Internal Family Systems (IFS) Therapy

Internal Family Systems (IFS): Understanding Parts Work Therapy

Internal Family Systems therapy, often called IFS or Parts Work, is a structured, evidence-based psychotherapy built on a simple but radical idea: the mind is naturally made up of multiple distinct sub-personalities, or "parts," each with its own perspective, feelings, and role. That moment where part of you wants to move forward and part of you is terrified to? Part of you is furious, and another part feels ashamed of that fury? IFS says this isn't a sign something is wrong with you. It's just how the human mind works.

Developed by American psychologist Dr Richard Schwartz in the 1980s, IFS doesn't aim to silence difficult parts or override them with willpower. The goal is to understand them, build a relationship with them, and help them relax so that your core Self, which IFS describes as the seat of your natural wisdom and calm, can lead.

It's used to treat trauma, anxiety, depression, chronic stress, relationship difficulties, and a wide range of other concerns. It's also widely used by people who aren't in crisis but simply want to understand themselves better.

Origins and Background

Dr Richard Schwartz developed IFS while working as a family therapist in Chicago during the 1980s. He noticed that his clients frequently spoke about their inner experiences in terms of "parts" of themselves, and that these parts behaved like members of a family, with alliances, conflicts, roles, and histories.

Drawing on systems theory, which he was already using in family therapy, Schwartz began mapping how these internal parts related to each other. He found consistent patterns across clients, regardless of their background or presenting issue. What emerged was a comprehensive model of the mind that integrates ideas from Jungian psychology, object relations theory, and self-psychology, while offering its own distinctive framework.

The IFS Institute was founded to train therapists worldwide, and the model has since grown significantly beyond its clinical roots. Today it's used in trauma treatment, organisational leadership, schools, and personal development coaching.

How IFS Works

The model identifies three categories of parts, alongside the Self.

Exiles are parts that carry pain, shame, fear, or trauma, usually from earlier experiences. They're often hidden or suppressed because their feelings are overwhelming.

Managers are protective parts that try to keep exiles out of conscious awareness. They operate proactively, often through perfectionism, people-pleasing, anxiety, or overworking.

Firefighters are reactive protectors that jump in when exile emotions threaten to surface. They tend to use strategies that bring quick relief but can be destructive, such as substance use, binge eating, dissociation, or rage.

The Self, by contrast, isn't a "part" at all. IFS describes it as a core state characterised by what Schwartz calls the 8 Cs: curiosity, calm, compassion, confidence, courage, creativity, clarity, and connectedness. In a healthy internal system, the Self leads, and the parts trust it enough to relax their extreme roles.

In a session, a therapist helps you turn your attention inward, identify a part that's present, perhaps a feeling of anxiety or a critical inner voice, and approach it with curiosity rather than judgment. Over time, you build a relationship with the part, understand what it's protecting, and help it release the burden it's been carrying.

From a neuroscience perspective, IFS aligns with current understanding of how trauma is stored and processed. Research in the field supports the idea that healing trauma requires more than cognitive insight. It requires a felt shift in the body and nervous system, which IFS facilitates through its slow, embodied, relational approach.

What IFS Can Help With

IFS is used across a wide range of clinical and personal development contexts. Therapists and coaches trained in the model work with people experiencing trauma and PTSD, including complex or developmental trauma, as well as anxiety and panic, depression, and chronic shame and self-criticism.

It's also used for eating disorders and difficult relationships with food, substance use and addictive behaviours, relationship patterns and attachment difficulties, grief and loss, and the effects of burnout or prolonged stress.

Many people work with IFS coaches or therapists not because something is wrong, but because they want to live with more ease, make clearer decisions, and relate to themselves with more kindness. IFS is considered particularly effective for people who have tried talk therapy and felt like they understood their issues intellectually but couldn't seem to change. The model works at a different level, building a relationship with the parts of you that are still operating from old, protective strategies.

What to Expect in a Session

IFS sessions are usually conducted one-on-one with a trained therapist or practitioner. Sessions typically run 50 to 90 minutes. The work is guided and relational, meaning your therapist stays present and helps you navigate, but the focus is always on your internal experience rather than the therapist's interpretations.

You'll usually begin by settling into a relaxed, attentive state. Your therapist might ask something like, "What do you notice inside right now?" or "Is there a part of you that wants to work today?" From there, you'll be gently guided to focus on a particular part, notice where it shows up in your body, ask it questions, and listen to what it has to say.

There's no script or formula. Sessions can be deeply emotional, but they're also often surprisingly calm. Many people describe a growing sense of spaciousness as they do this work, as though things that felt tangled and stuck begin to loosen.

IFS can be delivered in person or online. Research comparing both delivery formats suggests comparable outcomes, which has made it more accessible to people in regional and rural areas of Australia.

IFS and Trauma

One of IFS's greatest strengths is how it approaches trauma. Rather than asking someone to re-live or recount traumatic experiences in detail, IFS works with the parts that are still protecting against those experiences. This makes it gentler than some trauma-processing approaches, and it's often used with people for whom more direct exposure-based methods haven't felt safe.

The model also offers a way to understand why trauma responses persist long after the original events. A manager part that developed hypervigilance in childhood to keep you safe is still running that same programme in adulthood, even when the original threat is long gone. IFS doesn't pathologise that. It thanks the part for its service and helps it find a new role.

This framework can be genuinely relieving for people who have spent years feeling confused or ashamed about their own reactions.

IFS Compared to Other Therapeutic Approaches

IFS shares some features with other well-known approaches. Like EMDR, it works with traumatic memories and has a clear protocol. Like somatic therapy, it pays close attention to body sensations. Like psychodynamic therapy, it explores unconscious processes and early experiences. Like ACT (Acceptance and Commitment Therapy), it encourages a compassionate, observing relationship with internal experience.

What distinguishes IFS is its specific framework of parts and Self, its non-pathologising stance (no part is "bad"), and its structured yet intuitive approach to internal dialogue.

Frequently Asked Questions

Is IFS the same as "inner child work"?
They overlap but aren't identical. Inner child work typically focuses on connecting with a younger wounded self. IFS is broader: it works with all kinds of parts, including protective ones, and operates within a comprehensive model of how parts relate to each other and to the Self.

Is IFS therapy or coaching?
Both. Licensed therapists use IFS to treat clinical conditions including trauma, anxiety, and depression. Coaches trained in IFS use the model to support personal growth and self-awareness without a clinical diagnosis. If you're dealing with significant trauma or a mental health condition, working with a licensed therapist is recommended.

How many sessions does it take?
It varies significantly. Some people notice meaningful shifts within a few sessions. Complex trauma or longstanding patterns typically require a longer commitment, often six months to a year or more of regular sessions. Your therapist will work with you to set realistic expectations.

Can I do IFS on my own?
Parts Work can be practised independently using resources like Dr Schwartz's book No Bad Parts or guided meditations and journals designed around the model. Self-led practice is valuable, but for deep trauma work, a trained therapist or practitioner is important.

How much does an IFS session cost in Australia?
Session fees typically range from $120 to $250+ per session, depending on the practitioner's training, location, and registration. Some registered psychologists offering IFS may be partially claimable through Medicare or private health insurance with a GP referral and a Mental Health Treatment Plan.

How do I find a good IFS therapist or practitioner?
Look for someone with Level 1 or Level 2 training from the IFS Institute, or practitioners who list IFS as a primary modality. Bodhi Holistic Hub is a good starting point for finding verified practitioners who work with IFS and related approaches. It's also worth having an initial conversation with any practitioner before committing, to make sure you feel comfortable and understood.

Can IFS be combined with other modalities?
Yes, and it frequently is. Many practitioners integrate IFS with somatic approaches, EMDR, mindfulness, or holistic counselling to offer a more complete treatment.

References and Further Reading

Professional Organisations

IFS Institute (USA, internationally recognised training body)

Psychotherapy and Counselling Federation of Australia (PACFA)

Australian Counselling Association (ACA)

Research and Scientific Foundation

Shadick, N.A. et al. (2013). "A randomised controlled trial of an internal family systems-based psychotherapeutic intervention on outcomes in rheumatoid arthritis." Journal of Rheumatology, 40(11). 

Sweezy, M. & Ziskind, E.L. (Eds.) (2013). Internal Family Systems Therapy: New Dimensions. Routledge. Referenced via PACFA research database.

Blue Knot Foundation: Australian trauma-informed practice frameworks referencing The Body Keeps the Score and related models.

Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.

Related Modalities

• Holistic Counselling brings a whole-person perspective to emotional wellbeing and complements the relational depth of Parts Work.
• Neuro Linguistic Programming (NLP) focuses on reframing internal patterns and communication between different inner states, thematically close to parts work.
• Somatic Coaching works well with IFS because both approaches pay close attention to what the body holds, making them natural partners in trauma-informed care.
• Root Cause Therapy shares IFS's interest in understanding the deeper origins of emotional and behavioural patterns, and many practitioners draw on both frameworks to support lasting change.

This guide was written by the Bodhi Holistic Hub team according to their editorial policy.