Internal Family Systems (IFS) is a compassionate, evidence-based approach to therapy developed by Dr. Richard Schwartz. IFS understands the mind as naturally made up of many "parts": the inner critic, the worrier, the part that works hard to keep everyone happy, or the part that shuts down when things feel like too much. Each part has its own feelings, beliefs, and ways of trying to help, even when its strategies end up causing pain. Beneath all of these parts is what IFS calls the Self, a calm, curious, and compassionate core that every person has and that can't be damaged, no matter what you've been through. IFS can help with a wide range of struggles, including anxiety, depression, trauma, relationship difficulties, perfectionism, people-pleasing, and harsh self-criticism.

Most of us try to get rid of the parts of ourselves we don't like. We argue with the inner critic, push down the anxiety, or feel ashamed of the part that procrastinates or lashes out. But these parts usually took on their roles for a reason, often early in life, as a way of protecting us from pain. When we fight them, they tend to hold on even harder. In IFS, instead of battling your parts, we get curious about them. What is this part trying to do for you? What is it afraid would happen if it stopped? As protective parts feel understood, they can begin to relax. That makes room to care for the more vulnerable parts underneath, the ones still carrying hurt, fear, or beliefs like "I'm not enough" from the past. When those burdens are released, your parts are free to take on roles that feel better, and you can lead your life from a place of calm and confidence rather than reactivity.

Our first sessions are a chance for us to get to know each other, for me to learn about your goals and the history around what brings you in, AND about who you are as a whole person. In IFS sessions, I'll guide you to slow down and turn your attention inward, noticing the thoughts, feelings, and body sensations that come up around what you're working on. I'll ask questions to help you get to know the parts involved, and you're always in charge of what you share and how quickly we go. Nothing is forced. In IFS, we check in with protective parts and respect their pace, so you don't have to dive into painful memories before you're ready. Many people are surprised by how gentle and natural this process feels.

Both IFS and EMDR are powerful approaches for healing from painful experiences and the beliefs they leave behind, and they work beautifully together. EMDR uses bilateral stimulation to help your brain reprocess memories so they no longer trigger a fight-flight-freeze response. IFS focuses on building relationships with the different parts of you, including the protective parts that sometimes make it hard to feel safe enough to heal. Sometimes I'll use IFS to help protective parts feel comfortable before EMDR reprocessing, or to gently work with parts that come up along the way. Similarly, IFS can be combined with Brainspotting to bring together the benefits of each. Because every person is unique, I'll work with you to find the approach, or combination of approaches, that fits YOU best.

Yes. In 2015, IFS was recognized as an evidence-based practice by the National Registry of Evidence-based Programs and Practices, and research on IFS continues to grow, including studies on depression, PTSD, and chronic pain. To learn more, visit the IFS Institute at www.ifs-institute.com.

My approach to therapy is focused on your individual needs, so how long you need to be in therapy will be specific to you. When we first start to work together, we will clarify your goals and identify the benchmarks that will let you know when you will be ready to end. My hope is to help you reach your goals, AND to find relief and make changes throughout the process of working towards them. Some will reach their initial goals and feel ready to end treatment, and others will discover new goals that they want to continue working towards.

Some people come to IFS for a specific pattern, like people-pleasing or a harsh inner critic, while others want to explore deeper healing. Each person's path is unique, and what matters most to me is that you get what YOU need.

Reach out to schedule a free initial 15 minute consultation. During that call, we will talk briefly about what is going on for you and what you’re needing help with. I will also ask you about any past experiences of therapy so that I can learn what has or has not worked for you before. I will also talk more about how I work and answer any questions you have to make sure we are a good fit. If so, we will schedule our first session and discuss any logistics you need to know in advance.

‍If you're curious whether IFS, EMDR, Brainspotting, or a combination might be right for you, we can talk about that too.