IFS Internal Family Systems Parts Work: Healing from the Inside Out

Many people experience inner conflict — a part of you wants one thing, while another part reacts in a completely different way. You might feel critical of yourself, emotionally overwhelmed, shut down, or stuck in patterns you don’t consciously choose. Internal Family Systems (IFS), also known as Parts Work, offers a gentle and effective way to understand and heal these inner experiences.

What Is IFS (Internal Family Systems)?

IFS is a therapeutic approach developed by Dr. Richard Schwartz. It is based on the understanding that the mind is made up of different “parts”, each with its own role, beliefs, and emotions. These parts are not signs of pathology — they are natural and adaptive responses to life experiences.

Alongside these parts is what IFS calls the Self — a calm, compassionate core within each person that has the capacity to lead the internal system with clarity and care.

Understanding Parts

Parts tend to fall into three broad categories:

• Protective parts that try to manage life by controlling, pleasing, avoiding, or criticising

• Reactive parts that respond strongly through anger, anxiety, withdrawal, or overwhelm

• Wounded parts that hold pain from past experiences, often linked to trauma, neglect, or emotional injury

Even when a part’s behaviour feels unhelpful, it is always trying to protect you in some way.

How IFS and Parts Work Helps

Rather than trying to get rid of symptoms or “fix” behaviours, IFS focuses on building a compassionate relationship with your inner world. In therapy, you are guided to:

• Notice and understand different parts of yourself

• Reduce internal conflict and self-criticism

• Access your calm, grounded Self

• Heal wounded parts at a pace that feels safe

• Develop more choice in how you respond to life

This approach allows change to come from understanding rather than force.

Healing from the Inside Out

IFS is often described as healing from the inside out because it works at the root of emotional patterns rather than just managing surface-level symptoms. As parts feel seen, heard, and supported, they naturally begin to soften and release extreme roles.

Clients often report:

• Increased self-compassion

• Reduced anxiety or emotional reactivity

• Greater emotional clarity

• A deeper sense of inner calm

• Improved relationships with themselves and others

These changes tend to feel organic and lasting.

IFS and Trauma-Informed Therapy

IFS is widely recognised as a trauma-informed approach. It does not require reliving traumatic experiences and places strong emphasis on safety, consent, and pacing. This makes it particularly supportive for people who feel overwhelmed by traditional talking therapies or who struggle with strong emotional responses.

IFS can also work well alongside other approaches, such as EMDR, to support deeper integration and healing.

Is Parts Work Right for You?

IFS and Parts Work may be helpful if you:

• Feel stuck in recurring emotional patterns

• Experience strong inner criticism or conflict

• Struggle with anxiety, shame, or overwhelm

• Want a compassionate, non-judgemental approach

• Are interested in deeper self-understanding and healing

Sessions can take place in person or online and are adapted to your individual needs and capacity.

A Compassionate Path to Change

IFS offers a respectful and empowering way to relate to yourself. Rather than fighting against your inner world, Parts Work invites curiosity, understanding, and care — creating space for healing to unfold naturally and sustainably.

💛 If you’re ready to find balance, understanding, and deeper connection — within yourself and your relationships — let’s begin your Parts Work journey together.