What Is Internal Family Systems Therapy? A Guide to IFS, Parts Work, and the IFS Model
Internal Family Systems (IFS) therapy is a powerful and compassionate approach to understanding the mind and healing emotional wounds. Developed by Dr. Richard Schwartz, IFS therapy helps individuals explore their internal world by identifying and working with different "parts" of themselves—each with its own thoughts, feelings, and motivations.
If you've ever thought, "Part of me wants to move forward, but another part of me is holding back," you've already experienced the core idea behind the Internal Family Systems model.
Whether you're searching for IFS therapy, looking for an IFS therapist near you, or want an introduction to Internal Family Systems, this blog will walk you through the basics and how it can help.
TL;DR
IFS therapy helps clients connect with and heal their internal parts.
IFS sees the psyche as a family of parts led by the core Self.
The internal family systems model was developed by Richard Schwartz in the 1980s.
IFS is used to treat trauma, anxiety, depression, eating disorders, and more.
The IFS therapy model focuses on curiosity, compassion, and internal harmony.
IFS is a non-judgemental, evidence-based approach to mental health.
What Is Internal Family Systems?
IFS therapy is a type of psychotherapy that views the human mind as made up of multiple parts, like members of an internal family. Each part plays a role in your inner world, and when they're in harmony, you feel balanced and whole. But when parts are in conflict—or carrying pain from past experiences—they can cause distress, anxiety, or dysfunction.
At the centre of IFS is your core Self—a calm, curious, compassionate presence that can lead and heal your inner system.
IFS therapy helps you:
Understand and befriend your parts
Unburden wounded parts carrying trauma, fear, shame, or sadness
Cultivate more Self-leadership and emotional regulation
Heal long-standing patterns without judgment or resistance
The Internal Family Systems Model
The IFS model was developed by Richard Schwartz, Ph.D., in the 1980s. While working with clients with eating disorders, he noticed they often spoke about parts of themselves that wanted different things. Instead of trying to silence these parts, he created a therapy that invites curiosity and compassion toward them. According to Schwartz, healing comes from understanding these parts, unburdening them from extreme roles, and restoring internal harmony.
Internal Family Systems Therapy Explained
IFS therapy guides clients through a structured process of identifying and working with their internal parts. The therapist helps the client connect with their Self and create space for each part to be seen, heard, and understood. The goal is not to eliminate parts, but to help them relax and return to their healthy roles.
What Are Internal Family Systems Parts?
IFS identifies three main types of parts:
1. Managers
Control how you present yourself to the world
Keep you organized, driven, perfectionistic, or people-pleasing
Often motivated by preventing pain or rejection
2. Exiles
Hold deep emotional wounds, often from childhood trauma, neglect, or shame
These parts are "exiled" to protect the system from overwhelming emotion
Can lead to depression, anxiety, or flashbacks when triggered
3. Firefighters
React impulsively to numb or distract from emotional pain
May use behaviours like bingeing, substance use, rage, or avoidance
Often misunderstood but trying to help you survive discomfort
Through IFS therapy, clients learn to listen to each part with compassion and curiosity—without trying to silence or fix them. This gentle approach allows for deep healing, especially in cases involving trauma, anxiety, shame, or identity struggles.
What Is IFS Therapy Used For?
IFS therapy is effective for a wide range of mental health issues, including:
Eating disorders
Why Choose IFS Therapy?
IFS therapy is particularly well-suited to complex presentations where inner conflict, trauma, or dissociation is present. Unlike some traditional talk therapies, IFS helps clients develop a deep, compassionate understanding of their internal world, which can promote lasting, self-directed change.
IFS is especially helpful for people who:
Feel conflicted inside or "stuck"
Struggle with shame, trauma, or internal criticism
Want a non-pathologising therapy that views all parts as valuable
Are curious about self-awareness and healing at a deeper level
Want to understand emotional reactivity
Want to heal inner conflict and self-criticism
Want to heal external relationships by first healing their internal ones
Evidence Base for IFS Therapy
Internal Family Systems therapy is supported by a growing body of research. Studies have shown its effectiveness in treating PTSD, depression, and general psychological distress.
Is IFS Therapy Safe?
IFS therapy is considered safe and gentle, especially for those with complex trauma. Because it focuses on building internal trust and connection, it avoids re-traumatizing clients. The pace is led by the client's nervous system and emotional readiness, making it a trauma-informed approach.
Is IFS the Same as Family Systems Therapy?
While family systems therapists work with relationships between actual family members, Internal Family Systems therapy works with the internal family of parts within an individual.
However, both are systemic models—meaning they see emotional challenges as the result of relational dynamics, not personal failures.
IFS vs Other Therapies
Unlike CBT (Cognitive Behavioural Therapy) or DBT (Dialectical Behaviour Therapy) , which focus on changing thoughts and behaviors, IFS focuses on internal relationships. It aligns more closely with humanistic and psychodynamic traditions, while offering structured techniques to foster deep emotional healing.
IFS Therapist Near Me – How to Find Help
If you're searching for an IFS therapist or family systems therapists in Sydney, you're not alone. This therapy is gaining popularity among people seeking lasting change through self-awareness and emotional integration. At Equilibrium Psychology, we offer IFS-informed therapy for individuals with trauma, anxiety, and relational issues. We often integrate IFS with other models like EMDR, ACT, or somatic therapy.
Why Choose Equilibrium Psychology?
Located in Sydney CBD, just 3 minutes from Wynyard Station, Equilibrium Psychology provides evidence-based therapy in a supportive, compassionate environment. We offer:
Internal Family Systems-informed therapy with trained psychologists
Telehealth options across NSW and Australia
Medicare rebates for eligible clients with a referral
No waitlists and after hours appointments
Next Steps
Curious about the IFS therapy model or looking to explore IFS with a therapist in Sydney?
👉 Send an enquiry online, or
📞 Call our friendly team on (02) 9262 6156 to talk about IFS and treatment options.
*Last updated: July 2025*
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