Exploring Therapeutic Methods: A Friendly Guide from a Therapist (Part 1)

There are many ways to heal, and no two journeys look exactly the same. What works for one person may not be the right fit for another, which is why therapy is not a one-size-fits-all experience. Finding an approach that aligns with your needs, experiences, and values can make all the difference in feeling supported and understood throughout the healing process.

In this ongoing series, I’ll be walking you through some of the most commonly used therapeutic modalities in a way that is simple, supportive, and easy to understand. The goal is to help demystify therapy and offer insight into the different approaches you might encounter along the way. In a previous post, we explored EMDR (Eye Movement Desensitization and Reprocessing). Today, we’ll take a closer look at another powerful and compassionate approach: Internal Family Systems (IFS).

Internal Family Systems is based on the idea that our minds are made up of different “parts,” each with its own perspective, emotions, and role. Some parts work hard to protect us, others hold pain or difficult experiences, and some help us function in our day-to-day lives. At the centre of it all is what IFS refers to as the Self: a calm, grounded, and compassionate core that has the ability to lead with clarity and care. Healing happens by helping the Self connect with and understand these parts, rather than trying to silence or eliminate them.

IFS can be helpful for a wide range of concerns, including anxiety, overthinking, shame, self-criticism, trauma, PTSD, depression, and that feeling of being stuck or internally conflicted. Many people find relief in realizing that their struggles are not flaws, but signals from parts of themselves that are trying to help in the only ways they know how.

In an IFS session, you are gently guided to notice and explore these inner parts with curiosity and compassion. For example, you might become aware of an anxious part and begin to understand what it is afraid of or what it is trying to protect you from. The work is never about getting rid of parts, but about building a healthier relationship with them so they no longer have to work so hard.

One of the reasons people are drawn to IFS is its deeply respectful and non-pathologizing nature. Every part is seen as having a purpose, even if its strategies no longer feel helpful. By understanding and supporting these parts, many people experience greater self-compassion, emotional balance, and a stronger sense of inner harmony.