Internal Family Systems (IFS)
All of your parts are welcome here.
Internal Family Systems is a revolutionary framework for deeper inquiry into the parts of us that are present and need our attention. The premise of IFS is that we all have parts of us that we’ve created to help us survive and to protect the parts of us that are more vulnerable, have been exiled, hurt, abandoned, or wounded. No parts are bad. They can be extreme in expression and uncomfortable. But once you’re able to be with these parts of you and ask them what they need, everything changes. You no longer wish parts of you would go away. Rather you learn to be with these parts and love them like you would respond to a child that feels alone or scared.
Parts of us are often stuck in the past, often in early childhood. These parts can feel alone and scared, these are the exiled parts. Protector parts of us are created (often in early childhood) to help the exiles stay hidden. Protector parts can show up like: perfectionist, overworking, hypervigilant, critical, judgemental, physical pain, and chronic health conditions, to name a few. Protectors can also show up more destructive: drinking, drugs, over spending money, numbing, checking out, and overeating to name a few. The IFS model allows us to get to know these parts of ourselves so that they learn to trust us. Once they do, they feel start to feel safe and can unburden.
What is Internal Family Systems?
Internal Family Systems (IFS) is a therapeutic model developed by Dr. Richard Schwartz in the 1980s. It's based on the premise that our psyche is made up of various subpersonalities or "parts," each with its own unique thoughts, feelings, and behaviors. These parts often form in response to life experiences, especially those that are traumatic or challenging.
From the Internal Family Systems website. What is IFS?:
Transformative psychotherapy… and empowering paradigm.
IFS is a transformative tool that conceives of every human being as a system of protective and wounded inner parts led by a core Self. We believe the mind is naturally multiple and that is a good thing. Just like members of a family, inner parts are forced from their valuable states into extreme roles within us. Self is in everyone. It can’t be damaged. It knows how to heal.
IFS is frequently used as an evidence-based psychotherapy, helping people heal by accessing and healing their protective and wounded inner parts. IFS creates inner and outer connectedness by helping people first access their Self and, from that core, come to understand and heal their parts.
But IFS is much more than a non-pathologizing evidence-based psychotherapy to be used in a clinical setting. It is also a way of understanding personal and intimate relationships and stepping into life with the 8 Cs: confidence, calm, compassion, courage, creativity, clarity, curiosity, and connectedness.
What I love about IFS —
It’s non-pathologizing, non-diagnosing, non-prescribing.
It’s a formal mental framework, created by a psychologist, but it’s more loving, compassionate, and gentle than traditional talk therapy while also going very deep. It often has a somatic component as well, which means our bodies tell us the stories we need to hear. IFS inquiry takes us to the parts of us that need our attention.
The Premise
The premise is that we have a SELF; The wisest, most open, curious, courageous, and playful expression of who we are.
SELF is already whole and healed. But our parts can be so extreme that they rule the show and keep us from being SELF led in life. IFS is about getting our parts in relationship with SELF, so that the parts get to know and trust you (SELF). So that parts no longer feel alone. Then they can unblend (become less extreme) and give you space so that SELF can lead your life. An IFS therapist holds their own SELF energy and simply holds space while asking you the right questions.
Benefits of IFS:
IFS therapy offers a wealth of benefits for individuals seeking to cultivate greater self-awareness, heal from past wounds, and navigate life's challenges with inner connection, capacity, and authenticity.
Integration & Harmony
Healing Trauma
Self-Awareness & Insight
Empowerment of the Self
Presence
Relationship Improvement
Personal Growth & Empowerment
PTSD Recovery
After we complete our session, together we can determine the next path for you.
The reintegration period is different for all. For some I may guide you through a PSYCH-K balance to transform stress for one of those “parts”. For others we may do breathwork to breathe for your protectors or an exile. Though IFS alone is more than enough.
This is the healing I find the world asking for.
Testimonials:
"Wow! In my eyes Krishna is an incredible healer and miracle worker, within a session we went into an area of my life where I was carrying a lot of worry and upset; and within her IFS work and process she took me through, I felt a huge relief and release. I also worked with her in the Psych-K capacity around 2 different topics and a total mind, body and energetic shift and release had taken place - I not only felt more grounded, relaxed but my energy felt completely uplifted and refreshed. I highly recommend Krishna, her presence & energy alone are healing and peaceful and I've worked with a lot of healers and this woman is full of wisdom that will bring you to where you desire to go and release whatever may be in the way."
Many more testimonials can be found on my homepage.
Frequently Asked Questions
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In IFS therapy, clients learn to identify and cultivate a compassionate relationship with their various internal parts. Through guided exploration and dialogue, clients gain insight into the origins and roles of their parts, allowing for healing and integration. The therapist helps clients navigate their inner landscape, facilitating self-discovery, healing, and personal growth.
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IFS therapy can be beneficial for a wide range of issues, including trauma, anxiety, depression, relationship challenges, low self-esteem, PTSD, and more. By addressing the underlying dynamics of internal conflicts and promoting self-awareness and self-compassion, IFS therapy supports holistic healing and emotional well-being.
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Yes, IFS therapy is suitable for individuals of all ages and backgrounds. Whether you're struggling with specific issues or seeking personal growth and self-discovery, IFS therapy can provide valuable insights and tools for growth, discovery, healing, and integration.
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During an IFS therapy session, you can expect a collaborative and non-judgmental environment where you'll explore your inner world with the support of a trained therapist. Sessions may involve guided visualization and dialogue with internal parts.
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The timeline for seeing results in IFS therapy varies depending on individual factors such as the nature of the issues being addressed, the client's level of self-awareness, and their commitment to the process. Some clients may experience significant shifts in a few sessions, while others may require longer-term work to achieve their goals.