IFS Therapy in Portland, OR
Sound like you?
Do you ever feel like part of you is stuck, while another part desperately wants to move forward? That internal conflict, the push and pull within yourself, can be exhausting and confusing. Internal Family Systems (IFS) therapy can help you find clarity and healing by gently exploring those different parts of you—each carrying its own emotions and experiences.
What is IFS Therapy?
In IFS, we acknowledge that every person is made up of various "parts" or inner voices, often shaped by past trauma or difficult experiences. These parts—whether they’re critical, protective, or wounded—are doing their best to help, even if their methods sometimes feel harmful or keep you stuck. The beauty of IFS is that by compassionately connecting with these parts, we can release their burdens and move toward feeling whole again.
How It Works
We believe everyone has a core Self—a calm, compassionate aspect of you that can lead the healing process. But life can cause us to protect ourselves in ways that create internal conflict. I’ll guide you in connecting with your parts, not to judge them, but to understand and heal them through a relationship with Self. This approach allows you to tap into your core Self and find peace, balance, and emotional freedom.
As someone who specializes in trauma therapy, I combine IFS with other trauma-informed approaches to provide personalized support. I create a safe, non-judgmental space where we can explore your inner world with curiosity and compassion. Together, we’ll slow down and meet each part of you with understanding, helping you heal from the inside out.
As a queer-identified therapist, I offer a safe and inclusive space for LGBTQ+ individuals. I understand how identity-based trauma can shape parts of us, and I’m here to support you in reconnecting with your true self.
What IFS Can Help With
Trauma & PTSD: Many of our protective parts form in response to trauma. IFS helps heal these old wounds without overwhelming you.
Anxiety & Depression: By unburdening the parts that carry fear, self-criticism, or sadness, you can find relief.
Relationships: Understanding the emotional responses that arise in relationships can improve communication and help you set better boundaries.
Self-Esteem & Identity: Parts that hold shame or low self-worth can be healed, allowing you to reconnect with your confident, authentic Self.
You’ll walk away with —
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Greater Self-Understanding: You’ll gain insight into the different parts of yourself and how they influence your thoughts, emotions, and behaviors. This deeper self-awareness helps you make sense of your internal world.
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Emotional Healing: By healing wounded parts that carry past trauma or pain, you’ll experience more emotional freedom and relief from long-standing burdens like anxiety, depression, or self-doubt.
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Improved Relationships: You’ll develop a clearer understanding of your emotional responses and needs, leading to healthier communication, stronger boundaries, and more fulfilling connections with others.
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Increased Confidence: Releasing the negative beliefs held by protective or critical parts allows your core Self to lead, helping you feel more confident, empowered, and true to who you really are.
Frequently asked questions —
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The length of IFS therapy depends on your personal goals and the complexity of the issues you want to address. Some people find significant relief after just a few sessions, while others engage in longer-term work to fully heal deeper wounds. IFS therapy is client-led, meaning we move at your pace.
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Unlike traditional talk therapy, IFS focuses on understanding and healing the parts of yourself that are in conflict or pain. It’s not about fixing or suppressing these parts, but listening to and working with them. This approach promotes self-compassion, self-awareness, and deep emotional healing.
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The Self in IFS refers to your true, core self—the calm, compassionate, and confident part of you that is capable of leading the healing process. We work to help your Self become the guiding force in your life, rather than the parts that may be stuck in fear, pain, or anger.
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If you’re feeling stuck in patterns of inner conflict, overwhelmed by emotions, or held back by past trauma, IFS therapy might be a good fit. It’s particularly helpful for those seeking a compassionate, non-judgmental way to explore and heal their inner world.