Does IFS Work?

Internal Family Systems (IFS), developed by Dr. Richard Schwartz, is a compassionate, non-pathologizing psychotherapy model that helps you understand and soften inner conflict—so you can meet your experience with more clarity, steadiness, and self-leadership.

What I mean by “effective”

When people ask whether IFS “works,” they often mean: Will I feel better? Will I stop getting triggered? Will I finally move forward?
Those are valid hopes—and at the same time, healing is rarely a single moment. In my work, effectiveness usually looks like:

  • Less inner friction (fewer “wars” inside)

  • More emotional regulation and steadiness

  • Reduced shame and self-criticism

  • Clearer boundaries and choices

  • A growing ability to stay present with difficult feelings without being overwhelmed

IFS doesn’t force change through willpower. It helps change happen by creating safety and internal trust.

A 60-second overview of IFS

IFS views the mind as naturally made up of different “parts”—protective parts that try to keep you safe, and vulnerable parts that may still carry fear, grief, or unmet needs from earlier experiences.
Beneath these parts is what IFS calls the Self—a grounded, calm inner presence that can relate to your experience with curiosity and compassion.

In sessions, we don’t fight parts or push symptoms away. We listen to what they’ve been trying to do for you, and support your system to release what it no longer needs to carry.

What the research says

IFS has a growing research base. The strongest published evidence to date is in the area of depressive symptoms, where multiple pilot randomized studies show meaningful improvement.
Research on IFS for trauma-related symptoms is also emerging, including published pilot studies indicating reductions in PTSD symptoms and improvements in related distress.

There are also studies exploring IFS-based interventions in health contexts where stress, inflammation, and emotional burden interact with the body (for example, rheumatoid arthritis), showing improvements such as pain/function and mood-related outcomes.

Important note: Research continues to evolve. As with many therapeutic approaches, the most meaningful question is often not “Does it work for everyone?” but: Is it a good fit for you, and can it be delivered safely and skillfully?

Common shifts clients report

While every person is different, here are changes many clients notice over time:

  • Feeling less hijacked by anxiety, overwhelm, or inner pressure

  • More internal space before reacting

  • Greater clarity about needs, boundaries, and choices

  • A softer relationship with painful memories (without forcing exposure)

  • More self-trust and a deeper sense of “I can handle myself”

We move gently. Nothing is forced. Protectors are respected.

IFS can be especially helpful if you…

  • Feel stuck in repeated emotional patterns

  • Experience inner conflict (“Part of me wants this, part of me doesn’t”)

  • Carry shame, self-criticism, or chronic guilt

  • Feel emotionally overwhelmed or shut down

  • Want trauma-informed work that does not rely on pushing through

What IFS is not

  • It isn’t about “thinking positive” or bypassing difficult feelings

  • It isn’t about blaming parents or living in the past

  • It isn’t a quick fix or a performance goal

  • It doesn’t replace medical or psychiatric care when needed

IFS is about integrating your inner world so your life can move forward with more freedom.

How I support you

My work is trauma-informed and designed to be both deep and gentle. Depending on what you need, we may use:

  • Transform Self with IFS — a structured multi-session journey to build inner trust and self-leadership

  • Biofield Tuning — sound-based nervous system support that can complement emotional integration

  • IFIO Couples Work — for relationship patterns that need repair and reconnection

See All Services

Wondering if IFS is right for you?

If you’re curious, the easiest next step is a short complimentary call. We’ll talk about what you’re facing, what you’ve already tried, and whether my approach feels like a good fit.

Book a 30-minute complimentary call

“References”

IFS Institute – Research overview
A curated overview of the current research landscape on Internal Family Systems, including studies and summaries from the IFS Institute.
https://ifs-institute.com/resources/research

Haddock et al. (2017) – Pilot RCT on IFS for depression (PubMed)
A pilot randomized controlled study suggesting IFS-informed treatment may reduce depressive symptoms and improve wellbeing.
https://pubmed.ncbi.nlm.nih.gov/27500908/

Hodgdon et al. (2022) – Pilot study on IFS for PTSD (Taylor & Francis)
An early clinical study exploring IFS for trauma-related symptoms, reporting promising reductions in PTSD-related distress.
https://www.tandfonline.com/doi/full/10.1080/10926771.2021.2013375

Shadick et al. (2013) – RCT of IFS-based intervention in rheumatoid arthritis (PubMed)
A randomized controlled trial examining an IFS-based intervention for rheumatoid arthritis, including outcomes related to pain/function and emotional wellbeing.
https://pubmed.ncbi.nlm.nih.gov/23950186/

A recent online group IFS pilot paper (open access on PMC)
A recent open-access pilot paper exploring IFS delivered in an online group format, contributing to the growing evidence base.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11983591/

Disclaimer:
Trauma-informed coaching and complementary wellness support. Not a substitute for medical or mental-health treatment. If you are in crisis or need urgent help, please contact local emergency services.