If you’re curious about Internal Family Systems (IFS) therapy, you may be looking for something that goes beyond insight alone. Perhaps you’ve talked things through before, yet still feel weighed down by patterns that haven’t fully shifted. You might sense there’s more happening beneath the surface and want a way to understand it with care, without judgment or the feeling that something is wrong with you.
IFS therapy offers a compassionate, non-pathologizing way to turn inward and listen to what’s been carrying the load. Rather than trying to fix or override parts of you, the work focuses on building a respectful relationship with your inner world, allowing old wounds to soften, clarity to emerge, and your natural strengths to come forward. Over time, many people find this leads to a deeper sense of wholeness and change that feels genuine and lasting.
Hi, I'm Suzanne Cross, LCSW
I work with people who have spent time in therapy and still feel something isn’t fully shifting, as well as those who are newer to therapy and want a trauma-focused, well-paced place to begin. I offer a relational, collaborative approach to Internal Family Systems (IFS) therapy. Our work focuses on helping you turn toward your inner world with curiosity and compassion, rather than trying to fix or override parts of yourself.
If you’re carrying the weight of past experiences, noticing patterns that haven’t shifted, or longing to feel more connected to yourself and others, IFS offers a thoughtful, evidence-based path forward.
I welcome you to reach out to learn more or schedule a consultation.
What is IFS?
Internal Family Systems (IFS) therapy acknowledges that each of us are made up of different parts, each with its own feelings, beliefs, and memories.
By getting to know your parts through compassionate, inner dialogue, you can gain insight into how your parts influence your thoughts and behaviors, leading to greater emotional balance and well-being.
The overall goal of IFS therapy is to help you connect with and empower your core Self - the part of you that is calm, compassionate, confident, and centered.
How Does IFS Therapy Work?
Imagine your mind as a family with various members, each with their own needs and emotions. Some of these parts might be wounded or in conflict, affecting how you feel and act. IFS therapy helps you connect with these inner parts, listen to their stories, and understand their roles.
By doing so, it helps to balance and harmonize these parts, which can lead to profound changes in how you experience and manage emotions. This approach also recognizes that our thoughts and feelings are closely tied to our brain and body, and by addressing these connections, IFS therapy can support both mental and physical well-being.
Can IFS Therapy Help You?
IFS is a wonderful approach for people who seek a compassionate, exploratory approach to healing. It can help you understand and heal different parts of yourself, especially if you feel stuck in emotional patterns or past trauma. IFS therapy:
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Encourages self-compassion and deep self-awareness
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Helps heal trauma by addressing wounded inner parts
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Reduces inner conflict and promotes internal harmony
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Supports emotional regulation and personal growth
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Works well for people who feel overwhelmed by emotions or repeating patterns
MEET YOUR "PARTS"
What are "parts" in IFS therapy?
In IFS therapy, the concept of "parts" refers to the various aspects or voices within you that influence your thoughts, feelings, and behaviors. These parts can be thought of as distinct inner personalities or roles, each with its own set of experiences and functions. Understanding these parts is helpful for addressing internal conflicts and fostering emotional healing. The following categories help to describe the different roles these parts play in your inner world:
Protector Parts
These parts of you step in to shield you from emotional pain or stress. They often take on roles like being overly cautious or keeping you hyperaware, aiming to keep you safe from harm based on past experiences.
Firefighter Parts
When you’re overwhelmed or in distress, firefighter parts act quickly to distract or soothe you. They might engage in behaviors that provide immediate relief, such as eating or shopping, to manage intense feelings.
Wounded Parts
These parts hold onto past hurts or traumas and can influence your emotions and reactions. They carry the pain from earlier experiences and may feel vulnerable or sensitive in certain situations.
Self-Energy
At the heart of IFS therapy is your Self-energy, which represents your core self—compassionate, calm, and wise. This energy helps you connect with and heal your parts, guiding them towards greater harmony and integration.
OUR APPROACH
What does an IFS session look like?
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Parts Mapping and Exploration
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In an IFS therapy session, you'll start by identifying and mapping out the different "parts" of yourself, such as the inner critic, caretaker, or wounded child. This process involves understanding the roles and functions of these parts and how they influence your thoughts and emotions. By mapping these parts, you gain insight into their dynamics and how they interact within your internal system.
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Connecting with Self
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An IFS session emphasizes engaging in internal dialogue with your different parts, focusing on helping you connect with your core Self, a compassionate and grounded aspect of your being. The therapist guides you in distinguishing this Self from your various parts, fostering a sense of inner calm and clarity. This connection allows you to approach your internal issues with empathy and objectivity.
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Healing and Integration
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You'll work on facilitating healing and integration among your different parts. Through guided dialogue and therapeutic techniques, you’ll address internal conflicts, release burdens, and integrate positive aspects of each part. The goal is to achieve a harmonious internal balance and enhance overall emotional well-being.
Frequently Asked Questions About IFS
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