What is IFS Therapy and How Does it Work in Conjunction With Other Therapies?

Internal Family Systems (IFS) Therapy has become a popular and effective approach. Developed by Dr. Richard Schwartz in the 1980s, IFS provides a powerful framework for understanding and healing the internal emotional world. But what exactly is IFS, and how does it work in conjunction with other therapies?

Understanding the Basics of IFS Therapy

IFS is built on a simple yet profound idea: that the mind is naturally multiple. Instead of being a single, unified personality, each person is made up of a variety of internal "parts, each with its own emotions, thoughts, and motivations.

In IFS, these parts generally fall into three categories:

1. Exiles – These parts hold pain, trauma, shame, or fear. They are often suppressed or "exiled" by the system because their feelings are too overwhelming or were not acceptable in the person’s early environment.

2. Managers – These parts try to prevent the exiles’ pain from coming to the surface. They may manifest as perfectionism, people-pleasing, or intellectualizing emotions.

3. Firefighters – When exiles are triggered and pain breaks through, these parts react impulsively to distract or numb the person, often through substances, dissociation, or risky behavior.

At the core of the IFS model is the Self—a calm, compassionate, and confident inner presence. The goal of IFS therapy is to help clients access their Self and heal their wounded parts, rather than trying to eliminate or suppress them.

The Process of IFS Therapy

A typical IFS session involves a therapist guiding the client to identify and dialogue with their parts. The therapist helps the client "unblend" from their parts, meaning the client observes rather than identifies with them. From this space of Self-energy—marked by qualities like curiosity, compassion, and calm—the client can connect with their parts and understand their intentions.

Here’s a simplified step-by-step breakdown of how IFS works:

1. Identify the part: The client notices a specific emotion, thought pattern, or behavior.

2. Separate or "unblend": The therapist helps the client step back from the part so they are not overwhelmed or controlled by it.

3. Get to know the part: With curiosity and compassion, the client listens to the part’s perspective and purpose.

4. Discover its role and history: The client often learns that the part developed its role to protect them, usually in childhood.

5. Establish trust: Once the part feels heard and safe, it allows the client to connect with the vulnerable exile it is protecting.

6. Witness and heal the exile: The client, from their Self, connects with the exile, witnessing its pain and offering compassion.

7. Unburdening: The exile releases the pain, shame, or beliefs it has carried, often symbolized through imagery.

8. Integration: The formerly protective parts take on new, healthier roles within the system.

The Strengths of IFS Therapy

IFS has gained a strong following because it treats all aspects of the psyche with respect and understanding. Rather than pathologizing behaviors, IFS recognizes that all parts, even those viewed as destructive, are attempting to help in some way. This can be profoundly validating for clients who have long struggled with shame or self-criticism.

How IFS Integrates with Other Therapies

One of the most compelling aspects of IFS is how well it complements other therapeutic approaches. Rather than being a standalone technique, IFS can be integrated with a variety of methods to enhance their effectiveness.

1. IFS and EMDR (Eye Movement Desensitization and Reprocessing)

Both IFS and EMDR are used to treat trauma. While EMDR focuses on processing traumatic memories through bilateral stimulation, integrating IFS can help identify and soothe the parts that are fearful of engaging with those memories. For example, a protective manager part might resist EMDR processing. An IFS-informed therapist can work with that part first to gain its trust, making EMDR more effective and less overwhelming.

2. IFS and Cognitive Behavioral Therapy (CBT)

CBT focuses on challenging distorted thinking and changing behavioral patterns. When combined with IFS, CBT techniques can be used in conjunction with understanding the parts responsible for those thoughts. For instance, rather than simply disputing a belief like “I’m not good enough,” an IFS-informed CBT therapist might help the client connect with the part that believes this and explore its history and motivation, leading to deeper healing.

3. IFS and Somatic Therapies

IFS naturally integrates with body-based approaches like Somatic Experiencing, Sensorimotor Psychotherapy, and yoga-informed therapy. Parts often hold tension, sensations, and trauma in the body. By tuning into the body, clients can access parts that don’t have a strong verbal presence. IFS therapists often guide clients to notice where a part “lives” in the body, facilitating a more embodied therapeutic process. 

4. IFS and Mindfulness-Based Therapies

Mindfulness helps clients become more aware of their thoughts and emotions without judgment. This aligns beautifully with the IFS practice of noticing parts and holding them with compassion. In fact, many IFS sessions resemble a guided mindfulness practice, where the therapist helps the client observe internal experiences with curiosity and kindness.

Final Thoughts

IFS therapy is more than just a technique—it’s a paradigm shift in how we view the mind and healing. By treating every part of the internal system with dignity and compassion, IFS fosters deep, lasting transformation. Whether used on its own or combined with other therapies, IFS empowers clients to become the compassionate leaders of their own inner world.

As more therapists are trained in this method and more clients experience its healing power, IFS continues to gain momentum. If you’ve ever felt at war with yourself or struggled to make sense of conflicting feelings, IFS might offer the roadmap you’ve been searching for.