Internal Family Systems in Washington, D.C. and Virginia
IFS heals anxiety, depression, and trauma in a way talk therapy can't
Maybe your mind feels like it’s always at war—one part of you wants peace, while another keeps dragging you back into old patterns of fear, shame, or doubt. Traditional talk therapy often only scratches the surface, but Internal Family Systems (IFS) goes deeper, offering a powerful way to address the root causes of your struggles.
IFS helps you recognize that you’re not just “broken” or “flawed”—you’re dealing with different parts of yourself that are stuck in past pain. These parts—like the inner critic, the anxious part, or the inner child—are often trying to protect you in ways that can leave you feeling disconnected, stuck, or overwhelmed. In IFS, you’ll learn to identify, understand, and work with these parts, bringing them into balance so that you can finally feel whole.
What’s powerful about IFS is that it’s not just about talking through your issues. It gives you a framework that’s incredibly accessible and practical, helping you gain deep insight during and outside of therapy sessions. You’ll feel more in control of your emotions, more compassionate with yourself, and more empowered to create lasting change.
You don’t have to navigate this alone—you're ready for a change, and IFS can help you get there.
What is Internal Family Systems?
-
IFS (Internal Family Systems) is a powerful therapy approach developed in the 1980s by Dr. Richard Schwartz. It’s based on the idea that we all have different “parts” inside us—like the perfectionist, the inner critic, or the anxious part—that influence how we think, feel, and act. These parts often mean well but can leave us feeling stuck or overwhelmed.
IFS helps you get to know these parts, understand their roles, and heal the deeper wounds they might be protecting. The goal? To create more self-compassion, emotional balance, and a stronger connection to your authentic self. It’s especially helpful for working through anxiety, depression, and past traumas, so you can feel more inspired, confident, and whole.
-
Yes, IFS is different—and it’s one of my favorite approaches as a therapist. What I love about IFS is that it’s non-pathological—it doesn’t focus on labeling or fixing “problems,” but instead sees the different parts of you (like the inner critic or the perfectionist) as parts of your whole self, each with their own positive intent. In fact, it’s a really compassionate approach that empowers you to reconnect with your inner wisdom and lead your healing process.
Of course, I’m here to guide you through it, supporting you as you explore and understand these parts, but you’re in control of your healing journey. It’s also important to note that IFS moves away from the traditional, often colonized, “fix-it” mentality of therapy, and instead centers the belief that everyone has the ability to heal themselves from within. It’s deeply personal, decolonized, and focused on self-compassion.
If traditional talk therapy has felt limiting or overly focused on “pathology,” IFS offers a fresh, non-judgmental way to make meaningful, lasting change.
-
Yes, IFS is highly effective for trauma and anxiety because it works by healing the parts of you that carry old wounds, fears, and self-doubt. Rather than just talking about your problems, IFS helps you understand and transform these inner parts, allowing you to release trapped emotions and break free from negative patterns. This process fosters self-compassion, emotional balance, and confidence, helping you feel more grounded, inspired, and ready to move forward in both your personal and professional life.
-
Absolutely! IFS can really help with self-esteem and silencing that harsh inner critic. If you're constantly battling perfectionism or negative self-talk, IFS helps you understand where those voices are coming from and why they’re so loud. It’s all about connecting with the parts of you that feel stuck or self-critical, and learning how to treat yourself with more kindness and compassion. As you heal these parts, you’ll feel more confident, inspired, and ready to move forward—without the constant pressure or self-doubt.
Top 5 Ways IFS Can Help You Heal and Feel Better:
Quiet the Inner Critic: With IFS, you’ll finally be able to silence the constant self-criticism and perfectionism that’s holding you back. You’ll feel more at peace with yourself, able to show up confidently without second-guessing every move.
Let Go of Past Pain: IFS helps you connect with the parts of yourself that carry old wounds—whether from childhood or past relationships—and let them go. You'll feel lighter, freer, and less weighed down by past experiences that no longer serve you.
Embrace Self-Compassion: Instead of beating yourself up for not doing enough, you’ll learn to treat yourself with the same kindness you give to others. This will help you break out of the cycle of burnout and perfectionism, and finally feel good about who you are.
Stay Calm Under Pressure: With IFS, you’ll understand and manage your emotions in a healthier way. You’ll feel more centered and in control—even during stressful situations—making work and relationships feel easier.
Unleash Your Creative Energy: IFS helps you reconnect with your true self—the part of you that’s confident, creative, and ready to thrive. You’ll feel more inspired and energized to pursue your goals and passions without fear or hesitation.
By healing old wounds and gaining a deeper understanding of yourself, IFS helps you build a more balanced, fulfilling life—personally and professionally.
No more feeling overwhelmed or drained.
It’s time to let go of what’s holding you back and start feeling more confident and inspired.
FAQs about Internal Family Systems
-
In an IFS therapy session, we’ll start by explaining how the process works, so you never feel rushed or overwhelmed. I’ll walk you through the model in detail, and you’ll have a clear understanding of how it can help. We’ll explore the parts of you driving self-criticism, perfectionism, or unhelpful behaviors. You’re welcome to bring specific issues to the session, like daily irritations or intrusive thoughts, but that’s not required. IFS is often integrated with other therapies like EMDR or Sensorimotor Psychotherapy, giving you a comprehensive approach to healing. You’ll take things at your own pace, with plenty of support along the way.
-
Yes, IFS therapy is both safe and effective for long-term healing. It’s a compassionate, non-judgmental approach that allows you to heal at your own pace, without feeling pressured or talked at. By addressing the parts of you driving self-criticism and perfectionism, IFS helps release emotional blocks and build lasting self-compassion. It’s a powerful, empowering therapy that fosters deep change, helping you feel more grounded, confident, and inspired over time. If you’ve felt stuck in traditional therapy, IFS could be the breakthrough you’ve been looking for.
-
The length of IFS therapy varies, but many clients see significant progress in a relatively short time—sometimes even after just one intensive session. Extended sessions allow for deeper, faster healing by addressing the root causes of self-criticism, negative behaviors, and perfectionism. When combined with therapies like EMDR or Sensorimotor Psychotherapy, the healing process can be even more effective and expedited. While the exact timeline depends on your unique needs, IFS offers a powerful way to create lasting change, helping you feel more confident and inspired in your life and work.
In-person therapy in Washington, D.C.
Virtual Therapy: Healing from the Comfort of Home
Life is busy, and carving out time for therapy can feel like just another stressor. That’s why I offer virtual therapy—a flexible, accessible option designed to fit seamlessly into your routine.
Imagine settling into your favorite chair, a warm drink in hand, your pet by your side, and starting our session from the privacy of your own space. Many clients find it easier to open up when they’re in a familiar environment, free from the pressures of commuting or worrying about being seen at a therapy office.
Virtual therapy offers all the same benefits of in-person sessions, with added convenience and confidentiality. You can save time, avoid transportation hassles, and focus entirely on your healing. Our sessions will be held over a secure, HIPAA-compliant video platform, ensuring your privacy and safety every step of the way.
