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Internal Family Systems at ThriveMind
Internal Family Systems (IFS) is a powerful, evidence-based approach that views the mind as made up of different “parts” — inner voices or roles we carry that shape how we think, feel, and act. While these parts develop to protect us, they can sometimes become stuck in extreme patterns after trauma.
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IFS therapy helps clients build a compassionate relationship with their parts, creating space for healing, integration, and greater self-leadership. At ThriveMind Psychotherapy, we use IFS as part of a trauma-informed, person-centered approach to therapy.
How IFS Works
In IFS, we work with three main types of parts:
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Exiles – parts that carry pain, shame, fear, or trauma.
Managers – protective parts that try to keep us safe by controlling our environment or emotions.
Firefighters – reactive parts that jump in quickly to numb or distract from pain (sometimes through behaviors like overeating, substance use, or dissociation).
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IFS teaches that beneath all of these parts is the Self — a calm, compassionate, wise core of who you are. In therapy, you’ll learn how to:
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Identify and understand the different parts of yourself.
Approach even your most difficult parts with curiosity and kindness.
Release parts from extreme roles they’ve been stuck in.
Strengthen your Self so it can lead with clarity, confidence, and compassion.
What IFS Can Help With
IFS has been shown to be highly effective for trauma recovery, but it can also support a wide range of mental health needs. At ThriveMind, IFS therapy may help with:
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- Childhood trauma and neglect
- Complex PTSD and dissociation
- Anxiety and depression
- Relationship difficulties and attachment wounds
- Self-criticism, shame, or perfectionism
- Unhealthy coping strategies or addictive behaviors
What to Expect in IFS Sessions
IFS sessions are collaborative and client-led. Rather than forcing change, the therapist acts as a guide as you explore your inner world. You may visualize or speak with parts directly, learning to understand their needs and intentions. Many clients describe IFS as a gentle but deeply transformative process, leading to greater self-compassion and lasting emotional relief.
Why IFS Works Well With Trauma Therapy
IFS is often integrated with other trauma-focused approaches such as EMDR or DBT. While EMDR helps reprocess memories, IFS allows you to work with the internal parts shaped by those experiences. This integration can be especially effective for clients with complex trauma, dissociation, or long-standing patterns of self-protection.
