When All the Parts Speak at Once: An Invitation into IFS...

Understanding the Many Parts That Live Within You

The other day, I sat down at my desk to start a project I’d been putting off.

One part of me was ready to dive in: “Let’s be productive and finally check this off the list!”

Another part chimed in:“But what if it’s not good enough? Maybe you should research a little more first.”

And then another whispered:“Honestly? I just want a snack and a nap.”

Three minutes in, I hadn’t written a word — but I was already hosting an entire inner conversation.

If this sounds familiar, you're not broken. You're human. We all have many different parts inside of us, each with its own voice, agenda, and need. Internal Family Systems (IFS) therapy helps us understand those inner voices—not as distractions or flaws, but as valuable parts of who we are.

So... what is IFS therapy?

IFS is a model of therapy that views the mind as made up of distinct parts — inner voices or sub-personalities that take on different roles to help us navigate life.

Some parts are protectors.

Some carry wounds.

Some try to help us feel safe, seen, or successful — even if their strategies aren’t always helpful anymore.

IFS helps us build relationships with these parts, and strengthens our connection to our Self — that calm, compassionate, grounded center that can lead with clarity and care.

A few common parts you might recognize:

• The Inner Critic, keeping you in check

• The Overachiever, who doesn’t know how to rest

• The Caretaker, who always puts others first

• The Shut Down Part, who checks out when life feels overwhelming

• The Inner Child, who still longs for softness, safety, and playful joy

• The Maximizer, who always wants to turn everything into an opportunity

Each part has its own history, fears, and hopes. IFS isn’t about getting rid of parts — it’s about getting to know them. Here's a fun video clip to help you conceptualize parts work.

What makes IFS different?

Many therapeutic models focus on managing symptoms.IFS focuses on building relationships — with every part of you.

IFS believes:

• Every part has a positive intent, even if its methods are extreme or outdated

• No part needs to be exiled or silenced

• You are not your parts — you are your Self, your true inner leader

• Healing happens when parts feel seen, heard, and supported

  
  

What does IFS look like in therapy?

In IFS sessions, you might:

• Gently identify your different parts

• Notice when and why certain parts show up

• Develop curiosity instead of judgment

• Unburden parts carrying pain or old protective roles

• Cultivate Self-energy — calm, clarity, compassion, and confidence

It’s like holding an inner family meeting — but this time, nobody gets shut out.Everyone gets a seat at the table. And you get to lead.

Why this matters

So many of us carry invisible tension: One part striving. One part freezing. One part people-pleasing. One part quietly longing for rest. IFS offers a language for that experience.It helps us turn inward, not to control or “fix” ourselves — but to connect.

When you get to know your parts, you can begin to lead them — instead of letting them lead you.

Curious to explore more?

IFS can help whether your inner parts are loud, quiet, confusing, or beautifully complex.

If you’d like to explore this work together, you can read more about my approach here or reach out for a consultation.