New to IFS - FAQs
Internal Family Systems
If you’re just discovering Internal Family Systems (IFS), you might be wondering what it all means. What are parts? Who is the Self? How do you begin doing IFS—and what can you expect along the way?
This page answers the most common beginner questions in simple, welcoming language, helping you take your first steps into this transformative, compassionate model of inner healing.
⚜️How do I start Internal Family Systems therapy?
The best place to start is by finding an IFS professional — someone experienced in guiding people safely through their inner world. You can search through the IFS Institute’s official directory, which lists certified Level-1-and-above therapists, or explore the global Parts Work Directory at www.partsworkdirectory.com - it's a comprehensive international resource that includes IFS-informed, trained, and certified coaches, practitioners, and therapists. If you can’t find a professional in your area, don’t worry — therapists in the United States can only see clients in the states where they’re licensed, but IFS practitioners and coaches often work online with people across the country or worldwide. If therapy isn’t accessible right now, you can still begin gently on your own by noticing how different parts of you show up in daily life and approaching them with curiosity instead of criticism. Starting IFS isn’t about doing it perfectly — it’s about beginning to build understanding and trust with what’s inside.
⚜️What should I expect in my first IFS session?
The first session can look different depending on whether you’re meeting with a therapist, coach, or practitioner. Many therapists use the first hour to gather background information, review safety and consent forms, or get to know you before beginning direct IFS work. Others may start exploring your parts right away. Coaches and practitioners often have more flexibility and may move into gentle mapping or dialogue sooner. The best way to know is to ask during a consultation how they usually begin. However your first session unfolds, its main purpose is to create safety and clarity — so you can decide together how to move forward in a way that feels right for you.
⚜️How do I find an IFS therapist near me?
You can search for IFS professionals through the IFS Institute’s official directory, which lists therapists who have completed their Level-1-and-above certification. You can also visit the global Parts Work Directory, at www.partsworkdirectory.com a comprehensive international resource featuring IFS-informed, trained, and certified coaches, practitioners, and therapists. If you don’t see someone in your local area, don’t be discouraged — many IFS professionals work online with clients across the country or worldwide. Online sessions can be just as meaningful and transformative as meeting in person, so you still have access to incredible support no matter where you live.
⚜️What questions should I ask a potential IFS therapist?
Here are some questions that can help you get a feel for a professional’s background and approach: What specific IFS trainings or certifications have you completed? How long have you been using IFS with clients, and what drew you to this model? Do you integrate IFS into your personal life as well as your professional work? What changes have you noticed in yourself through your own IFS journey? Do you use IFS with all clients or mainly with those who request it? Do you attend IFS-based case consultations or supervision? Do you have your own IFS therapist or personal IFS practice? These questions aren’t a test — there’s no pass or fail. They simply help you understand where a professional is in their IFS journey: their training, experience, and how deeply they live the model. Different clients value different things — some want a highly experienced IFS specialist, while others care more about warmth and connection. The most important question is the one you ask yourself afterward: How did I feel in this interaction? If you felt safe, seen, and curious to return, that’s often the clearest sign you’ve found a good fit.
⚜️Is IFS right for me?
IFS can be a good fit if you’re curious about the different sides of yourself and open to exploring them. You don’t need to feel calm or compassionate toward your parts to begin—many people start IFS feeling angry, confused, or at war inside. It also works well for people who want more than coping tools, or who want to use IFS alongside the strategies and supports they already have. This approach helps you understand why parts of you react, shut down, or protect the way they do. IFS can help with emotional patterns, relationship struggles, trauma, anxiety, and depression. If you like the idea of building inner trust rather than fighting your thoughts, it may be a good match for you.
⚜️Can IFS help with trauma, anxiety, or depression?
Yes. IFS is often used to treat trauma, anxiety, and depression because it helps uncover the parts of you carrying the pain beneath those symptoms. Instead of only managing feelings, IFS helps you understand the inner system that creates them—like the protectors that keep you anxious to prevent danger, or the exiles that carry deep sadness or shame. As you build trust with these parts, they begin to release the burdens they’ve held for years. Many people find that their symptoms ease naturally as their inner world becomes calmer and more connected.
⚜️ How long does IFS therapy take?
IFS doesn’t run on a set timeline — it moves at the pace of your system. Some people notice big changes in a few sessions; others unfold more slowly, with quiet periods followed by sudden breakthroughs. In IFS, there’s no rush, no pressure, and no fixed goal to hit by a certain date. The work follows what your system is ready for and when it’s ready. That’s what makes IFS different: your healing leads, and the therapist follows your natural pace, not the clock.
⚜️ What happens during a typical IFS session?
Every session looks a little different, but the heart of IFS is slowing down and turning your attention inward. You and your therapist (or coach, or practitioner) explore what’s happening inside—thoughts, emotions, body sensations—and begin to notice which parts are present. You’ll learn to connect with them, ask what they need, and listen without forcing or fixing. Some sessions may feel quiet and reflective; others may bring strong emotion or insight. There’s no script or pressure to “perform.” The pace and depth always follow what your system feels ready for.
⚜️ What is the difference between an IFS session and a traditional therapy session?
In traditional therapy, the focus is often on talking about your problems—discussing what happened, why it happened, and how to change it. In IFS, the focus shifts inward: instead of analyzing your thoughts, you get to meet the parts of you that think, feel, and react. Your therapist acts as a guide, helping you slow down and listen to what’s happening inside rather than giving advice or strategies to fix it. The goal isn’t to manage symptoms but to create understanding and trust between your Self and your parts. That’s what allows real change to unfold from the inside out.
⚜️What is the difference between IFS therapy and parts work?
Parts work is a broad term for any approach that recognizes we all have different sides or voices within us. IFS is one specific model of parts work with a clear structure and guiding principles. It teaches that every part has a positive intention, no matter how it behaves, and that healing happens when the Self—the calm, centered core of you—leads the process. Many therapists use “parts work” inspired by IFS, but full IFS follows a distinct method of unblending, befriending, and helping parts release their burdens.
⚜️Is IFS therapy basically just inner child work?
Inner child work usually focuses on re-parenting a younger version of yourself—an adult part of you comforting or rescuing the child that carries old wounds. IFS includes that idea but expands it. It views the inner world as a whole family of parts, each with its own feelings, roles, and needs. The goal in IFS isn’t to re-parent or fix a single child part, but to build genuine relationships of trust and safety with all your parts. When that trust grows, the parts begin to relax and heal naturally.
⚜️What should I do to prepare for IFS therapy?
You don’t have to prepare in any special way—IFS doesn’t require scripts, lists, or goals. The most helpful thing is to arrive with openness and curiosity about whatever’s happening inside, even if it feels messy or confusing. Some people like to take a few quiet minutes beforehand to notice what parts feel most active that day. You can also jot down anything that’s been repeating in your mind or body lately. Most of all, remember that there’s no right or wrong way to show up.
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