IFS (Internal Family Systems) Therapy
What is IFS?
Internal Family Systems (IFS) therapy is a gentle yet powerful way of working with the different “parts” of yourself that carry your emotions, memories, and protective strategies. Instead of viewing your thoughts or behaviors as problems to fix, IFS helps you understand the unique roles these parts play and gives them the care and attention they have long needed. This approach supports deep healing from trauma, anxiety, and self-criticism, while opening the door to more self-compassion, clarity, and inner peace.
Many of us carry an inner world that feels conflicted. One part of you may long for connection, while another pushes people away. A part of you might work tirelessly to hold everything together, while another part feels exhausted and wants to let go. IFS recognizes that these inner conflicts are not flaws or signs of weakness — they are natural survival strategies shaped by your life experiences.
IFS Therapy will Help you Learn To:
-
Recognize and listen to the different parts of yourself with curiosity instead of judgment
-
Soothe the anxious, critical, or protective parts that often run the show
-
Access your core Self — the calm, compassionate presence at the center of who you are
-
Heal wounded parts that carry past pain so they no longer overwhelm your present life
What to Expect with IFS Therapy
When you begin IFS therapy at The Nest, you'll discover that this approach is very different from traditional talk therapy. Instead of analyzing your thoughts from a distance, we'll gently turn inward together and get to know the different "parts" of you that show up in your daily life.
-
A safe and curious space:
You'll never be forced to share more than you're ready for. Each session begins by slowing down, noticing what feels present in your body and mind, and inviting parts to step forward in their own time. -
Guided exploration:
Your therapist may ask questions such as, "How do you feel toward this part of yourself?” orb "What does this part want you to know?”This helps you build a relationship with your parts, instead of fighting or avoiding them. -
Meeting protective parts first:
Often, the parts that come forward initially are protective — the critic, the planner, the perfectionist, or the one that shuts things down. Together, we'll learn why those parts have taken on their roles and begin to offer them relief. -
Accessing your core Self:
IFS trusts that everyone has a calm, compassionate inner Self that is capable of healing. As your protectors begin to feel understood, your Self naturally emerges and takes the lead in the healing process. -
Deep healing of wounded parts:
Once protectors feel safe, younger or wounded parts of you, the ones that carry trauma, fear, or shame, can finally be seen and cared for. This process brings a sense of integration, lightness, and freedom.
Each person's journey looks a little different, but clients often say that IFS feels surprisingly natural, like finally learning a language for something they've felt all along. Over time, you'll notice more compassion for yourself, less reactivity in relationships, and a stronger sense of being grounded in who you are
