Internal Family Systems Therapy in Calgary: How ‘Parts Work’ Helps You Heal
Have you ever felt like different sides of yourself are pulling in opposite directions—one urging
you to push harder, while another just wants to rest and recharge? If you’re searching for
internal family systems therapy in Calgary, you’re not alone. Many people experience these
inner conflicts, especially when dealing with stress, past hurts, or feeling stuck in unhelpful
patterns. At Wellness Psychology, we specialize in Internal Family Systems (IFS) therapy, a
gentle, trauma-informed therapy in Calgary that helps you understand and bring peace to these
different sides for real healing. Located in a cozy 1911 character home in Calgary, our practice
offers a welcoming space—think soft lighting, comfortable seating, and your favourite tea or
Nespresso—to make the process feel safe and supportive. Whether you’re facing anxiety,
burnout, or simply want more self-understanding, IFS therapy can offer a clear way forward.
Let’s explore what this means in simple terms and why it might be helpful for you.
What Is Internal Family Systems (IFS) Therapy?
Internal Family Systems therapy, often called IFS therapy, is a warm and effective way of
understanding your mind as made up of different “parts,” each with its own feelings, thoughts,
and reasons for being there. Created by Dr. Richard Schwartz, it’s not about diagnosing
problems but about getting to know yourself better with kindness. Think of your inner world like
a family—some parts protect you from tough feelings, while others hold onto memories of pain.
IFS therapy helps you listen to them without judgment, leading to greater calm and change.
At the heart of IFS therapy is the idea of your “Self”—that wise, steady core inside you that’s
always present, even if it feels hidden under daily stresses. Then there are the parts:
“protectors” that try to keep you safe (like a part that keeps you busy to avoid sadness) and
“exiles” that carry old hurts (maybe a younger part from a difficult time in your past). These parts
often take on “burdens”—heavy emotions, beliefs, or memories from past experiences that
weigh them down, like fear from a childhood setback or shame from a tough relationship. In
everyday language, IFS therapy is about noticing these inner voices, understanding what
they’re trying to do for you, and helping them release those burdens through a process called
unburdening. This happens gently, with your Self acting as a compassionate witness to help the
part let go of what’s no longer needed. Once unburdened, parts can transform—they shift from
rigid roles (like a harsh critic) to more helpful ones (like a supportive guide). This allows you to
partner with your parts in a new way, treating them as allies rather than enemies, leading to a
Self-led system where all parts get along harmoniously. The result? A sense of healing,
wholeness, integration, and inner peace that feels natural and lasting.
Why ‘Parts Work’ Makes Sense of Conflicting Feelings
Everyone has those moments where feelings clash, and parts work in IFS therapy provides a
helpful way to make sense of them. For instance, picture the side of you that wants to unwind
after a long day, clashing with the side that drives you to keep going. These aren’t just random
thoughts; they’re ways your mind has learned to protect you, often from earlier experiences like
challenging relationships or high expectations.
Rather than seeing these conflicts as something wrong with you, parts work normalizes them—it
shows they’re actually there to help, even if they’re causing trouble now. Take someone who
struggles with self-doubt: one part might criticize to push for improvement (“You need to do
better!”), while another hides fears of failure. Through parts work, you get to appreciate what
each part is trying to do, which can ease the inner tension and build self-kindness. As you help
parts unburden their heavy loads, they can change roles, allowing your Self to lead more fully.
This creates a balanced inner system where parts cooperate, reducing conflict and fostering
that deeper sense of wholeness and peace. Clients often share that this approach brings a
sense of relief, explaining why certain patterns keep showing up and offering gentle ways to
change them toward true integration.
How an IFS Session Works at Wellness Psychology
Beginning IFS therapy feels straightforward, especially in our inviting Calgary setting. In your
first session, we start with a relaxed chat to hear what’s on your mind—no pressure, just getting
to know each other. I’ll ask about what you’d like to work on, then gently guide you to notice a
part that’s showing up, like one tied to worry or low mood. We go at a speed that feels right for
you, always checking that you’re comfortable and okay with each step.
A typical session is 50 minutes, mixing conversation with quiet reflection. You might imagine
talking to a part, asking it something simple like, “What are you worried about if things change?”
This helps reveal its story and any burdens it’s carrying. From there, with your Self in the lead,
we support the unburdening—helping the part release those old weights in a safe way. As parts
unburden, they often transform, opening up new ways for you to partner with them
collaboratively. Over time, this builds a Self-led inner world where harmony replaces struggle,
leading to lasting healing and peace. We provide in-person sessions in our warm 1911 home
office—imagine a bright room with comfy chairs and soothing touches—or online options across
Alberta. Safety comes first; we use trauma-informed therapy methods in Calgary to keep you
feeling secure. Many people find the first meeting brings new insights, like finally understanding
a longtime inner struggle.
When IFS Therapy Can Be Especially Helpful
IFS therapy works well for a range of challenges, particularly when you feel overwhelmed by
inner tensions. Here’s a quick look at some areas where it can make a difference:
- Anxiety and Overthinking: If constant worries or racing thoughts disrupt your day, IFS
therapy can help you connect with the parts behind the fear and invite more peace. - Trauma History: It gently addresses past hurts held by exiles, often paired with
Accelerated Resolution Therapy (ART) for faster relief—great if old experiences still
affect you through trauma-informed therapy in Calgary. - Burnout: For when exhaustion from life’s demands builds up, explore the parts driving
overwork and find ways to restore balance without self-blame. - Perfectionism: Soften the inner voice that demands flawlessness, reducing stress and
helping you enjoy progress more. - Feeling “Stuck in Patterns”: Uncover why certain habits or reactions repeat, allowing
you to make freer choices in daily life or relationships.
If any of these sound familiar, IFS therapy offers a kind, non-judgmental path to shift them,
customized to your story.
IFS Therapy with Lindsey Stephenson
At Wellness Psychology, I’m Lindsey Stephenson, a Registered Psychologist passionate about
supporting people through anxiety, trauma, and self-growth. With over five years in counselling
and 15 years in corporate accounting and environmental consulting, I understand the pressures
that can build up in life firsthand. This experience helps me relate to the challenges many in
Calgary face.
My training includes deep work in internal family systems therapy, where I guide you to connect
with your parts in a team-like way, without seeing them as problems. I also specialize in ART for
quick trauma support, blending in other proven methods like Acceptance and Commitment
Therapy (ACT), Cognitive Behavioural Therapy (CBT), Emotionally Focused Therapy (EFT),
and Solution Focused Therapy (SFT) when it fits. Clients value the collaborative approach—we
see your inner world as adaptive and work together for meaningful insights and healing.
Getting Started with Internal Family Systems Therapy in Calgary
Starting is easier than you might expect. We welcome clients from Calgary and nearby spots
like Okotoks, Cochrane, Airdrie, and Chestermere, with virtual sessions open across Alberta. No
special preparation needed—just bring yourself and any thoughts you’d like to share. You’ll find
a focus on your comfort and what matters to you.
Interested in trying internal family systems therapy? I offer a free 15-minute consult to see if it
feels right—book through our Jane app or reach out by email. Your journey to inner peace could
begin soon; I’m here to help.
Frequently Asked Questions about IFS Therapy
What’s the Difference Between IFS and Regular Talk Therapy?
Regular talk therapy often helps with day-to-day coping or changing behaviours, which can be
useful but might not dive into deeper reasons. IFS therapy goes beyond by treating your mind
like an inner family, encouraging you to lead from your Self for more lasting shifts. It’s hands-on,
with guided inner conversations, rather than just talking about issues—more like partnering with
your own mind for fresh understanding.
Is Internal Family Systems Evidence-Based?
Yes, internal family systems therapy is supported by growing research showing its effectiveness
for issues like anxiety, depression, trauma, and self-compassion. Studies in journals like the
Journal of Rheumatology and Psychotherapy Research highlight its benefits, and it’s recognized
by organizations like the U.S. Substance Abuse and Mental Health Services Administration. At
Wellness Psychology, we integrate it with other evidence-based modalities for tailored, reliable
care.
How Many IFS Sessions Will I Need?
It varies based on your goals—some notice shifts in 4-6 sessions, while deeper work might take
10-20 or more. We start with weekly or bi-weekly meetings, adjusting as you progress. The
beauty of IFS therapy is its flexibility; many find ongoing value even after initial goals are met,
but there’s no fixed timeline—it’s collaborative and paced to you.
Can IFS Be Done Online, or Do I Need to Come in Person?
Absolutely, IFS therapy works well virtually via secure video, and we offer it across Alberta. In-
person sessions in our cozy Calgary office add a sanctuary feel, but online provides the same
depth and connection. We’ll discuss what suits you best during our consult.
Is IFS Safe If I Have a Trauma History?
Yes, IFS therapy is trauma-informed and emphasizes safety, consent, and pacing. We
approach exiles gently, only when you’re ready, and I often pair it with ART for efficient trauma
resolution. If trauma feels overwhelming, we build resources first—many with histories find it
empowering, as it honors your system’s protections without forcing exposure.
By Lindsey Stephenson|December 4th, 2025|Internal Family Systems (IFS) therapy
