No Bad Parts: A Gentle Guide to Internal Family Systems (IFS) Therapy
— 4 min read —
Ever feel like different voices inside your head are pulling you in different directions? One part of you wants to rest, another feels guilty for not being productive, and another just wants to scroll TikTok and tune it all out? That’s exactly the kind of inner experience IFS therapy helps make sense of.
If you've seen Pixar's Inside Out, you've already had a glimpse into IFS! The movie shows how different emotional parts like Joy, Sadness, Anger, Fear, and Disgust all have important roles, even if we don’t always understand them at first. One of the most powerful messages in the film (and in IFS) is that all parts are welcome. Healing happens when we stop rejecting the “messy” emotions and instead approach them with kindness.
What IFS Actually Is
Internal Family Systems (IFS) is a model of therapy that helps you explore and understand your inner world by getting to know your different “parts.” Each of these parts has its own role, perspective, and emotional tone, shaped by your experiences, especially early in life. While they might sometimes seem to be in conflict, they’re all trying to help you in the best way they know how.
No Bad Parts:
One of the core beliefs in IFS is the idea that there are no bad parts. Even the parts of you that feel self-sabotaging, avoidant, anxious, angry, or overly critical are trying to protect you in some way. They’ve developed as responses to things you’ve been through in your environment, relationships, and experiences. They’re often working really hard to keep you safe, even if their strategies aren’t helpful anymore.
IFS divides parts into three main categories:
Protectors are the parts that try to keep you safe and in control. They might show up as perfectionism, people-pleasing, or overthinking.
Firefighters step in quickly when you’re overwhelmed or triggered. They might lead you to emotionally shut down, scroll endlessly, binge eat, lash out, or disconnect.
Exiles are the more vulnerable parts that carry pain from past experiences such as grief, shame, fear, or rejection. These parts often get pushed aside because they feel too hard to face.
Rather than trying to “fix” or get rid of these parts, IFS helps you build relationships with them. With time, you learn to listen to what they’re trying to tell you and respond with understanding, not judgment.
Who is IFS For?
IFS is for anyone (adults, children and teens) who want to better understand themselves and create a more peaceful, supportive inner life. It can be especially helpful if you’re struggling with:
Low self-esteem
A harsh inner critic
Feeling stuck in cycles of anxiety and avoidance
Lingering effects of past trauma
Difficulty making decisions or trusting yourself
What to Expect in IFS Therapy
In an IFS-informed session, you won’t be told what to do or how to feel. Instead, you’ll be guided to notice what’s happening inside you with curiosity and care. Over time, you might learn how to pause when you're feeling reactive, soothe that inner critic, or connect with younger parts of yourself that have felt ignored or misunderstood. The goal isn’t to change who you are, but to help all your parts feel seen, understood, and supported.
If you’re considering starting therapy, or you're already in it but looking for a new approach, IFS offers a deeply compassionate path toward growth and healing. There really are no bad parts, just parts that need your attention and care.
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This post was written by wellbe’s registered social worker Emily Blum. If you or your family are in need of support, you can book an in-person or virtual visit with our social workers here.