Internal Family Systems

Internal Family Systems Therapy

At Main Line Counseling Partners, Internal Family Systems (IFS) therapy helps people understand the “parts” of themselves that feel stuck, like anxiety, self-criticism, people-pleasing, anger, or shutdown. Instead of trying to silence those parts, IFS helps clients listen to them with compassion and build real internal trust.

IFS is an evidence-informed approach that can be especially helpful when someone feels like, “Part of me wants to change… but another part keeps getting in the way.”

Serving clients in the Greater Philadelphia area, including the Main Line suburbs (Bryn Mawr, Ardmore, and nearby communities).

Providers Who Specialize in IFS

At Main Line Counseling Partners the following providers have advanced training in Internal Family Systems

  • Christina Bair, LCSW: Click HERE to view her bio

  • Teresa Thompson, LPC, ATR-BC: Click HERE to view her bio

  • Michael Silverstein, Ph.D.: Click HERE to view his bio

Depending on the clinician and your goals, IFS may be integrated with other approaches such as CBT, EMDR, mindfulness-based skills, or Gottman-informed couples therapy.

If you’re not sure what approach is right, that’s okay. The first step is talking with someone who can help match you with the right therapist and plan.

Click HERE to Speak with Our Intake Coordinator to Schedule a Consult

Keep reading to learn more about what Internal Family Systems is and to decide whether it might be right for you.

What Is Internal Family Systems (IFS)?

IFS is a therapy model that views the mind as having different “parts.” These parts are normal. Everyone has them.

For example:

  • A part that worries and plans for worst-case scenarios

  • A part that shuts down during conflict

  • A part that criticizes to try to keep you “on track”

  • A part that feels young, hurt, or afraid underneath it all

IFS helps clients learn how to relate to these parts differently—so they don’t have to feel controlled by them.

A key idea in IFS is that underneath our protective reactions, there is a steadier core self—calm, clear, and compassionate. Therapy helps people access that inner steadiness more often, especially in stressful moments.

What IFS Helps With

IFS can be a great fit for people who feel:

  • Anxious or overwhelmed, even when life looks “fine” on paper

  • Stuck in patterns (overthinking, procrastination, people-pleasing, perfectionism)

  • Harsh self-criticism or shame that won’t let up

  • Mood swings or emotional shutdown

  • Trauma-related symptoms, including triggers and hypervigilance

  • Relationship stress, especially when reactions feel bigger than the moment

IFS can be used in individual therapy, and it can also support couples therapy, especially when partners want to understand the protective patterns that show up in conflict.

IFS Isn’t “Woo Woo”

IFS can sound unusual at first because it uses everyday language like “parts.”

But it’s not about having multiple personalities. It’s a structured, respectful way to understand your inner world—so you can make choices from clarity, not from panic or self-attack.

Many clients find IFS practical because it gives them a map:
“What part of me is activated right now—and what does it need?”

What an IFS Therapy Session Looks Like

IFS sessions are typically calm, collaborative, and paced to your comfort level. A therapist may help you:

  • Notice what you’re feeling in the moment (emotion, body sensations, thoughts)

  • Identify the part that’s showing up (like the “inner critic” or “protector”)

  • Understand what that part is trying to do for you

  • Gently work with deeper emotions underneath—without flooding or overwhelm

  • Build new internal skills, so you feel more grounded between sessions

Clients often say IFS helps them feel less at war with themselves.

Common “Parts” People Notice

Here are a few examples clients often recognize quickly:

  • The Inner Critic: “If I push you hard, you won’t fail.”

  • The Pleaser: “If everyone’s happy, you’ll be safe.”

  • The Controller/Perfectionist: “If we do it perfectly, we won’t be judged.”

  • The Numbing Part: “If we don’t feel, we won’t hurt.”

  • The Protector: “If I stay on guard, nothing will blindside you.”

IFS doesn’t try to get rid of these parts. It helps them relax because they don’t have to do their job so intensely anymore.

FAQs About IFS Therapy

Do I have to talk about my childhood?

Not necessarily. Internal Family Systems can explore the past when it’s helpful, but it can also focus on what’s happening right now, especially in patterns that cause anxiety, self-doubt, or relationship triggers.

What if I feel skeptical?

That’s common. Many people start unsure and end up appreciating how practical IFS feels once they experience it. Your therapist will start where ever you want to start, and move at a pace that feels comfortable for you.

Is IFS only for trauma?

No. It can help with trauma, but it’s also great for everyday stress, confidence, decision-making, boundaries, and emotional regulation.

How long does IFS therapy take?

It depends on your goals. Some people notice meaningful changes in a few months, while others use IFS longer-term to deepen self-trust and healing.

Will it be online or in person?

Both. We offer IFS therapy both online for clients who live in the state of Pennsylvania, and in person at our office in Bryn Mawr, PA.

Get Started with Internal Family Systems Therapy in the Philadelphia Main Line Area

  • Request a consultation to find an IFS-informed therapist who fits your needs. You’ll start by talking to our intake coordinator, and then you may request a free consult with Christina Bair, Teresa Thompson, or Dr. Michael Silverstein.

Note: This page is for informational purposes and is not a substitute for medical advice or emergency services. If you’re in crisis, call 988 or go to your nearest emergency room.