IFS Therapy Explained: Getting to Know Your Inner Parts
Have you ever felt like one part of you wants one thing, while another part wants the opposite? For example, maybe part of you wants to take a risk in your career, but another part holds you back out of fear. These inner conflicts can feel confusing, frustrating, or even overwhelming. Internal Family Systems (IFS) therapy helps us make sense of these experiences by introducing the idea that we all have different “parts” within us, and that every part has a purpose.
At Greenroom Therapy, we use IFS therapy as one of our trauma-informed approaches to help clients gain clarity, compassion, and self-understanding.
What is IFS Therapy?
Internal Family Systems (IFS) is a type of psychotherapy developed by Dr. Richard Schwartz. It is based on the idea that the mind is made up of multiple sub-personalities or “parts,” each with its own beliefs, emotions, and roles.
Instead of seeing these parts as problems to be eliminated, IFS helps us recognize them as valuable and protective — even if their strategies sometimes cause distress. The goal of IFS therapy is to help you connect with your core Self — the calm, compassionate, and wise inner presence that can lead your internal system.
The Three Main Types of Parts
IFS therapy often describes three main types of parts:
Exiles – These are the wounded parts that carry painful memories, emotions, or beliefs. They are often hidden away because their feelings can feel overwhelming.
Managers – These parts try to protect us by keeping life under control and preventing pain from surfacing. They might show up as perfectionism, people-pleasing, or overthinking.
Firefighters – When painful feelings break through, firefighters jump in to soothe or distract. They might lead to impulsive behaviors like overeating, drinking, or shutting down emotionally.
While these parts can sometimes feel like they’re working against us, in IFS therapy we see that every part is trying to help in its own way.
What Does an IFS Therapy Session Look Like?
In a session, your therapist may guide you to:
Notice the different parts of yourself that are showing up.
Listen with curiosity to what each part wants or fears.
Build trust and compassion toward your parts instead of judging them.
Strengthen your connection to your Self — the calm inner leader who can help each part feel safe and supported.
For example, if you have a part that’s critical (“You’re not good enough”), IFS therapy helps you explore what that part is protecting you from, and how you can care for it with compassion.
How IFS Therapy Can Help
IFS therapy is particularly effective for:
Healing from trauma and childhood wounds
Managing anxiety and depression
Improving relationships and communication
Reducing inner conflict and self-criticism
Building self-compassion and emotional resilience
Many clients find that IFS therapy gives them a new language to understand themselves — one that replaces shame and judgment with curiosity and care.
Getting to Know Your Inner Parts with Support
Exploring your inner world doesn’t have to be something you do alone. At Greenroom Therapy, our therapists integrate IFS therapy with other evidence-based approaches, including EMDR, CBT, DBT, and LENS Neurofeedback, to provide holistic support.
If you’re curious about IFS therapy and want to learn more about your own inner parts, we’re here to help.
👉 Book a session with us here at Greenroom Therapy today and take the first step toward self-understanding and healing.