Internal Family Systems

IFS, developed by Dr. Richard Schwartz, views the mind as naturally made up of multiple “parts” or subpersonalities. Just as a family has different members with different roles, our internal world contains various parts, each with its own feelings, beliefs, and motivations.

These parts often developed to protect us. A part that feels anxious might have kept us alert to danger. A part that criticizes might have pushed us to succeed. A part that numbs out might have helped us survive overwhelming experiences.

The goal of IFS is not to eliminate parts, but to help them work together harmoniously under the leadership of your core Self, or the compassionate, curious, centered essence of who you are.

The Self

At the center of IFS is the belief that everyone has a core Self that is inherently calm, curious, compassionate, connected, clear, creative, courageous, and confident (the “8 Cs”). The Self is the natural leader of your internal system.

Protector Parts

These parts work to keep you safe from pain:

• Managers try to prevent painful feelings by controlling, planning, or criticizing
• Firefighters react when pain breaks through, often through impulsive behaviours like numbing, distraction, or anger

Exiles

These are the vulnerable parts that carry pain, trauma, shame, or fear from the past. Protectors work hard to keep exiles hidden because their feelings can feel overwhelming.

In IFS therapy, we:

1. Get to know your parts. We approach your inner world with curiosity rather than judgment, learning about different parts and what they’re trying to do for you.
2. Differentiate from parts. We help you recognize when a part is “blended” with you (taking over) versus when you’re in Self-energy and can observe the part with compassion.
3. Understand protector parts. We appreciate what your protective parts have done for you, which helps them relax and trust that the Self can lead.
4. Heal exiled parts. With permission from protectors, we gently access wounded parts, witness their pain, and help them release burdens they’ve been carrying.
5. Create internal harmony. As parts heal and trust the Self’s leadership, you experience greater inner peace, flexibility, and wholeness.

Internal Family Systems therapy can be helpful for:

• Anxiety and depression
• Trauma and PTSD
• Low self-esteem and inner criticism
• Relationship difficulties
• Addictive behaviours
• Emotional overwhelm
• Feeling “stuck” or conflicted
• Anyone seeking deeper self-understanding

IFS is often experienced as gentle and empowering. Rather than analyzing or trying to change yourself, you learn to listen inwardly with compassion. Many clients describe feeling:

• Less at war with themselves
• More understanding of why they do what they do
• Greater access to calm and clarity
• A deeper sense of self-compassion
• More choice in how they respond to life

• Jodie Purnell, Registered Psychologist
• Carolyn Kesler, Registered Provisional Psychologist
• Adela Aguilar, Canadian Certified Counsellor