How Internal Family Systems or “Parts Work” Works

Internal Family Systems (IFS) is an evidence-based, compassionate approach to therapy that understands our inner world as a community of different "parts.” Having parts is healthy and normal, each with its own thoughts, feelings, and beliefs. At the center of this inner system is the Self, our innate core of calmness, curiosity, compassion, confidence, courage, creativity, clarity, connection, and presence. Not only do we all have parts, but we all have a Self, even if we don’t always have access to it. Healing happens not by getting rid of parts of ourselves, but by helping the Self build trusting, caring relationships with them.

Our parts generally fall into two categories. Protectors develop proactive or reactive strategies to help us avoid pain or vulnerability. They may show up as people-pleasing, perfectionism, self-criticism, overthinking, emotional numbing, anger, or endlessly scrolling on our phones. Beneath these protectors are often Exiles, younger, more vulnerable parts that carry the emotional burdens of past hurts, trauma, shame, fear, grief, or the belief that we are somehow unworthy or unlovable. There are also parts of ourselves that don’t fit into any category or follow these patterns and we work with them just the same!

IFS holds that these parts are not flaws or signs that something is wrong with us. They developed their strategies for good reasons, often in response to difficult relationships, trauma, or larger systems of oppression that shaped our lives. While some parts may have taken on extreme roles to help us survive, every part has positive intentions and the capacity to heal. As healing unfolds, our parts can release the burdens they've been carrying and begin working together in more balanced, supportive ways.

Much like members of a family, our parts relate to one another and to our adult Self in patterned ways. Drawing from systems thinking and attachment theory, IFS helps us understand these inner relationships with curiosity rather than judgment. This may involve re-parenting younger parts, helping conflicting parts understand one another, or allowing exhausted protectors to step out of survival mode and discover healthier roles.

My approach is rooted in Somatic IFS, which integrates the wisdom of the body into the healing process. Because trauma and emotional experiences are often stored physically as well as emotionally, paying attention to sensations, movement, breath, and the nervous system can deepen healing and reach parts that may not yet have words. Rather than simply talking about our experiences, we learn to listen to the body's intelligence and allow lasting change to emerge from within.

Therapy with me is a collaborative process of slowing down, becoming grounded in your own Presence, and meeting yourself with compassion. Together, we'll gently explore the patterns that no longer serve you, heal old wounds, and create more space for authenticity, connection, and resilience. I bring calmness, curiosity, creativity, humor, and deep compassion to our work, while remaining mindful of how culture, identity, and systems of oppression shape our experiences. You bring yourself, exactly as you are. From there, meaningful healing can begin.