IFS Therapy in Ottawa & Westboro
Virtually Across Ontario

When you notice different parts of yourself in conflict – the part that wants to succeed versus the part that sabotages, the part that craves connection versus the part that pushes people away – Internal Family Systems (IFS) offers a way to make sense of these inner tensions. IFS helps you understand that these aren’t character flaws but protective parts trying to help you, often in outdated ways. By getting to know these parts, you can heal old wounds and find more integration and peace within yourself.

Our Registered Psychotherapists at Therapy with Empathy bring IFS to clients in Ottawa’s Westboro neighborhood and across Ontario through virtual sessions. We help you access your core Self, understand the roles your parts play, and create internal harmony so you can respond to life from a place of clarity and compassion rather than conflict.

IFS was developed in the 1980s by psychologist Dr. Richard Schwartz, who noticed that his clients naturally described themselves using “parts” language – “part of me wants this, but another part wants that.” Rather than viewing this as pathological, he developed a model showing that everyone has an internal system of parts, each with its own perspectives, feelings, and protective strategies. He also discovered that beneath these parts lies the Self – your core essence characterized by curiosity, compassion, and calm.

Unlike traditional therapy that might try to eliminate problematic behaviors or thoughts, IFS recognizes that all parts have positive intentions, even when their strategies cause problems. The critical inner voice isn’t trying to hurt you – it’s often trying to protect you from disappointment or failure. The part that numbs out isn’t weak – it’s managing overwhelming emotions the best way it knows how. IFS helps you understand what your parts are protecting you from, so they can relax and take on healthier roles.

What sets IFS apart is its focus on developing a relationship with your inner world rather than fighting against it. You’ll learn to approach your parts with curiosity instead of judgment, understand the burdens they carry from past experiences, and help them release outdated protective roles. As your parts heal and trust your Self to lead, you experience less internal conflict, greater emotional regulation, and more authentic connection with others.

Who Is IFS For?

IFS can be particularly helpful if you:

• Notice conflicting impulses or feel at war with yourself
• Struggle with harsh inner criticism or self-sabotage
• Experience parts of yourself that seem to take over in certain situations
• Have a history of trauma and notice you disconnect or dissociate
• Feel stuck between what you “should” do and what you actually do
• Want to understand why you keep repeating patterns you want to change
• Experience anxiety, depression, or addiction rooted in internal conflict
• Feel disconnected from yourself or struggle to know what you really want
• Are interested in a compassionate, non-pathologizing approach to healing

Ready to Understand Your Different Parts?

Book your free 15-minute consultation to explore whether IFS fits your needs. We’ll discuss your inner experiences, explain how IFS works, and answer any questions about getting started.

Therapy with Empathy
Westboro, Ottawa | Virtual across Ontario
Bilingual services available (English/French)