IFS Therapy: A Gentle Map to Inner Healing
You’re not broken. You’re just made of many parts.
If you’ve ever thought,
“Part of me wants to move forward… but another part is terrified,"
you’re already speaking the language of Internal Family Systems (IFS).
IFS therapy starts with a gentle truth: we are not one single “self,” but a system of parts, each with its own feelings, memories, and intentions. These parts aren't mistakes. They’re attempts to protect you, keep you safe, or help you survive.
And when they’re heard, not shamed, they begin to soften.What is IFS?
Internal Family Systems (IFS) is a trauma-informed, evidence-based therapy model developed by Dr. Richard Schwartz. It sees the mind as an inner ecosystem made up of different “parts,” guided by a central Self.
These parts fall into three broad groups:
Managers: Prevent pain. Often perfectionist, controlling, avoidant, or self-critical.
Firefighters: Distract from pain. Might binge, lash out, dissociate, or numb.
Exiles: Carry the original wounds. Often young, vulnerable, and hidden away.
And then there’s the Self—the wise, calm, clear centre of you. IFS believes everyone has access to this Self.
IFS therapy helps you build a relationship with your parts from this grounded place, rather than being overwhelmed or hijacked by them.
A real-life example
Let’s say you keep avoiding a difficult conversation.
One part feels angry and wants to speak up.
Another is terrified of rejection.
A third tries to keep the peace at all costs.
IFS doesn’t force a decision. Instead, it helps you get curious about each part:
What are they afraid would happen if they didn’t do their job?
How long have they been carrying that burden?
What would they need to feel safe enough to relax?
Over time, these parts learn they don’t have to protect you alone. Your Self can lead.
What makes IFS different?
IFS doesn’t diagnose or pathologise.
It doesn’t rush.
It doesn’t try to fix you, because it doesn’t see you as broken.
Instead, it offers a clear and compassionate map to:
Understand your inner conflicts
Build emotional trust with yourself
Heal wounds carried by younger parts
Make decisions from clarity, not fear
Whether you’re navigating anxiety, people-pleasing, grief, trauma, or simply feeling stuck, IFS creates space.
Space to pause. To listen. To breathe.
To lead yourself home.
Therapy as a safe inner meeting place
At A New Chapter, IFS therapy is offered online for clients across Australia and Asia. You don’t have to be in crisis to benefit.
Often, it’s the quiet overwhelm, the invisible grief, the subtle inner conflict that brings people to this work.
You deserve a space where all your parts are welcome.
🕊️ Book a free 15-minute connection call
Explore other articles:
When Your Inner Critic Sounds Like the Voice of Reason
Boundaries as an Act of Self-Honour
