We all carry stories within us, narratives shaped by our experiences, relationships, and beliefs. Sometimes, those stories come with emotional pain, inner conflict, or confusion about who we truly are. If you’ve ever felt like part of you wants to move forward while another part holds you back, you're not alone. Internal Family Systems (IFS) therapy helps make sense of this inner complexity in a deeply compassionate and healing way.

What Is Internal Family Systems (IFS)?

Internal Family Systems (IFS) is a powerful, evidence-based model of psychotherapy that views the mind as made up of various "parts," each with its own perspective, feelings, and role. While this may sound unusual at first, it’s actually a natural and intuitive way to understand the human experience.

Think about the times you’ve said things like, “Part of me wants to take a risk, but another part of me is terrified,” or “There’s a part of me that feels ashamed.” IFS takes this everyday language and turns it into a structured, therapeutic framework for growth.

At the core of IFS is the belief that every part of us — even those associated with pain, fear, or sabotage — has a protective role and a positive intention. When we learn to listen to these parts instead of judging or suppressing them, healing begins.

The Core Concepts of IFS

IFS therapy rests on a few foundational ideas.

1. Multiplicity of the Mind

Rather than viewing the psyche as one singular identity, IFS sees it as a system of parts, similar to an internal family. Each part plays a role and interacts with other parts in different ways.

2. The Self

IFS posits that beneath all these parts is the Self, your core essence that is calm, curious, confident, and compassionate. The goal of IFS is to help your Self lead the internal system with understanding and balance.

3. Protectors and Exiles

Parts generally fall into two categories:

• Protectors are parts that manage your day-to-day life and try to shield you from pain. These include managers (like the inner critic or perfectionist) and firefighters (which respond to emotional overwhelm with distraction or avoidance).
• Exiles are wounded parts often carrying feelings of shame, fear, grief, or trauma. Protectors work hard to keep exiles from flooding your system, even if their methods create emotional friction.

What Happens During an IFS Session?

In an IFS session, the therapist helps you connect with your internal world, gently guiding you to identify and build relationships with your parts. You might focus on a part that feels anxious, angry, or withdrawn, and with support, begin to understand its purpose and unmet needs.

Rather than “fixing” or eliminating these parts, IFS invites them to step out of their protective roles so that they can relax and heal. As parts begin to trust the Self, they often transform, allowing more inner harmony to emerge.

IFS is non-pathologizing, meaning no part is labeled as “bad” or “dysfunctional.” Instead, all parts are welcomed and honored for their efforts to help you survive. Over time, this process builds self-trust, reduces inner conflict, and promotes deep emotional healing.

Who Can Benefit from IFS?

Internal Family Systems therapy can be helpful for a wide range of concerns, including:

• Anxiety and panic
• Depression
• Trauma and PTSD
• Relationship difficulties
• Low self-esteem
• Grief and loss
• Chronic self-criticism or perfectionism

It’s also valuable for individuals who feel stuck in therapy or are looking for a deeper, more integrative approach that addresses both emotional wounds and inner wisdom.

Working with an IFS-Informed Therapist

Jennifer Bearden, LCSW, brings IFS-informed care into her practice as part of a holistic and trauma-sensitive approach to therapy. With over two decades of clinical experience and advanced training in modalities like EMDR, cognitive behavioral therapy, nature-informed therapy, and mindfulness, Jennifer creates a safe and nurturing space to explore your internal world at your own pace.

Whether you’re navigating anxiety, recovering from trauma, or seeking greater clarity in your life, IFS offers a path to rediscover your inner leadership, restore emotional balance, and reconnect with your authentic Self.

Ready to Begin Your IFS Journey? Jennifer offers therapy in Bend, OR, and virtually across Oregon, California, and New York. Reach out today to learn more or schedule your first session