Internal Family Systems Therapy In New York

Internal Family Systems (IFS)

IFS is a holistic and non-pathologizing approach to understanding our internal and external worlds. IFS recognizes that we are all made of “parts” with a fundamental inner wisdom (“Self”). As an IFS-trained therapist, I believe in the inherent healing capacity within each individual and work to uncover it through somatic exercises.

Do I contradict myself?
Very well then I contradict myself,
(I am large, I contain multitudes.)

Walt Whitman

Song of Myself

internal family systems

All Parts Are Welcome!

Self-Compassion

In IFS, we turn towards the "bad" parts of us and invite them in with love and compassion.

Positive Intent

In IFS, we believe that all parts, no matter how destructive or "negative" they seem, have positive intentions for us. At some point in our past, they helped us survive. For that, we show them gratitude and compassion.

Unburdening & Liberation

Burdens are the thoughts and belief systems exiled parts of us have adopted based on narratives from society, intergenerational trauma, or our own experience of abuse or neglect. IFS gives us a way to unburden those parts of these belief systems.

Connectedness & Inner Harmony

In IFS, we aim to make space for, and build relationships with, all of our parts. When we are able to hold them with Compassion, Care, Curiosity, Clarity, Creativity, Courage, Confidence, and Calm, we are "Self-Led."

How can IFS help me?

IFS is an approach to therapy that allows clients to dive deeper into their emotional experience than regular "talk therapy" might. In an IFS session, I gently guide my clients to turn inwards, notice sensations in their body without judgment or criticism, attune to what their bodies are trying to communicate, explore trauma responses from parts that may be stuck in time, and bring closure and healing to wounded parts. When clients are able to connect with themselves on an embodied level, they feel a sense of spaciousness, calm, and clarity that allows them to deepen their relationships with others. IFS may be helpful if you are experiencing any of the following:

Complex Trauma

By directly engaging with the traumatized parts of us, IFS provides a structured way to process and heal past traumas. This approach acknowledges and honors the pain, and allows space to grieve what has been lost due to the trauma. With an abundance of patience and compassion, this process leads to emotional healing and integration.

Shame and Guilt

Using IFS, clients learn to identify and connect with parts of them holding shame and guilt. Through a process called "unburdening," clients are able to compassionately witness these parts' experiences, and eventually release their burdens of shame and guilt.

Emotional Dysregulation

Through IFS, clients begin understanding what their emotions are trying to communicate, learning about their triggers and identifying unhealed wounds. This enables them to meet their emotional needs more effectively, leading to better emotional regulation. This balanced internal system reduces impulsive reactions and promotes healthier responses to stress and triggers.

Depression

From an IFS perspective, depression is viewed as a collection of symptoms (i.e. parts) working to down-regulate our nervous system. IFS therapy can help clients identify the protective functions of these parts, understand how they are trying to serve us, and work together with them to foster a more adaptive, healthier lifestyle.

Anxiety

Generalized anxiety and social anxiety are understood as parts' responses to feelings of fear. These parts attempt to control the external environment through managing social impressions, perfectionism, and rumination to secure a sense of safety. IFS can help clients reconnect with a more secure feeling of safety in their bodies, so these parts can be relieved of their responsibilities.

Relationship Issues

Relationship issues are often caused by emotional dysregulation, conflict avoidance, diffuse boundaries, and/or childhood attachment wounds that are being reenacted in present-day intimate relationships. IFS provides a structure to bring stability and security to our inner worlds, which strengthens our ability to manage conflict in our intimate relationships.