Internal Family Systems Therapy

Here are some practical steps to tap into your Self:  Pause and Breathe  Take slow, deep breaths. Imagine each inhale invites calmness and each exhale releases tension. Notice your body as you take deep breaths – the rise of your stomach as you inhale, the drop of your shoulders as  you exhale. Focus on the sounds you can hear in the room, and the feel of your feet on the floor (or the feel of your back if you are lying down).  Notice Your Parts  Pay attention to what you’re

In IFS, we focus our sessions on working with the Self and with parts.  The Self is the unchanging, compassionate essence we are all born with. It can be thought of as our higher selves, our true selves, our more spiritual part, or even the observer/witnesser.  When we are born it is strong and present, but over time it gets dimmer or hidden as life becomes more difficult and complex. By the time we reach adulthood, many of us have forgotten how to access this essence, and ma

When Richard Schwartz, the founder of IFS, began to develop IFS, he noticed that even in the most traumatized individuals, there was a calm place inside that everyone could access. This space was wise, curious, and compassionate. Since discovering it, he has found this essence in every single person he has worked with, and has come to call it the Self, with a capital S. Throughout his work, he has realized that this essence is the key to healing.  The Self is considered to be

In IFS, it’s important to be able to know the difference between Self and parts.  Self is the essence we are born with that remains unchanged, no matter how difficult life becomes. We often lose our connection to Self, but it is always there, waiting to be connected to. It is the wise, loving, compassionate, non-judgement aspect of ourselves. Some might refer to this as our higher selves, or our spiritual essence. Everyone has a Self, and everyone can learn how to connect wit