Part of you wants one thing. Another part wants the opposite. IFS helps you understand the parts within you, and lead them with more calm and clarity.
You have probably said something like this. One part of you wants to rest, another drives you to keep going. One part longs for closeness, another keeps people at arm’s length. It can feel like being at war with yourself.
Here is something worth considering. You are not broken, and those conflicting parts are not the enemy. Each one is trying, in its own way, to protect you or help you cope.
Internal Family Systems (IFS) is an evidence-based approach developed by Dr. Richard Schwartz. It is built on a simple but powerful idea: the mind is made up of different parts, and beneath all of them is a core Self that is calm, curious, and compassionate.
Some parts carry old pain. Some work hard to keep that pain contained. Some step in with criticism, control, or distraction when things feel threatening. None of them are bad. They are simply carrying roles they took on, often long ago.
IFS is not about silencing or fixing these parts. It is about getting to know them, understanding what they are protecting, and helping them relax so your Self can lead.
At Cataraqui Counselling Clinic, IFS aims to help you understand the parts that drive your reactions, ease the inner conflict between them, unburden the parts carrying old pain, and reconnect with the calm, grounded core of who you are.
Less inner conflict. More self-leadership.
This is therapy that feels curious rather than critical. Instead of labelling your reactions as problems to eliminate, IFS treats them as parts worth understanding.
Our therapists are trained in IFS. This means your therapy can follow the IFS model closely, or integrate its principles with other approaches, depending on what fits you best.
IFS has research support for anxiety, depression, trauma, self-criticism, shame, emotional overwhelm, and the sense of being pulled in different directions by your own mind.
Inside IFS
IFS works with a few core ideas that make your inner world easier to navigate:
The Self
Reconnect with the calm, curious, compassionate core that can lead your system.
Managers
Understand the parts that work to keep you safe, organized, and in control.
Firefighters
Recognize the parts that step in to soothe or distract when pain breaks through.
Exiles
Approach the vulnerable parts carrying old hurt, without being overwhelmed by them.
Unburdening
Help protective parts relax and release the roles they no longer need to carry.
You do not have to be at war with yourself. The parts that criticize, control, or shut down are not your enemies, and they do not have to run the show. There is a calmer, steadier you underneath all of it.
Book your free consultation today. Start with a simple conversation, ask questions, and explore your options.
At Cataraqui Counselling Clinic, you do not have to be anyone but yourself. We offer a non-judgmental, confidential, and compassionate space where you can feel comfortable being you. Whether you are looking for support with a specific concern or simply need a place to understand what is happening inside, our Kingston therapists will meet you where you are. Meaningful change begins with you, and we are here to walk alongside you every step of the way.
Our clinic is located at 107-1020 Bayridge Drive in Kingston, Ontario, with flexible scheduling options including daytime, evening, and weekend availability. Not in Kingston? Virtual counselling sessions are available for anyone in Ontario.
Session Cost
$80–$185 per individual session
Location
First Step
Our Team
These therapists have experience supporting clients using IFS.
Victoria Davies
Registered Psychotherapist
$175 / session
Our Space
Book a free 15-minute phone consultation. No commitment, no pressure. Just a conversation about what you are going through and how we can help.
Or call us directly at (613) 539-5707
