How Internal Family Systems Therapy Works, According to Therapists

Everything you need to know about internal family systems therapy.

Learn more about our Clinical Review Process

There are so many different methods out there for coping with painful emotions and working on personal growth. But picking the right therapeutic approach for emotional healing can be a challenge. While there are well-known options, like cognitive behavioral therapy — a type of talk therapy, there are a range of lesser-known therapy techniques that could prove beneficial. 

For someone who has experienced past trauma, inner conflict, or a number of mental health conditions, internal family systems therapy could prove helpful. Read on to learn more about how this therapy works, when it’s recommended, and how to get started with it today.

Introduction to internal family systems therapy

In 1997, Dr. Richard C. Schwartz published the book Internal Family Systems Therapy, introducing the therapeutic approach to the world. The IFS Institute, run by Schwartz, defines internal family systems as a “tool that conceives of every human being as a system of protective and wounded inner parts led by a core self.” It’s all about the parts of a person’s inner world. 

These different parts, or sub-personalities, can hold their own “emotions, memories, and roles,” says Charlie Health Group Facilitator Bree Williams, LPCA. They might appear as a protector, a perfectionist, an inner critic, a wounded inner child, or a people-pleaser, to name some examples. “Each formed as a survival strategy to help us cope with difficult experiences,” adds Williams.

The self is thought to sit below all of these parts and can lead a person in healing, says Charlie Health Contemplative Practitioner Tairesha “Sunflower” Flemister, LMSW. According to the Institute, IFS can support these different parts working together. The healing can help an individual create a life with what’s called the eight Cs:

• Confidence
• Calm
• Compassion
• Courage
• Creativity
• Clarity
• Curiosity
• Connectedness

How does internal family systems therapy work? 

The technique is not just about managing systems, but about healing emotional wounds, explains Williams. It can lead to a sense of curiosity and a healthy relationship with the different parts of a person, honoring their purpose. 

“IFS reminds us that every part of us has a purpose — even the ones that seem destructive or painful,” says Flemister. “By approaching these parts with curiosity instead of criticism, people can uncover the protective roles beneath their symptoms and begin to heal from the inside out.” It can help alleviate emotional pain or internal conflict and support someone in creating a compassionate relationship and internal harmony with all the parts of themselves. 

A recent review published in the Clinical Psychologist looked at 27 studies on internal family systems. The researcher found that internal family systems therapy is a “promising treatment” for conditions such as PTSD, depression, and chronic pain. It can also support the development of self-compassion and self-forgiveness. 

The internal family systems model can involve worksheets with tasks for individuals to complete. For example, Schwartz created a worksheet exercise called “All Parts Are Welcome.” It focuses on bringing a person’s attention inward and observing the different emotions and thoughts they feel.  

As Flemister explains, it can help individuals with the following aspects:

• Building self-awareness through recognizing their parts — free from judgment
• Reducing internal conflict and accepting that things like anger and anxiety typically are there to protect from pain
• Developing self-compassion: by leading with their core self
• Processing trauma safely by connecting with and healing wounded parts

This work is done with the support of a mental health professional. “Therapists trained in IFS act as guides, helping clients access their self-energy and create understanding between their parts,” says Flemister.

Is internal family systems therapy evidence-based?

According to Charlie Health Licensed Creative Arts Therapist Courtney Way, MA, LCAT, practitioners use internal family systems therapy for treating conditions such as:

• Anxiety disorders
• Depressive disorders
• Post-traumatic stress disorder (PTSD)
• Complex PTSD (C-PTSD)
• Eating disorders
• Substance use disorders
• Personality disorders
• Relationship and attachment disorders
• Past trauma

As Way puts it, “It’s often used with those who have a strong inner critic.” 

Williams adds that it can also help with the pain of childhood trauma or traumatic memories. “Because IFS helps individuals understand why their coping mechanisms developed, it can be especially powerful for those who feel stuck in repeated emotional or relational cycles,” says Wiliams. “For many, IFS offers language for experiences they’ve never been able to explain and provides a compassionate framework for reconnecting with their authentic self.”

How Charlie Health can help

If you or a loved one is struggling with your mental health, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for dealing with serious mental health conditions, including coping with traumatic memories, childhood trauma, and more. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With treatment, developing coping mechanisms, and taking care of your well-being is possible. Fill out the form below or give us a call to start healing today. ng techniques for any mental health condition that occurs or flares up as a result of the experience. Learn more about the IOP here.