IFS - Frequently asked questions
General IFS-questions
What is Internal Family Systems (IFS) Therapy?
IFS is a psychotherapy model that explores our different inner parts and their relationship with what the model calls Self. The aim is greater self-understanding and a more compassionate way of relating to your inner experience.
How does IFS therapy differ from other forms of psychotherapy?
IFS focuses on our different inner parts and how we can approach them with curiosity, understanding and self-compassion. The work explores the relationship between these parts and what the model calls Self. Different therapies have different approaches and research support; a suitable treatment depends on the individual's needs.
How do we begin exploring parts in IFS?
We begin by noticing a feeling, reaction or concern and exploring the part connected with it. I support you to approach it with curiosity, understand what it is trying to do and listen to any concerns about going further. We work at a pace that respects your protective parts and make space to settle before the session ends. This is a flexible process, rather than a fixed sequence every session must follow.
What does the term "parts" refer to in IFS therapy?
In IFS therapy, "parts" refer to the different sub-personalities or aspects of the self that have distinct roles, perspectives, and emotions. These parts are understood to be protective mechanisms that have developed over time in response to life experiences.
What is Self-Leadership in the context of IFS therapy?
Within IFS, Self-leadership describes relating to your different parts with calm, curiosity and compassion. The aim is greater understanding and cooperation between parts, with more space to choose how you respond.
What role do "protectors" play in IFS therapy?
Protectors in IFS therapy are parts that serve to defend the individual from perceived threats and pain. They often manifest as coping mechanisms or defensive behaviors. IFS therapy works to understand and transform these protectors, allowing for healing and growth.
How is conflict between parts addressed in IFS therapy?
Conflict between parts is addressed in IFS therapy by fostering understanding, empathy, and communication among the conflicting parts, with the self acting as a compassionate leader to guide the resolution process.
How does IFS therapy compare with Cognitive-Behavioral Therapy (CBT)?
IFS focuses on inner parts and their relationship with what the model calls Self, with the aim of greater understanding and cooperation between parts. CBT explores how thoughts, feelings and behaviors interact, often through discussion and practical exercises. The approaches differ in their methods and research support.
Is there any research supporting the effectiveness of IFS therapy?
Research into IFS is developing. Some small studies have reported promising results, including for depression and trauma-related symptoms. The evidence remains limited, and larger, well-designed studies are needed to establish benefits, risks and effectiveness for specific conditions.
Read the IFS Institute's current research overview for more detail.
The therapy
What does a normal session look like?
All sessions are unique and different. A typical session involves us settling into calmness together. After that, I guide you into what feels important at the moment. Things that you are experiencing, things that are affecting you now. In this, we begin to search for your parts and understand the roles they play. We always make sure to settle back slowly and gently after a session.
Is my family history or background a focus in IFS therapy?
While IFS therapy primarily focuses on the internal "family" of parts, understanding one's external family history or background can be helpful in identifying patterns and themes that influence the internal system. However, it is not the main focus of the therapy.
What if I feel uncomfortable talking about my feelings or personal experiences?
IFS therapy respects and addresses feelings of discomfort or reluctance to discuss personal experiences by working with protective parts that may be causing these feelings. It aims to create a safe and supportive environment for all parts to express themselves at their own pace.
What is the process of getting to know my parts in IFS therapy?
The process involves guided exploration and dialogue with different parts. I support you in noticing their feelings, needs and ways of reacting. We explore what they may be trying to manage, with the aim of greater self-understanding.
What can I expect in my first IFS therapy session?
In the first IFS therapy session, you can expect an introduction to the IFS model, an exploration of your goals for therapy, and possibly an initial conversation with some of your parts, guided by the therapist in a safe and supportive manner.
What can IFS Therapy do?
What types of issues can IFS therapy help with?
People use IFS to explore experiences such as self-criticism, shame, inner conflict and relationship patterns. Its suitability for a particular mental health condition depends on the person's needs, the evidence and the practitioner's qualifications. IFS should not be presented as an established treatment for every diagnosis.
How does IFS therapy work with anxiety and phobias?
An IFS approach explores anxious feelings and the responses that may be trying to protect us. The aim is to understand these experiences with curiosity rather than judgment. If anxiety or a phobia is affecting your daily life, a qualified healthcare professional can help you consider appropriate treatment options.
Can IFS therapy assist with addiction and compulsive behaviors?
IFS may be used to explore the feelings and protective responses associated with these behaviors. This work should be considered in the context of appropriate assessment and specialist support, rather than as a replacement for addiction treatment. Evidence for specific conditions is still developing.
How does IFS therapy approach trauma and abuse?
In IFS, attention is given to the protective responses and vulnerable feelings connected with difficult experiences. Work should proceed carefully and at a pace the person can manage. Trauma-related difficulties may require assessment and treatment by a qualified mental health professional; no particular outcome can be promised.
Is IFS therapy suitable for addressing depression?
IFS has been explored in small studies involving depression, with promising early findings. More research is needed to establish how well it works and for whom. If you are experiencing depression, discuss assessment and treatment options with a qualified healthcare professional.
Can IFS therapy improve my problem-solving skills?
Exploring different inner perspectives may help you reflect on a difficult decision with more clarity and self-awareness. This is an aim of the work, rather than a guaranteed improvement in problem-solving skills.
Can IFS therapy be used to address relationship problems?
IFS can provide a way to explore the feelings and protective responses that arise in relationships. For couples, I use the related IFIO approach to work with recurring patterns, communication and understanding. Read more about couples therapy.
How does IFS therapy help with emotional regulation?
IFS invites you to notice your feelings and reactions and approach the parts involved with curiosity and compassion. The aim is to understand what happens within you and develop more choice in how you respond. What feels helpful, and the pace of change, differ from person to person.
Can IFS therapy help me even if I don't have mental health issues?
You do not need a mental health diagnosis to be curious about your inner experience. IFS can be used as a framework for exploring feelings, self-criticism and relationship patterns, with the aim of greater self-understanding and self-compassion.
How can IFS therapy impact my professional life and leadership skills?
IFS can offer a way to reflect on the feelings and protective responses that arise at work or in leadership. The aim is greater self-awareness and more choice in communication and decision-making; professional outcomes cannot be promised.
How can IFS be used to explore body image concerns?
IFS can provide a way to explore the feelings and self-critical thoughts connected with body image. This should not be taken as a claim that IFS is a proven treatment for body image disorders. Persistent or distressing symptoms may need specialist assessment and care.
Can IFS therapy help with personal growth and emotional intelligence?
IFS invites you to explore your inner experience and approach your parts with curiosity and compassion. This work aims to support self-understanding and reflection on how you relate to yourself and others. Personal growth is individual and cannot be guaranteed.
How does IFS therapy address shame and self-criticism?
IFS therapy addresses shame and self-criticism by identifying the parts that carry these feelings, understanding their protective roles, and helping them to transform through compassion and reassurance from the self.
Practical questions
How long is an IFS session?
My individual sessions are 90 minutes, and couples sessions are 120 minutes. A free introductory online meeting is 20 minutes. You can find current prices and contact details here.
Can I cancel a session?
Normally, it's no problem to cancel a session at least 24 hours before the appointment. I understand that things happen, and if you don't feel ready for or up to therapy on that particular day, it's better that you cancel. There is no charge for canceling, and we will find a new time!
How long does it typically take to see results from IFS therapy?
The time it takes to see results from IFS therapy varies depending on the individual and the complexity of the issues being addressed. Some may notice improvements within a few sessions, while others may require a longer period of engagement with the therapy.
Can I meet you physically in a personal meeting?
Yes - I meet with clients at Skeppsbron, Gamla stan, Stockholm. It is also possible to meet where I live, in Saltsjöbaden.
Can I meet you online for therapy?
Yes. Most of my clients are located around the world. I am flexible to cater for different time zones.
How do I pay for the therapy?
You pay for sessions in arrears via PayPal (or if you are in Sweden; invoice or Swish also works).