Therapy can help you better understand yourself, process painful experiences, and make lasting changes to give your life greater meaning. Today, more people are seeking therapy not only for healing but also for self-awareness and personal growth.
There are many types of therapy, and each one works in a different way with different theories of how people change. One approach, called Internal Family Systems therapy (IFS), continues to gain attention. But is Internal Family Systems evidence based?
This post breaks that down. We’ll look at the research, the benefits, and what makes IFS stand out. If you are curious about using IFS therapy or wondering how effective it really is, you’re in the right place.
Is Internal Family Systems Evidence Based?
An evidence based psychotherapy is one that has been supported by scientific research and shows measurable results in a clinical setting to have meaningful results toward clinical goals. Internal Family Systems therapy meets this standard.
It has a growing evidence base, with studies showing its effectiveness in treating conditions like PTSD, depression, and anxiety. Understanding the research behind IFS therapy can help you make informed decisions about your mental health care.
Whether you’re exploring IFS for yourself or recommending it to others, knowing that it is an evidence based practice builds confidence in its use.
What Is Internal Family Systems Therapy?
Richard Schwartz developed Internal Family Systems therapy after noticing that his clients spoke about different “parts” of themselves, each with distinct feelings, roles, and voices. As a licensed family therapist, Schwartz realized these internal parts often mirrored roles found in an external family system.
For example, one part might act like a scapegoat, taking blame and absorbing pain. Another part might manage the system by staying quiet or pleasing others to keep the peace. Just like in a real family, each part has a purpose, even if its strategy is outdated or extreme.
Schwartz saw these patterns not as flaws (No Bad Parts), but as survival strategies formed through past experiences, especially in response to childhood trauma. This insight became the foundation of family systems IFS therapy, where healing begins by listening to and understanding each internal part rather than trying to silence or suppress it.
Richard Schwartz also discovered that clients often speak about parts of themselves- an “angry part,” a “scared part,” or a “part that wants to give up.” As such, he created a model that sees the mind as an internal system made up of different internal parts, rather than one unchanging mind. These parts often take on roles based on past experiences, especially childhood trauma or emotional wounds.
How Does Internal Family Systems Therapy Work?
What makes IFS different from other therapies is that it focuses on understanding and healing those parts. Instead of trying to get rid of painful emotions or swap one thought for another, IFS helps people form a relationship with their parts. The goal is to access their sense of Self- a calm, curious, and compassionate inner state that can help guide healing.
Unlike other models that might focus more on behavior or cognition, IFS therapy works from the inside out. It creates lasting change by addressing the emotional roots of distress and focusing on healing core wounds and addressing existential needs.
Recognizing Internal Parts
Clients begin by noticing the different parts of their internal system. These parts might hold sadness, anger, fear, or shame. Some parts try to protect. Others carry pain. IFS encourages curiosity about each one. This book can help clients to understand the terrain of their parts.
Building Relationships with Parts
Instead of fighting or ignoring these parts, clients learn to listen. Over time, they understand what each part needs and why it got formed in the first place. This relationship helps lower internal conflict and builds inner trust.
Accessing the Self
The Self is a calm, compassionate inner leader. IFS helps clients access this core state. When the Self leads, parts can ease from their protective roles and healing becomes possible.
Healing Wounds
Once trust is built, clients help their parts release burdens. These are the extreme beliefs and emotions often caused by complex trauma or stress disorder PTSD. As parts heal, people feel more whole, integrated, and mentally flexible.
What Is Internal Family Systems Therapy Used For?
IFS Therapy has been used to support a variety of mental health conditions, including:
- IFS Therapy for Depression
- IFS Therapy for Anxiety
- Treatment of PTSD
- Complex trauma
- Childhood trauma
- Eating disorders
- Relationship struggles
- Substance use
- Improving general functioning
Many people also use IFS for self-discovery, spiritual development, emotional regulation, and personal growth.
Is Internal Family Systems Therapy Evidence Based?
Yes. Internal Family Systems therapy is an evidence based psychotherapy. It has growing support from researchers, clinicians, and institutions.
National Registry Recognition
The Substance Abuse and Mental Health Services Administration (SAMHSA) included IFS on its National Registry for Evidence Based Programs and Practices. This designation recognizes IFS as an evidence based practice with positive treatment outcomes.
Peer-Reviewed Research
Several studies have shown IFS therapy to reduce symptoms of depression, anxiety, and PTSD. In one 2013 study, veterans who used IFS saw significant reductions in PTSD and depressive symptoms. This shows IFS is effective in a clinical setting, especially for trauma.
The Zotero Empirical Studies on IFS group houses over 100 peer-reviewed studies and dissertations, underscoring the growing evidence base for Internal Family Systems therapy.
Rheumatoid Arthritis IFS Intervention
A randomized controlled trial published in The Journal of Rheumatology in 2013 demonstrated that an Internal Family Systems (IFS) psychotherapeutic intervention significantly reduced pain and depressive symptoms, while improving physical function and self-compassion in patients with rheumatoid arthritis.
Proof of Concept Studies
Proof of concept studies provide early support for new therapies. For IFS, these studies show it works well across different populations. One study published in the Journal of Aggression, Maltreatment & Trauma found that IFS reduced internal conflict and emotional reactivity in adults with childhood trauma.
Use in Clinical Practice
More certified IFS therapists now integrate this model into work with clients. IFS is used in clinical settings for the treatment of PTSD, eating disorders, depression, and anxiety. Therapists also report better emotional regulation and long-term results for clients compared to talk therapy alone.
The Center for Self Leadership
The Center for Self Leadership, now called the IFS Institute, continues to promote training, certification, and research. Its goal is to expand access to IFS and build a strong evidence base for ongoing clinical use.
Internal Family Systems therapy offers a powerful way to heal from trauma, improve relationships, and feel more connected to yourself. It doesn’t push emotions away. Instead, it welcomes all parts of the internal system and gives them a voice.
Today, more mental health professionals recognize IFS as a research-supported, evidence based practice. Whether you’re facing depressive symptoms, childhood trauma, or just want to grow, IFS can help.
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