![A walled courtyard garden with several small gardens of different character around the chair](https://viacara.com/img/content/approaches-internal-family-systems-feature-light.webp) # Internal Family Systems Therapy (IFS) Learn how internal family systems therapy works with the different parts of you, what sessions look like and what the research does and does not show. ## What is internal family systems? Internal family systems, or IFS, is a talking therapy built on one idea. It sees your mind as a system of parts, some protective and some hurt. A calm core, which IFS calls the Self, guides them. In the IFS view, every mind works like this. Having parts is not a sign that something is wrong. Richard Schwartz, a family therapist, developed it from the early 1980s. His clients kept talking about different parts of themselves, as if each had its own voice. Sources: [IFS Institute: overview](https://viacara.com/approaches/internal-family-systems/#ref-1), [IFS Institute: model outline](https://viacara.com/approaches/internal-family-systems/#ref-3), [Schwartz 2026](https://viacara.com/approaches/internal-family-systems/#ref-2) ## How it *works* IFS sorts parts into two broad kinds. Protectors try to keep you safe and in control. Exiles are young, hurt parts that the protectors keep out of sight. Some protectors criticise you, or put everyone else first, so that old pain is not stirred up. IFS calls them managers. Others, called firefighters, rush in once the pain breaks through. They reach for a drink, a binge or some other way to numb it. IFS holds that there are no bad parts. Each one is trying to help, even when its methods cause harm. The work is to meet each part from the Self, with curiosity instead of a fight. Listening to *inner parts* - **Notice a part** You explore a thought, feeling or sensation using the model's language of parts. - **Understand its role** You and your therapist explore what that part tries to protect. - **Make room to listen** You work at an agreed pace, with curiosity towards difficult feelings. Parts are terms within the IFS model. The focus is your inner experience, rather than a family attending together. Source: [IFS Institute: model outline](https://viacara.com/approaches/internal-family-systems/#ref-3) ## What *sessions* look like A session often starts with a feeling or a reaction you want to understand. Your therapist asks you to turn your attention inwards and notice where it sits in your body. Then you get to know the part behind it. What is it trying to do for you? What does it fear would happen if it stopped? Protectors come first, and the pace is agreed with them. When an exile is ready, it is heard and helped to let go of the pain it carries. IFS calls this unburdening. Sources: [Schwartz 2021](https://viacara.com/approaches/internal-family-systems/#ref-4), [IFS Institute: model outline](https://viacara.com/approaches/internal-family-systems/#ref-3) ![The gate to the shaded corner of the courtyard stands open, with light now falling on a small fern](https://viacara.com/img/content/approaches-internal-family-systems-mid-light.webp) Internal family systems gets to know each part of you, including the ones kept out of sight ## Who it may *suit* IFS can be a good fit if you: - Feel torn, as if part of you wants one thing and another part wants the opposite - Have a harsh, relentless inner critic - Notice the same reaction taking over, however hard you try to stop it - Want to come at painful memories slowly, with your protective side on board - Like working with imagery and inner conversation as well as talk It may suit you less if you want a set programme with homework and a clear end date. That is closer to [cognitive behavioural therapy](https://viacara.com/approaches/cbt/). The team that tested IFS for post-traumatic stress disorder (PTSD) set two limits. They do not recommend it after a brain injury, or in an unsafe home. Source: [Hodgdon et al. 2022](https://viacara.com/approaches/internal-family-systems/#ref-7) ## How it differs from *other* approaches CBT helps you test a thought and change it. IFS gets curious about the part that holds the thought, and what it protects. Your inner critic is listened to rather than argued with. [Psychodynamic therapy](https://viacara.com/approaches/psychodynamic/) also looks at how the past shapes the present. It works mainly through talk and through the relationship with your therapist. IFS works more directly, through conversation with the parts themselves. ## Finding an IFS therapist In the UK, IFS training now admits only people already qualified in counselling, psychotherapy or another mental health role. The IFS Institute sets the training, and runs a separate certification. The institute is not a regulator. Its certificate does not show that its holder is a registered professional. Anyone in the UK can call themselves a psychotherapist or a counsellor. So check that your therapist is on a register accredited by the Professional Standards Authority. Sources: [IFS UK: level 1 admissions](https://viacara.com/approaches/internal-family-systems/#ref-11), [IFS Institute: certification](https://viacara.com/approaches/internal-family-systems/#ref-12), [IFS Institute: directory disclaimer](https://viacara.com/approaches/internal-family-systems/#ref-13), [POST: regulation of professionals](https://viacara.com/approaches/internal-family-systems/#ref-14), [PSA: accredited registers](https://viacara.com/approaches/internal-family-systems/#ref-15) ## The *evidence* IFS is popular, but its research base is small. A 2025 review found 27 studies, and only two were randomised trials. NICE does not name IFS in its guidance on depression or on PTSD. In a 2013 trial, 79 adults with rheumatoid arthritis had either an IFS programme or leaflets by post. A year on, the IFS group reported less pain and depression. Its authors, who include the founder, say the extra contact alone may explain the gains. A 2022 pilot study gave IFS to 17 adults with PTSD after childhood trauma. Most no longer met the criteria for PTSD a month later. There was no comparison group, and the founder was an author. In 2026, a randomised trial compared an online IFS group with a stress-reduction course for PTSD. Symptoms fell in both groups. Neither did better than the other. If PTSD is what you are living with, NICE recommends trauma-focused CBT first. Our [trauma and PTSD page](https://viacara.com/support/trauma/) starts there, and our [guide to the main approaches](https://viacara.com/guides/understanding-approaches/) compares the rest. Sources: [Buys 2025](https://viacara.com/approaches/internal-family-systems/#ref-5), [NICE NG222](https://viacara.com/approaches/internal-family-systems/#ref-9), [NICE NG116](https://viacara.com/approaches/internal-family-systems/#ref-10), [Shadick et al. 2013](https://viacara.com/approaches/internal-family-systems/#ref-6), [Hodgdon et al. 2022](https://viacara.com/approaches/internal-family-systems/#ref-7), [Joss et al. 2026](https://viacara.com/approaches/internal-family-systems/#ref-8) On this page [What is internal family systems?](https://viacara.com/approaches/internal-family-systems/#what-is-internal-family-systems) [How it works](https://viacara.com/approaches/internal-family-systems/#how-it-works) [What sessions look like](https://viacara.com/approaches/internal-family-systems/#what-sessions-look-like) [Who it may suit](https://viacara.com/approaches/internal-family-systems/#who-it-may-suit) [How it differs from other approaches](https://viacara.com/approaches/internal-family-systems/#how-it-differs-from-other-approaches) [Finding an IFS therapist](https://viacara.com/approaches/internal-family-systems/#finding-an-ifs-therapist) [The evidence](https://viacara.com/approaches/internal-family-systems/#the-evidence) Related [Cognitive Behavioural Therapy (CBT)](https://viacara.com/approaches/cbt/) [Psychodynamic Therapy](https://viacara.com/approaches/psychodynamic/) [Low Self-Esteem](https://viacara.com/support/self-esteem/) [Trauma and PTSD](https://viacara.com/support/trauma/) [Trauma-Focused CBT](https://viacara.com/approaches/trauma-focused-cbt/) [Understanding Different Approaches](https://viacara.com/guides/understanding-approaches/) Thanks for your interest. We're not taking on new clients at the moment. ## Looking for internal family systems therapy? We ask what matters to you, then find professionals who fit. Leave your email and we'll let you know as soon as we're ready for you. This conversation helps us find you the right support. What you share helps us understand what you're looking for and find someone who fits. Your email keeps you updated on what's happening next and isn't shared with anyone we introduce you to. [Privacy policy](https://viacara.com/privacy/) [Terms of service](https://viacara.com/terms/) ## References 1. IFS Institute (2026). *What is Internal Family Systems?*. [ifs-institute.com](https://ifs-institute.com/) 2. Schwartz, R. C. (2026). *Evolution of the Internal Family Systems Model*. [ifs-institute.com](https://ifs-institute.com/resources/articles/evolution-internal-family-systems-model-dr-richard-schwartz-ph-d) 3. IFS Institute (2026). *The Internal Family Systems Model Outline*. [ifs-institute.com](https://ifs-institute.com/resources/articles/internal-family-systems-model-outline) 4. Schwartz, R. C. (2021). *No Bad Parts: healing trauma and restoring wholeness with the internal family systems model, excerpt*. [ifs-institute.com (PDF)](https://ifs-institute.com/sites/default/files/inline-files/MKT-BK06046-No-Bad-Parts-Excerpt-2%20%281%29.pdf) 5. Buys, M. E. (2025). *Exploring the evidence for Internal Family Systems therapy: a scoping review of current research, gaps, and future directions*. Clinical Psychologist. [doi:10.1080/13284207.2025.2533127](https://doi.org/10.1080/13284207.2025.2533127) 6. Shadick, N. A., Sowell, N. F., Frits, M. L., Hoffman, S. M., Hartz, S. A., Booth, F. D. and colleagues (2013). *A Randomized Controlled Trial of an Internal Family Systems-based Psychotherapeutic Intervention on Outcomes in Rheumatoid Arthritis: A Proof-of-Concept Study*. The Journal of Rheumatology. [doi:10.3899/jrheum.121465](https://doi.org/10.3899/jrheum.121465) 7. Hodgdon, H. B., Anderson, F. G., Southwell, E., Hrubec, W. & Schwartz, R. (2022). *Internal Family Systems (IFS) Therapy for Posttraumatic Stress Disorder (PTSD) among Survivors of Multiple Childhood Trauma: A Pilot Effectiveness Study*. Journal of Aggression, Maltreatment & Trauma. [doi:10.1080/10926771.2021.2013375](https://doi.org/10.1080/10926771.2021.2013375) 8. Joss, D., Comeau, A., Chevannes, R., Parry, G., Rea, H. S., Barria, J. and colleagues (2026). *A randomized controlled trial of an online group-based internal family systems treatment for posttraumatic stress disorder: The Program for Alleviating and Resolving Trauma and Stress (PARTS) study*. Psychological Trauma: Theory, Research, Practice, and Policy. [doi:10.1037/tra0002089](https://doi.org/10.1037/tra0002089) 9. National Institute for Health and Care Excellence (2022). *Depression in adults: treatment and management (NG222)*. [nice.org.uk](https://www.nice.org.uk/guidance/ng222) 10. National Institute for Health and Care Excellence (2018). *Post-traumatic stress disorder (NG116)*. [nice.org.uk](https://www.nice.org.uk/guidance/ng116) 11. IFS UK (2024). *UK Admissions Criteria for IFS Level 1 Training*. [internalfamilysystemstraining.co.uk (PDF)](https://internalfamilysystemstraining.co.uk/assets/uploads/UK_IFS_Level_1_Admissions_Criteria_Dec_2024.pdf) 12. IFS Institute (2023). *IFS Certification Policy*. [ifs-institute.com](https://ifs-institute.com/ifs-certification/ifs-certification-policy) 13. IFS Institute (2026). *IFS Provider Directory Disclaimer*. [info.ifs-institute.com](https://info.ifs-institute.com/ifsi-help-center/what-is-the-ifs-professional-directory-disclaimer) 14. Parliamentary Office of Science and Technology (2025). *Regulation of psychological professionals in mental health care*. [post.parliament.uk](https://post.parliament.uk/regulation-of-psychological-professionals/) 15. Professional Standards Authority for Health and Social Care (2024). *Accredited Registers*. [professionalstandards.org.uk](https://www.professionalstandards.org.uk/accredited-registers) ## Related ### [Cognitive Behavioural Therapy (CBT)](https://viacara.com/approaches/cbt/) Learn how CBT works, what happens in sessions and what NICE says about it, and read about its forms for sleep, pain and self-help. ### [Psychodynamic Therapy](https://viacara.com/approaches/psychodynamic/) Learn how psychodynamic therapy works, what to expect in sessions and how exploring your past can change your present. ### [Low Self-Esteem](https://viacara.com/support/self-esteem/) Low self-esteem is a learned opinion of yourself, and it can change. Find a professional who helps you see yourself more fairly. ### [Trauma and PTSD](https://viacara.com/support/trauma/) Trauma can keep a frightening event alive long after it ended. PTSD is common and treatable. Find a professional who works with trauma. ### [Trauma-Focused CBT](https://viacara.com/approaches/trauma-focused-cbt/) Learn how trauma-focused CBT works, what happens in sessions, how it differs from EMDR and what NICE says about it and its main forms. ### [Understanding Different Approaches](https://viacara.com/guides/understanding-approaches/) A plain-English guide to the main therapeutic approaches including CBT, person-centred therapy, psychodynamic and integrative methods.