IFS (Internal Family Systems / Parts Work)
IFS helps you relate to different ‘parts’ of yourself (like an inner critic or protector) with curiosity and compassion—often reducing shame and inner conflict.
There’s no single “right” therapy—many people benefit from a blend, or a sequence, over time. What matters most is a pace that feels steady and supportive.
Who typically provides this?
Typically provided by licensed therapists; many pursue additional IFS/parts-work training.
Training note
Parts work can be done with different levels of structure. You can ask about training, pacing, and how they support stabilization before deeper work.
Learn about credentials & training →What sessions can look like
- Map parts (e.g., inner critic, people-pleaser, shut-down part) with care
- Build Self-to-part connection (compassionate leadership)
- Address older pain gently, with pacing, consent, and stabilization
Often helpful for
- Trauma and attachment wounds
- Inner conflict
- Shame/inner critic
- Anxiety/depression with protective patterns
Good fit if…
- Parts language resonates with you
- You want compassion + depth
- You want to soften shame cycles and build self-trust
If this feels hard right now, that’s okay
Sometimes the best next step is choosing the right pace and support level first—then building from there.
- You prefer strictly concrete symptom tools with minimal inner exploration (CBT/DBT may feel better)
- You want a purely behavioral approach with no parts framework
If you want help choosing a steady starting point, the quiz can narrow the field fast.
Questions you can bring to a first session
You don’t have to ask all of these—pick the ones that would help you feel confident and supported.
- What does a typical session look like with you?
- How will we set goals—and how will we know if things are improving?
- If something feels too fast or too intense, how do you adjust pace and support?
- How do you tailor this approach to my needs, identity, and preferences?
- What training do you have in IFS or parts work?
- How do you support stabilization before deeper unburdening work?
Safety notes+
- A strong provider will pace deeper work carefully and build stabilization first.
Educational only. Not medical advice. If you’re in immediate danger, call 911 or your local emergency number.