I experienced firsthand how surprisingly fast deep change can be. IFS works because it's based on Self Energy – a state of deep presence and inner strength. And that changes everything.

A space opens within you where instead of drowning in emotions, you accompany them from a place of deep wisdom and peace.

You intuitively know what to do to free yourself from the burdens of the past. It's like a built-in repair system that always knows how to restore inner balance.

And what's best about all this?

From IFS therapy you take away tools that you can also work with independently, outside the therapy room.

Sounds too good to be true?

I think it's not without reason that there are queues for IFS therapy in the United States. In Poland, this therapy is less known, but I think it's only a matter of time.

Why IFS therapy might be for you

Do you sometimes feel internal conflict? As if different parts of you wanted different things? One part of you craves closeness, while another fears being hurt. One needs rest, while another mobilizes for constant action. These internal contradictions are not accidental – they are a natural element of how our mind functions.

Unlike many other therapies, IFS doesn't treat any part of you as "bad" or "sick" – each has its important role and good intentions, even if its actions are sometimes difficult for you.

IFS is a revolutionary method for working with stress, anxiety, depression, PTSD, trauma, burnout, addictions, eating disorders, relationships, and many other difficulties. As Dr. Schwartz writes - "IFS changes lives".

How does IFS understand your psyche?

At the heart of IFS therapy lies the belief that your mind naturally consists of many parts (sub-personalities), and each of them has its purpose and history. The problem isn't the parts themselves, but their entanglement, conflicts between parts, or when some of them take control over your life.

IFS therapy is more than just another therapeutic method – it's a way to deeply understand yourself and your internal processes. Instead of fighting difficult emotions, you learn to make contact with them and discover their true intentions.

Each of your parts – even the most critical or self-destructive one – is trying to protect you in its own way. In IFS therapy, you learn to recognize these intentions and find more harmonious ways to meet your needs.

The result is not only relief from symptoms, but deep, internal transformation and a new way of relating to yourself – with greater curiosity, compassion, and acceptance.

Scientific research confirms that IFS helps reduce symptoms of depression, anxiety, and PTSD, and also improves overall well-being and functioning in relationships.

When IFS therapy can help you

IFS is particularly effective in working with:

  • Trauma – especially when difficult experiences occurred in childhood
  • Depression and low mood states
  • Anxiety and excessive worrying
  • Strong inner critic and low self-esteem
  • Relationship difficulties and repeating patterns
  • Problems with expressing emotions (especially anger)
  • Feelings of emptiness, being lost, or lack of meaning
  • Chronic illnesses and their emotional consequences

What does IFS therapy look like?

In IFS therapy you learn to

  • Recognize different parts of your psyche and their patterns of action
  • Notice when parts are blended with your Self (taking control over consciousness)
  • Make contact with parts that cause you difficulty, without pressuring them
  • Discover the true intentions and needs of each part
  • Access your Self – the internal source of peace and wisdom
  • Unburden parts from burdens – extreme beliefs and emotional states arising from difficult experiences

This process leads to deep, internal transformation. Instead of fighting with yourself, you learn to listen to all your parts with curiosity and compassion. It's precisely this relationship – between your Self and different parts of you – that is the source of healing and leads to inner harmony.


What if what you're looking for is already within you?

IFS therapy helps open this space. Without pressure, without fighting. At a pace that serves you.

If you feel this might be something for you, I invite you to a consultation.

Spiritual dimension

The concept of SELF in IFS therapy also has a spiritual dimension. Self in IFS is an experience of mind that is not closed in the skull, but dispersed throughout the entire nervous system and connected with other people through relationships.

It's energy that you feel with an open heart – the experience of neural networks around the heart and stomach, cooperating with the brain within what neuroscience calls parallel distributed processing.

Some meditation teachers believe that Self Energy is very similar – or perhaps even identical – to moments of spiritual awakening.

Loch Kelly writes about this in his book Shift into Freedom, where he explains both the scientific foundations and how to develop open-heart awareness in practice.

Interestingly, Saint Augustine already spoke of the open heart as a path to deeper knowledge and spiritual transformation.

It seems that modern science is increasingly approaching these eternal truths.

Want to learn more?

Good introductions to IFS are the following books:

  • Self Therapy - Jay Earley - an accessible guide for people who want to work independently with their own parts
  • Internal Family Systems Therapy - Richard C. Schwartz, Martha Sweezy - a more detailed introduction, ideal for people who want to understand the model more deeply

Scientific research

IFS is a psychotherapy method with proven effectiveness.

Trauma (PTSD)

A 2021 study showed that IFS therapy significantly reduces PTSD symptoms and accompanying emotional problems in people with multiple traumatic childhood experiences. Participants reported not only fewer symptoms, but also greater sense of inner peace and better relationships with others.
Internal Family Systems (IFS) Therapy for Posttraumatic Stress Disorder (PTSD) among Survivors of Multiple Childhood Trauma: A Pilot Effectiveness Study Institute

Effectiveness in treating depression

A study published in the Journal of Marital and Family Therapy in 2016 showed that IFS therapy effectively reduces depression symptoms. Study participants experienced not only mood improvement, but also better contact with themselves and greater self-acceptance.
The Efficacy Of Internal Family Systems Therapy In The Treatment Of Depression Among Female College Students: A Pilot Study

Improvement in physical and emotional health

A randomized 2013 study, published in the Journal of Rheumatology, showed that IFS helps people with rheumatoid arthritis not only better cope with pain and depression, but also improves their overall physical functioning. This shows how strong the connection is between our emotional state and physical health.
A Randomized Controlled Trial of an Internal Family Systems-based Psychotherapeutic Intervention on Outcomes in Rheumatoid Arthritis: A Proof-of-Concept Study