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Internal Family Systems

A thoughtful woman stands inside a crowded subway car, gripping a metal pole while looking toward a sign that reads “Exposure + Response Prevention.” The scene conveys determination and resilience as she remains present in an uncomfortable situation. Other passengers sit in the background, and the realistic urban setting illustrates the practice of facing fears without relying on avoidance or safety behaviors.

🚨 Module 1 — What is ERP? | ERP Course

A free IFS Academy introduction to Exposure and Response Prevention (ERP): the counterintuitive idea of deliberately moving toward what distresses you while dropping the usual safety move, the two required halves of exposure and response prevention, the obsessive-compulsive cycle ERP is built to interrupt, and the wider family of fears it reaches, from phobias and panic to social anxiety and health anxiety, plus where it sits as the gold-standard behavioral treatment within t

Everything IFS

A woman sits at a wooden kitchen table in bright daytime sunlight, writing in a notebook while holding a coffee mug. The room feels warm, lived-in, and ordinary, with plants, fruit, and everyday household items visible around her. Open notes and books rest nearby, suggesting the practical use of skills rather than formal study. Sunlight streams through a large window, illuminating the scene with rich natural colors and realistic detail. The image represents using Cognitive Behavioral Therapy in everyday life, showing how CBT becomes part of ordinary daily decisions, reflections, and problem-solving rather than something practiced only in a therapy office.

Module 13 — Using CBT in Everyday Life | CBT Course

A free IFS Academy course on using cognitive behavioral therapy (CBT) in everyday life: how the cognitive and behavioral skills work together as one connected system, a decision map for matching the right tool to the moment, becoming your own therapist, and relapse prevention, including spotting early warning signs, the difference between a lapse and a relapse, and building a staying-well blueprint to protect the gains and keep the skills alive. Every lesson ends with a Cogn

Everything IFS

A young woman stands on a busy city sidewalk in bright midday sunlight holding a handwritten sign that reads, “EXPERIMENT: Will people think I’m weird if I do this?” She appears calm but slightly uncertain as pedestrians walk past in every direction. Most people are focused on their own activities—looking at phones, talking, or continuing down the street—rather than paying attention to her. Tall buildings, leafy trees, and warm natural daylight create a realistic urban setting. The image serves as a visual metaphor for behavioral experiments in Cognitive Behavioral Therapy, illustrating how people can test fearful predictions in real life and discover that the outcomes are often less negative than expected.

Module 10 — Behavioral Experiments | CBT Course

A free IFS Academy course on behavioral experiments in Cognitive Behavioral Therapy (CBT): the planned, real-world test of a belief that gathers evidence from life rather than from reasoning, the scientist stance, the anatomy of an experiment from the prediction through the test, dropping safety behaviors, the result, and the conclusion, the gap between prediction and outcome where belief change happens, the difference between hypothesis-testing and discovery experiments, and

Everything IFS