In-person in woodinville, WA & online

Internal family systems

Specialized therapy for teens & adults

You’ve tried traditional talk therapy, but something still feels unresolved- like different parts of you are in conflict, keeping you stuck in patterns you can’t seem to break.

You’re still struggling with:

Feeling torn between different parts of yourself.
Old emotional wounds that won’t seem to heal.
Overwhelming self-criticism or anxiety

Feeling torn between different parts of yourself—one part wants change while another resists, leaving you feeling stuck.

Old emotional wounds that won’t seem to heal—exiled parts hold onto pain from the past, despite your efforts to move forward.

Overwhelming self-criticism or anxiety—protector parts work hard to keep you safe but may be causing stress, burnout, or emotional exhaustion.

IFS can help you reconnect with your core Self, heal wounded parts, and create harmony within, allowing you to move forward with greater clarity, confidence, and inner peace.

Through IFS, you’ll learn how to approach your inner world with curiosity and compassion, rather than judgment or frustration. By recognizing that different parts of you have protective roles—such as the inner critic trying to prevent failure or an anxious part working to keep you safe—you can begin to understand their deeper intentions. This shift in perspective fosters self-acceptance and reduces internal conflict, creating space for genuine healing.

IFS also helps you access and heal the exiled parts of yourself that carry painful emotions from past experiences. These parts, often hidden away to protect you from overwhelming feelings, can resurface in ways that disrupt your life, such as through emotional reactivity, avoidance, or self-doubt. By gently guiding these parts toward healing, IFS allows you to release burdens from the past and cultivate a sense of wholeness.

Ultimately, IFS empowers you to lead from your core Self—the calm, compassionate, and confident part of you that can support and guide all your inner parts. As you strengthen this connection, you’ll find that life’s challenges become more manageable, relationships improve, and you experience a greater sense of balance and fulfillment.

The science of Internal Family Systems (IFS) is rooted in neuroscience, attachment theory, and systems thinking. Research suggests that IFS helps regulate the nervous system by fostering self-compassion and reducing internal conflict, which can lower stress and enhance emotional resilience. Studies using fMRI scans have shown that self-led healing in IFS can activate brain regions associated with emotional regulation and integration, such as the prefrontal cortex. Additionally, IFS aligns with polyvagal theory by helping individuals shift from a state of fear or dysregulation to one of safety and connection. As an evidence-based approach, IFS has been shown to be effective in treating trauma, anxiety, depression, and other mental health challenges, offering a powerful path to lasting transformation.
IFS sessions are a collaborative and experiential process where you’ll be guided to explore your inner world with curiosity and compassion. Rather than just talking about your struggles, you’ll connect with different "parts" of yourself—such as protectors, exiles, and firefighters—to understand their roles and needs. With the therapist’s support, you’ll work toward building a relationship with these parts, helping them feel heard and ultimately leading them toward healing. Sessions often involve guided visualization, mindfulness, and dialogue with your parts, allowing you to access your core Self—the calm, compassionate, and confident center of your being. Over time, this process fosters deep emotional healing, self-leadership, and inner harmony.
IFS can help by providing a structured yet compassionate way to understand and heal the different parts of yourself that may be causing emotional distress or inner conflict. Many struggles—such as anxiety, self-doubt, trauma, or unhealthy patterns—stem from protective parts that are working hard to keep you safe, even if their methods are no longer serving you. Through IFS, you’ll learn to approach these parts with curiosity rather than judgment, helping them release burdens from the past and allowing your core Self to lead with clarity and confidence. This process fosters emotional balance, deeper self-awareness, and a greater sense of inner peace, making lasting transformation possible.