Internal Family Systems Therapy (IFS)
IFS Therapy in Vancouver
We all carry different parts of ourselves. Some loud, some hidden, some hurting. One part of you might be striving for perfection, while another just wants to rest. One part might feel anxious or ashamed, while another feels numb or shut down. Internal Family Systems (IFS) therapy helps you understand and care for these inner parts, so they can stop fighting each other—and start working together with more harmony and self-leadership.
At ARC, we use IFS to help clients reconnect with their core Self: the wise and compassionate centre of who they are. From that place, real healing begins.
Does your inner world feel conflicted?
IFS is especially helpful for people who have experienced trauma, emotional neglect, or overwhelming internal conflict. It’s often used with clients navigating complex trauma, relational wounds, or deep-seated patterns rooted in early experiences.
You may benefit from IFS if you:
Feel like part of you wants to heal or grow, but another part holds you back
Find yourself stuck in cycles of anxiety, avoidance, or emotional shutdown
React in ways that feel automatic, confusing, or hard to control
Carry unresolved pain from past experiences or childhood trauma
Feel emotionally numb, disconnected from your body, or “cut off” inside
Struggle with an intense inner critic and shame
- Want to explore past experiences without getting overwhelmed
How IFS therapy can help
IFS is a gentle but powerful approach that views the mind as a system of “parts,” each with its own perspective and role. When those parts are unburdened and supported by your core Self, deep transformation can occur.
Your ARC therapist will help you:
- Identify and connect with your inner parts and their roles
- Understand how different parts protect you—even in unhelpful ways
- Create a more compassionate relationship with emotions like shame, anger, fear, or grief
- Access your Self energy—calm, confident, and creative
- Unburden wounded parts and heal past pain at its roots
- Cultivate more inner harmony, emotional balance, and self-leadership
Let's work through this together
It’s normal to feel conflicted or unsure about the different parts of yourself. IFS therapy helps you meet those parts with compassion and invite them into balance.
At ARC, our therapists offer a warm, safe, and attuned space to help you explore your inner world with IFS. If you’re ready to integrate all parts of yourself and experience deep emotional healing, book your free consultation today.
Meet Our Vancouver Therapists
Tianna Bobariu
Registered Clinical Counsellor (RCC)
Amenda Kumar
Registered Social Worker (RSW)
Kristen Rattray
Registered Clinical Counsellor (RCC)
Kiana Maeda
Registered Clinical Counsellor (RCC)
Jack Wong
Registered Social Worker (RSW)
Danielle Simpson
Registered Clinical Counsellor (RCC)
Elise Millett
Registered Social Worker (RSW)
Lilian Wang
Registered Clinical Counsellor (RCC)
Getting The Help You Need is Easy
Reach Out
Fill out our easy contact form. All we need is your basic info, and a few words about what brings you to therapy.
Free Consultation
We’ll reach out to schedule your complimentary consultation. We’ll discuss your goals, questions, and make sure we’re the right fit.
Start Therapy
Feeling ready? We’ll book your first session and create a personalized plan to help you live the life you deserve.
What to Expect in IFS Therapy
Safety & Self-Connection
We’ll begin by building trust—both in the therapy space and within yourself. You’ll learn how to slow down, turn inward, and begin noticing your parts with curiosity and care.
Getting to Know Your Parts
Together, we’ll identify parts of you—like a critic, an avoider, or a helper—and explore when they show up, what they’re trying to protect, and how they relate to each other.
Relating From Self
As you connect more with your core Self, we’ll help you relate to your parts from a more grounded, compassionate place—rather than reacting from fear or judgment.
Understanding Protective Roles
We’ll get to know the protective parts of you that manage your emotions or keep you from feeling pain. As we build trust, these parts often begin to relax and soften.
Healing Wounded Parts
When the system is ready, we’ll gently connect with exiled parts—the ones holding old hurt, shame, or fear—and help them feel seen, supported, and unburdened.
Integration & Self-Leadership
As healing unfolds, parts begin to trust your Self to lead. You’ll feel more integrated, less reactive, and more able to move through life with balance and authenticity.
Frequently Asked Questions
What is Internal Family Systems (IFS)?
Internal Family Systems (IFS) is a transformative approach to therapy that views the mind as made up of different “parts” – like the inner critic, the people-pleaser, or the anxious part of you. These parts often develop in response to stress or trauma and try to protect you in ways that can become limiting. IFS helps you understand and support these parts from a grounded, calm inner state known as the Self. This process helps you feel more integrated, less reactive, and more at peace within yourself.
Is IFS only for trauma?
IFS is especially effective for complex and developmental trauma, but its benefits go far beyond that. It’s also widely used to support people navigating anxiety, depression, self-esteem issues, shame, emotional overwhelm, and inner conflict. Many clients find IFS helpful when they feel stuck in patterns like people-pleasing, avoidance, or over-functioning, and want a gentler approach that focuses on understanding themselves—not just changing symptoms.
Do I need to know what my parts are ahead of time?
Not at all. You don’t need to walk in with a map of your internal system. Many clients begin therapy unfamiliar with the idea of “parts” entirely. Your therapist will help you slowly and safely get to know the parts of you that show up—through guided curiosity, inner dialogue, and body-based awareness. The process unfolds at your pace and with your consent.
What if I have parts I don’t like—like anger, avoidance, or shame?
That’s completely normal. In IFS, even the most difficult parts—like the ones that criticize you, shut down, lash out, or numb you—are treated with compassion. These parts often emerged in response to pain, trauma, or unmet needs. They’re not bad—they’re protective. IFS helps you understand their role and gently unburden the pain they carry, so they can shift into more supportive, balanced roles in your system.
What is “blending” and how do I know when it’s happening?
In IFS, “blending” happens when a part becomes so activated that it takes over your perspective—like when your inner critic feels like the whole truth, or anxiety makes it hard to think clearly. You may feel overwhelmed, reactive, or unlike yourself. Therapy helps you notice when this is happening and gently “unblend,” so you can reconnect with your Self and respond from a calmer, more grounded place.
What is the Self in IFS?
The Self is your innate center—curious, compassionate, calm, and confident. It’s not a part, but the grounded presence within you that can connect with and lead the rest of your internal system. Think of it as your essence or most authentic self. IFS doesn’t try to get rid of parts—it helps restore balance by allowing the Self to take the lead, so your parts no longer feel like they have to protect, perform, or panic on their own.
How is IFS different from other types of therapy?
Unlike many therapies that focus on changing thoughts or behaviours, IFS supports healing by helping you build a relationship with your inner world and the different “parts” of yourself. It doesn’t pathologize symptoms or push emotions away—instead, it welcomes every part of you, including those you may have avoided or judged. Over time, this process fosters deep healing and a more integrated, authentic sense of self.
How long does IFS therapy take?
This depends on your goals, history, and how your internal system responds to the work. Some clients begin to notice meaningful change—like more self-compassion, less inner conflict, or fewer reactive patterns—within a few months. Others engage in longer-term therapy to unburden deeply held trauma or shift long-standing relational patterns. Your therapist will collaborate with you to find a pace that feels safe and effective.
Is IFS therapy covered by insurance?
Yes. Most extended health plans cover counselling with a Registered Clinical Counsellor. We’ll provide a receipt you can submit for reimbursement—many clients are reimbursed within a few business days.
How do I start therapy?
The first step is to reach out and book a complimentary 30-minute consultation. This gives you the opportunity to meet with one of our therapists, ask questions, and get a feel for whether IFS is the right fit for your needs and goals.
If it feels like a match, we’ll work with you to find a session time that fits your schedule and begin setting goals for therapy. If not, we’ll help you find another therapist or approach that may be a better fit. Our priority is helping you get the support that’s right for you.
A Message of Support from Our Director
Hi, I’m Kelsey, the Clinical Director here at ARC. I want to start by saying something that doesn’t get said enough – it’s okay to need support.
If you’re reading this, you might be feeling overwhelmed, stuck, or simply not yourself. At ARC, we understand how deeply personal it is to reach out for help. That’s why we’re so intentional about the care we offer. Every therapist on our team is here because they lead with heart, they know their stuff, and they truly care about helping people feel better.
We also know that feeling safe in therapy means feeling seen and respected. That’s why we’re committed to creating an inclusive space – one that honours your identity, your culture, and your lived experience.
My role is to make sure your experience here is thoughtful, safe, and meaningful – from your very first point of contact to the support you receive in therapy. If you’re unsure about where to start, I encourage you to reach out for a free consultation. I’ll personally take the time to read your request and match you with one of the therapists on our team.
You’ve already taken the first step by being here. When you’re feeling ready, take the next step by reaching out – and we’ll walk the rest of the way together.
Take the next step towards feeling better today
Location
470 Granville St, #922
Vancouver, BC, V6C 1V5
Our Hours
Mon – Fri: 09:00 – 21:30
Sat – Sun: 09:00 – 20:30