Internal Family Systems (IFS) Therapy
Understanding the different parts of yourself with curiosity, compassion and self-leadership.
Have you ever felt like one part of you wants to slow down, whilst another tells you to keep going?
Perhaps one part wants to speak up, whilst another worries what people might think.
Or one part longs for rest, whilst another insists you've not done enough to deserve it.
Most of us experience these inner conversations every day.
Internal Family Systems (IFS) is a therapeutic approach that helps us understand these different parts of ourselves — not as flaws to overcome, but as protective strategies that developed for a reason.
Rather than asking "What's wrong with me?", IFS invites a different question:
"What happened that led this part of me to believe it needed to protect me in this way?"
As we begin to understand our inner world with greater curiosity and compassion, we often discover more choice, greater self-awareness and a deeper sense of connection with ourselves.
You might recognise some of these parts...
We all have different parts of ourselves.
Some help us achieve, some help us connect with others, and some step in when life feels difficult or uncertain.
None of them are "bad" parts, they’ve all developed for a reason. At one time, it was doing its best to help you navigate your experiences and keep you safe.
The goal of IFS isn't to silence or get rid of these parts. It's to understand them, appreciate the role they've played, and help them discover new ways of supporting you that feel less exhausting and more sustainable.
Because beneath them is an innate capacity for calm, curiosity, compassion and clarity — what we call Self. IFS Therapy isn't about becoming someone new, it's about creating enough space for these qualities to lead more often.
You might recognise:
The achiever – always striving for the next goal, rarely feeling like it's enough.
The people-pleaser – putting others' needs first to keep relationships safe.
The inner critic – quick to point out mistakes in an attempt to protect you from criticism.
The perfectionist – believing everything has to be just right before it's safe to move forward.
The anxious planner – always thinking ahead, preparing for what could go wrong.
The independent part – finding it difficult to ask for help because it learned to rely on itself.
The playful part – full of curiosity and creativity, but perhaps quieter than it once was.
How I work
No two people experience their internal system in exactly the same way, so sessions are always guided by what feels most present for you.
Rather than analysing or trying to fix parts of yourself, we'll gently get to know them.
Together, we'll explore your parts with curiosity rather than judgement, helping you understand where they came from, what they're trying to protect, and whether they're still carrying a role they no longer need to hold.
Whilst Internal Family Systems forms the foundation of my work, I also work integratively. Depending on what feels supportive, we may draw on body awareness, grounding practices or breath to help you notice your experience more fully. There is never any expectation to use these approaches — they're simply available where they feel helpful.
Above all, therapy moves at your pace.
This isn't about forcing insight or reliving difficult experiences before you're ready. It's about creating enough safety and space for your inner world to be explored with compassion, allowing change to happen naturally rather than through pressure.
If you're curious about Internal Family Systems or wondering whether this way of working feels right for you, I'd be happy to answer any questions.
Book a free 20-minute introductory call and we'll talk about what you're looking for, how I work, and whether it feels like the right fit.
Ready to explore your inner world?
You might be...
Feeling caught in the same patterns, despite knowing why they happen.
Constantly striving, but rarely feeling like it's enough.
Finding it difficult to switch off, rest or slow down.
Living with a harsh inner critic or persistent self-doubt.
Putting everyone else's needs before your own.
Feeling disconnected from yourself after burnout, grief or a significant life change.
Curious to understand yourself more deeply and develop greater self-leadership.
How do I know if IFS Therapy is right for me?
Frequently Asked Questions
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No. You don't need any previous experience of IFS. I'll introduce the approach naturally throughout our work together, and there's no expectation to learn the terminology or understand the model before your first session.
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IFS can be helpful for anxiety, burnout, self-criticism, perfectionism, people-pleasing, trauma, grief, relationship difficulties, life transitions and anyone wanting to better understand themselves.
Many people also find it beneficial when they feel stuck in familiar patterns despite understanding them intellectually.
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No. Internal Family Systems isn't based on the idea that we have multiple personalities. Instead, it recognises that we all experience different parts of ourselves which can cause internal conflict and become more prominent in different situations.
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Not in the way the name might suggest.
The word "family" refers to your internal family - the different parts of yourself that make up your inner world, rather than your family of origin.
Whilst our relationships and life experiences often influence how these parts develop, IFS isn't solely about exploring childhood or family dynamics.
It can be just as relevant when working with current challenges such as anxiety, burnout, self-criticism, relationship patterns, life transitions or feeling stuck.
The focus is on understanding the different parts of you with greater curiosity and compassion, whatever has shaped them.
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Every session begins with what's most present for you. Together we'll explore your thoughts, emotions, body sensations and inner dialogue, gently becoming curious about the different parts involved.
Some sessions are primarily conversational, whilst others may involve slowing down, noticing your body or working with imagery. Therapy always moves at your pace.
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No, I'm an integrative Therapist, Internal Family Systems one of the models I work with.
Depending on what feels supportive, we may also draw on body awareness, grounding techniques, breathwork or other therapeutic approaches.
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This varies from person to person. Some people come with a specific issue they'd like to work through, whilst others choose longer-term therapy to deepen their self-understanding.
We'll regularly review how therapy is feeling and what feels most helpful for you.
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Through our work together you may begin to:
Understand yourself with greater compassion rather than criticism.
Feel less overwhelmed by conflicting thoughts or emotions.
Develop healthier boundaries and relationships.
Build confidence in making decisions that feel aligned with you.
Feel calmer, more grounded and connected to yourself.
Respond to life with greater choice rather than automatic reactions.
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Absolutely. IFS adapts beautifully to online therapy. Whether we're meeting in person or via video call, the focus remains the same.
Many clients appreciate the comfort and familiarity of exploring this work from their own home.