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Internal Family Systems (IFS) is an evidence-based, non-pathologizing therapy model developed by Dr. Richard Schwartz. IFS is based on the idea that our minds are made up of different “parts”—each with their own thoughts, emotions, and roles—and that healing comes from building a compassionate relationship with those parts, rather than trying to silence or fix them.

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At Wellness Counselling Centre, we use IFS to help clients understand their inner world, reduce emotional overwhelm, and restore a sense of calm, clarity, and self-trust. Whether you’re feeling stuck in anxiety, inner conflict, shame, or trauma responses, IFS offers a gentle and empowering path forward.

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How IFS Can Help

​IFS therapy can support a wide range of emotional and psychological concerns, including:

• Anxiety & Overthinking – Exploring protective parts that try to manage uncertainty or fear

• Shame & Self-Criticism – Healing inner parts that carry burdens from the past

• Trauma & PTSD – Supporting exiled parts that hold pain, and helping protective parts relax their grip

• Depression & Emotional Numbness – Understanding inner conflict or shutdown as part of a larger system

• Self-Esteem & Identity – Reconnecting with your core Self—wise, calm, and compassionate

• Perfectionism & People-Pleasing – Working with parts that feel responsible for keeping you safe or accepted

IFS helps you move from inner turmoil to inner teamwork—with curiosity, not judgment.

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Who Can Benefit from IFS?

​IFS can be helpful for:

• Adults and teens who feel overwhelmed by emotion, shame, or internal conflict

• Individuals healing from trauma, neglect, or abuse

• Clients struggling with identity, self-worth, or chronic self-doubt

• People who feel “stuck” in repeated patterns of behaviour or thought

• Anyone looking to deepen self-understanding and develop inner peace

IFS offers a compassionate lens through which clients can view themselves—not as broken, but as made up of parts that are trying to help, even when they cause pain.

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What to Expect in IFS Therapy

​IFS therapy is deeply reflective and self-compassionate. In sessions, you’ll:

• Meet Your Inner Parts – Explore the different aspects of yourself that show up in daily life (e.g., the inner critic, the anxious part, the people-pleaser)

• Understand Their Roles – Discover how these parts are trying to protect or help you—even if their strategies aren’t working anymore

• Develop a Relationship with Your “Self” – Connect with your core Self, which is calm, confident, and capable of healing your inner system

• Unburden Painful Parts – Gently release emotional burdens carried by younger or wounded parts

• Foster Inner Harmony – Help all parts of you work together instead of pulling in different directions

IFS doesn’t label or pathologize—it sees all parts of you as worthy of care, connection, and healing.

 

Our Approach to IFS

At Wellness Counselling Centre, IFS is often combined with other trauma-informed and integrative approaches to support holistic healing:

• Somatic Therapy – Bringing awareness to how parts show up in the body

• Mindfulness-Based Therapy – Cultivating presence and self-awareness in the healing process

• Narrative Therapy – Reframing the story of your inner system and life experiences

• Art or Expressive Arts Therapy – Giving your parts visual form to increase understanding and compassion

• Attachment-Informed Therapy – Exploring how early relationships shaped your internal system

This integration allows us to meet clients with curiosity, warmth, and flexibility, honouring each person’s story and capacity for growth.

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Reconnect With Yourself—One Part at a Time

IFS offers a gentle, powerful path to healing by helping you understand your inner world, care for your emotional parts, and live with more self-compassion and calm.