IFS Therapy NYC
Internal Family Systems Therapy in New York
WHEN EVERY PART OF YOU IS TIRED FROM HOLDING IT ALL TOGETHER
You wake before the alarm. For a moment there’s quiet, then the mental checklist starts: projects, messages, deadlines. You tell yourself you’ll stretch or breathe, but instead you open your laptop. One quick task turns into an hour of tabs, half-finished thoughts, and that steady hum of pressure that never really goes away.
You move through the day organized, reliable, responsive, holding it all together. From the outside, you look fine. Inside, it feels like you’re constantly negotiating between parts of yourself: the one who pushes, the one who pleases, the one who just wants to rest.
You’ve done therapy before. You understand your patterns. But the noise hasn’t quieted. You try to unwind with music, a show, maybe a workout. But part of you still feels stuck, like insight alone isn’t enough to bring the relief you’ve been hoping for.
That’s often what brings people to IFS therapy. It offers something deeper: a way to listen to yourself differently. Instead of managing symptoms or trying to change your thoughts, we slow down and meet what’s happening inside with curiosity and compassion.
If you’re in New York and looking for a more connected, embodied approach to healing, IFS therapy in NYC can help you feel at home within yourself again.
HOW IFS THERAPY HELPS YOU COME HOME TO YOURSELF
In our work together, we slow down and listen to what your inner world is trying to say. I’ll help you connect with the parts of you that protect, perform, or please, so you can meet them with compassion instead of exhaustion.
IFS therapy isn’t about fixing you. It’s about helping every part of you feel understood so you can live with more ease, presence, and self-acceptance.
Every part of you deserves to be heard and understood. Your IFS therapy journey starts with a free consultation, where we’ll discuss what healing and self-trust can look like for you. Click below to begin.
IFS is
Evidence-based and holistic
Empowering and sustainable
Non-pathologizing and compassionate
Creative and flexible
Effective in creating lasting results
If you’re ready for things to feel lighter and more possible, I’d love to connect.
I’m Hilary, an IFS Therapist in NYC
I’m an IFS therapist in New York who helps young adults and professionals feel more grounded in themselves and their relationships. Many of my clients can explain their patterns beautifully. They know why they react the way they do, but they don’t feel any different inside.
My work is grounded in Internal Family Systems (IFS), a gentle, evidence-based approach that trusts your system’s natural ability to heal. I’m drawn to IFS because it doesn’t try to fix what’s “wrong.” Instead, it helps you listen inward with curiosity and care, so the parts that have been working so hard can finally feel seen and supported. IFS gives us a way to slow down, meet the parts that are working so hard, and create the kind of internal shift that insight alone hasn’t been able to reach.
Clients describe me as calm, steady, and deeply present, qualities that help them feel safe enough to explore their inner world. I listen closely and ask thoughtful questions that invite curiosity toward the parts of you that are often overlooked or misunderstood.
I’ve seen how powerful it is when someone reconnects with the calm, steady Self within them, the part that knows how to lead with clarity and care. From that place, change doesn’t feel forced; it feels natural, like coming home to yourself. That’s where real, lasting healing begins.
Contact me today for a free 15-minute phone consultation for IFS therapy in NYC to see if this is the right fit for you.
You Don’t Have to Keep Managing Everything Alone
If you’ve been living in overdrive, wondering why relief never sticks, therapy can be a space to slow down and listen inward. Together, we’ll support the parts of you that are ready to stop carrying everything alone.
Build trust with every part of who you are
Frequently Asked Questions about IFS Therapy in New York
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
