A Brief History of IFS
Internal Family Systems (IFS) was developed in the 1980s by Dr. Richard Schwartz, a pioneering family therapist in the United States. He noticed that clients often experienced inner conflict as if multiple voices were speaking at once — some protective, some wounded, some critical.
From this observation, he developed a model that treats these parts as valuable and intelligible, rather than as obstacles or “pathologies.” Today, IFS is recognised worldwide as a trauma-sensitive, evidence-informed approach to personal growth and psychotherapy, used by thousands of therapists and coaches globally.
How IFS Works
In IFS, we explore your inner world at a pace that feels safe and comfortable, gently meeting each part with curiosity and compassion. Inside each of us are multiple “parts,” and each has a purpose — even the parts we dislike or find painful. Some parts are protective, trying to keep us safe. Others carry old wounds or fears. Beneath all of these is the Self — a calm, curious, compassionate core.
IFS helps us:
- Meet our parts without judgment, creating a safe internal space.
- Understand why they behave the way they do, often revealing hidden positive intentions.
- Heal the wounds they carry from past experiences or trauma.
- Allow the Self to lead with clarity, confidence, and compassion.
Some of these parts can show up as strong anger or a critical inner voice, pushing others away. At first, these feelings may feel entirely negative — something to suppress or get rid of. In IFS, we gently explore them to uncover their true intention: often, they are trying to protect us from potential rejection or emotional pain.
Beneath these protective parts, there may be a belief that we are not worthy of love, which can lead to keeping others at a distance. By listening to, understanding, and supporting these inner voices, it becomes possible to gradually experience connection and safety, while still honouring the important role these parts play in protecting us.
Reflecting on the Inner World
Our inner world is like a family gathering — some parts shout, some sulk in the corner, and some are desperately trying to keep everyone from burning the kitchen down. Listening, rather than silencing, allows the voices to find harmony — and lets the calm, compassionate Self guide the conversation.
By tuning in to your parts instead of pushing them away, you create space for inner harmony. Anger, jealousy, or fear can shift from feeling overwhelming to being allies that help guide and protect you. IFS isn’t about kicking anyone out. It’s about turning a rowdy, slightly dysfunctional jam session into something surprisingly melodic, with the Self as a calm conductor guiding the ensemble.
In my work with adults, I’ve seen how life-changing this process can be. Those who once felt “too angry” or “too sensitive” begin to see their parts as guides, not enemies. We spend so much energy trying to be someone we think we should be. IFS invites us to meet who we already are — with curiosity, compassion, and acceptance.
“The wound is the place where the light enters you.”
— Rumi
Questions Clients Often Ask Me
How is IFS different from other talk therapies or CBT?
IFS focuses less on changing thoughts or analysing behaviour, and more on relating differently to inner experience. While CBT and many talk therapies emphasise insight, reframing, or coping strategies, IFS works directly with the emotional parts that carry fear, shame, or protective patterns. From an IFS perspective, symptoms are not random or irrational, but meaningful responses that once served a protective role. Rather than correcting or overriding these parts, the work involves understanding them and building a more compassionate internal relationship. Change happens not because a thought was replaced, but because an inner dynamic shifts. In practice, this often feels less like “working on yourself” and more like learning how to be with yourself differently. Different approaches support different phases and needs.
Do "parts" in IFS mean different personalities?
Not exactly. In IFS we don’t think of parts as multiple personalities or personas in a theatrical sense. They are sub-personal experiences within a single self, developed through life to protect you or to manage pain.
Will IFS make all of my parts go away?
No. The goal is not to eliminate parts but to relate differently to them. When parts feel understood and unburdened, they shift their role, not disappear. Part of the work is learning to recognise protective intentions even when behaviour feels destructive.
What’s the difference between Self and parts?
Self in IFS refers to a grounded, compassionate centre, not a metaphysical soul. It’s an inner position of clarity, calm, and agency from which change becomes possible. Parts, by contrast, are the emotional–behavioural responses shaped by experience.
How soon will I feel better with IFS?
It varies. IFS is not a quick fix or a technique. It’s relational work with inner experience. Some people feel relief quickly; for others it unfolds slowly as trust and curiosity build.