IFS Therapy in Dallas

& Online in 40 States

A Compassionate Approach to Healing & Self-Discovery

We all have different parts of ourselves—some that feel confident and strong, and others that carry pain, fear, or self-doubt. Internal Family Systems (IFS) therapy is a powerful, evidence-based approach that helps you understand and heal these inner parts, allowing you to develop greater self-compassion, emotional balance, and resilience.

At Tella Psychology, we use IFS to help individuals process trauma, reduce anxiety, navigate inner conflict, and build a more harmonious relationship with themselves. Whether you feel stuck in unhelpful patterns, struggle with self-criticism, or experience overwhelming emotions, IFS provides a structured yet gentle path toward healing.

What is IFS Therapy?

Internal Family Systems (IFS) is a therapeutic model based on the idea that our minds are made up of multiple “parts”—each with its own feelings, beliefs, and roles. Some parts may try to protect us from pain, while others hold onto unresolved wounds. At the core of IFS is the belief that we all have a “Self” that is calm, wise, and capable of leading our inner system. One of the goals of IFS is to build a relationship between Self and parts so that this inner “ideal parent” can guide our parts and help them feel safe and connected.

IFS helps you build a relationship with these parts, understand their roles, and help them release burdens from past experiences. Instead of trying to suppress difficult emotions, IFS allows you to approach them with curiosity and compassion.

💡 Key Principles of IFS:
✔ We all have different parts, and each serves a purpose.
✔ No part is bad—only burdened. Parts that cause distress often hold unresolved trauma or protective roles.
✔ Healing happens when we approach our inner world with compassion, not judgment.
✔ The goal is not to get rid of parts, but to help them feel safe and supported.

How Does IFS Therapy Work?

IFS follows a gentle, structured process to help you understand and heal your inner world.

The Process of IFS Therapy:

1. Identifying Parts – We begin by recognizing and naming different parts of you that hold distress, fear, or protective roles.
2. Building Awareness & Connection – Instead of pushing away difficult emotions, we explore them with curiosity and compassion.
3. Understanding Their Role – Every part has a reason for existing—whether it’s to protect, avoid pain, or manage overwhelming feelings.
4. Unburdening & Healing – With guidance, you help parts release past pain so they can shift into healthier, supportive roles
5. Restoring Balance – As parts feel heard and healed, your Self becomes the leader, creating more ease, clarity, and inner harmony.

Who Can Benefit from IFS?

  • Some parts may hold distressing memories and overwhelming emotions, while other parts work hard to keep them hidden. IFS helps these parts feel safe enough to process past trauma at a manageable pace.

  • Protective parts may keep you in a state of hypervigilance, always preparing for the worst or feeling responsible for everything. IFS helps these parts step back and trust in a calmer, more grounded way of responding.

  • Parts that hold deep sadness or numbness may feel isolated, while self-critical parts reinforce beliefs of unworthiness. IFS helps shift these patterns and foster greater self-compassion.

  • Inner critics may push you to overachieve while other parts fear failure or exposure. IFS helps balance these pressures, allowing you to feel capable without self-doubt.

  • Some parts may prioritize others' needs over your own, fearing rejection or guilt. IFS helps these parts trust that setting boundaries is safe and healthy.

  • Some parts may fear abandonment or struggle with trust, leading to patterns of avoidance or clinginess. IFS helps create internal security so relationships feel more balanced.

  • Shame-driven parts may believe that past mistakes define you, keeping you stuck in self-blame. IFS helps these parts release outdated beliefs and embrace self-forgiveness.

  • Navigating changes in identity, such as sexual identity, gender exploration, cultural identity shifts, or life transitions like becoming an empty nester, can bring up internal conflict and uncertainty. IFS helps you connect with parts that may feel stuck, fearful, or in need of reassurance, allowing you to embrace transitions with clarity and confidence.

  • Certain parts may shut down as a way to avoid pain, leaving you feeling detached. IFS gently reconnects you with these parts, allowing for emotional healing without overwhelm.

  • Parts that drive behaviors like binging, restricting, or emotional eating often do so in an attempt to manage overwhelming emotions or gain a sense of control. IFS helps you develop a compassionate relationship with these parts and uncover their deeper needs.

  • Parts that engage in substance use, compulsive behaviors, or self-sabotage are often trying to protect you from deeper emotional pain. IFS helps these parts feel heard and find new ways to support you without harmful coping strategies.

Why Choose Tella Psychology?

✔ Advanced training in IFS therapy, with experience working with trauma, anxiety, relationship challenges, and attachment wounds.
✔ Trauma-informed & client-centered care, ensuring therapy moves at a pace that feels safe and empowering.
✔ Integration with EMDR therapy, for clients who benefit from a blend of somatic, evidence-based approaches.
✔ Virtual and in-person therapy options, tailored to your comfort and accessibility needs. We are available in person in Dallas, TX and virtually in 40 states.

What to Expect from IFS Therapy

Your first session will focus on understanding your needs and creating a safe, supportive environment. From there, we’ll guide you through the steps of IFS therapy, ensuring you feel prepared and comfortable every step of the way.

Many clients report feeling a reduction in emotional distress after 5 sessions. However, the total number of sessions needed to achieve significant improvement can vary. It's important to recognize that IFS therapy is a personalized process, and the duration of treatment should be tailored to each individual's unique circumstances and therapeutic goals. Your therapist can provide an estimate based on your individualized treatment plan.

Take the Next Step Toward Healing

You don’t have to stay stuck in the pain of the past. IFS therapy at Tella Psychology can help you update old beliefs, reprocess difficult or traumatic events, and live with greater confidence and authenticity.

Schedule a consultation today to learn how IFS can help you. Let’s start this journey together.

FAQs about IFS Therapy

How is IFS different from other therapies?

IFS is unique because it views the mind as made up of different “parts,” each with its own role and needs. Instead of eliminating distressing thoughts or behaviors, IFS helps these parts feel safe and understood while getting to know the underlying emotional need or trauma that needs healing.

Do I have to talk about past trauma in IFS?

No, IFS works at your own pace. You don’t have to relive trauma; instead, the therapy focuses on building a relationship with your parts and gently guiding them toward healing. One of the steps involves “witnessing” what your part needs you to know in order to feel understood. Sometimes, this involves remembering past trauma. Often, people are surprised by how much clarity and relief they gain simply by listening to their parts without judgment.

How long does IFS therapy take?

The number of sessions varies depending on individual needs. Some clients experience significant shifts within a few months, while others benefit from longer-term support. If you have specific goals for IFS therapy, your therapist can help you estimate the time it may take by developing an individualized treatment plan tailored to your needs and progress.

Is IFS effective for online therapy?

Yes, IFS works well in telehealth settings. The techniques used in IFS, such as guided visualization and inner dialogue, can be effectively facilitated through online sessions.

Can IFS be combined with other therapies?

Yes! Many therapists integrate IFS with EMDR, somatic therapies, or mindfulness-based approaches to create a personalized treatment plan.

Is IFS an evidence-based treatment?

IFS has growing research support, but it is still considered an emerging therapy in terms of rigorous randomized controlled trials (RCTs). While preliminary studies and case reports suggest its effectiveness for PTSD, anxiety, and depression, more large-scale research is needed. However, IFS has been recognized as an evidence-based practice by the National Registry of Evidence-Based Programs and Practices (NREPP). Many clients and therapists report significant benefits, and ongoing research continues to explore its effectiveness.