Internal Family Systems (IFS)
IFS Therapy in Mount Pearl
& St. John's
A compassionate approach to understanding the different parts of yourself, creating more space for curiosity, connection, and Self-leadership.
What Is IFS?
We All Have Different Parts
Have you ever thought, "Part of me wants this, but another part of me doesn't"?
Internal Family Systems (IFS) begins with the idea that having different "parts" of ourselves is a natural part of being human. One part might want connection while another wants distance. A part might be highly critical, perfectionistic, anxious, protective, angry, playful, or deeply caring.
Developed by Dr. Richard Schwartz, IFS views the mind as naturally multiple rather than seeing these different parts as signs that something is wrong with us. Parts can take on protective or extreme roles in response to our experiences, but the model holds that every part has value and an underlying positive intention.
IFS therapy helps us approach these parts with curiosity rather than judgement, understand what they are trying to do for us, and develop a more compassionate relationship with our internal system.
How Does IFS Work?
Understanding Rather Than Fighting Yourself
Sometimes the parts of us that cause the most frustration developed their strategies for a reason. A critical part may be trying to prevent failure. A part that avoids difficult situations may be trying to protect us from feeling hurt. Another part may work incredibly hard to make sure everything stays under control.
IFS doesn't begin by trying to get rid of these parts. Instead, we become curious about them—what they're afraid might happen, what they're protecting, and what they may need in order to step out of an extreme role.
As parts begin to feel understood and supported, the goal is to create more space for what IFS calls Self-leadership.
The Parts Of The Internal System
Understanding Self and the Three Types of Parts
Parts can take on different roles within the internal system. While everyone's experience is unique many parts fall into one of these general categories.
Managers
Proactive Protectors
Managers try to keep life under control and prevent painful experiences from being activated. They may show up through behaviours such as perfectionism, planning, caretaking, worrying, people-pleasing, or self-criticism.
Fire Fighters
Reactive Protectors
Firefighters respond when painful emotions or vulnerable parts become activated. Their priority is often immediate relief or distraction, and their strategies can sometimes feel impulsive or difficult to understand.
Exiles
Parts Carrying Pain
Exiles are vulnerable parts that may carry painful emotions, memories, beliefs, or sensations connected with experiences such as fear, rejection, shame, loneliness, or trauma. Other parts may work hard to keep this pain out of awareness.
The 8 C's of Self
What Does Self-Leadership Feel Like?
The IFS model describes eight core qualities of Self. As we connect with Self, these qualities can help us respond to our parts and our lives with greater openness and compassion.
Calmness
Feeling grounded and centred.
Courage
Approaching what once felt difficult.
Curiosity
Wanting to understand rather than judge.
Clarity
Seeing situations with less distortion.
Compassion
Responding to pain with care.
Creativity
Having space for new possibilities.
Confidence
Trusting your ability to respond.
Connectedness
Feeling connected internally and with others.
What Can IFS Help With?
Common Reasons People Explore IFS
IFS can provide a framework for understanding patterns that may otherwise feel confusing or contradictory. Rather than focusing only on changing a behaviour or emotion, IFS invites curiosity about what a particular part may be protecting and what experiences may be influencing its role.
Research into IFS continues to develop. Early studies have shown promising findings in areas including depression, post-traumatic stress symptoms, and self-compassion, although the IFS Institute notes that more rigorous research is needed before condition-specific conclusions can be made.
Inner Conflict & Self-Criticism
Understanding parts of yourself that seem to want different things or are highly critical.
Trauma & Difficult Experiences
Exploring protective patterns and vulnerable parts connected with painful experiences.
Self-Compassion & Emotional Awareness
Developing a more curious and compassionate relationship with your internal experience.
IFS At True Life Therapy
A Curious, Compassionate Approach
IFS isn't about labelling parts of yourself as good or bad. In our work together, we'll approach your internal experiences with curiosity and compassion, taking time to understand what different parts may be trying to communicate or protect.
We might notice a part that wants everything to be perfect, another that feels overwhelmed, or another that would rather avoid something altogether. Instead of fighting those reactions, we can explore where they come from and what they might need.
I may integrate IFS alongside other therapeutic approaches depending on your goals, experiences, and what feels most supportive for you. The work is collaborative and paced with respect for your individual system.
Frequently Asked Questions
IFS FAQ
Trusted Resources
Want to Learn More About IFS?
For additional information about Internal Family Systems, research training and processional resources, you can visit;
IFS Institute
The organization founded by Dr. Richard Schwartz providing education, professional training, research, and resources about Internal Family Systems.
The Internal Family Systems Model Outline
An overview of the model's foundational concepts, including parts, Self, protectors, and exiles.
Dr. Richard Schwartz Explains IFS
A short video from the founder of IFS introducing the IFS midel and it's core concepts.