Internal Family Systems Therapy

in New York City and New York State

What is Internal Family Systems Therapy?

 

Internal Family Systems (IFS) is a gentle, evidence-based approach that helps you understand and heal the different “parts” of yourself—such as the inner critic, the caretaker, or the anxious protector—that develop in response to life’s challenges. Rather than trying to get rid of these parts, IFS helps you relate to them with curiosity and compassion, creating more balance, clarity, and self-leadership. This process supports deep healing from within and fosters greater emotional freedom and self-acceptance.

Why Clients Choose IFS Therapy in New York

IFS therapy helps you access the calm, compassionate core within you, so you can lead your life—not your anxiety, perfectionism, or self-doubt.

 

  • You look “put together” on the outside but feel anxious, overwhelmed, or stuck inside.

  • You’re tired of overthinking, people-pleasing, or pushing yourself to meet impossible standards.

  • You notice parts of you that compete—one striving for control while another just wants to rest.

  • You want to quiet the inner critic and feel more balanced, confident, and connected to yourself.

LEARN MORE

Why IFS Therapy Works

  • Evidence-based and holistic

    IFS is supported by research showing it helps calm both emotional and physical stress by working with the mind and body together.

  • Empowering and sustainable

    You’ll learn tools you can continue using on your own, so progress doesn’t depend solely on therapy sessions.

  • Non-pathologizing and compassionate

    IFS views all parts of you with understanding rather than labels, making it a safe and approachable method for anyone.

  • Creative and flexible

    It can be integrated with mindfulness, somatic work, or creative arts therapies for a more personalized process.

  • Meaningful results

    By getting to the root of what’s driving your struggles, IFS often leads to deep and lasting change—sometimes more quickly than traditional talk therapy.

GET IN TOUCH

Frequently Asked Questions about IFS Therapy in New York

  • You’ll be guided to notice how different parts of you show up (for example, a part that criticizes or a part that avoids). Over time, you learn to “unblend” from those parts, listen to what they’re trying to protect you from, and help them feel safe. The goal is for your core Self (calm, compassionate, clear) to lead more in your life.

  • IFS is especially useful for anxiety, self-criticism, emotional overwhelm, recurring inner conflict, and relational wounds. It can also support people healing from past emotional injuries or patterns that keep repeating.

  • Sessions usually begin with checking in: how you feel, what’s showing up internally. Then you and I will gently explore a part that’s activated—asking curious questions to get to know yourself from a different lens. There’s no rush. Your pace, safety, and well-being guide the process.

  • There is no fixed timeline. Some people notice small shifts (like gentler self-talk or more calm) after a few sessions. More complex patterns or deeper healing often take more time. The pace is intentional and collaborative, not forced.

  • Absolutely. IFS can complement approaches like CBT, ACT, somatic, or trauma-informed therapy. The parts work you do with IFS can deepen and enrich whatever tools you choose.

  • You don’t have to “do IFS perfectly.” Curiosity, patience, and willingness to notice are more important than getting it “right.” If confusion, frustration, or resistance comes up, those often indicate a part or boundary needing care. We’ll navigate them together.

  • Not at all. While IFS is powerful for healing deeper wounds, it’s equally valuable for anyone seeking more self-awareness, emotional balance, or freedom from internal conflict.

  • Reach out for a free consultation. I’ll answer your questions, explain how I use IFS in my work, and help you determine whether it’s a good fit for your needs.