Internal Family Systems Therapy
& Parts Work
All parts of you are welcome, because all parts of you are valuable.
Within each of us is a system of parts, some are trying to protect us
and some carry wounds and pain from the past. ​
Parts Work Therapy, based on the Internal Family Systems (IFS) model, is a compassionate and experiential way to explore our internal voices, feelings, and patterns. It supports you to understand your inner system, and respond with more clarity and curiosity, instead of criticism or shame.
What an IFS therapy session might look like...
Understanding your parts
Connecting to Self
Unburdening Exiles
Integration and connection
Get to know your inner world by noticing how different parts show up, you might say,
“There’s a part of me that always says I have to be perfect”
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We give these parts space to speak, feel heard and understand the protective role they are playing.
We create space for your calm, compassionate inner presence, what IFS calls “Self” to begin leading the healing process.​​
You’ll notice how it feels when you’re with a part, rather than merged as the part.
The process invites you to stay present and compassionate toward your parts and create a relationship where your Self leads with curiosity
We gently connect with younger and wounded parts, that carry pain or outdated beliefs and help them release what they’ve been holding.
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When protective parts feel safe, they may allow us to connect with an exile, hear its story, and support the exile part to unburden the beliefs or emotions it’s been carrying.
We support your parts in finding new roles and restoring balance in your inner system.
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After a part has been unburdened, you may notice a growing sense of inner harmony and clarity.
We work to build trust and communication between parts, inviting integration and supporting your internal system feel more connected.
IFS isn't about fixing, it's about listening to the parts of you that have always tried to help.
The Intention of IFS Therapy
IFS therapy supports you to feel more connected to your emotions without being overwhelmed by them. This approach encourages a compassionate understanding of your emotional responses and protective parts. Over time, you begin to hold space for the internal conflicts between the parts of you that want different things, and can move through challenges with greater ease. Building a relationship with your parts creates greater self-trust, emotional clarity, and the capacity to relate to others with more openness.
Rather than pushing down your feelings, trying to fix yourself, or endlessly analysing your past, IFS therapy invites you into a healing relationship with your inner world. It’s a gentle, yet transformative process of reconnecting with all parts of yourself.
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IFS therapy goes deeper than just talking, it is a creative, trauma-informed and experiential process.
Explore how experiential techniques like imagery and dialogue can bring your inner world to life.
Who Might Find IFS and Parts Work Therapy Helpful
IFS therapy may be supportive if you...
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​Feel like you’re constantly battling with yourself or stuck in repeated patterns and cycles
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Struggle with a strong inner critic or deep patterns or negative self-talk
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Often overthink, shut-down or feel overwhelmed by strong emotions like anxiety or anger
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Want to connect with the parts you that feel anxious or avoidant in relationships and start building deeper, safer connections
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Feel disconnected from your self and long to reconnect with who you are beneath the roles, expectations, and masks you wear
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Feel exhausted from trying to keep everyone happy, leaving you feeling unseen or not enough and want to build a more compassionate relationship with yourself
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Are looking for a therapeutic space that’s non-judgmental, expressive, and goes deeper than surface-level talk