What Is IFS Therapy?
Have you ever noticed how one part of you wants to reach out for support, while another part insists you should handle things alone? Or how one part knows you need rest, while another drives you to keep pushing?
These aren't contradictions. According to Internal Family Systems therapy, they are simply parts — and every single one has a reason for being the way it is.
What is IFS therapy?
Internal Family Systems (IFS) is a therapeutic model developed by psychologist Dr Richard Schwartz in the 1980s. It is based on the idea that the human mind is naturally made up of multiple sub-personalities or "parts" — and that psychological suffering often arises when these parts come into conflict, or when some parts feel they need to work very hard to protect us from pain. IFS is now recognised as an evidence-based treatment for trauma, anxiety, depression, and much more.
The three types of parts
Exiles are the young, vulnerable parts that carry our deepest pain — shame, fear, grief, unworthiness. They are often the parts we most want to avoid feeling.
Managers run our daily lives and try to keep us functioning. They show up as the inner critic, the perfectionist, the people-pleaser, the overachiever. They are not bad — they are trying to protect us from being overwhelmed by our exiles.
Firefighters react when an exile gets triggered and the pain becomes too much. They act fast — through distraction, numbing, or any behaviour that can quickly suppress the pain. Again, they are doing the best they can.
The Self
At the centre of IFS is the concept of Self — a core quality of consciousness that every person carries, regardless of their history. Self is characterised by curiosity, calm, clarity, compassion, confidence, creativity, courage, and connectedness. The goal of IFS is not to eliminate any part — it is to help all parts feel safe enough to step back and let the Self lead.
What does IFS look like in a session?
IFS sessions are often quieter and more inward-focused than traditional talk therapy. Your therapist might ask: "As you think about that situation, what do you notice in your body?" You might find yourself in conversation with a part that shows up as a sensation, an image, a voice, or an emotion. Over time, you develop a relationship with these parts — and something begins to shift that no amount of cognitive analysis can touch.
In my practice, I integrate IFS with somatic awareness — because parts don't just live in the mind. They live in the body too.
Who can IFS help?
IFS tends to be particularly powerful for people who feel stuck in patterns they can't seem to change, experience an intense inner critic, have a history of trauma, struggle with shame or anxiety, or feel disconnected from themselves.
If you'd like to explore IFS therapy, book a free 15-minute introductory call at calendly.com/fernanda-megda/free-intro-call
Fernanda Megda is an ACA-registered psychologist and somatic therapist in Sydney's Eastern Suburbs, offering IFS-informed therapy online across Australia.
