What is IFS therapy?

IFS (Internal Family Systems) is a therapy model that views your mind as made up of “parts”:

• A part that says, “Work harder.”

• A part that shuts down and goes numb.

• A part that worries and scans for what could go wrong.

• A part that gets angry when you feel dismissed.

• A part that criticizes you so you won’t be rejected first.

In IFS, these parts aren’t problems to eliminate. They’re protective strategies, often developed during stressful or painful experiences. Therapy helps you build a steady relationship with these parts so you can feel more integrated, grounded, and free to respond to life from a more centered place.

Many people love IFS because it’s non-shaming, gentle, and surprisingly effective for patterns that haven’t shifted with insight alone.

Who is IFS helpful for?

IFS therapy may be a good fit if you’re experiencing:

• Anxiety, chronic worry, or overthinking

• Perfectionism, people-pleasing, and difficulty setting boundaries

• Shame, self-criticism, or feeling “not good enough”

• Trauma and complex trauma (C-PTSD)

• Relationship anxiety, conflict cycles, or attachment wounds

• Emotional numbness, shutdown, or dissociation

• Difficulty trusting yourself or making decisions

• Grief, loss, or major life transitions

• Burnout and high-functioning overwhelm

IFS can also support couples and families when inner protectors show up as defensiveness, withdrawal, or reactivity.

What to expect in IFS sessions:

IFS is experiential—which means we don’t just talk about change. We help you feel it, track it, and practice it in real time.

In sessions, your therapist may invite you to:

• Notice what’s happening in your body (tension, tightness, numbness, fluttering)

• Identify a “part” that’s present (like the anxious part, the angry part, the shut-down part)

• Slow down and build a relationship with that part

• Understand what it’s protecting you from

• Help it trust you (and the process) enough to soften its role

This isn’t forcing feelings or pushing you into intense content before you’re ready. We move at a pace that prioritizes safety, stability, and your nervous system.

IFS Therapy in NC:

We’re based in Raleigh, North Carolina, and offer:

• In-person sessions (Raleigh area)

• Telehealth across North Carolina (based on clinician availability and licensure)

When you reach out, we’ll help you find the best match for your goals, schedule, and preferences.What is AEDP?

FAQs about IFS:

Do I have to talk about my trauma in detail?

Not necessarily. IFS can work in a titrated way, meaning we don’t “flood” you. We can focus on present-day patterns and protective parts while building stability first.

Is IFS okay if I’m skeptical or feel weird talking about “parts”?

Yes. You don’t have to fully buy in on day one. Most people already notice inner conflict (“part of me wants to quit, part of me wants to try”). We can keep the language practical and grounded.

How is Somatic IFS different from regular IFS?

Traditional IFS may focus more on internal images, emotions, and “parts dialogue.” Somatic IFS adds a steady focus on nervous-system cues in the moment. That can help you stay grounded, slow the process down, and work with protectors without getting overwhelmed, especially if you tend to overthink, dissociate, or feel flooded.

What if I don’t feel much in my body?

That’s common, and it’s not a problem. Sometimes “not feeling” is itself a protective strategy that helped you function at some point. Somatic IFS doesn’t force body awareness, it builds it gently. We might start with simple anchors (breath, contact with the chair, temperature, tension) and follow your system’s pace.

How do I know if IFS is right for me?

If you feel pulled between different emotions or behaviors (“one part wants closeness, another part wants to run”), IFS is often a great fit. A free consult can help you decide.

If you’re looking for IFS informed therapy in North Carolina, we’d love to help you find the right fit.