Expert Internal Family Systems (IFS) Therapy in Columbia, MD

Heal from the Inside Out With Compassion-Focused Therapy

In-person therapy in Maryland and virtual sessions across MD, DC, VA, and FL

Understand Yourself More Deeply — Without Judgment

You may feel pulled in different directions internally — one part of you wants change, while another feels afraid, critical, or shut down. You might notice strong reactions that don’t always make sense, or patterns that repeat despite your best efforts to understand or “fix” them.

Internal Family Systems (IFS) Therapy offers a gentle, non-pathologizing approach to understanding your inner world. Instead of seeing symptoms as problems, IFS helps you explore them as meaningful parts of you that developed for a reason — often to protect you during difficult experiences.

What Is Internal Family Systems (IFS) Therapy?

and Why It’s So Effective

Internal Family Systems (IFS) Therapy is an evidence-based, trauma-informed approach that views the mind as made up of different “parts,” each with its own role, emotions, and intentions. These parts are not flaws — they are adaptive responses shaped by life experiences.

At the core of IFS is the belief that everyone has a Self — a calm, grounded, compassionate inner presence capable of healing and leading with clarity. IFS therapy helps you access this Self and build a healthier, more balanced relationship with your parts.

Rather than pushing emotions away or trying to control them, IFS invites curiosity, understanding, and compassion — creating lasting internal change.

Create Internal Safety, Balance, and Clarity

IFS therapy supports healing by helping you:

Understand inner conflicts without shame or judgment
Reduce self-criticism and harsh inner dialogue
Gently process past experiences and trauma
Build emotional regulation from the inside out
Feel more grounded, centered, and self-led
Develop trust in your internal system

This approach moves at your pace and prioritizes emotional safety, consent, and self-compassion throughout the process.

Internal Family Systems Therapy Can Help You:

Feel less overwhelmed by intense emotions
Understand why certain reactions keep showing up
Reduce anxiety, shame, and self-criticism
Heal trauma without re-experiencing it
Improve relationships by changing internal patterns
Strengthen self-trust and emotional resilience
Feel more aligned between your inner and outer worlds

Discover a Compassionate Path Forward

Creating a safe, non-judgmental space for exploration

Helping you identify and understand protective parts
Supporting healing of wounded or burdened parts

We’re here to support you by:

Strengthening access to your calm, grounded Self

Moving at a pace that respects your nervous system
Integrating insights into daily life and relationships

If You’re Ready To…

01

Understand yourself with more compassion and clarity

02

Reduce internal conflict and emotional overwhelm

03

Heal past experiences without feeling retraumatized

04

Feel more grounded, confident, and emotionally balanced

…we’re here to walk alongside you.

Schedule a free consultation

Frequently Asked Questions

IFS doesn’t focus on analyzing thoughts or changing behaviors from the outside in. Instead, it helps you understand why certain patterns exist by building a relationship with the parts of you that hold them. Change happens naturally as parts feel seen, understood, and unburdened.
No — while IFS is highly effective for trauma, it’s also helpful for anxiety, depression, relationship challenges, self-esteem issues, and personal growth. Anyone who feels “stuck” or internally conflicted can benefit from this approach.
IFS is designed to be gentle and respectful of your nervous system. You are never pushed to revisit experiences before you’re ready, and therapy moves at a pace that feels safe and manageable.
Sessions involve guided exploration of your internal experience — noticing thoughts, emotions, and body sensations with curiosity rather than judgment. Your therapist supports you in connecting with parts and strengthening your Self-leadership throughout the process.
We begin with a free consultation to learn more about what you’re experiencing, answer questions, and determine whether IFS therapy is the right fit for your goals.