Internal Family Systems Therapy

Developed by Dr Richard Schwartz, Internal Family Systems (IFS) therapy views the mind as a complex system composed of various "parts" or sub-personalities, each with its own distinct thoughts, emotions, and beliefs. He considers your mind as a family and how different parts of it are family members that influence one another. IFS therapy helps you heal from inner wounds using 8 Cs: confidence, calm, compassion, courage, creativity, clarity, curiosity, and connectedness.

How Does Internal Family Systems Therapy Work?

In IFS therapy, you are guided to identify and communicate with various parts of themselves, such as the “inner child,” “inner critic,” or “protector” parts. According to Dr Schwartz, these identities are in conflict with one another, which impacts your confidence and overall personality.

In IFS therapy, you and your therapist explore these different parts and listen to feelings and concerns that stem from them. You work like a detective and understand why you function the way you do, how you get rid of it, and replace it with a more balanced approach.

In the initial sessions, it’s common to experience strong emotions. It’s good to have people you love nearby. Your therapist can also teach you ways to stay calm and deal with your feelings.

Imagine someone struggling with low self-esteem. Through IFS therapy, they might explore the part of themselves that feels unworthy and discover its underlying fears and motivations. With a therapist’s help, you acknowledge the struggle and find a way to heal, and eventually integrate it into your overall sense of self.

Who is “Self” in IFS Therapy?

Self energy refers to the steady inner presence that guides your parts with clarity and care rather than fear or urgency.

The 8 Cs of Self

Calm: steady in emotion
Clarity: clear sense of what is true
Compassion: kind attention toward pain
Confidence: trust in your own capacity
Courage: willingness to face discomfort
Curiosity: interest in inner experience
Connectedness: sense of relationship with self and others
Creativity: flexible options for response

The 5 Ps of Self

Patience: no rush, no pressure
Presence: here and aware in the moment
Perspective: ability to see the whole picture
Persistence: gentle commitment to return to the work
Playfulness: openness to lightness and relief

How Effective is IFS Therapy Virtually?

Virtual IFS can be as steady and meaningful as in-person sessions. The work takes place inside your internal world where your attention rests on your parts and on your Self. A screen does not block that connection. The therapist supports you as you notice protective parts, younger parts, and the emotional load they hold. Many clients actually feel safer at home.

What matters most is privacy, a stable video connection, and a sense of safety with the therapist. Clients often describe feeling understood, calmer, and more aware of what happens inside them during daily life.