The Power of IFS Therapy
Healing from Within: How Internal Family Systems Therapy Transforms Mind and Body
3 min read
Have you heard of Internal Family Systems (IFS) but aren’t sure why it’s worth exploring? IFS is one of the therapy modalities offered at Downtown Somatic Therapy. In this blog post, we’ll review what’s unique about IFS and how it can help you understand the different "parts" of yourself. them. By fostering healing and harmony between your parts, IFS can transform both your mental and physical well-being, offering a path to deeper self-awareness and balance.
Internal Family Systems Therapy (IFS), created by Dr. Richard C. Schwartz, is an approach to understanding ourselves that is deeply human. At its core, IFS is about more than just addressing emotional wounds; it’s about fostering a deep sense of connection and wholeness—both emotionally and physically. It invites us to see our minds not as a single, unified entity but as a system of parts—each with its own story, its own wounds, and its own desire to protect us. “These ‘parts’ carry the weight of our emotional pain, often in ways that strive to keep us safe but sometimes keep us stuck,” says Gina Campanella, therapist at Downtown Somatic Therapy. IFS creates a framework to a relationship with these parts by paying attention to the body and the mind, and is grounded in compassion, where healing is possible.
One of the most amazing aspects of IFS is how it translates emotional healing into physical well-being. Many times our bodies let us know something is wrong through sleep disturbances, GI issues, headaches, fatigue, tension in our chest or shoulders - the list goes on. Imagine the parts of yourself that you’ve kept hidden away—the ones burdened with unresolved trauma, intense emotion, and fear. IFS doesn’t push these parts aside; instead, it invites them to the table, offering understanding and compassion. And in that space of connection, something transformative happens: as these parts begin to heal, the tension, stress, and physical pain they’ve carried can start to melt away. The body, it turns out, is as much a part of our healing journey as the mind.
Increased self-awareness is another gift of IFS. By getting curious about the interplay of our internal parts, we begin to cultivate a deeper sense of self-compassion. We learn to make choices that honor our true selves and reflect our values. This self-awareness isn’t just about knowing ourselves better; it’s about tuning into our bodies, noticing how they respond to emotions, and learning to process those emotions in ways that are healthy and life-affirming.
The ultimate goal of IFS is to bring all these parts into a place of harmony and balance. It’s about fostering a relationship with each part—no matter how exiled, angry, or scared—so that they can work together instead of pulling us apart. And as we cultivate internal harmony, we often find that our physical health improves too. As our bodies relax, symptoms of chronic stress lessen, and we begin to experience a sense of calm and well-being. When our inner world is more peaceful, our outer world, relationships, work life etc. improves.
“As our bodies relax, symptoms of chronic stress lessen, and we begin to experience a sense of calm and well-being.”
IFS also offers practical somatic tools that help us achieve greater self awareness. One such tool is body scanning—a practice where we gently do a mental scan of our bodies for areas of tension or discomfort. A therapist may ask, “where do you feel that in or around your body?” or “how does this part show up? Is it a feeling, does it have a shape/color?” Gina Campanella, a therapist at Downtown Somatic Therapy says, “It’s all about slowing down and noticing. You'd be surprised how clearly people begin to experience these parts and recognize when and how they show up.” This isn’t just about noticing physical sensations; it’s about connecting those sensations to the parts of us that need attention and care. Grounding exercises like deep breathing or mindfulness are also central to IFS. These practices help us stay present, calm our nervous systems, and create a safe space to engage with our most vulnerable parts.
Working with an IFS trained therapist, can help guide you to learn how to do that. One client reflected, “Once I heard what this part needed me to know about it, and appreciated what it was trying to do, it stopped creating chaos.” By understanding and integrating our internal parts, we can create a life that feels balanced, fulfilled, and aligned with who we truly are. The somatic benefits of IFS remind us that healing is not just a mental journey—it’s a full-body experience. Through this practice, individuals not only enhance their capacity for self-healing but also cultivate a deep sense of inner peace and balance.
“The somatic benefits of IFS remind us that healing is not just a mental journey—it’s a full-body experience.”
If you're ready to explore these parts of yourself, consider working with an IFS-trained therapist at Downtown Somatic Therapy who can guide you on this transformative journey. Your path to a more harmonious, fulfilled life may be more attainable than you think.