Internal Family Systems · Cottonwood Heights & online in Utah
IFS therapy: there are no bad parts
Internal Family Systems (IFS) is an evidence-based therapy that treats your mind as a family of parts with a wise, steady Self at the center. Instead of fighting the parts of you that cause trouble, you learn what they're protecting and help them let go of old burdens.
How IFS sees you
We all have parts. You might notice a critical part that judges you, an anxious part that worries about the future, or a people-pleasing part that fears rejection. These parts are trying to protect you from emotional pain, even when their strategies cause new problems.
IFS describes three kinds of parts:
- Managers try to keep you safe by controlling, planning, and criticizing.
- Firefighters rush in to put out painful feelings with distraction, numbing, or impulsive behavior.
- Exiles are younger parts that carry hurt, shame, or fear from past experiences.
What happens in a session
At your core is your Self: naturally calm, curious, compassionate, and confident. Sessions help you notice a part, get curious about it, and ask what it's afraid would happen if it stopped doing its job.
As protective parts come to trust your Self, they step back and allow access to the wounded parts underneath. Those parts can then release the pain they've carried, a process IFS calls unburdening. Clients often describe feeling lighter, kinder toward themselves, and less reactive.
IFS is gentle and paced by your system. We never force a part to go anywhere it isn't ready to go.
What IFS can help with
IFS has a growing research base and is widely used for trauma, anxiety, and depression.
Anxiety & depression
Understand the worried and hopeless parts instead of being run by them.
Trauma & PTSD
Heal painful memories without having to relive every detail.
Self-criticism & perfectionism
Turn down the inner critic by learning what it's afraid of.
Relationships
Notice the parts that get triggered with partners, family, and coworkers.
Burnout & life transitions
Reconnect with what you want when the striving parts have taken over.
Feeling stuck in therapy
Reach the layers that talk therapy and coping skills haven't touched.
Questions about IFS
Is IFS covered by insurance?
Yes. IFS is a form of psychotherapy, and sessions are billed like any other therapy session. We're in-network with SelectHealth, Regence BlueCross BlueShield, and EMI Health.
How long does IFS therapy take?
It depends on what you're working on. Some people notice shifts within a few sessions; deeper trauma work often takes several months. We'll check in regularly about how it's going.
Does IFS work over telehealth?
Yes. IFS is an inward-focused approach and adapts well to video sessions. Many clients prefer doing it from a comfortable space at home.
Can IFS be combined with ketamine?
Yes, and they complement each other well. Read about ketamine-assisted therapy.
Curious about your parts?
A free 20-minute consultation is a low-pressure way to see whether IFS is right for you.
Book a free consultation