Internal

Family

Systems

(IFS)

Therapy

Compassionate, evidence-based therapy to help you understand your inner world, heal what hurts, and feel more like yourself again.

Whether you feel overwhelmed, reactive, stuck in old patterns, or at war with yourself, you are not broken. There is a reason you feel the way you do.

IFS helps you create inner clarity, emotional relief, and a deeper sense of self-trust.

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Are You Feeling Stuck in Patterns You Can’t Seem to Change?

Do you feel like part of you wants to move forward, but another part keeps pulling you back? Do you overthink, shut down, people-please, get irritable, or feel emotionally flooded even when you know you “shouldn’t”?

Maybe you feel like you’re constantly battling yourself. You might be highly functional on the outside, but inside you feel anxious, numb, exhausted, or overwhelmed. You may struggle with shame, self-criticism, or the feeling that you’re too much… or not enough.

Sometimes the hardest part is not knowing why you feel this way. You might think, “I have a good life… so why can’t I just be okay?” Or you may feel frustrated that you understand your patterns logically, but still can’t change them emotionally.

You may notice yourself:

  • Overreacting in relationships and then feeling guilty

  • Feeling emotionally disconnected or numb

  • Repeating the same conflict cycle with your partner

  • People-pleasing and then feeling resentful

  • Feeling triggered by parenting stress, even when you love your children deeply

  • Getting stuck in anxiety, intrusive thoughts, or fear

  • Feeling intense self-criticism, perfectionism, or shame

  • Avoiding feelings through overworking, scrolling, food, or substances

These patterns are not character flaws. They are often protective responses that developed for a reason.

IFS therapy can help you understand what is happening inside and begin to feel more grounded, clear, and in control.

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Internal Family Systems (IFS) is an evidence-based therapy model developed by Dr. Richard Schwartz. It is based on the understanding that our minds are made up of different “parts,” each with their own emotions, beliefs, and roles.

For example, you may have:

  • A part that tries to stay in control

  • A part that feels anxious and scans for danger

  • A part that gets angry to protect you

  • A part that shuts down or numbs out

  • A part that feels deeply hurt, lonely, or unworthy

In IFS, these parts are not seen as problems. They are seen as inner protective systems that formed to help you survive and cope.

IFS also recognizes that beneath these parts, every person has a core Self. Self is not something you have to earn. It is already within you.

Self is the part of you that is:

  • Calm

  • Curious

  • Compassionate

  • Clear

  • Connected

  • Confident

  • Courageous

  • Creative

What is IFS Therapy?

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In IFS therapy, the goal is not to get rid of parts. The goal is to help you access Self and build a new relationship with your inner world, so you can heal and feel whole.

Why IFS Can Be So Powerful

Many people have tried therapy before and still feel stuck. They may understand their history, but still feel reactive, overwhelmed, or triggered.

IFS is different because it does not just focus on thoughts or behaviors. It helps you understand the emotional roots underneath them.

IFS can be especially helpful if you:

  • Feel stuck in patterns you can’t explain

  • Have experienced trauma, grief, or attachment wounds

  • Struggle with shame or self-criticism

  • Feel emotionally overwhelmed or disconnected

  • Have difficulty trusting yourself or others

  • Want deeper emotional healing, not just coping tools

IFS is also a trauma-informed model that does not require you to relive painful memories in a forced or overwhelming way. Healing happens through pacing, safety, and inner permission.

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Inner Harmony 〰️ Emotional Freedom 〰️ Self-Acceptance 〰️ Authentic Connection 〰️ Clarity of Mind 〰️ Emotional resilience 〰️ Wholeness

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Inner Harmony 〰️ Emotional Freedom 〰️ Self-Acceptance 〰️ Authentic Connection 〰️ Clarity of Mind 〰️ Emotional resilience 〰️ Wholeness 〰️

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How IFS Therapy Works


IFS sessions are gentle, collaborative, and deeply client-centered. We move at the pace your system can tolerate.

In therapy, we may:

  • Identify the parts of you that show up in different situations

  • Explore what those parts feel, believe, and fear

  • Understand what they are trying to protect you from

  • Build internal trust and reduce inner conflict

  • Help protective parts soften so deeper wounds can be witnessed and healed

  • Support you in unburdening painful emotions such as shame, fear, grief, or worthlessness

  • Strengthen your connection to Self so you feel more grounded and empowered

Over time, many people notice they feel less reactive, less overwhelmed, and more able to respond to life with clarity and confidence.


At Thrive Postpartum, Couples, and Family Therapy, we openly and warmly welcome the diversity of your experience. Wherever you come from, however you look or identify, whomever you love, we are here to walk alongside you without judgment.

IFS offers a gentle and deeply respectful approach to healing. We believe that every part of you makes sense, even the parts you struggle with most.