Internal Family Systems (IFS) is a compassionate and evidence-informed approach to therapy developed by Richard Schwartz.

IFS is based on the idea that we all have different "parts" within us. For example, you may have a part that worries about things going wrong, a part that criticises you when you make mistakes, a part that strives for perfection, or a part that becomes stuck in repetitive checking, reassurance-seeking, or other attempts to feel certain and safe. These parts are not flaws or signs that something is wrong with you. Instead, they often develop as ways of helping you cope with life's challenges.

In IFS therapy, we become curious about these different parts and the roles they play. Rather than trying to get rid of difficult thoughts, emotions, or behaviours, we work to understand them with compassion and help them feel less burdened by the experiences they have been carrying.

For example, a self-critical part may believe that constantly pushing you will protect you from failure or rejection. A perfectionistic part may work tirelessly to prevent mistakes. An anxious part may become caught up in "what if" thinking, while another part seeks certainty through checking, reassurance, or avoidance. In IFS, we explore what these parts are trying to achieve and what they may be protecting underneath.

At the heart of IFS is the belief that everyone has a core Self: a calm, compassionate, curious, and confident presence that can help bring healing and balance to the inner system.

IFS can be particularly helpful for anxiety, OCD, low self-esteem, perfectionism, self-criticism, relationship difficulties, and many other emotional challenges. I often integrate IFS alongside CBT and ACT, helping clients understand both the patterns that keep difficulties going and the underlying emotions or parts that may be driving them.