If you’ve been searching for therapy and keep seeing the term “IFS” — you’re not alone. Internal Family Systems (IFS) therapy has grown into one of the most widely used and respected approaches in modern mental health care. But what exactly is it, and could it be right for you?
What Is Internal Family Systems Therapy?
Developed by Dr. Richard Schwartz in the 1980s, Internal Family Systems therapy is based on a simple but powerful idea: the mind is naturally made up of multiple “parts.” You’ve probably felt this yourself — one part of you wants to speak up, while another part holds back. One part craves connection, while another pushes people away.
IFS doesn’t view these parts as problems to eliminate. Instead, it treats them as inner voices that developed for a reason — often to protect you from past experiences. The goal of IFS is to help you understand and heal those parts, rather than fight them.
The Different “Parts” in IFS
IFS identifies three main types of parts:
- Exiles — Parts that carry pain, shame, or difficult memories from the past. They’re often pushed away or buried.
- Managers — Parts that work hard to keep you functional and protected — often through perfectionism, control, or people-pleasing.
- Firefighters — Parts that react when exiles get triggered, sometimes through impulsive behaviors, numbing, or distraction.
At the center of all of this is the Self — your core, calm, compassionate inner leader. IFS therapy helps you access your Self so you can gently work with your parts rather than being overwhelmed by them.
What IFS Therapy Sessions Look Like
An IFS session is a collaborative, exploratory conversation. Your therapist helps you slow down and notice what’s happening inside — what parts are present, what they’re feeling, and what they need. Sessions are guided but not scripted. You set the pace.
Many clients describe IFS sessions as surprisingly gentle. Rather than being pushed to relive difficult memories, you’re invited to approach them — only when you feel ready, and only with your Self in the lead.
Who Can Benefit from IFS?
IFS is effective for a wide range of concerns, including:
- Anxiety and depression
- Trauma and PTSD
- Relationship challenges
- Low self-esteem or chronic self-criticism
- Life transitions and identity questions
- Couples and family work
Because IFS works at the level of the whole person — not just symptoms — it tends to create lasting change rather than surface-level coping.
IFS Therapy at Lori Kimmerly Therapy
Our practice in Renton, WA is rooted in Internal Family Systems. Lori Kimmerly, LMFT, is trained in IFS and brings this approach to individual therapy, couples sessions, and more. We also offer telehealth services throughout Washington state and Arizona.
Whether you’re brand new to therapy or looking for a deeper approach than you’ve tried before, IFS offers a compassionate path forward.
Common Misconceptions
IFS is only for people who have experienced severe trauma.
IFS helps anyone who wants to better understand themselves — whether you’re navigating stress, relationships, or simply looking to grow.
Talking to different “parts” of yourself sounds strange or unscientific.
IFS is grounded in decades of clinical research and is recognized as an evidence-based approach by the American Psychological Association.
IFS therapy takes years before you feel any difference.
Many clients notice a shift in self-awareness within just a few sessions. Healing is a journey, but insight can come quickly.
You don’t have to figure this out alone. When you’re ready, we’d love to help you take the next step.