Internal Family Systems Therapy: A Compassionate Approach to Treating Anxiety and Depression

Author: ​Tarika Kinyon

I. Introduction
     In recent years, Internal Family Systems (IFS) Therapy has emerged as a powerful and compassionate approach to mental health treatment. Originally developed by Dr. Richard Schwartz, IFS offers a framework for understanding and healing the complex inner parts of ourselves that contribute to emotional distress. Individuals often seek psychotherapy with the intent of changing—rather than accepting—their unwanted behaviors, emotions, or thoughts, but a lack of self-acceptance can actually prevent true, lasting transformation. IFS fosters clients’ acceptance of all parts of the self and helps individuals cultivate a more compassionate internal relationship; as a result, it can be highly effective in treating anxiety and depression. In this blog post, we’ll explore the structure of IFS, the evidence behind it, and its promising potential in advancing the field of psychotherapy. 

II. What Is Internal Family Systems Therapy?
     Dr. Richard Schwartz earned a Ph.D. in marriage and family therapy and later became a therapist and researcher at the Institute for Juvenile Research in Chicago. There, he tried to demonstrate the effectiveness of a cerebral problem-solving therapeutic approach in a study of young individuals with bulimia, which was ultimately unsuccessful. In fact, he noticed that the more he tried to implement these techniques, the more this dangerous bulimic behavior occurred. He began asking clients about what was happening inside themselves, causing them to escalate behaviors. Clients described aspects of themselves as if each had autonomy, could make them do things they did not want to do, and had relationships with other aspects of themselves (Brenner, 2023). 

     Schwartz observed a pattern: interactions between these components of people were like those of family members, therefore leading him to develop the notion of Internal Family Systems. Within the IFS framework, the core of an individual is defined as the “Self.” This is the inner leader and the foundation of who we are, characterized by qualities known as the “8 C’s” that emerge when people access their Self: compassion, calmness, clarity, courage, confidence, creativity, and connectedness. The goal of IFS therapy is to facilitate a relationship between the Self and the subpersonalities of an individual, referred to as “parts.” Parts make up an individual’s internal system and interact inside the mind as if they were individual people, all with different talents, roles, and temperaments. These different roles and functions are distributed into categories:

• Managers: parts aiming to maintain daily functioning and protect the individual from emotional pain by controlling situations and emotions.
• Exiles: parts that hold the painful emotions and memories from past experiences, often from childhood.
• Firefighters: parts activated when triggered by Exiles; attempt to distract from pain through impulsive or harmful behaviors.
• Protectors: include both Managers and Firefighters; work to protect the Exiles from further pain and prevent the individual from experiencing feelings associated with Exiles.

     Schwartz believes people are born with parts, or the potential for parts, and as we mature, these parts emerge in response to lived experiences. Contextual influences, such as stress, trauma, broader socio-cultural factors, and childhood experiences shape the roles these parts take on. Although these parts can lead us to behave in harmful or negative ways, Schwartz emphasizes that parts of people are all inherently valuable and that compassionate conversations with harmful parts can help move them back into their natural, constructive roles. When clients are able to access a state in which they can empathize with their parts that trigger certain behaviors or emotions, such as anxiety or depression, their troubled parts are able to heal. 

III. IFS and Emotional Healing
     One of the most powerful aspects of IFS therapy is its compassionate view of the human psyche. Instead of labeling thoughts or emotions as “bad” or “irrational,” IFS allows clients to understand that symptoms like anxiety or depression often come from parts of us that are attempting to protect or manage our pain. In IFS, anxiety might be seen as the voice of a Manager who tries to prevent failure by keeping us constantly alert. Depression might stem from an Exile part holding deep sadness, shame, or unprocessed grief. These parts carry emotional burdens, but they are not inherently pathological, as traditional psychotherapy suggests. Rather, they are trying to help and protect us, even when their strategies may be harmful or negative. 

     Through IFS, individuals learn to “unblend” from these parts, meaning they are able to challenge the mind’s tendency to self-identify with current thoughts and emotions. One is able to do this by framing their feelings as coming from a part—individuals can thus disengage with overwhelming, all-encompassing emotions and not view them as the Self, but rather as a part of the Self. The goal is not to eliminate these parts, but to get to know them with curiosity and compassion through the Self’s calm, centered, compassionate inner presence that exists within everyone. Only then can individuals begin to heal and guide their parts without becoming overwhelmed by them. This shift from inner conflict to inner connection is often what creates long-lasting solutions to feelings of anxiety and depression.

IV. Research on IFS for Depression and Anxiety
     Haddock et al. (2016), a study on the efficacy of IFS therapy in depression among female college students, found that IFS is a promising alternative to established treatments for depression. In the randomized controlled trial, 37 participants experiencing moderate to severe depression were assigned to 16 weekly IFS sessions or one of three other treatment-as-usual (TAU) conditions, including Cognitive Behavioral Therapy (CBT), Interpersonal Psychotherapy (IPT), and supportive counseling. Results showed that all groups experienced significant reductions in depressive symptoms, with no significant differences between IFS and other treatments. Although there are a few limitations of this study, such as it being a pilot study with a small sample size and short-term follow-up, these findings ultimately suggest that IFS may be just as effective as more widely used therapeutic approaches for treating depression in this population. 

     In addition, IFS is now being explored in online group-based formats, offering more accessible care for populations struggling with trauma-related symptoms, including depression and anxiety. A 2024 pilot study by Comeau et. al (2017) tested a program called PARTS (Program for Alleviating and Resolving Trauma and Stress), which also delivered 16 weeks of AFS-based group sessions and individual support entirely online. Participants included 15 adults with PTSD, many of whom also experienced significant symptoms of anxiety and depression. The results concluded that over half of the participants saw reductions in PTSD severity, and many also reported meaningful improvements in emotion regulation, self-compassion, and decentering—all of which are relevant to managing depression and anxiety. While this study was small and did not include a control group, its findings support the idea that IFS is not only effective in physical settings or in treating trauma but also holds promise for individuals dealing with mood and anxiety symptoms in online settings. 

V. Real-World Application and Accessibility
     One of the most exciting aspects of IFS is how accessible it can be for individuals from diverse backgrounds. IFS offers a flexible approach that meets people where they are, whether that’s in a therapist’s office, an online support group, or even an individual mindfulness practice. In clinical settings, IFS can be integrated into treatment plans as either a stand-alone treatment or alongside other therapeutic approaches. A therapist may use IFS as the primary therapeutic framework or combine it with other techniques, such as Cognitive Behavioral Therapy, to address both symptom management and deeper emotional patterns. Since IFS is trauma-informed and non-pathologizing, it’s especially accessible to individuals who struggle with traditional symptom-focused models. 

     Beyond clinical spaces, IFS concepts are applied in coaching, peer support, and self-help communities. For those who may not have access to therapy, the growing availability of IFS resources—including books, podcasts, online courses, and guided meditations—make it easier than ever to explore IFS. Programs like Mediate Your Life (MYL), created by John Kinyon, offer another accessible path for individuals seeking emotional balance outside of traditional therapy. Integrating principles from both IFS and Nonviolent Communication, MYL coaches individuals on how to mediate internal and interpersonal conflict with empathy and understanding.

     Mainstream media has also taken notice. In a recent NPR article, “Ever Felt So Stressed You Didn’t Know What To Do Next? Try Talking to Your ‘Parts’”, IFS is introduced as an accessible, non-pathologizing way for people to relate to their stress and anxiety. Seth Kopald, a certified IFS practitioner and coach, illustrates a beautiful analogy for the therapy: “You can think of Self as the sun, which is often covered by clouds, i.e., your parts. Remember the sun is always in its full power, even on a cloudy day…. Like clouds parting, we can ‘remove the things that block our light.’” Kopald explains that through IFS, he “tends to live more in the light of [his]self”.

VI. Conclusion
     Internal Family Systems therapy offers a hopeful and empowering approach to healing emotional distress. Rather than fighting against anxiety or depression, or simply medicating symptoms, IFS invites individuals to be curious about the parts of them that carry painful emotions and drive harmful behaviors. As early research continues to support its effectiveness, IFS stands out as a flexible, non-pathologizing model that invites people to relate and connect to themselves with empathy instead of criticism. By listening to our parts, rather than trying to silence them, we can move toward deeper healing. 

REFERENCES
Aubrey, A. (2024, October 27). Ever felt so stressed you didn’t know what to do next? try talking to your “parts.” NPR. https://www.npr.org/sections/shots-health-news/2024/10/25/nx-s1-5055753/parts-work-therapy-internal-family-systems-anxiety  

Comeau, A., Smith, L. J., Smith, L., Soumerai Rea, H., Ward, M. C., Creedon, T. B., Sweezy, M., Rosenberg, L. G., & Schuman-Olivier, Z. (2024). Online group-based internal family systems treatment for posttraumatic stress disorder: Feasibility and acceptability of the program for alleviating and resolving trauma and stress. Psychological Trauma: Theory, Research, Practice, and Policy, 16(Suppl 3), S636–S640. https://doi.org/10.1037/tra0001688 

de Boer, Kathleen, Jessica L. Mackelprang, and Maja Nedeljkovic. 2025. “The Relationship between Symptoms of Complex Posttraumatic Disorder and Core Concepts in Internal Family Systems Therapy.” Clinical Psychologist, February. doi:10.1080/13284207.2025.2467123. 

Brenner, E. G., Schwartz, R. C., & Becker, C. (2023). Development of the internal family systems model: Honoring contributions from family systems therapies. Family Process, 62(4), 1290–1306. https://doi.org/10.1111/famp.12943 

Haddock, S. A., Weiler, L. M., Trump, L. J., & Henry, K. L. (2017). The efficacy of internal family systems therapy in the treatment of depression among female college students: A pilot study. Journal of Marital and Family Therapy, 43(1), 131–144. https://doi.org/10.1111/jmft.12184 

Schwartz, R. C. (2013). Moving from acceptance toward transformation with Internal Family Systems Therapy (IFS). Journal of Clinical Psychology, 69(8), 805–816. https://doi.org/10.1002/jclp.22016