IFS Therapy

Do you beat yourself up, get stuck in the shame spiral, or constantly feel at war with yourself?

You’re the one who looks like she has it all together. The friend who always shows up, the partner who anticipates needs before they’re spoken, the career woman who is ‘killing it.’ You know how to hustle and push, but inside, you’re exhausted. And no matter how much you do, it never feels like enough.

The weight of societal expectations, combined with the pain of trauma, affect your self-esteem, relationships, and even how you see yourself.

You might not always see the pain clearly, but you can feel its effects every day.

Maybe you’ve tried talk therapy, hoping for real change, but found that it only seems to scratch the surface. It’s frustrating to talk around the same issue over and over and never feel like you actually get anywhere.

What if there was a therapy that went beyond surface-level fixes, helping you heal the wounded parts of yourself and create real change?

That’s what Internal Family Systems (IFS) can do.

I’ve had clients say things about IFS like, “I don’t feel like I was even doing real therapy before this,” and “I am experiencing deeper healing than I ever imagined was possible.”

And, IFS and EMDR therapy combined is an incredibly powerful combination because we gently get permission from all parts of ourselves before diving headfirst into trauma processing.

When all parts of ourselves are in alignment and are ready to tackle the hard memories head on, healing happens quickly.

What is Internal Family Systems (IFS)?

IFS is a therapeutic approach that helps you connect with the different “parts” of yourself—some of which carry trauma and others that protect you from feeling it. Through IFS, you can understand and heal these parts, releasing the grip of childhood, attachment, or relationship trauma.

Internal Family Systems (IFS) therapy is based on the idea that we all have different parts inside of us—like an inner committee that’s constantly debating how to move through life. Some parts push you to work harder, be better, never drop the ball. Others might hold deep sadness, fear, or exhaustion. And beneath all of those parts? There’s a core Self—calm, clear, compassionate—that is capable of leading with wisdom.

Together, we’ll listen to these parts instead of trying to shut them down. And as we build trust with them, they’ll begin to ease up. You’ll start to feel lighter, clearer, and more yourself than you have in a long time.

IFS therapy helps you:

Understand why you keep overextending yourself—even when you know better
Recognize and heal the parts of you that carry guilt, fear, or self-doubt
Stop feeling like you have to prove your worth through what you do
Build self-compassion so that being kind to yourself actually feels possible

What Does IFS Therapy Actually Look Like?

It's Not Passive: IFS isn’t about sitting in a chair and logically analyzing your problems. It’s about getting curious about the parts of you that are doing the most and learning what they need in order to relax.
We Go Deeper: While some therapies stay focused on managing symptoms or changing your thoughts, IFS helps you uncover the origins of your pain, reconnecting with parts of yourself that have been hurt and giving them the care they’ve needed for a long time.
Profound Changes: Clients who go through IFS therapy tell me that they feel big shifts in their emotional life. They become more comfortable with uncertainty, they feel more loving towards themselves and second guess themselves less, and they have better relationships.

You'll Change How You See Yourself: IFS sees your inner world as made up of different “parts” that hold emotions, memories, and patterns. Some parts carry trauma, and others work hard to protect you from feeling pain. In therapy, we will meet these parts with curiosity and care.
True Connection And Openness: IFS creates a safe space to list to your parts. You’ll hear their stories, understand why they act the way they do, and help them release the burdens they've been carrying. As you do this, you’ll notice that they begin to relax and feel safer.
Self Trust: IFS helps you become the compassionate leader of your inner world, bringing harmony to your parts. The fearful, critical, or seemingly destructive parts of you will feel more comfortable stepping aside (but not leaving) so that your true self can lead.

Imagine a life where your trauma doesn’t define you—a life where you feel free to be your true self. IFS can help you get there, unlocking the healing and transformation you’ve been looking for.

Break free from the past and reconnect with yourself. Let’s start this journey together.

Here is a video with the founder of IFS therapy, Dick Schwartz, discussing the theory behind IFS therapy.

Frequently Asked Questions About IFS Therapy

How does IFS therapy work?

Together, we’ll start exploring the different parts of you. Some parts might hold pain, fear, or trauma, while others act as protectors, working to keep you from feeling overwhelmed. Understanding these parts and how they interact is an important step understandings all parts of yourself so you can heal.

We’ll focus on building a compassionate relationship with these parts. Rather than pushing them away or ignoring them, I’ll help you approach them with curiosity and care. This allows them to feel seen and heard, opening the door to meaningful dialogue.

Often, the pain these parts carry is rooted in past experiences—childhood wounds, attachment challenges, or difficult relationships. We’ll gently explore these origins together to understand where the pain stems from and what your parts need to heal.

Using guided techniques, we’ll create space for you to connect directly with your parts. This process helps uncover their stories, fears, and needs, often leading to powerful insights and emotional release.

As you build trust with your parts and provide them the support they need, healing begins. The wounded parts can start to let go of their burdens, and the protectors can relax, making room for growth, balance, and transformation.

IFS therapy focuses on creating lasting change. By understanding, healing, and integrating your parts, you’ll experience a shift in how you relate to yourself and the world. This often leads to stronger relationships, improved self-esteem, and a deeper sense of well-being.

Throughout this process, you’ll gain a sense of empowerment—feeling less controlled by past trauma or old patterns and more able to engage with life from a place of self-awareness and choice.

My role is to walk alongside you through this journey, offering tools, guidance, and unwavering support as you navigate your inner world. I ask powerful questions that help you understand and love yourself on a deeper level. Together, we’ll work toward healing, growth, and a brighter future.

Is online IFS therapy as effective as in person IFS therapy?

Many people enjoy doing IFS therapy from the comfort of their own home, where they can have supportive things like pets, loved ones, or familiar objects close by. Furthermore, they don’t have to deal with traffic or parking. Online IFS is just as effective (or more effective) as in-person sessions!

How do I know if IFS therapy is right for me?

IFS is a wonderful fit for most people, but it can be especially great if you struggle with your relationship with yourself. If you have a harsh inner critic or find yourself constantly shielding against conflict, pain, or vulnerability, IFS can help you understand why you treat yourself this way. Over time, it can also help that inner critic step back, creating more space for self-compassion and growth.

How do I get started with IFS therapy?

We’ll begin with a free 20-minute consultation to meet and see how we connect.

I believe the relationship between therapist and client is so important for effective therapy. If it feels like we’re not the right fit, I’ll gladly provide referrals to help you find someone who is.

If we decide to work together, we’ll schedule a 50-minute session to get started and take it from there!

You don’t have to live with constant self criticism, not feeling good enough, or beating yourself up. My online Colorado therapy practice specializes in helping women who are ready to love themselves. To start your counseling journey, follow these simple steps:

Contact Emma at Mindful Counseling, Denver
Meet with Emma for an intake session
Start loving all parts of yourself and healing old trauma

Other Counseling Services at Mindful Counseling, Denver

IFS Therapy isn’t the only service I offer at my online, Colorado therapy practice. Other mental health services Mindful Counseling, Denver provides include Feminist Counseling, Trauma Therapy, and EMDR Therapy.

Mindful Counseling, Denver Colorado