What is Internal Family Systems (IFS)?
Internal Family Systems (IFS) is an evidence-informed therapy approach that views the mind as made up of different “parts,” each with its own emotions, beliefs, and protective roles. These parts are not bad or broken. They often developed to help you cope, survive, or stay safe during difficult experiences.
At the core of IFS is the belief that everyone has an inner Self. The Self is calm, compassionate, curious, and capable of healing. IFS therapy helps you access this Self so you can understand your inner world with more clarity and respond to yourself in a new way.
IFS is gentle, non-pathologizing, and deeply respectful of your inner experience.
How IFS Creates Change
Many people feel stuck because different parts of them want different things. One part may feel anxious and overwhelmed, while another part works hard to stay in control or push emotions away. You may have an inner critic that will not quiet down, or patterns like people-pleasing, perfectionism, avoidance, or emotional shutdown that feel impossible to change.
IFS helps you understand these patterns with compassion instead of judgment. Rather than trying to eliminate symptoms, IFS explores what those symptoms are protecting and what unmet needs may be underneath.
Over time, IFS supports healing by helping you build an internal relationship rooted in curiosity, safety, and trust. This allows lasting change to happen from the inside out.
What IFS Can Help With
IFS can support a wide range of concerns, especially when self-criticism, inner conflict, trauma, or emotional overwhelm are present.
IFS may be helpful for:
- trauma and PTSD
- anxiety and chronic stress
- depression or emotional numbness
- perfectionism and people-pleasing
- shame and low self-worth
- relationship challenges and attachment wounds
- burnout and emotional exhaustion
- difficulty regulating emotions
- feeling stuck in repeating patterns
Many clients find IFS helpful when they understand their struggles intellectually, but still feel unable to shift them emotionally.
Why We Use IFS at Foothills Integrative
At Foothills Integrative, we believe all parts of you belong. Even the parts that feel reactive, stuck, overwhelmed, or misunderstood often developed for a reason.
We use IFS because it offers a compassionate and respectful approach to healing. It supports deeper emotional integration without shame, and helps clients build internal trust, resilience, and self-compassion.
IFS aligns strongly with our relational and trauma-informed approach, and can be especially helpful for clients who have spent years feeling like they need to “push through” or “fix themselves” in order to feel better.
What to Expect in IFS Therapy
Initial Intake
Identifying & Understanding Parts
Healing & Unburdening
Integration & Growth
Take the Next Step
If IFS feels like it might be the right fit, the best first step is a conversation. We offer a free 20-minute consultation to help you explore fit, ask questions, and determine what approach feels right for you.
No pressure, just presence.
In-person sessions in Okotoks, and virtual therapy across Alberta.
Common Questions About IFS
IFS focuses on understanding and healing internal parts rather than analyzing problems or changing thoughts directly.
A “part” is a pattern of thoughts, feelings, or behaviors within a person that has developed to help or protect them.
No, IFS can be helpful for anyone looking to better understand themselves, their emotions, and their inner experiences.
It can be emotional at times, but IFS emphasizes going at a gentle pace and building a sense of safety.
Sessions typically involve guided reflection to notice and explore different inner parts in a calm, supportive way.
