Internal Family Systems: Making A Start author Emma E. Redfern shares the answers to eight frequently asked questions about this compassionate form of psychotherapy.

What is IFS?

Primarily, IFS is a form of individual psychotherapy which is gaining in popularity. It is also a way of thinking about and being with yourself and other people. It acknowledges that all of us are naturally multiple which has major advantages as well as challenges. IFS uses the word ‘parts’ for one’s inner subpersonalities. Most of us readily relate to inner complexity; we sense fluctuations in mood, capability and recognize that at times, ‘part of me wants x, while part of me wants y.’  In addition to parts, IFS recognizes what it calls ‘Self’, an innate healing wholeness inside characterised by qualities such as curiosity, compassion, confidence, and creativity.

What makes IFS unique?

The idea of multiple parts is not new in psychotherapy, but IFS offers its own labels and ways of being with inner multiplicity which can be very effective.

Summed up in the title of a bestselling book by the founder and figurehead of IFS, Richard C. Schwartz PhD, No Bad Parts, IFS is known for being nonpathologizing. By this I mean it’s about getting to know yourself (or the client if you are a therapist) in all your multi-faceted glory, rather than merely finding what needs fixing. Also, IFS sees problematic symptoms in people’s lives as the best attempts of parts to manage life and survive. Internal Family Systems guides people on how to access their inner healing wholeness – Self – to come alongside parts with positive effect.  

Internal Family Systems doesn’t counteract parts, rather it connects with them and negotiates for the removal of constraints in the system (such as limiting beliefs and fears), and potentially for change and healing. IFS offers a unique road map of the territory to travel for bringing lasting transformation.

What are some of the benefits of IFS for daily life?

Here are some of the general benefits people derive from IFS as I write about in my book Internal Family Systems: Making a Start (and Getting Curious):

Here are a couple of practical examples of how IFS has benefitted clients:

Are there any limitations of IFS?

People untrained in IFS and those who have not personally experienced it sometimes claim that it is dangerous because it splits people into parts; they mistakenly view parts as the result of trauma, suffering and mental ill health. This idea lacks nuance, as parts are often highly functional. However, if parts are burdened, they can become extreme leading the person to seek help.

No therapy is right for every person’s system or needs, and it is important to separate the IFS model from the marketing machine surrounding it. Similarly, unlike basic mathematics, in which it’s cut and dried, 2+2=4, therapy and the therapeutic relationship are deeply complex and best approached on both sides with an open beginner’s mind and a willingness to risk and be vulnerable. Some people’s systems can do this more readily than others and some therapists will have more experience, access to their inner Self or be a ‘better fit’ for an individual client than another therapist.

What language do I need to understand/should I use/do I have to learn?

You don’t have to use any specific language unless you want to. That’s for your IFS professional to be trained in, to understand and hold lightly as they relate to you and help you relate to your inner world in ways that resonate with you.

Is IFS for everybody?

Just like anything humans use to feel about or understand themselves, no therapy can claim to work for everybody and every condition or ailment. It’s probably true that the expansion of IFS across psychotherapy and social media has moved beyond its evidence base. However, this does not mean we have to throw out the baby with the bath water! Like any therapy, IFS therapy needs to incorporate as much informed consent as is possible, professionals should work within their scope of practice and ability, and trainees particularly are advised to start using IFS with less complex and extreme systems. All therapists should have supervision, insurance, take opportunities for ongoing formal learning and have a self-reflexive approach.

And in Unlocking the Emotional Brain, Ecker et al. (2024) have documented the transformational processes of IFS (and other therapies such as EMDR) for thinking parts to enjoy.

What about for trauma?

IFS has probably risen in popular consciousness alongside the rise in awareness of trauma in all its life-limiting variations: little ‘t’ and big ‘T’ trauma, developmental (childhood), single-incident, PTSD (post-traumatic stress disorder, and Complex PTSD for example). Many IFS therapists would identify as ‘wounded healers’ with a unique trauma history and are pleased to find an effective way of working with our own inner wounds and those of our clients. Awareness of therapies that truly have an impact on trauma symptoms is relatively recent and therefore certain therapies will appeal more than others. Just because IFS and trauma seem ‘popular’ or widespread, that doesn’t mean we must despise and reject them. To do so may well be a polarizing reaction of wanting to tear something good down and, guess what? IFS is great with polarizations!

Should I be sceptical about IFS, it’s claims and popularity?

Yes, absolutely! In today’s world of AI, manipulation of world politics and celebrity culture, we need our sceptical parts more than ever. It’s important to have a relationship with your inner sceptic and listen to the wisdom and prompts it shares. Don’t be afraid to shop around for a therapist and ask questions of them about their experience, credentials, experience of using IFS for themselves. Do your research if parts like doing that and consider whether IFS is ideal for you as a first therapy; something else might be more useful or even alongside. Bring an experimental approach, try IFS out and regularly review how it’s going.

Find out more about Internal Family Systems: Making A Start.