Internal Family Systems Therapy
A compassionate, evidence-based approach to healing and wholeness
What Is Internal Family Systems Therapy?
Internal Family Systems (IFS) therapy is an evidence-based model, also known as "parts work," that views the mind as composed of multiple, distinct aspects or "parts." As an experienced IFS therapist in Baltimore, I use this approach to help clients recognize their internal system of parts and access their core Self.
The Core Concepts of IFS Therapy
The IFS model understands that our minds naturally contain many different "parts" or subpersonalities, each with unique perspectives, feelings, and qualities. These parts interact internally, similar to a family or system.
The IFS parts of Self include:
Exiles: Vulnerable, often young parts carrying painful emotions and memories
Managers: Proactive protective parts that try to keep you functioning and prevent emotional pain
Firefighters: Reactive protective parts that activate when exiles break through, often using distraction or numbing behaviors
Self: Your core essence characterized by the 8 C's: calmness, curiosity, compassion, confidence, courage, clarity, creativity, and connectedness
As your IFS counselor, I'll help you recognize these parts, understand their positive intentions, and develop a relationship with them based on curiosity and compassion rather than fear or rejection.
Self-Led Healing
The core belief in IFS therapy is that everyone has a Self that cannot be damaged. This Self knows how to heal and, when accessed, can lead your internal system with wisdom and compassion.
When we're stressed or traumatized, our protective parts take over to shield us from pain. While well-intentioned, these protectors can create problems in our lives when they remain stuck in extreme roles.
IFS therapy helps you access more Self-energy, allowing you to work with your parts from a place of curiosity and compassion rather than judgment or fear.
"Self is in everyone. It can't be damaged. It knows how to heal."
IFS Therapy in Practice
When you work with me as your therapist using IFS in Baltimore, you'll experience a unique therapeutic approach that differs from traditional talk therapy. Here's what to expect:
Parts Detection & Dialogue
Learn to identify your different internal parts and engage them in constructive dialogue using parts language. I'll guide you in noticing physical sensations, emotions, and thought patterns that signal when different parts are active.
Example phrases in parts language:
"A part of me feels anxious about this decision."
"I notice a part that's criticizing me right now."
"There's a part that wants to avoid this conversation."
Developing Self-Leadership
Access your core Self to build relationships with your parts. From this centered place, you can listen to your parts with curiosity and compassion, understanding their concerns and needs.
Rather than trying to eliminate "negative" parts, you'll learn to appreciate their protective intentions and help them find more effective, less extreme ways to support you.
Unburdening & Integration
Release the emotional burdens your parts have been carrying, often for decades. These might include beliefs like "I'm not enough" or "I'm not safe" that formed during difficult past experiences.
As parts release these burdens, they can return to their natural, valuable roles in your internal system, creating more harmony and resilience.
An Internal Family Systems Example
Sarah came to therapy feeling overwhelmed by perfectionism at work. Through our IFS therapy sessions, she identified:
A critical "Taskmaster" manager part that pushed her to work longer hours and criticized any perceived failure
A "Numbing" firefighter part that would lead her to zone out with social media when the pressure became too intense
An "Inadequate" exile part carrying the belief that she wasn't good enough unless she achieved perfection
With IFS therapy, Sarah accessed her Self and began a dialogue with these parts. She discovered that her Taskmaster was actually trying to protect her from feeling the shame and unworthiness carried by her exile. As she built a relationship with these parts and understood their positive intentions, the Taskmaster softened its approach. Sarah was able to maintain high standards while being more compassionate with herself, leading to greater work satisfaction and less burnout.
IFS Group Therapy: Creating Healing Circles
As a Baltimore-based therapist trained in Chris Burris' "Creating Healing Circles" methodology, I offer specialized group therapy sessions that harness the power of IFS in a supportive community setting.
Benefits of IFS Group Therapy
Witness others working with their parts, expanding your understanding of the IFS approach
Experience the healing power of being seen and validated by others
Recognize patterns in how parts interact across different people
Practice accessing Self-energy in relationship with others
Develop a supportive community of people engaged in similar inner work
Current Group Offerings
I currently offer two specialized IFS therapy groups in Baltimore: