What Is IFS Therapy and How Does it Work?
As I sit here, looking out at the soft grey skies of spring, I’m reminded of the quiet, patient work that happens beneath the surface of things.
It’s like a mushroom.
What we understand as a “mushroom” is just a small part of a much larger organism.
The organism grows and thrives beneath the surface, regardless of what we can see.
Healing the heart, body, and mind is similar.
Often, it starts long before we see the first signs of change.
And this is where IFS therapy comes in.
At The Witch’s Therapist, we’re a spiritual psychotherapist in London Ontario clinic.
One of the therapeutic offerings you can find at our clinic is internal family systems (IFS) therapy.
You may have heard the name before — or maybe this is your first time crossing paths with it.
Either way, IFS (which stands for Internal Family Systems) is more than just another kind of therapy.
It’s a way of meeting yourself with compassion.
It’s a way of understanding the small, quiet parts inside you.
The ones that are still carrying old feelings, old fears, or old stories.
Today on our therapy blog, we’re going to slow down and walk through what this therapy is like.
What Is IFS Therapy?
IFS starts with a simple but powerful idea: inside all of us lives a whole world of parts.
You can think of these parts like a family.
Some parts are strong and brave.
Some are quiet and shy.
Some are playful, some are serious.
Some parts hold our deepest hurts, while others step up to protect us from feeling that hurt again.
When life gets hard — and it always does — these parts can start to struggle.
Some might act out.
Others might hide away.
We might find ourselves stuck in old habits or repeating patterns we don’t understand.
Developed by Dr. Richard C. Schwartz, PhD, IFS helps you get to know each part, one by one, with gentleness and curiosity.
The heart of IFS is learning to lead from what’s called your Self.
Your Self is calm, courageous, compassionate, creative, curious, confident, connected and holds clarity.
It’s always there, even if the noise of life has covered it up.
When we lead from Self, the parts that once felt alone or afraid can finally start to relax.
Healing happens when each part feels seen, heard, and safe.
What Is IFS Therapy Used to Treat?
Psychotherapy is often thought of as something you turn to when life becomes too heavy to carry alone.
But the truth is, therapy is for anyone who wants to understand themselves more deeply.
IFS Therapy can help with many things, including:
Anxiety and depression
Trauma, both big and small
Relationship challenges
Grief and loss
But it doesn’t stop there.
IFS can also help you learn to trust yourself.
It can help you untangle old beliefs and find new ways to handle emotions.
This can help you make room for more peace and joy in your daily life.
It can help you on your spiritual path, honoring fears and concerns and then supporting curious exploration.
No problem is too small or too big for this kind of work.
The only thing you need is a willingness to meet yourself, just as you are.
What Happens in an IFS Therapy Session?
Walking into your first IFS therapy session might feel a little like stepping into a warm, quiet room after being out in the cold.
There’s space for you here — and there’s no rush.
In the beginning, your therapist will help you slow down and check in with yourself.
You might be asked simple questions, like:
· Where do you feel that in your body?
· What does that part want you to know?
· Can you sense how this part feels right now?
At first, you might not know how to answer questions like this.
That’s okay.
There’s no pressure to have the “right” answer.
In fact, the beauty of IFS is that it trusts your inner world to speak in its own time.
Some sessions might feel emotionally heavy.
Others might feel much lighter; even tranquil.
Sometimes you’ll spend time with a part of yourself that’s been waiting a long time to be heard.
Other times, you’ll explore memories, sensations, or even images that arise as you connect inward.
Your therapist is like a gentle guide — walking with you, but never pushing or pulling.
The pace is always yours to choose.
How Long Does IFS Therapy Take to Work?
Healing isn’t linear.
More often than not, it’s a winding path, full of surprises and quiet growth.
IFS therapy honours this.
For some, even one or two sessions can bring new understanding or relief.
For others, the work stretches across weeks, months, or even years.
In IFS therapy we have a phrase: slow is fast and fast is slow.
When we honor our system’s speed, rather than trying to bulldoze our way through, the obstacles naturally fall away.
Often, the more we push, the more protection rushes in.
There’s no rushing the heart, and there’s no rushing IFS.
It all depends on what your parts are carrying, how ready they are to be seen, and what kind of support you’ve had in the past.
But many people notice shifts early on.
You may feel a little more space to breathe.
A little more softness toward old hurts.
A little more compassion for yourself.
These are the signs that the work is happening.
Like the mushroom, the growth starts underground, long before you see any caps.
What Is the Success Rate of IFS Therapy?
It’s hard to measure the exact success rate of something so deeply personal.
However, research and experience both point to the same truth: IFS therapy works.
Studies on IFS therapy have been limited.
However, a 2017 study by Haddock Et Al. explored IFS therapy and how it can help with depression.
They worked with a group of women enrolled at college.
Some were given IFS therapy.
Others received a combination of interpersonal psychotherapy and CBT – cognitive behavioural therapy.
The study found IFS therapy was just as effective as the others.
It also shows promise in addressing other mental health concerns, including:
· Phobias
· Generalized anxiety disorder
· Depression related to illness
· Bipolar disorder
· Substance misuse disorders
· Obsessive-compulsive disorder
· Building greater resilience
· And more
People often leave therapy not only feeling better, but understanding themselves in ways they never could before.
But beyond the numbers, the real success of IFS is the relationship you build with yourself.
When your parts feel safe and heard, they don’t have to fight or hide anymore.
You begin to live from a place of calm and clarity.
And that, more than anything, is the true gift of this work.
Book Your Appointment With The Witch’s Therapist Today
IFS therapy offers a path back to yourself.
It offers a way of learning to meet each part of you with the same compassion you might offer to a dear friend.
At The Witch’s Therapist, the space is already set for you.
If you’ve read this far, something inside you might already be stirring.
Maybe it’s a part that’s tired of carrying old pain.
Maybe it’s a part that’s curious, or even a little nervous, about what could change.
All of that is welcome here.
To soothe that nervousness, we offer you a free 15-minute intro session.
During that session, your psychotherapist will listen to your concerns, and your goals from therapy.
From there, we’ll answer any questions you may have, and help you understand how IFS therapy, or another modality, can help.
Book your FREE 15-minute intro session with The Witch’s Therapist today.
The Witch's Therapist
242 Dundas St.
London, Ontario
Canada
N6A 1H3
1-226-977-1660
► London Ontario Holistic Psychotherapy
The Witch's Therapist is located in London, Ontario and offers holistic psychotherapy therapy throughout London and surrounding areas.
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