The IFS model posits that we as human beings are composed of subpersonalities called “parts” that interact with each other similarly to how family members do. Most often, these parts are either “managers” or “exiles,” though determining a part’s role in our personal system is not always straightforward. There is also the “Self,” which less a part and more a compassionate, calm state of being—and, many would argue, our truest form.

While IFS is less procedural and structured than other forms of therapy, the benefit is that it is much easier to apply an IFS framework to a session, such as by requesting to speak to a specific part (e.g., your inner child or your inner critic). This is not to say that working with our parts is easy—far from it. But as long as we are approaching each part compassionately, listening to them, and facilitating understanding between them, we are generally headed in a good direction.

A word you will often hear me use when working with an IFS framework is trailhead—this is usually an emotion or sensation, and a starting point for finding the source of that experience. Surprise, surprise: it’s usually a part at work! So that’s one example of an IFS intervention we can use.

Note: Something VERY important to note about IFS is that the governing body, the IFS Institute, is extremely strict about who can claim being “IFS trained” or “IFS certified.” As I have not undergone the official trainings, I am definitely not either of these, and I refer to myself as “IFS-informed.” I want to make this extra-clear in case you are specifically looking for an IFS certified therapist.