IFS - Internal Family Systems
Internal Family Systems (IFS) is a method for exploring your inner world or 'internal family' in order to grow, transform and heal. As a non-pathologising branch of psychotherapy it is based on the principle that the mind is made up of multiple 'parts' which communicate and relate to each other, just like a family. Parts may share harmonious views or carry burdens and be in opposition or conflict with one another such as feeling fearful and protective. IFS also posits that everyone has at their core a capable, compassionate and undamaged Self. It is from this Self that we learn to recognise and relate to our parts, helping release them from their limitations and constraints. This ultimately leads to a more authentic and integrated sense of self. 
More about IFS
IFS is based on the multiple mind paradigm that our personality consists of various ‘parts’ or sub-personalities. As humans we can house contradiction and conflicted feelings when various parts within us disagree. For example, have you ever wanted to do something yet felt scared or resistant towards it at the same time?
Family therapist Richard C. Schwartz Ph.d. developed IFS in the 1990s after seeing this pattern in his clients. Through observation he began to recognise how, just like an external family with challenging dynamics and conflicting relationships, his clients’ sub-personalities or ‘parts’ interacted with one another in the same way but an as internal family.
IFS focuses on harmonising our own ‘internal family’ by healing the parts of us that were wounded and carry hurt, fear and pain. As a ‘constraint releasing method’ it aims to liberate our parts from their limiting beliefs and conditioning, and by connecting with our undamaged essence or Self, foster inner freedom, self-compassion and authenticity.
As a holistic approach to wellbeing, IFS incorporates the body and takes into account how parts might manifest physically - the extreme physicality of a panic attack for example. With this mind-body approach IFS can work well in combination with yoga therapy as well as a stand alone therapy.
The IFS method can be a support in challenging times and used anytime as a tool to facilitate self-understanding and personal growth.
IFS is an evidenced-based practice with an increasing body of research supporting its effectiveness. It has been shown to be effective in the treatment a range of mental health issues including but not limited to anxiety, depression, PTSD and trauma. It was also found to help clients develop a more compassionate relationship with themselves, reflecting the IFS model’s core principles of self-leadership and compassionate internal discourse.
IFS can help with
Emotional challenges
Mental health challenges
Personal development and growth
Self-confidence
Relationship difficulties
Stress and anxiety
Eating disorders + body image issues
Trauma + addictions
Phobias
The Process
The process starts with a free 15-minute phone call to discuss your aims and intentions and to answer any questions you might have.
Then if it feels a good fit, the next step is to book an initial session. I offer sessions of IFS in person in York and online via Zoom.
Duration and frequency of sessions depends on preference, circumstances and the topic being addressed. Usually weekly sessions are recommend to begin with to build momentum. However this could be fortnightly or monthly depending on your requirements. Sessions can be taken as a one-off but will more likely last anywhere from weeks to months or even years.
Occasionally I run workshops integrating IFS and yoga therapy. If this is something that interests you please see the Events section of the website for more details.
To book an IFS session please get in touch to arrange your free phone call. We can then book an initial appointment.