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Internal Family Systems
IFS focuses on helping you notice and understand the parts of you that show up in different situations
Internal Family Systems in Toronto and across Ontario
Internal Family Systems, often referred to as IFS, is a therapeutic approach that understands the mind as made up of different “parts,” each with its own role, emotions, and intentions. These parts are not signs of something being wrong. They are natural and protective responses shaped by life experiences.
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IFS is based on the idea that everyone has a core Self that is calm, compassionate, and capable of healing. Therapy helps you access this Self and build a more understanding relationship with the different parts of you.
How IFS works
IFS focuses on helping you notice and understand the parts of you that show up in different situations. Some parts may be critical, anxious, angry, or withdrawn. Others may work hard to keep you safe, in control, or connected to others.
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Rather than trying to get rid of these parts, IFS helps you listen to them with curiosity and compassion. As parts feel understood and supported, they often soften, allowing deeper healing to occur.
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This approach is gentle, respectful, and non-pathologizing.
Is IFS right for you?
IFS may be a good fit if you want to develop a more compassionate relationship with yourself, understand internal conflicts, or heal from trauma in a gentle and respectful way.
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During an initial consultation, we can explore whether IFS or another therapeutic approach feels most aligned with what you are seeking.
What IFS looks like in therapy
IFS sessions involve slowing down and paying attention to your internal experiences. Therapy supports you in noticing thoughts, emotions, and body sensations as expressions of different parts.
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You are always in control of the pace. There is no pressure to revisit memories or emotions before you are ready. The focus is on building safety, trust, and self-leadership.
Over time, IFS can help reduce internal conflict, increase self-compassion, and strengthen a sense of clarity and inner balance.
What IFS can help with
IFS is commonly used to support individuals experiencing trauma, anxiety, depression, self-criticism, emotional dysregulation, and identity-related concerns.
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It can be especially helpful if you feel conflicted within yourself, stuck in internal battles, or frustrated by patterns that repeat despite insight and effort.
IFS at Hedefa Psychology Clinic
At Hedefa Psychology Clinic, IFS is offered within a trauma-informed and culturally responsive framework. Parts are understood within the context of your lived experience, relationships, culture, and identity.
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IFS is often integrated with CBT, DBT, ACT, EFT, and psychodynamic approaches to support both emotional depth and practical change. Therapy is collaborative and adapted to your needs.
