IFS Therapy: Connecting with Every Part of You

Internal Family Systems (IFS) therapy offers a compassionate, structured way to work with the different parts of yourself — the ones that protect you, the ones that carry pain, and the ones that still hold your deepest hopes and strengths.

Rather than trying to get rid of symptoms or force change from the outside, IFS helps you create lasting transformation by building real relationships within your internal system.

If you’ve ever felt like you’re battling against yourself — torn between different feelings, stuck in old patterns, or overwhelmed by emotions that don’t seem to make sense — IFS therapy offers another way forward.

What Is Internal Family Systems Therapy?

IFS is based on the idea that we are made up of many different "parts," each with its own feelings, needs, and roles. Some parts protect you through control, perfectionism, avoidance, or criticism. Other parts carry pain from past experiences — like sadness, fear, shame, or anger.

At the core of it all is your Self: the calm, compassionate and creative centre that can heal and lead your inner system.

In IFS therapy, we create space for all of these parts to be seen and heard — without judgment, without rushing, and without forcing them to change before they're ready.

The goal isn’t to get rid of parts — it’s to help them shift naturally once they feel safe, understood, and supported.

You can read more about IFS on the IFS Institute’s website. IFS is an evidence-based form of psychotherapy – here is a comprehensive list of scientific studies on IFS.

IFS Therapy Can Support You If You:

  • Feel torn between conflicting emotions or decisions

  • Struggle with anxiety, self-doubt, or self-criticism

  • Notice patterns of burnout, avoidance, or perfectionism

  • Carry emotional wounds from past experiences

  • Want to deepen your self-connection and self-trust

  • Long for more freedom and ease in your internal world

How We’ll Work Together

In sessions, we’ll move at a pace that is comfortable for all your parts.

You’ll learn how to connect with your protective parts with curiosity instead of judgment — and how to build trust with the deeper parts of you that carry pain.

As these relationships deepen, you'll likely find that symptoms and struggles naturally soften, without needing to force yourself into change.

This is not a quick-fix approach — it’s a sustainable, respectful way of healing that honours every part of who you are.

You already have everything you need inside you.

IFS therapy is a process of reconnecting with yourself — one part at a time.

When your parts feel heard, understood, and supported, change doesn't have to be forced — it happens naturally from within.

If you’re curious about starting this work, I offer online IFS therapy for sensitive, neurodivergent, and deep-thinking clients across Sweden, the UK, Denmark, Norway, and internationally.

You’re welcome to set up a free 15-minute consultation to see if this approach feels right for you.