WHITE TURTLE PLLC
What Is IFS Therapy?
Internal Family Systems (IFS) is a powerful, evidence-based therapy that helps people explore and heal their inner world. Based on the idea that the mind is made up of different “parts,” IFS provides a structured way to:
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Identify and understand inner conflicts that cause emotional distress.
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Heal wounded parts that carry unresolved trauma.
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Develop Self-leadership—a state of deep clarity, confidence, and inner peace.
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Rather than seeing certain emotions or behaviors as problems to be fixed, IFS recognizes that all parts of us—even the ones that cause pain—are trying to help in some way. Through this process, we learn to approach ourselves with curiosity, compassion, and understanding rather than self-judgment.
Benefits of IFS
IFS is for anyone who feels stuck in patterns of self-doubt, emotional overwhelm, or inner conflict. It provides a structured way to understand, heal, and integrate the different parts of yourself, allowing for greater emotional balance and self-trust. Many people find that IFS helps them:
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Quiet the inner critic and develop self-compassion.
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Heal deep-seated trauma and emotional wounds by working with protective and wounded parts.
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Feel more connected to themselves and others, improving relationships and self-awareness.
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Regulate emotions and move through anxiety, fear, and sadness with greater ease.
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Cultivate self-trust and inner peace, reducing patterns of self-judgment and inner conflict.
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IFS is particularly effective for:
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Trauma & PTSD – Healing protective parts that carry trauma responses.
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Anxiety & Depression – Understanding and supporting the parts of you that hold fear, sadness, or shame.
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Childhood Wounds & Attachment Trauma – Reparenting younger parts that didn’t receive the care they needed.
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Self-Criticism & Inner Conflict – Learning to work with the inner critic instead of battling it.
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By approaching all parts of ourselves with curiosity instead of fear, IFS fosters deep personal growth and self-acceptance—allowing you to move through life with greater clarity, confidence, and ease.
How IFS Therapy Works
IFS helps you explore your internal world through a structured, supportive process:
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1. Identifying Your Inner Parts
We all have different inner parts—some hold wounds, some act protectively, and some help us function in daily life. Together, we identify and listen to these parts without judgment.
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2. Understanding the Role of Each Part
Every part of you exists for a reason, even if its methods are painful (like self-criticism or avoidance). Instead of fighting these parts, IFS helps you understand their intentions and begin building a relationship with them.​
​3. Accessing the Self
At the core of IFS is the belief that everyone has a Self—a wise, compassionate, and grounded presence that can guide the healing process. As you connect with this Self, you become more centered, calm, and in control of your emotional world.
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4. Healing and Integration
Once protective parts feel heard and understood, they can relax their roles. This creates space to heal wounded inner parts, leading to greater emotional freedom and self-leadership.
IFS is not about getting rid of parts—it’s about creating harmony between them, so you can live with more clarity, confidence, and peace.
The Power of Combining EMDR + IFS
As a therapist, I strongly believe that healing requires more than just processing trauma—it requires a deep sense of internal safety and self-connection. That’s why I integrate Internal Family Systems (IFS) and Eye Movement Desensitization and Reprocessing (EMDR), but always with IFS as the foundation before beginning EMDR.
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EMDR is an incredibly powerful tool for processing trauma, but diving into trauma work too quickly can feel destabilizing if the nervous system isn’t prepared. That’s where IFS plays a crucial role—it helps you develop a strong internal foundation, self-trust, and emotional regulation skills before we begin trauma reprocessing.
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By prioritizing IFS first, we:
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Build a relationship with protective parts – Before processing trauma with EMDR, it’s important to understand and work with the parts of you that might resist or feel afraid of revisiting the past. These parts are not obstacles—they’re trying to protect you. With IFS, we create a sense of safety by helping these parts feel seen, heard, and supported.
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Develop emotional regulation skills – EMDR moves distressing memories through the nervous system, which can sometimes bring up unexpected emotions. IFS helps ensure that you have the tools to stay within your window of tolerance, so EMDR processing happens at a safe and manageable pace.
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Ensure long-term integration – Healing isn’t just about processing the past—it’s about creating lasting internal change. IFS helps anchor new perspectives and self-compassion, making the shifts from EMDR more sustainable.
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Once this solid foundation is in place, EMDR becomes even more effective. Instead of feeling overwhelming or rushed, trauma processing can unfold in a way that feels safe, supported, and deeply healing. By combining these approaches in a thoughtful way, we ensure that healing isn’t just fast—it’s lasting.