internal family systems
“The Self is the healer within. It knows exactly what each part needs and how to bring about healing and harmony.”
Dr. Richard Schwartz
find clarity
what is ifs?
Internal Family Systems (IFS), created by Dr. Richard Schwartz, is an evidence-based therapeutical modality based on the theory that we are made up of many inner “parts,” all guided by a core, compassionate Self.
Often these well-meaning parts take on protective roles—trying to shield us from discomfort, but ultimately leaving us feeling more stressed and disconnected from our authentic selves.
As your coach, I’ll help you meet these parts with compassion and curiosity, so they can soften and step back. Together, we gently part the clouds so your Self—the steady sun within—can shine through, guiding you toward balance, authenticity, and ease.
the science of healing
old dogs can learn new tricks
When we approach our inner parts with curiosity and compassion rather than judgment, the brain rewires itself, forming new neural pathways for healing and growth.
Research shows that IFS can:
Calm the brain’s alarm system by quieting the amygdala, the center of fear and threat.
Strengthen emotional regulation by activating the prefrontal cortex, helping you respond with more clarity and choice.
Rewire old patterns through memory reconsolidation, updating painful stories with new experiences of safety and compassion.
Build resilience by helping your parts work together, creating new neural pathways for balance and confidence.
what are parts?
In IFS, “parts” are the different inner voices, feelings, and roles that make up your personality — like the critic, the planner, or the hurt child. None of them are bad; each is trying to help protect you from feelings of discomfort and pain.
Managers vs. Firefighters
In IFS, Managers are proactive protectors that try to prevent you from feeling pain — like the perfectionist who keeps everything in order or the inner critic who pushes you to do better — while Firefighters are reactive protectors that rush in during emotional emergencies, like overeating, binge-watching TV, or lashing out in anger to quickly put out the “fire” of overwhelming feelings.
What is Self?
In IFS we look for signs of Self energy associated with the 8 C’s (calm, curiousity, connectedness, compassion, courage, confidence, creativity, and clarity). When one or more of these feelings are present, Self is shining through.
What conditions does IFS help?
IFS works with the whole system — mind, body, and emotions — so it can support healing and growth whether you’re facing anxiety, major life changes, career transitions, relationship challenges, struggles with self-love, or simply seeking more balance and ease.
Are your thoughts are stuck on repeat?
You might be blending with a part. Take this quiz to learn techiques to bring harmony to your inner system
transformation through ifs
success story
“Working with Mary has been a truly transformative experience. From the very first session, she made me feel comfortable, safe, and understood in a way that immediately put me at ease. Her ability to seamlessly blend coaching with IFS created a breakthrough for me that I hadn’t experienced in traditional therapy. Mary is not only highly skilled and professional, but she is also deeply caring and gifted in the way she guides the process. The insights I’ve gained through our work together have been profound, and I feel more connected to myself than ever before. I can’t recommend her enough.”