Internal Family Systems: Exploring the Sum of Our “Parts” for Mind-Body Health
If you’ve ever felt like part of you wants to change something while another part holds you back, you’re not alone. Internal Family Systems (IFS) therapy is a structured way to understand those inner conflicts and work through them. Developed by Dr. Richard Schwartz, IFS is now recognized as an evidence-based approach that’s been used to treat trauma, anxiety, depression, and even physical health conditions such as chronic pain and autoimmune disease [1,2,3].
Understanding “Parts” Work
IFS therapy is based on the idea that our minds are made up of different “parts.” Each part has its own role, emotions, and history. These parts are not a problem, but rather they’re protective. Many develop in response to life experiences, especially difficult ones.
· Manager parts work to keep life orderly and prevent emotional pain.
· Exile parts carry old wounds, like sadness, shame, or fear.
· Firefighter parts jump in to help us cope when things feel overwhelming—often by distracting us with things like food, alcohol, or avoidance.
At the center is what IFS calls the Self. The calm, grounded, and compassionate part of us that can help guide and heal the other parts of us. The goal of therapy is to help you connect with your Self and build a more cooperative relationship with your parts [1].
Clinical Applications
IFS has been shown to help with a range of emotional concerns, including trauma, depression, and anxiety. One study found that adults with a history of childhood trauma that received IFS therapy had a significant reduction in PTSD symptoms [3].
For people living with depression, IFS therapy has shown promise. In a recent study, women who participated in a short-term IFS group program reported noticeable improvements in their mood and a reduction in emotional distress. Many participants shared that the process helped them understand themselves better and feel less stuck in negative thought patterns [2].
Although IFS is primarily known as a therapy for emotional well-being, its impact can extend to physical health as well. Many people dealing with chronic conditions like autoimmune disease or ongoing pain notice that when emotional stress is addressed, physical symptoms often become more manageable.
Given how closely the mind and body are connected, this benefit is not surprising. In clinical settings, IFS has been used as part of whole-person care to help reduce not just emotional distress, but also the physical burden that comes with it [2].
Using IFS to Support Real-Life Health Goals
Many people know what they “should” be doing to support their health—eating well, exercising, getting enough sleep—but they still feel stuck. That’s often because different parts of them have different priorities. IFS helps make sense of this and offers tools to shift unhelpful patterns from the inside out.
Rather than pushing through resistance or relying on willpower alone, IFS offers a more sustainable approach by reducing internal conflict and increasing self-compassion. It supports the kind of mindset that allows healthy changes to stick, especially when paired with nutrition, movement, and stress-reduction strategies.
At Synergy Private Health, we focus on supporting sustainable lifestyle change by considering the emotional, behavioral, and social factors that shape health, not just physical symptoms.
Emotional and behavioral patterns often shape health choices, and models like IFS help us understand why lasting change can feel so difficult. Self-compassion and internal awareness are just as essential as nutrition, movement, and sleep strategies.
We believe long-term health is built when both mind and body are supported. That’s why our team is committed to whole-person care, helping you make meaningful and realistic changes that last.
Interested in Learning More About IFS?
If you’re curious about how Internal Family Systems therapy works in real life, or how it can support healing from trauma and improve emotional health—don’t miss our upcoming event:
Internal Family Systems: An Introduction to the Impact of Trauma and How to Heal
Featuring Dr. Kristina Harter of 1A Wellness Thursday, May 15th at 12:30 PM
In honor of Mental Health Month, Dr. Harter will introduce the core principles of IFS and Trauma-Informed Therapy. You’ll learn how these innovative approaches can help you better understand your inner world, navigate emotional stress, and begin to shift long-standing patterns. Whether you’re new to therapy or simply interested in mind-body approaches to healing, this is a great opportunity to explore tools that can support both emotional and physical well-being.
References:
1. Schwartz, R. C. (2001). Introduction to the Internal Family Systems Model. Oak Park, IL: Trailheads Publications.
2. Shadick, N. A., Sowell, N. F., Frits, M. L., Hoffman, S. M., Greenberg, J., & Schwartz, R. C. (2013). A randomized controlled pilot study of Internal Family Systems therapy for rheumatoid arthritis. The Journal of Rheumatology, 40(12), 2031–2038. https://pubmed.ncbi.nlm.nih.gov/23950186/
3. Anderson, F. S., Sweezy, M., Schwartz, R., & Lyon, D. (2021). A pilot study of Internal Family Systems therapy for adult survivors of childhood trauma. Journal of Aggression, Maltreatment & Trauma, 30(9), 1026–1044. https://doi.org/10.1080/10926771.2021.2013375