Parts Therapy (IFS)
Everyone has different sides. You’ve felt it any time you’ve said, “part of me wants to.”
The harsh voice in your head, the one that overworks, the one that goes numb, the one that keeps the peace at your own expense: these often began as ways to protect you, and they may still be running on old instructions. Parts therapy—its formal name is Internal Family Systems, or IFS—works with those sides instead of against them.
Rather than fighting the critical voice or only managing the anxiety, we get curious about what it is protecting and what it fears would happen if it stopped. The goal is a more compassionate relationship with every part of your internal system.
In person in Santa Clara · Online throughout California
Does this sound like you?
- There’s an inner critic that keeps going no matter how much you argue with it.
- You want two opposite things at once, and both feel completely true.
- You react in ways that don’t feel like you, then wonder afterward where that came from.
- Patterns that once kept you safe are now getting in your way.
- You’ve done talk therapy, understand yourself well, and still feel stuck.
- You want your relationship with yourself to feel less like a fight.
What people bring here
- Anxiety
- Shame
- Anger
- Perfectionism
- Old trauma
- Grief
- Relationship conflict
- Compulsive habits
- Family and cultural pressure
What happens in an IFS session
We slow down and notice whichever side of you is most present. Where do you feel it in your body? How old does it seem? What is it worried about? Then we listen rather than trying to shut it down.
Most people expect to be talked out of something. That isn’t the aim here. If an inner critic has survived years of being argued with, arguing harder is unlikely to help. Asking what it is afraid of can lead somewhere different.
Nothing gets forced. You stay awake, aware, and in control, and you can pause at any point. The pace is shaped collaboratively with your therapist.
Commonly Asked Questions
Does having parts mean I have multiple personalities?
No. In IFS, “parts” is a way of describing the ordinary inner voices, feelings, and protective reactions people notice in themselves. It is not a diagnosis of dissociative identity disorder.
Is IFS spiritual or religious?
No. IFS is a psychotherapy model, not a religious practice. If faith or spirituality matters to you, it can be part of the conversation, but it does not have to be.
What if I can’t picture anything?
You do not need to visualize your parts. You might notice a thought, a feeling, a body sensation, or simply know that a particular response is present. Your therapist will work with the way you naturally experience it.
Will I have to relive the worst thing that happened to me?
IFS is collaborative and paced. You remain aware and in control, and you can ask to slow down or stop at any point. Difficult memories are not forced before you and your protective system are ready to approach them.
I’ve tried therapy before and it didn’t help. Is IFS different?
It can feel different because the work is less about arguing with a thought and more about understanding the protective role behind it. A free consultation gives you space to ask whether that approach fits what felt missing before.
Can we do IFS therapy over video?
Yes. Satva offers online therapy throughout California, as well as in-person sessions at the Santa Clara office. You can learn more about the office and session options.
How long does IFS therapy take?
There is no fixed timeline. It depends on what you want to work on, how long the pattern has been present, and what pace feels manageable. Your therapist can give you a more useful estimate after getting to know you.
What does IFS therapy cost?
IFS is used within individual therapy sessions. Visit rates and insurance for current fees, session lengths, and out-of-network reimbursement information.
Care that follows your pace
At Satva Therapy, we use Internal Family Systems as a flexible, collaborative approach rather than a fixed script. Parts work can be thoughtfully integrated with mindfulness, attachment-based therapy, and EMDR Flash Technique based on each client’s needs, goals, and pace.
IFS may be one part of broader individual therapy. During a consultation, our team will learn what is bringing you in, talk through whether parts work may be a useful fit, and help you choose between in-person and online sessions.