Internal Family Systems (IFS) is an evidence-based therapy approach that understands the mind as made up of different “parts” — for example, a part that is self-critical, a part that holds sadness, or a part that procrastinates. These parts are often shaped by lived experiences and can take on “extreme roles” with the intention of helping a person get through challenges.

Alongside these parts, IFS also describes a core aspect of a person — referred to as “Self”. Rather than something that is cultivated, “Self” is considered innate in every individual, and is often experienced as a sense of clarity, calm, or groundedness that can emerge when things are less entangled internally.

A central aim of the work in IFS is to become more “Self-led” — where this steadier perspective is less easily overwhelmed, and different parts don’t have to take on such extreme roles. Instead of getting rid of parts, the work involves helping them feel understood, and finding ways to access their good qualities.

Research on IFS is still developing, but studies have found it to be helpful in areas such as trauma, depression, and chronic pain. It is also often used in work with anxiety, OCD, and longer-standing emotional patterns.

If you’re curious, you can read more at the IFS Institute website.