Internal Family Systems (IFS)

Interwoven Wellness is informed by Internal Family Systems (IFS). Not to be confused with family therapy, IFS is an evidence-based, non-pathologizing form of therapy that works with your inner "parts". Parts are the beliefs, feelings, thoughts, physical sensations, and reactions we have in day to day life. We have parts that show up in our relationships, at work, with family, at school, and in community. Some common examples include the inner critic part and the people pleasing part — to name a few; we all have many parts. While parts try to help us navigate life’s challenges, they sometimes miss the mark and might even make things harder despite their best intentions. 

In addition to parts, everyone has a core Self. This is the truest, most authentic version of you. Its calm and compassionate energy taps into your capacity for healing. With your core Self leading your system, instead of your parts, you can access greater curiosity towards what’s happening in and around you. Increased alignment within your internal system enables you to respond with clarity and courage, instead of reactivity. This may shift you from feeling stuck in a problem to seeing new possibilities. 

IFS therapy helps people get to know their core Self and parts in order to build trusting relationships between them. We call this a Self-to-part connection. Using mindfulness practices, guided imagery, art, journaling and dialogue, your therapist helps facilitate the process and build practical tools and coping strategies. 

So why is it called Internal Family Systems? 

Think of your inner system like a house filled with family members. Every person (part) has its own unique personality, specific role, likes, and dislikes. Our parts interact much like family members do. Sometimes there can be a sense of balance, other times conflict. Like all humans, our parts interpret and react to lived experiences, each in their own way. When Self is the Head of Household, there is a sense of calm, clarity, compassion and curiosity throughout the whole system. When parts are leading the way, the house can feel chaotic or off-balance. When every person in a family — every part of your inner system — feels seen, heard, and understood, everyone can meaningfully interact and live together. If you happen to love a good movie, Pixar’s  Inside Out & Inside Out 2 brilliantly animate what we’re describing.

Our Favorite IFS Highlights:

• IFS is non-pathologizing; you are not a problem to be fixed, and there are no bad parts!

• The goal is not to get rid of our parts - they’re here to stay. How we know and understand our parts is what we seek to shift, and that leads to meaningful internal and external change.

• IFS is rooted in the belief that everyone has the innate capacity for healing! In other words, you have what you need for growth and transformation.

Who Is IFS Good For?

IFS is helpful for teens and adults who want to better understand themselves, increase self-esteem and confidence, improve relationships, and find more satisfaction in day to day life. 

IFS helps people who are struggling with:

• Anxiety

• Depression

• Trauma

• Life transitions (e.g. career and relationship changes, gender and sexuality exploration, parenthood)

• Grief

• Spirituality and Religious Trauma

• Relationship challenges

• Feeling stuck in unhelpful or unhealthy patterns

• Low self-esteem or self/body-image

• Meaning-making or feeling connected to self, others, and the world around them.

What other types of therapy do you do?

We also have training in:

• Cognitive Behavioral Therapy

• Acceptance Commitment Therapy

• Narrative Therapy

• Psychodynamic Therapy

• Relational Cultural Therapy

• Mindfulness Practices

• Polyvagal Theory

• Somatic IFS