Parts Work
IFS Explained
What is Internal Family Systems (IFS)?
Imagine your mind as a tree. The trunk represents your Self—strong, grounded, and always present. The branches are your parts, each growing in its own direction, shaped by experiences, emotions, and beliefs. Some branches stretch toward the sun, thriving and open. Others twist or tangle, trying to protect the tree from storms of the past.
Just like a tree needs care to grow strong and balanced, our inner system thrives when we understand and nurture all its parts. IFS therapy helps us do just that—guiding us to listen to the different parts of ourselves with curiosity and compassion so that they can heal and work in harmony.
At the core of this inner world is something deeper—your true Self, the calm, wise center that can bring balance and healing to your system.
IFS is a trauma-informed, evidence-based approach that helps people heal by exploring their internal world with compassion. While it started as a therapy model, IFS has expanded far beyond that—it is now used in coaching, leadership development, spiritual work, and even conflict resolution.
What Are Parts?
In IFS, "parts" are different aspects of your personality. We all have them! One part of you might feel anxious about speaking up, while another part might push you to be confident. Some parts hold painful emotions, while others work hard to protect you from that pain.
These parts aren’t bad—they’re just trying to help in the only way they know how. By getting to know them, we can help them find healthier ways to support you.
The Different Types of Parts
🛡 Protectors – These parts work hard to keep you safe. Some might push you to be perfect, stay busy, or avoid certain emotions. Others might numb feelings through distractions like overworking, overeating, or withdrawing. Their goal is to protect you from pain.
💔 Wounded Parts (Exiles) – These parts carry deep emotions like fear, sadness, or shame, often from past experiences. Since these feelings can be overwhelming, protectors try to keep them buried. But when these parts are ignored, they may influence your emotions and actions in ways that don’t serve you.
🌱 The Self – Beneath all these parts, there is something deeper: your Self. This is the core of who you are—calm, compassionate, and wise. In IFS, we work to strengthen your connection to your Self, so it can lead your system with confidence and kindness.
What is the Self?
Think of the Self like the sun—always shining, even when hidden by clouds. No matter what has happened in your life, your Self has never been damaged or broken. It is the source of inner wisdom, clarity, and healing.
When your Self is in charge, you feel more at ease, make choices that align with your values, and relate to yourself and others with more understanding and love.
Why Thinking of the Mind as "Multiple" Makes Sense
The idea that we have many parts within us is not new. Many cultures, spiritual traditions, and psychological models throughout history have described the mind as having different aspects or subpersonalities.
For example:
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Ancient traditions describe inner voices or conflicting desires.
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Jungian psychology talks about archetypes within the psyche.
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Modern neuroscience shows how different brain networks activate in response to different experiences.
IFS simply gives us a structured, compassionate way to understand and work with these parts, rather than feeling controlled or overwhelmed by them.
How is IFS Effective?
IFS works because it helps you listen to your inner world with compassion instead of judgment. Instead of trying to get rid of difficult feelings, we get curious about them. Instead of feeling trapped by old patterns, we learn why they exist and how to shift them.
This approach is especially powerful for healing trauma, anxiety, and self-criticism because it helps the parts of you that feel stuck or wounded finally get the support they need.
Beyond therapy, IFS is now being integrated into:
✨ Leadership – Helping people access their Self-energy to make wiser decisions.
✨ Spiritual Growth – Deepening inner awareness and connection to the Self.
✨ Somatic & Mind-Body Healing – Complementing approaches like EMDR, yoga therapy, and psychedelic-assisted therapy.
✨ Conflict Resolution – Used in mediation and interpersonal work to help people understand and heal emotional reactions.
By strengthening your connection to your Self, IFS empowers you to heal from within—not by forcing change, but by understanding, accepting, and transforming the parts of you that need care.