IFS therapy is talk therapy based on a theory that everyone’s personality contains multiple “parts,” or sub-personalities, that need space to speak, grieve, and heal. It may help conditions like PTSD.

Internal Family Systems (IFS) therapy is a type of talk therapy that may help people whose trauma has affected their personality and internal dialogue.

Though research on the technique is limited, it may be helpful for people with certain conditions.

Keep in mind that due to its emphasis on sub-personalities, it’s not generally recommended for conditions like schizophrenia or dissociative identity disorder, as it may negatively affect people with these conditions.

Here’s what to know about IFS therapy, including potential concerns and past controversies.

Internal Family Systems (IFS) therapy is a unique form of talk therapy that involves working with a professional to let the various aspects of yourself speak and interact.

The goal is to understand yourself on a new level and heal, eventually revealing the pure, compassionate, authentic “Self” beneath all those competing, chattering thoughts.

The creator of IFS, Richard Schwartz, believes that giving these “parts” space to rant, rave, or grieve can lead to lasting inner harmony. These parts make up the “internal family” that gives the therapy its name.

Internal family sub-personalities

While doing talk therapy, Schwartz noted that most of his clients with trauma, addiction, or eating disorders had conflicting aspects of their personality, which he believed was a response to the hardships they had endured.

For instance, one “part” of a client with an eating disorder might feel obsessed with their body image, while another aspect might snap back that they’re being superficial.

After observing patterns in their personality parts for some time, Schwartz found that a few key sub-personalities emerged that seemed central across people. He labeled and defined them as:

Managers

Managers try to take control. They might order the person not to become too close to others, for instance.

Though the underlying intent is protection, the manager’s demands often do more harm than good. For example, the manager might constantly criticize the person’s appearance or performance in a never-ending quest for improvement.

Exiles

These parts of the personality have been suppressed due to hurt, humiliation, fear, or shame. Managers often work hard to keep exiles “incarcerated,” Schwartz explained.

Firefighters

As hard as managers try to contain exiles, sometimes their trauma comes flooding out. When this happens, Schwartz says, firefighters jump to the rescue.

Firefighters tend to be impulsive and “douse the flames” with tactics intended to numb or suppress the volatile emotions.

According to Schwartz, common firefighter activities include:

They may also include purging and restrictive behaviors, self-harm, or high risk activities.

Self

The true Self emerges when the other parts are brought together.

Schwartz noticed that if he could gently guide all of his clients’ parts, they would eventually stop arguing, competing, and stifling each other. He calls this process “unburdening.”

Amid the silence, a new voice always emerged, he said: the Self.

Unlike the clearly wounded managers, exiles, and firefighters, the Self consistently exhibited what Schwartz calls the eight C’s of self-leadership:

  • calmness
  • clarity
  • curiosity
  • compassion
  • confidence
  • courage
  • creativity
  • connectedness

This true self also exhibits what Schwartz calls the five P’s:

  • presence
  • patience
  • perspective
  • persistence
  • playfulness

According to Schwartz, when the true self is eventually revealed and becomes the key voice, people typically feel significant relief. They finally feel like themselves again.

According to a 2021 review of the therapy, the practice draws upon techniques from:

While the therapy may vary from client to client, specific tasks may include:

IFS therapy is generally recommended to treat issues like:

IFS therapy is not recommended for people with the following health conditions:

  • schizophrenia
  • dissociative identity disorder
  • borderline personality disorder

It’s best to talk with a healthcare professional before starting IFS therapy to determine if it may be a good fit.

Research on IFS is very limited. Here’s what the studies say:

  • A small 2016 pilot study involving 37 college women with depression found IFS therapy to be as effective as traditional treatments like cognitive behavioral therapy (CBT) and interpersonal therapy in reducing depression symptoms.
  • A small 2021 pilot study involving 17 adults with PTSD and a history of multiple childhood traumas found IFS therapy significantly decreased PTSD and depression symptoms.
  • A small 2024 pilot study involving 13 adults with PTSD who completed therapy online found that 53% of participants experienced a 10-point reduction on a clinician-administered PTSD scale after 24 weeks of group and individual IFS sessions.

Some issues and possible risks involving IFS therapy include:

  • Malpractice: In 2011, a woman sued her former psychologist and treatment center in Missouri for malpractice. The woman says her therapist brainwashed her to believe she was a member of a satanic cult and had multiple personalities. Others came forward with similar experiences from the same treatment center. The suit has since been settled.
  • The risk of false memories: A client’s “parts” may start to create false traumatic memories under undue pressure from the therapist.
  • Contradictory conditions: This therapeutic technique is best used for people without conditions like schizophrenia, dissociative identity disorder, or borderline personality disorder. The emphasis on sub-personalities could potentially exacerbate symptoms like paranoia, confusion, and dissociation for people with these conditions.
  • Current lack of empirical evidence: There are only a few studies on IFS. The effectiveness of IFS hasn’t really been proven.

IFS therapy is a relatively emerging treatment. If at any point you feel uncomfortable during treatment, you’re free to stop. Your sense of safety, well-being, and mental health are paramount.

Seek immediate help if you are experiencing severe mental health symptoms

If you need to talk with someone right away, help is available:

The official IFS Institute has a directory of certified IFS practitioners.

You can also use the American Psychological Association’s Psychologist Locator to find a therapist in the United States. Though there’s no specific way to search for IFS therapy, you can inquire with therapists individually to see whether they offer it.

You can also request a referral from your primary care physician or another mental health professional. Since IFS therapy is not a mainstay treatment like CBT, keep in mind that not every therapist will feel equipped to offer it.

Because a good client-therapist bond is central to this treatment, you can also talk with a therapist you trust to see whether they’re comfortable implementing some IFS therapy techniques in your sessions.

If IFS is unavailable near you, you can find other talk therapy options.

Online therapy through Richard Schwartz’s IFS website, which is based in London, costs £150, or about $202, per session.

You may be able to find another therapist in the U.S. who offers this type of therapy.

Many insurance plans cover mental health services, including talk therapy. If your plan provides coverage for mental health services, it will likely cover IFS therapy if billed as psychotherapy.

Most government-provided insurance plans under Medicare and Medicaid usually cover mental health therapy.

But it’s important to note that not all therapists accept insurance.

You’ll need to verify that:

  • the specific practice accepts your insurance
  • your insurance covers the service

You can usually determine this by contacting the number on the back of your insurance card and asking the therapist’s office before your appointment.

If you do not have insurance or your plan does not cover IFS therapy, the national average for a therapy session paid in cash is $143.26. However, your costs may be more or less depending on:

  • your location
  • the therapist
  • the length of your session
  • how many sessions you receive

IFS therapy may require specific training and certification. Therapists who offer it may potentially charge more.

IFS therapy aims to take a compassionate, holistic approach to healing via engaging all parts of your personality in talk therapy. Though empirical evidence is limited, it’s designed to be particularly effective for treating conditions like PTSD, eating disorders, and addiction.

If you have a condition like schizophrenia, dissociative identity disorder, or borderline personality disorder, a therapy approach such as CBT may be better for you, but talk with a mental health professional to learn more.