Internal Family Systems Therapy in NYC (IFS)
Internal Family Systems (IFS) therapy is an evidence-based approach that views your mind as a system of protective and wounded parts. At arc nyc therapy, we use IFS within a relational, trauma-informed, and depth-oriented framework—helping you access your calm, compassionate Self to heal inner conflicts and find lasting change.
Sometimes you know exactly what's wrong, but still feel pulled in different directions. One part wants to move forward, another holds you back. You criticize yourself, then feel ashamed for being so harsh.
IFS therapy helps you understand inner conflicts as protective parts—not as problems to eliminate
At Arc NYC Therapy, we use IFS within a relational, somatic, and depth-oriented framework to help you heal from within.
People often explore IFS therapy when they're experiencing…
Complex trauma and C-PTSD that feels fragmented or overwhelming
Persistent self-criticism and inner conflict ("part of me wants this, but another part sabotages it")
Anxiety and emotional dysregulation that doesn't respond to traditional approaches
Shame and negative self-beliefs that feel deeply rooted
Patterns of people-pleasing, perfectionism, or self-abandonment
Difficulty accessing emotions or feeling disconnected from yourself
Repeated relationship patterns and attachment struggles
Neurodivergent masking and burnout from constantly managing different "selves"
Managers
Keep your life organized and you feeling safe. They plan, control, and sometimes criticize to stay ahead of problems.
Protect you from getting hurt, rejected, or overwhelmed before it happens.
Firefighters
React fast when you're already hurting—numbing out, shutting down, or distracting you however they can.
Pull you away from pain that feels too big to handle right now.
Exiles
Your younger parts—often your inner child—who carry hurt from the past.
Just want to be seen, held, and told they matter.
Learn to relate to every part of you with more compassion, clarity, and choice
Getting to know your parts
Together, we identify and get to know your different parts—like the anxious part, the protector, and the inner child.
Listening without pushing
Together, we give protective and younger parts space to share what they’ve been carrying—without forcing anything.
Accessing your Self
You’ll learn how to come back to a steadier, more compassionate version of yourself that can care for your parts.
Integrating past and present
Over time, we help these parts let go of what they’ve been holding so you feel less stuck and more whole.
How is IFS different from regular talk therapy?
Traditional therapy often focuses on understanding your patterns cognitively. IFS goes deeper by directly engaging with the different parts of your internal system, creating dialogue and healing from within. It's experiential, not just analytical.
How long does IFS therapy take?
It varies by person. Some people notice shifts in their internal experience within weeks, but deep unburdening work typically takes several months to a year of consistent weekly sessions. IFS is often integrated into longer-term therapy.
Can I use IFS if I have trauma?
Yes. IFS was developed specifically for trauma work and is recognized as effective for PTSD and complex trauma. We work at a pace that respects your nervous system and never force you into overwhelming material.
If you're tired of feeling fragmented or stuck in patterns of self-criticism and inner conflict, IFS therapy might help you find a new relationship with yourself. Book a free 15-minute consultation with a therapist at Arc NYC Therapy to ask questions and see if IFS could be part of your care.