Internal Family Systems (IFS) Informed Therapy in California
Internal Family Systems (IFS) therapy is a compassionate, non‑pathologizing approach that helps people understand and heal the internal parts of themselves with curiosity and care. Rather than focusing on what’s “wrong,” IFS assumes that the mind is made up of multiple parts (each with its own beliefs, emotions, and strategies) and that these parts can be understood, supported, and integrated.
What is Internal Family Systems aka IFS?
In IFS, we work with the idea that your internal system contains different “parts,” such as protectors, critics, caregivers, or vulnerable younger selves. These parts often develop as responses to stress or past experiences, especially early attachment or trauma. IFS seeks to foster a trusting relationship between the “Self” (a calm, curious core of awareness) and these internal parts, allowing healing and harmony to emerge.
A warm and welcoming space for recognizing and honoring all of your parts
At Tiny Cottage Therapy, therapy is a place to understand all the different sides of you. The ones you feel are helping you towards your goals and the ones that feel like they're hindering your progress. We get to know all these parts of you and work together to get them to support you and bring out authentic inner leadership.
Who does IFS help?
IFS can be especially supportive for dealing with:
Complex trauma or attachment wounds
Persistent self‑criticism or inner conflict
Anxiety, overwhelm, or perfectionism
Difficulty accessing a grounded sense of self
Feeling torn between pressures of what you want and what others expect
What to Expect from IFS Informed Therapy
Understanding Your Inner Parts
Explore how the different voices, motivations, and impulses in your mind work together (or not) to create patterns in your life.
Strengthening Inner Wisdom & Living Authentically
Develop a deeper connection and relationship with your self. Cultivate your inner knowledge and guidance to live a life where you feel confident, capable, compassionate, and curious.
Unburdening Old Beliefs
Learn what drives your deepest fears, criticisms, and beliefs. Unburden yourself from old beliefs to make room for what truly feels like you.
Reducing Inner Conflict
Do you ever feel torn between two different beliefs about who you are? Do you often find yourself thinking in extremes or black-and-white? IFS can help these parts understand each other and quiet inner turmoil.
Getting Started is Easy
01
Book a Free Consultation
Schedule a 15-minute call to see if we’re a good fit, with no pressure.
02
Personalized Therapy Sessions
Engage in sessions tailored to your mental health needs, identity, and goals.
03
Build Lasting Self-Assurance and Self-Confidence
Clients often notice:
Improved emotional regulation
Greater self‑compassion and resilience
More clarity and ease in daily life
Frequently Asked Questions
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IFS focuses on exploring your “parts” and how they interact, rather than only addressing symptoms. It helps you understand inner conflicts and tensions, while also helping you feel more like you’re leading from your authentic self. Sessions incorporate more mindfulness and inner awareness.
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Yes, IFS sessions are typically a combination of conversation and mindfulness-based practices that are paced to your comfort. This approach pairs well with my other therapeutic modalities like somatic work and trauma‑informed practices.
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Yes, I frequently integrate principles from narrative therapy into IFS. Narrative therapy is all about the stories we tell ourselves to understand the world and this is something our parts do as well. Learning what stories our parts are currently telling can help us understand what we need to unburden to move forward.
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Some clients experience shifts in self-awareness or emotional regulation quickly, while deeper integration may take several weeks or months.
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Yes. IFS is trauma-sensitive and allows exploration of difficult experiences safely and at your own pace.
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Yes, sometimes IFS can be confusing to explain in a general sense but it’s very intuitive for clients to use. We already have internal conversations and tensions, even if we don’t think of them that way.
Ready to Begin Parts Work?
If you consistently feel like you’re in inner turmoil between what you feel like you should want and what you actually want, IFS can help you change how your relate to the inner parts of yourself and gain clarity. You don’t have to sort through everything on your own. IFS offers a way for your body and mind to understand who you are today and where you’d like to be in the future.