Highland Springs Specialty Clinic - Understanding Internal Family Systems (IFS) Therapy: A Guide to Parts Work

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This blog was created with contributions from Jon Voigt, LMFT, and Brennan Howick, MA, LMFT – Jon practices IFS therapy in Utah at our Riverton clinic, and Brennan offers IFS therapy via telehealth.

Introduction

When you first hear "Internal Family Systems" or IFS, it's natural to assume it's about family therapy in the traditional sense. But this powerful modality is actually something quite different, and over the past 40 years, it's become one of the most effective approaches in modern psychotherapy.

As therapists, we're always looking for new tools to deepen our practice and meet our clients where they are. One of our own therapists recently worked with a client struggling with Dissociative Identity Disorder, and their training in IFS made all the difference. Watching that client finally receive the specialized care they needed sparked a deeper curiosity about this modality and how it works. If you've ever noticed conflicting impulses within yourself, such as wanting to achieve while also wanting to rest, or feeling critical when you make a mistake, you're already experiencing what IFS is all about.

What is IFS, Really?

IFS stands for Internal Family Systems, and while it's rooted in Family Systems Theory, it's an approach applied entirely to the individual. The theory, developed by Richard Schwartz (a doctorate-level marriage and family therapist) about 40 years ago, is based on a fascinating discovery: individuals have an internal dialogue that mirrors interactions within a family system. In other words, each of us has our own "internal family."

Think of the Pixar film Inside Out. Riley experiences Joy, Sadness, and Disgust as distinct parts of herself. Sometimes these parts work together, and other times they’re completely at odds. Most of us can relate to this happening in our own minds. We might feel pulled between a driven, achievement-oriented part and a part that just wants to rest. Or we might notice a critical voice alongside a compassionate one. These aren't just emotions; they're parts of us with their own agendas and perspectives.

How IFS Works: The Three Components

According to IFS theory, our internal family consists of three core components:

The Self (Core Self or True Self) is the foundation. It's the most powerful aspect of who we are—the center of our being. Unfortunately, it often gets pushed into the background by our other parts, largely because we're simply unaware of its capacity to handle anything. One way we identify Self energy is through the "8 C's of the Self": Compassion, Calm, Curious, Connected, Confident, Courageous, Creative, and Clarity. When we access these qualities, we're operating from our truest self.

Protectors are the clever, persistent subconscious parts that developed to help us cope with threats of overwhelm or pain. Common protectors include anger, avoidance, isolating, overworking, various addictions, self-criticism, perfectionism, people-pleasing, and the pursuit of achievement or validation. These parts mean well and they're trying to keep us safe, but maintaining these protective strategies often becomes emotionally, mentally, and sometimes physically exhausting.

Exiles are the wounded parts of us. They’re the aspects that were hurt or traumatized beyond our capacity to cope within a way that felt safe and manageable. These parts are essentially "exiled" or shoved away, so we don't have to feel the pain of past or potential future events. They hold our deepest hurts and vulnerabilities.

A crucial principle in IFS: there are no "bad" parts. Parts aren't bad; they're doing a job for us, even if that job is misguided. A part might be trying to help you through something but lacks the clarity or perspective it needs. This reframe from "I'm broken" to "my parts are trying to protect me" is transformative.

Accessing Self Energy

The first important step in IFS work is learning to access Self energy. There are many ways to do this:

Relaxation and breathing exercises
Meditation (including guided meditation)
Mindfulness practices
Letting go of anger, resentment, grudges, or hostility
Taking a nature walk
Listening to uplifting music
Talking with an encouraging and honest friend
Practicing self-acceptance or gratitude
Releasing impossible expectations and replacing them with curiosity

One therapist worked with a client who felt so disconnected from his true Self that he couldn't sense it at all. As he began journaling his thoughts and feelings openly, he noticed what seemed like an encouraging voice emerging, something that felt almost external. Over time, he realized this positive voice was actually his own Self energy, and by letting go of fear-based thoughts and stepping into the 8 C's, he was able to reconnect with his truest self.

Getting to Know Your Parts: An Experiential Exercise

Let's make this concrete. Think about any dietary or exercise goals you might have. Imagine this as a part: one that wants you to feel good, look good, be proud of yourself, or accomplish things. Does this sound like a part you have?

Now, notice what happens when you're not moving toward these goals. Do you experience a more critical part that emerges? One that tells you it's disappointed in you, or warns you what will happen if you don't try harder? Does this part sound negative, self-critical, worried, or fearful? Does it make you feel depressed?

If you were able to identify these parts in yourself, congratulations! You've just done the foundational work of IFS. Now you can observe their current functioning. Is one part stronger than the other? Do they work together or against each other? In Parts Work, we're getting to know these parts, understanding why they're out of balance, and helping them heal so they can return to their best functioning.

Don't Worry, You Don't Need to Remember All This

If this sounds complicated, take a breath. You don't need to memorize the theory or do this work alone. While self-directed Parts Work is possible, a trained IFS therapist will guide you through every step of the process. Your therapist knows where you are in the journey and teaches you as you go, making the experience accessible and manageable.

What Conditions Does IFS Treat?

IFS is an evidence-based practice that can help with a wide range of conditions, including:

Depression
Anxiety and Panic Disorder
PTSD and Trauma
OCD
Dissociative Identity Disorder
Personality Disorders
And many others

IFS can be used as a first-choice therapy, integrated with other modalities like EMDR, CBT, DBT, or ACT, or tried when other approaches haven't produced the results you're looking for. Many clients experience healing more quickly or to a greater depth than they had with previous therapeutic experiences.

Why IFS Matters

What makes IFS unique is that it offers a fundamentally different way of conceptualizing what's happening in our mind and body. Instead of viewing internal conflict as pathology, we see it as parts with protective intentions. This shift opens the door to compassion, for ourselves and our internal experience, which itself becomes healing.

Whether you're working with a therapist or simply curious about your own internal landscape, IFS provides a powerful framework for understanding yourself better.