Finding a part
Noticing a feeling, thought, or sensation that wants attention.
IFS & parts work
IFS therapy for the many parts of you
Internal Family Systems (IFS) helps you understand the inner voices that pull you in different directions, and meet them with curiosity instead of criticism.
Overview
What IFS therapy is
IFS is a model of therapy developed by Dr. Richard Schwartz. It sees the mind as made of many "parts." Some parts protect us. Others carry old pain. IFS assumes every part is trying to help, even when it causes problems.
At the center is what IFS calls the Self: a calm, curious, compassionate presence that can listen to each part.
What we help with
When you feel at war with yourself
IFS can help with harsh self-criticism, perfectionism, anxiety, and the long effects of trauma. It can also help when you feel torn, for example wanting closeness and pushing it away, or knowing what you want but not doing it.
IFS is used with adults, teens, and couples, and it combines well with somatic work and EMDR (Eye Movement Desensitization and Reprocessing).
Common concerns
- Self-criticism
- Perfectionism
- Anxiety
- Trauma & PTSD
- Relationships
- Grief
- Shame
- Life transitions
Who this is for
For people curious about their inner world
IFS can be a fit if you notice strong inner voices, feel split between competing needs, or find that old patterns return even when you understand them. You do not need to know anything about "parts" before you start.
IFS is available in person and online.
No bad parts
Every part of you is welcome here.
Even the parts that have been labeled difficult have a story.
Schedule a consultationHow we work
How IFS sessions unfold
Getting to know it
Asking what the part does for you and what it fears.
Unburdening
With permission, helping a part let go of an old role.
Your role
What IFS asks of you
Stay curious
You are learning about your parts, not judging them.
Respect protectors
Nothing moves forward until protective parts feel ready.
Go at your pace
You decide how deep to go in any session.
What to expect
Preparation
A consultation, then early sessions focused on safety and goals.
Process
Getting to know protective parts before approaching more tender ones.
Integration
Relating to yourself with more patience in everyday moments.
Ongoing
Returning to parts as life brings new situations and needs.
Questions people ask
Questions about IFS therapy
Does "parts" mean something is wrong with me?
No. IFS sees having parts as a normal feature of every mind. Talking about parts is a way to understand inner conflict, not a diagnosis.
Is IFS evidence-based?
IFS has a growing research base, and it is widely used in trauma-informed care. Your therapist can share what is known and how IFS fits your goals.
Can IFS be combined with other approaches?
Yes. At Repose, IFS is often combined with somatic work, EMDR, or cognitive approaches, depending on what you need.
Can IFS happen online?
Yes. IFS works well by video. Many clients find it easier to turn inward from a familiar space.
Begin
We invite you to begin with a conversation.
A free consultation can help you find the right therapist.
Schedule a consultationUnion Square · Pleasantville · Online in NY, NJ & CT