Grigore Counselling & Associates
IFS
Meet Your Inner Team, Heal from Within.
Feel torn between parts of yourself or stuck in self-sabotage? IFS helps you uncover inner harmony and lead with calm, clarity, and confidence.
Internal Family Systems
- Identify and heal emotional wounds from childhood or past experiences
- Foster inner harmony, self-compassion and emotional resilience
- Resolve internal conflicts and feel more authentic, balanced, and empowered
Clarity
Balance
Healing
Empowerment
How Does IFS Work?
Internal Family Systems (IFS) therapy is a type of psychotherapy that views the mind as made up of different “parts” or subpersonalities, each with its own unique perspectives, feelings, and roles. These parts are seen as normal aspects of the human psyche, but they can sometimes become imbalanced or take on extreme roles due to past experiences, especially trauma. Here’s an overview of how it works:
1. The Core Premise:
IFS sees the mind as composed of “parts” (subpersonalities) and a core “Self” that is calm, wise, and compassionate.
Parts include:
- Managers: Prevent emotional pain (e.g., perfectionism).
- Exiles: Hold past wounds and pain.
- Firefighters: Distract from pain (e.g., through impulsive behaviors).
2. The Goals of IFS Therapy:
- Understand and identify your parts and their roles.
- Build a compassionate relationship between Self and parts.
- Heal wounded parts by releasing burdens.
Restore balance so Self leads the system.
3. How a Session Might Look:
- Identify and connect with an active part.
Learn its role and intentions. - Access the Self to approach the part with compassion.
- Facilitate the healing and transformation of the part.
4. Key Principles:
- All parts are welcome: Every part has a positive intention, even if its methods are maladaptive.
- The Self is the healer: The therapist helps you access your Self to guide the process.
- Non-pathologizing approach: Parts are not “bad” or “broken”—the goal is integration, not fixing.
IFS Can Help With...
Anxiety
Depression
Trauma
& PTSD
Substance Abuse
& Behaviours
Relationship
Challenges
Self-Image &
Eating Disorders
Chronic Pain &
Physical Symptoms
Anger &
Emotional Regulation
Self-Esteem
& Identity
IFS Fast Facts
Our Expert IFS Therapists...
Dr. Cindi Saj
PhD, MSW, RSW
**$200 Per Hour** | Children | Adolescents | Teens | Adults
EMDR | IFS | CBT | DBT | Hypnosis | Yoga | SFBT
ADHD | Anxiety | Trauma | Spirituality |
Sleep...
English
Simone Olinek
MACP, RP, CCC
**$200 Per Hour** | Adults (18+)
EMDR | Polyvagal Theory | Schema Therapy | IFS
Complex PTSD | Trauma | Veterans | First Responders...
English
FAQ
Most frequent questions and answers
What is IFS typically used for?
Internal Family Systems (IFS) is a therapeutic approach that helps individuals understand and heal their internal psychological “parts” and foster self-leadership. It is often used to treat a range of mental health concerns, including:
- Trauma & PTSD
- Anxiety & Depression
- Eating Disorders
- Substance Abuse & Compulsive Disorders
- Relationship Issues
- Self-Esteem & Identity Issues
- Chronic Pain & Physical Symptoms
- Anger & Emotional Regulation
Even if you don’t have a diagnosed mental illness, IFS can be a helpful tool for personal growth and development. IFS is versatile and can be integrated with other therapeutic modalities, making it suitable for individuals with a wide range of needs.
If my therapist does IFS with me, does it mean they think I have Multiple Personality Disorder (Dissociative Identity Disorder)?
No, most likely not. On the contrary, the basis of IFS is that everyone has multiple “parts” of their personality that we are all born with.
For some, particular events (such as trauma) occur in life which accentuates one or more parts making them more pronounced. The goal is to understand and meet the needs of each part and provide a secure space to encourage future integration.
Are sessions virtual or in-person?
Most of our sessions are virtual aside from VIP EMDR Retreats (some of our Associates may elect to offer the occasional in-person session, so it’s important to check with them).
While offering virtual sessions nearly exclusively may seem unorthodox, during the COVID-19 pandemic lock-down, Robert discovered virtual sessions were superior in many ways to in-person sessions.
Some reasons for this are: allowing clients to meet in the comfort of their home or office, allowed clients to reach a new level of authenticity by not needing to get “dressed up for the world;” and not needing to account for travel time was greatly appreciated by most of our clients who have busy schedules. Furthermore, virtual sessions require the therapist to attune much more deeply to their client, and having a therapist who is even more deeply attuned to their client, can only benefit treatment.
What does an IFS session look like?
In an IFS session, the therapist helps the client explore their internal “parts” (aspects of their personality) in a safe and nonjudgmental way.
The session typically begins with grounding and connecting the client to their “Self” (a calm, compassionate inner state).
The therapist then guides the client to identify and interact with specific parts, such as those carrying pain, fear, or anger, as well as protective parts.
Through this process, the client builds understanding, releases burdens, and fosters harmony among their internal parts.
The goal is healing and empowering the “Self” to lead.
How will I know therapy works for me?
You’ll know therapy is working when you notice positive changes, such as improved coping skills, better relationships, reduced symptoms, and increased self-awareness. Additionally, if you feel heard, supported, and confident in applying what you’ve learned outside of sessions, therapy is likely making a difference.
Are there side effects of therapy?
While therapy itself doesn’t typically have physical side effects, emotional discomfort can arise as you work through challenging issues. However, most people experience relief, growth, and improved well-being over time.
Can I be on medication while undergoing IFS?
Are there any other methods my therapist may use?
Potentially. While IFS for some can be the sole therapeutic modality, we have found it blends particularly well with EMDR to process past trauma, as well as with other approaches like DBT and CBT, encouraging emotional regulation.
Will my insurance cover any costs?
What is the difference between a Psychiatrist, Psychologist, Psychotherapist, Clinical Counsellor, Social Worker?
It’s confusing isn’t it? Let’s bring some clarity here.
Psychiatrists are medical doctors (MD’s) with a focus on mental health. They can formally diagnose and prescribe medications.
Psychologists are “doctors of psychology” but are not medical doctors. They have a PhD. They are allowed to diagnose mental health conditions, conduct psychological assessments, but cannot prescribe medications.
Psychotherapists and Clinical Counsellors are interchangeable designations where each province will have certain protected rights to use a particular designation. For example, in British Columbia, we are called either Registered Clinical Counsellors or Certified Clinical Counsellors; in Ontario the term used is Registered Psychotherapist. Counsellors/Psychotherapists (whichever term is used) generally have a MA level degree, are able to conduct psychological /counselling services but are not able to formally diagnose, assess, or prescribe medication.
Social Workers are able to conduct counselling sessions and are governed by the College of Social Workers. They may also belong to other professional associations and conduct therapy/counselling/psychotherapy within those guidelines.
Social workers most often have a MA level degree, and like Clinical Counsellors/Psychotherapists, cannot formally diagnose, assess, or prescribe medication.
Hope that helps!
Anything you want to ask us?
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