IFS (Internal Family Systems)
Therapy in NYC

Internal Family Systems (IFS) is a therapeutic approach that understands the mind as having different parts, each with its own feelings, perspectives, and roles. For example, you might notice a part of you that strives for perfection, another that fears rejection, or another that wants to withdraw when things feel overwhelming.

IFS views these parts as meaningful rather than inherently problematic. Even the parts that contribute to distress or patterns you want to change may be trying to protect you in some way. Through IFS, you can begin to understand these parts, explore what they need, and approach them with greater curiosity and compassion. As these parts feel more understood and supported, they can begin to let go of old protective roles and discover new ways of responding that feel more helpful and aligned with who you are today.

IFS therapy involves getting to know the different parts of yourself and understanding how they influence your thoughts, emotions, behaviors, and relationships.

With your therapist's support, you can begin to notice which parts show up in different situations, what they may be responding to, and what they are trying to protect you from.

Over time, this process can help you approach your inner experiences with greater curiosity and compassion. Rather than automatically reacting to a feeling or pushing it away, you may begin to understand it and choose how you want to respond.

The number of sessions varies depending on your goals, experiences, and what you hope to explore.

Some people begin therapy with a particular challenge, such as self-criticism, relationship difficulties, or recurring emotional patterns. Others want to develop a deeper understanding of themselves and their inner world over time.

You and your therapist can work together to identify what feels important to explore and check in on your progress as therapy continues. There is no single timeline for developing a more connected relationship with yourself and others.

IFS can involve exploring vulnerable emotions, painful experiences, and parts of yourself that may have been carrying difficult feelings for a long time. This can sometimes bring up strong emotions, but you do not need to explore everything at once.

An important part of the IFS process is approaching your inner experiences with curiosity, compassion, and care. In IFS, each part’s consent, readiness, and sense of safety are respected. You and your therapist can work together to build trust with your parts, honor their boundaries, and move at a pace that feels manageable, allowing each part the time, space, and support it needs.

IFS may be helpful if you struggle with self-trust, self-criticism, have difficulty understanding your emotional reactions, or notice patterns in your relationships that you want to change.

It can be especially relevant if you find yourself wanting closeness but fearing vulnerability, putting others' needs before your own, or feeling frustrated when you respond in ways that don't reflect how you want to show up.

You don't need to be familiar with the concept of parts to begin. Schedule a consultation to explore whether IFS feels like a good fit.

IFS sessions are $220 per session. We are currently out of network providers. We provide super bills for clients paying out of pocket, getting reimbursed through their work, or using their out-of-network insurance benefits (if you are unsure if you have these, you can ask your insurance directly). We also provide sliding scales depending on financial needs.

No. You don't need to share every detail of your past to begin IFS therapy.

You can start by exploring what you're experiencing in the present, including the thoughts, emotions, and patterns that show up in your daily life and relationships. As you get to know different parts of yourself, you and your therapist can decide together what feels appropriate to explore more deeply.

You remain an active participant in the process, and your boundaries, comfort, and readiness matter.