Internal Family Systems (IFS) therapy is a transformative, evidence-based therapeutic model that was created by Dr. Richard C. Schwartz in the 1980s. It presents a unique perspective on the mind by viewing it as a complex internal system made up of various distinct parts. Each part plays a role in managing emotions, behaviors, and memories, all under the guidance of the core Self; a compassionate, wise, and centered aspect of our being. Instead of eliminating or suppressing these parts, IFS invites us to engage with them using curiosity, understanding, and compassion to facilitate healing and emotional integration.

How IFS Therapy Works

Self-Leadership
At the heart of IFS is the belief that each person possesses a core Self—a calm, connected, and compassionate inner leader capable of healing wounded aspects of the psyche. The Self is not a part but rather the center of your consciousness that can lead your internal system with clarity and empathy. The main goal in IFS is to access this Self and allow it to take the lead in restoring balance and harmony within the internal system.

Mapping Internal Parts
IFS identifies three primary types of parts within the mind:

Managers are proactive protectors. They try to keep you safe by controlling situations, planning ahead, and avoiding emotional vulnerability. These parts often show up as perfectionism, people-pleasing, or over-responsibility.
Firefighters are reactive protectors. When distress or trauma is triggered, Firefighters leap into action—often in impulsive or extreme ways—to distract you from pain. This may look like addiction, dissociation, bingeing, or rage.
Exiles are the deeply wounded parts that carry emotional pain, trauma, or shame from the past. Because their burdens are often overwhelming, they are typically hidden away or “exiled” by the system to protect you from emotional distress.

IFS helps you explore these inner roles in a nonjudgmental and compassionate way, creating a map of your inner world that fosters insight, connection, and eventual healing.

The Unburdening Process

Once you’ve identified and formed a relationship with a part—especially an Exile—the therapist helps guide that part to release its emotional burdens. These burdens might be fear, guilt, shame, or beliefs formed during painful experiences. Unburdening doesn’t erase the memory but allows the part to let go of the harmful emotions it’s been carrying, freeing it to take on a healthier role in your internal system.

Integration and Healing

As each part learns to trust the Self and feel supported, the entire system begins to shift. Emotional intensity softens, self-destructive patterns fade, and internal harmony becomes more accessible. The once-isolated parts become integrated allies, contributing to your emotional resilience and balanced sense of self.

This process leads to profound personal growth: less internal conflict, more emotional clarity, and the ability to respond—rather than react—in daily life.

Who Can Benefit from IFS?

Internal Family Systems therapy is effective for a wide range of emotional and psychological challenges. It has proven especially helpful for individuals who are dealing with:

Trauma, including PTSD and childhood wounds
Anxiety, depression, and chronic stress
Emotional dysregulation and mood swings
Internal conflicts such as perfectionism, self-criticism, or inner turmoil
Relationship issues, self-worth concerns, and struggles with boundaries

Many clients report a deep sense of empowerment and inner peace as they become more aware of their internal dynamics. This often leads to improved relationships, greater self-compassion, and significant relief from long-held emotional pain.

What Happens in an IFS Session?

A typical IFS therapy session is gentle, paced, and guided by the client’s readiness. Key components may include:

Ensuring you are in Self-energy (calm, curious, connected)
Identifying and dialoguing with one part at a time
Listening to that part’s concerns, fears, or protective roles
Facilitating a release of emotional burdens
Reintegration of the healed part into the internal system

Each session is a step toward deeper understanding and internal trust.

Why Choose IFS at Linanna Therapy?

At Linanna Therapy, we specialize in trauma-informed and compassionate counseling using the IFS framework. Serving clients in Coquitlam, Cloverdale, and online across British Columbia, we offer accessible and affordable therapy options designed to meet your unique needs.

Our integrative approach combines IFS with evidence-based modalities such as mindfulness, cognitive-behavioral therapy (CBT), and somatic trauma healing. This allows us to provide a holistic and personalized path toward mental wellness, self-discovery, and emotional freedom.

Book a Free Consultation Today and discover how IFS therapy can help you reconnect with your Self and your life.