IFS Therapy in Los Angeles
Trauma-informed Internal Family Systems therapy for adults who feel overwhelmed or stuck
In-person in West LA & Beverly Hills • Telehealth Across California
I offer Internal Family Systems (IFS) therapy in Los Angeles and through telehealth across California for adults who feel overwhelmed or emotionally stuck. IFS is a trauma-informed, experiential approach that helps you understand the different parts of you that show up in anxiety, self-criticism, shutdown, and relationship patterns. We move in a way that supports safety and depth while still working toward meaningful change. Over time, many clients begin to experience more clarity, greater steadiness, and a kinder relationship with themselves.
Finding space to slow down with IFS in Los Angeles
Living in Los Angeles often pulls you outward toward work, goals, and expectations. At the same time, your reactions are shaped by past experiences, current pressures, relationships, and the roles you learned to take on early in life. When those patterns go unnoticed, they tend to surface in everyday moments like these:
You commit to a new habit, then find yourself procrastinating or self-sabotaging and wondering why you can’t follow through.
During a disagreement, you become angry or shut down, later thinking, “I don’t know what came over me.”
You set boundaries and immediately feel guilty, even when you know your limits are reasonable.
After a small mistake, an inner critic tells you, “You always mess things up.”
Part of you longs for connection, while another part builds walls to avoid being hurt.
You know what you want in your life, yet your daily choices don’t reflect it.
What is Internal Family Systems (IFS) Therapy?
Internal Family Systems (IFS) is an evidence-based model of psychotherapy developed by Dr. Richard Schwartz in the 1980s. It recognizes that the mind is naturally made up of different “parts,” each with its own perspective, emotions, and intentions. Rather than viewing internal conflict as dysfunction, IFS understands it as a normal response to life experiences.
From an IFS perspective, having different parts is not a sign of mental illness. It is part of being human. When we experience stress, attachment wounds, or trauma, certain parts take on protective roles to help us cope. Over time, those roles can become rigid or extreme.
For example, during conflict with a partner, one part may become defensive or withdraw. Another part may feel guilt and worry about the relationship. Later, an inner critic might replay the situation and amplify shame. When the tension feels overwhelming, another part may seek distraction through scrolling, work, or other forms of numbing.
IFS therapy supports you in accessing a calm and centered state known as Self. From this place, you can begin to understand your patterns rather than fight against them. The goal is not to eliminate parts, but to build a steadier and more trusting relationship with them so your internal system can feel less conflicted and more balanced. As that relationship develops, parts shaped by earlier trauma or attachment wounds can begin to soften and shift in ways that feel integrated rather than overwhelming.
IFS involves a structured process of working directly with these parts in a safe and contained way. This approach can be helpful for grief, trauma, perfectionism, people-pleasing, and patterns rooted in shame. The work unfolds in a way that supports both safety and meaningful change.
The Types of Parts in our System
Each part in your system developed for a reason. Many formed early in life as ways to adapt, protect, or manage overwhelming experiences. Parts also relate to one another. They can form alliances, clash with each other, or step back when another part takes over.
IFS identifies three broad roles that parts often take on when pain or trauma occurs:
Exiles carry the emotional weight of earlier wounds such as shame, fear, grief, or loneliness. Because their feelings can feel intense, other parts often work to keep them out of awareness.
Managers try to prevent that pain from resurfacing by keeping life controlled and predictable. They may show up as people-pleasing, overachieving, intellectualizing, self-criticism, or emotional avoidance.
Firefighters act quickly when vulnerable feelings break through. Their goal is to reduce distress in the moment, sometimes through distraction, anger, numbing, substance use, dissociation, or other impulsive behaviors. These strategies can provide short-term relief, but they often create longer-term consequences.
Alongside these protective roles, IFS describes an innate core state known as the Self. The Self brings clarity and steadiness to your internal system. When parts become burdened, they may take over in ways that feel intense or confusing. IFS does not aim to eliminate parts. Instead, it supports them in returning to balanced roles so that Self can lead your system with greater confidence and stability.
What an IFS Therapy Session Looks Like
In our sessions, we begin with whatever feels most present. It might be a recent conflict, a difficult decision, or a familiar pattern you want to understand more clearly. These moments become starting points for exploring the parts of you that show up in daily life.
We begin by getting to know the protective parts that work hard to keep you safe. As those parts feel understood, they often become less reactive and more open. When appropriate, we may then connect with the more vulnerable parts they have been guarding. The work unfolds at a pace that supports both safety and meaningful progress.
IFS is not only about insight. It is an experiential process that unfolds in real time during the session. We also pay attention to what happens in your body as we explore these parts. You may notice shifts in breath, tension, or emotion. Developing awareness of these signals can help you respond with more steadiness when your nervous system becomes activated.
Over time, many clients find they are less taken over by intense reactions or challenges. Instead of feeling driven by anxiety, shutdown, or self-criticism, they begin to experience more internal space and choice. That shift reflects growing Self-leadership within your system.
Is IFS Therapy Right for You?
IFS therapy can support adults who are experiencing:
Anxiety or depression
Trauma or attachment wounds
Relationship challenges
Persistent self-criticism or shame
Burnout and emotional fatigue
Life transitions or ongoing stress
IFS often resonates with adults who are reflective and motivated for growth. You may already understand your patterns intellectually, yet still feel caught in them. Others arrive feeling unsure, skeptical, or simply tired of repeating the same patterns. You do not have to know how to do this work before starting.
As your internal system becomes more balanced, many clients notice greater clarity, steadiness, and confidence in how they respond to challenges. If this approach feels aligned, I invite you to schedule a free 20-minute consultation to explore whether working together makes sense. I offer in-person IFS therapy in West Los Angeles and Beverly Hills, as well as telehealth across California.