Exploring the Benefits of Internal Family Systems: Therapy for Mental Health Recovery

There was a time when therapists avoided talking about people having multiple parts, afraid it would bring up images of Sybil or John Lithgow in Raising Cain. (Yes, this Gen X therapist rented Raising Cain more than once as a teenager something about it was bizarre yet fascinating.)

Looking back, I wonder what it was that resonated with me. Because, really, don’t we all have that rebellious side that wants to do all the things we "shouldn’t"? And then another part that constantly says, "Be responsible. Do the right thing."

That internal push and pull? That’s exactly what Internal Family Systems (IFS) therapy is all about.

What Is Internal Family Systems (IFS) Therapy?

IFS is based on the idea that we all have different internal parts and they’re not random. These parts have developed over time to support, protect, and help us survive in different ways. Some are highly rewarded and cultivated, shaped by our achievement-driven, success-oriented culture. (Big thanks to my hardworking, perfectionist, “good girl” achiever parts.)

Others formed as survival mechanisms in response to family dynamics, personal trauma, or childhood experiences. (Shoutout to the part of me that learned to always be "fine" and have no needs, or the part that figured out that being invisible was the safest way to exist.)

Healing Through IFS: Why It Matters for Mental Health Recovery

In traditional therapy, we’re often encouraged to "fix" or "get rid of" the parts of ourselves that cause distress whether it’s anxiety, perfectionism, self-doubt, or avoidance.

But in Internal Family Systems therapy, we take a different approach. Instead of suppressing or rejecting these parts, we learn to understand, listen to, and work with them.

IFS helps us see that even the parts of us that seem "problematic" or "dysfunctional" actually have a purpose. Maybe that anxious part is trying to protect you from failure, or the perfectionist part is helping you feel in control. Through IFS, we can create space for self-compassion, emotional healing, and deeper self-awareness.

What Are the Parts That Make Up Your Internal System?

Take a moment to think about the different voices within you. Do you have a part that always pushes for success and achievement? A part that avoids conflict at all costs?

A part that shuts down emotionally when things get tough? Every part of you has a role, a purpose, a story.

IFS therapy can help you explore these internal dynamics, allowing you to heal old wounds, navigate emotions with more ease, and move toward a more balanced, authentic version of yourself.

So, what are the parts that exist within your unique internal system? How have they shaped your thoughts, behaviors, and relationships? Let’s start the conversation.