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Learn more about IFS: Internal family systems
Internal Family Systems (IFS) is a form of talking therapy based on the idea that the mind is naturally made up of multiple "parts", each with its own perspective, rather than a single unified self. Developed by psychologist Richard Schwartz in the 1980s, IFS therapy works from the premise that these parts take on roles to protect you, and that difficulty arises when they become stuck in extreme or conflicting ones. The aim is not to get rid of any part, but to understand what each is trying to do and help them work together.
At the centre of the model is the "Self": a calm, curious core that, once accessed, can lead the internal system with compassion.
IFS gives you a structured way to get to know your internal parts and shift how they relate to each other. Your therapist helps you turn towards a part with curiosity rather than judgement, which tends to soften its grip over time.
The model groups parts into a few broad roles:
- Protective parts that manage daily life and try to keep you from harm, often through planning, control, or self-criticism.
- Reactive parts that step in when painful feelings break through, sometimes through impulsive behaviour aimed at dampening distress quickly.
- Wounded parts that carry pain from earlier experiences, often shame, fear, or sadness, and that the other parts work to keep at bay.
IFS is particularly suited to difficulties rooted in early or relational wounds, where protective patterns and inner conflict have built up over time. It is used for both clinical conditions and broader patterns in how people relate to themselves and others.
- Complex PTSD: For trauma that is repeated or long-standing, IFS offers a way to approach painful memories through the parts that carry them, without becoming overwhelmed. Expect gradual, paced work that builds safety before turning towards the most wounded parts.
- Attachment: Where early relationships shaped how you connect now, IFS helps you meet the parts that formed in response to those experiences. Expect work on understanding protective patterns rather than trying to override them.
- Co-Dependency: IFS can clarify the parts that drive people-pleasing or over-responsibility for others, and what they are trying to protect. Expect a focus on strengthening the core Self so those parts can relax their roles.
- Narcissistic abuse: After a relationship marked by manipulation, IFS helps you tend to the parts left carrying self-doubt or shame. Expect work on separating your sense of self from the beliefs the relationship instilled.
It's Complicated is a therapist-founded mental health platform connecting clients with verified practitioners across Europe and globally, in over 60 languages. We work with over 2,500 vetted therapists, with in-person availability in Berlin, Amsterdam, Barcelona, Lisbon, Vienna, and other major cities, alongside online sessions worldwide. It's Complicated is free to use, and you pay your chosen therapist directly at rates they set.
IFS is a specialised approach, and levels of training in it vary widely between therapists. Our matching service is built to remove that friction. You complete a short survey, our psychologists combine data-driven insights with human judgement to identify the right therapists for your situation, and you choose from a shortlist of strong candidates. You can also browse our directory directly if you'd prefer to choose yourself.
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