IFS Therapy at Hold Space Counseling
You are not broken—you are beautifully complex.
Have you ever said something like, “Part of me wants to move forward, but another part of me is scared”? Or “A part of me knows I’m okay, but another part feels stuck in the past”?
That’s where IFS therapy (Internal Family Systems) begins—with the understanding that we are made up of many different parts, and all of them have a purpose. At Hold Space Counseling, we use IFS to help you build a more compassionate, connected relationship with all the parts of yourself—especially the ones you’ve been trying to ignore, silence, or fix.
This isn’t about eliminating parts of you. It’s about healing the ones that are carrying burdens—and uncovering the wise, calm, grounded Self that’s already inside you.
What Is IFS Therapy?
Internal Family Systems (IFS) is a gentle, evidence-based therapy model that views the mind as made up of different “parts” that all have their own roles, emotions, and needs. These parts might include:
Protectors that help you avoid pain (like perfectionism, people-pleasing, or shutting down)
Exiles that carry wounds from past experiences (like shame, fear, or sadness)
Managers that keep life structured, orderly, and controlled
Firefighters that react when you're overwhelmed (like numbing, anger, or avoidance)
IFS therapy helps you get to know these parts—not to judge or “fix” them, but to understand why they’re there and how they’ve been trying to help you, even in ways that might feel painful or confusing.
At the core of the IFS model is the belief that you also have a Self—a calm, curious, compassionate inner leader that can help your parts feel seen, safe, and supported.
What Can IFS Help With?
IFS is powerful for working with a wide range of emotional and relational challenges, including:
Complex trauma and PTSD
Anxiety and depression
Perfectionism and self-criticism
Grief and inner emptiness
Childhood emotional neglect
Shame and low self-worth
Inner conflict or indecision
Body image struggles
Codependency or boundary issues
Identity exploration and life transitions
IFS is especially helpful if you’ve ever felt like you’re “at war” with yourself—like one part of you is trying to grow while another part keeps pulling you back. We help you make sense of those inner dynamics, so you can move forward with more self-understanding and inner harmony.
What Happens in an IFS Therapy Session?
IFS therapy is deeply experiential. In session, we’ll invite you to slow down, tune inward, and notice what’s happening inside—without judgment. We might ask questions like:
“Can you notice the part of you that’s feeling anxious right now?”
“What does that part want you to know?”
“How does your Self feel toward that part?”
We help you connect with each part from your Self, the centered place within you that can hold curiosity, care, and clarity.
As you develop relationships with your parts, they begin to relax. Many of them are carrying burdens they took on years ago—beliefs like “I’m not safe” or “I’m not enough.” Through IFS, these parts can be unburdened and invited into new roles in your life.
Why Clients Love IFS at Hold Space Counseling
Non-pathologizing: You’re not broken—you’re protecting, adapting, surviving. We hold your complexity with care, not judgment.
Empowering: You learn to trust your own inner wisdom and reconnect with the Self energy that’s always been there.
Trauma-Informed: We move at your pace, and we don’t force anything. Every part is treated with respect.
Gentle, Deep Work: IFS invites healing that goes beyond surface-level symptom relief—it reaches the roots.
Whether you’re new to therapy or have done a lot of inner work already, IFS can meet you where you are and support you in going deeper.
Begin IFS Therapy at Hold Space Counseling
You don’t have to push parts of yourself away to find peace. You can invite them in, listen to what they need, and begin to lead your life from a place of greater compassion, balance, and wholeness.
Reach out today to schedule your first appointment.
All parts of you are welcome here—and we’ll hold space for each one.