Internal Family Systems (IFS) Therapy in New York City, NY, Massachusetts and Colorado

Soften the inner critic, calm protectors and lead with self compassion
In person in NYC/Brooklyn • Teletherapy across New York State, Massachusetts and Colorado

Is This You?

  • You feel torn, one part wants to rest and another pushes harder

  • A harsh inner critic or anxious part runs the show

  • You people please, avoid conflict or shut down in relationships

  • Shame and old beliefs (“It was my fault,” “I’m too much”) keep looping

  • You understand your patterns but can’t change them alone

IFS in Plain English

Internal Family Systems (IFS) is “parts work.” It assumes we all have different inner parts (e.g., a critic, a perfectionist, a people pleaser, a protector). Each part is trying to help, but often these defense mechanisms can backfire. In IFS we build access to your Self, the calm, compassionate core of you, so protectors can relax and vulnerable parts can heal.

What IFS Sessions Look Like

  1. Mapping Your Inner System: We get to know key parts, what they protect and what they need from you.

  2. Building Self Leadership: We practice relating to parts with curiosity and compassion, not argument or frustration.

  3. Unburdening: When it’s time, we help parts release old roles and beliefs so they’re not stuck in the past.

  4. Integration: We set simple practices that help Self stay in the lead during real life stress.

When I Blend IFS

If specific memories keep spiking your system, we may weave in EMDR so protectors can relax and change holds. For intimacy concerns, parts work pairs well with EFT (bonding/repair) and sex therapy practices; it also partners well with ACT to turn insight into daily action.

  • It can include caring for young parts, but IFS is a structured model for your whole inner system.

  • Yes. It’s gentle and effective, especially paired with EMDR when high charge memories are present.

  • CBT changes thoughts/behaviors; IFS changes your relationship with the parts driving them. We can combine both.

FAQs

Helpful Next Pages

Curious how parts work calms anxiety and perfectionism in daily life? See Anxiety, Stress & Burnout and ACT. For a combined trauma pathway, see Trauma Therapy (EMDR).

Location & Access

In person in New York City/Brooklyn. Teletherapy anywhere in New York State and Colorado.

Ready When You Are

You are not broken, your system is protecting int the way it knows how. Let’s help your Self lead.
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