassion and self-concept. It may also be used to explore recurring behavioral or emotional patterns without a formal diagnosis. The evidence base is still developing, so IFS should not automatically be assumed to be the appropriate treatment for every condition.
How long does IFS therapy take?
There is no standard number of IFS sessions that applies to everyone. The duration depends on the issues being addressed, treatment goals, symptom severity, previous experiences, and how therapy progresses. Some people may work on a specific problem over a relatively short period, while others may need longer-term therapy, particularly when addressing complex or longstanding difficulties.
Can IFS therapy be done online?
Yes. IFS can be provided through video-based psychotherapy because its core techniques rely primarily on conversation and guided attention rather than physical interventions. Research on online psychotherapy more broadly indicates that video-based therapy can produce outcomes comparable to in-person treatment in many contexts, although results depend on the therapy, condition, and individual circumstances.
How is IFS different from trauma therapies such as EMDR?
EMDR is a structured trauma-focused therapy that uses bilateral stimulation while processing distressing memories. IFS instead focuses on understanding the internal parts associated with trauma and the protective responses that developed around painful experiences. Some clinicians are trained in both approaches, but they are distinct therapeutic models with different techniques and theoretical foundations.
Do I need a diagnosis to try IFS therapy?
No. Psychotherapy does not always require a formal psychiatric diagnosis. People may seek IFS to understand recurring patterns, manage difficult emotions, work through past experiences, or develop a different relationship with self-critical or protective responses. Whether IFS is appropriate should be discussed with a qualified mental health professional based on your goals and circumstances.
What should I look for in an IFS therapist?
Look for a qualified mental health professional who has specific IFS training and experience relevant to your concerns. Check whether they have completed formal IFS Institute training and distinguish between being “IFS Level 1 Trained” and being formally IFS Certified. The IFS Institute maintains a practitioner directory, but also notes that listed credentials are based on practitioners’ self-reported information, so credentials should be verified when important to your decision.
Sources
- Schwartz, R. C., & Sweezy, M. (2020). Internal family systems therapy (2nd ed.). The Guilford Press.
- Shadick NA, Sowell NF, Frits ML, Hoffman SM, Hartz SA, Booth FD, Sweezy M, Rogers PR, Dubin RL, Atkinson JC, Friedman AL, Augusto F, Iannaccone CK, Fossel AH, Quinn G, Cui J, Losina E, Schwartz RC. A randomized controlled trial of an internal family systems-based psychotherapeutic intervention on outcomes in rheumatoid arthritis: a proof-of-concept study. J Rheumatol. 2013 Nov;40(11):1831-41. doi: 10.3899/jrheum.121465.
- Norwood, C., Moghaddam, N. G., Malins, S., & Sabin-Farrell, R. (2018). Working alliance and outcome effectiveness in videoconferencing psychotherapy: A systematic review and noninferiority meta-analysis. Clinical Psychology & Psychotherapy, 25(6), 797–808. doi.org/10.1002/cpp.2315
- American Psychological Association. Evidence-based practice in psychology. apa.org/practice/resources/evidence
Ready to explore therapy with a qualified professional?
