What Is IFS?

THERAPY BASICS

Oct 7

Growing and Restoring Trust in Your Inner Self

Internal Family Systems (IFS) begins with a simple, hopeful idea:

Within each of us is an unbroken core—an inner presence that is capable of compassion, wisdom, and healing.

Even when life experiences leave us hurting or disconnected, this steady center remains intact, waiting to be rediscovered and trusted again.

IFS calls this essence the Self. The work of therapy is to restore connection and trust in this Self so that the many parts within us—those that protect, strive, numb, or ache—can find safety, balance, and harmony once more.

The Heart of the Model

IFS sees the mind as naturally multiple. Each of us holds many parts—inner subpersonalities with their own feelings, memories, and roles.

Some parts take charge, trying to manage and control. Others react, distract, or avoid pain. And some carry the deepest emotions of shame, fear, or loss.

These parts aren’t bad—they’re trying, in their own ways, to help. Every part has a positive intention, even when its methods cause distress. Healing happens not by silencing or eliminating these parts, but by understanding their stories and releasing the burdens they carry.

The Role of the Self

At the center of this inner world is the Self—the calm, curious, and compassionate essence that exists within everyone. The Self is not a part; it’s the presence within us that knows how to listen, lead, and love.

When we lead our inner system from this grounded place, we embody what Richard Schwartz calls the 8 C’s of Self:

Calmness, Curiosity, Compassion, Confidence, Courage, Clarity, Connectedness, and Creativity.

Self-energy can’t be destroyed—it can only be obscured. Through IFS, we learn to clear the way back to that innate wisdom so it can guide the system toward balance and wholeness again.

Healing as Liberation

IFS invites us to release what it calls burdens—the heavy beliefs, emotions, and protective patterns we’ve carried from trauma or cultural conditioning.

Healing doesn’t mean becoming someone new; it’s a process of becoming more fully ourselves.

When trust in Self is restored, our inner world reorganizes around calm leadership rather than fear or control. The system softens. Parts are freed from their extreme roles. And we begin to live with more openness, connection, and peace—both within ourselves and in our relationships.

Further Resources

If you’d like to explore more about Internal Family Systems, here are some excellent resources curated by Anna Vincentz and other IFS practitioners:

Articles and Guides

Practices and Tools

A Closing Reflection

Healing in IFS is not about perfection—it’s about relationship.
It’s learning to listen inwardly with compassion and to recognize that even our most difficult parts once had a purpose.

When we begin to lead our inner world from Self, we discover that healing is less about fixing and more about remembering—returning to the wholeness that’s been within us all along.

Ready to Explore?

If you’re curious about how IFS might support your healing journey, you’re welcome to reach out or book a first session. Together, we can begin the gentle work of restoring trust in your Self.

About the Author: Breanna Thompson is a registered therapist who integrates EMDR, somatic, and Internal Family Systems (IFS)-informed approaches to support trauma healing, embodiment, and reconnection. With a background of living and working internationally, she offers therapy to clients in Canada and abroad, helping them find safety within themselves and nurture a more compassionate relationship with their inner world.

Breanna Thompson