What is an IFS Session Really Like? A Look Inside
It’s hard to fully describe what an Internal Family Systems (IFS) session is like because so much of it is felt rather than explained. IFS is deeply experiential, and many clients say it’s unlike anything they’ve ever tried. Even as therapists, we’ve found it difficult at times to capture just how transformative this work can be. So instead of giving you a clinical definition, let’s explore what an IFS session actually looks like by walking you through the experience of a fictional client.
Instead of diving straight into coping skills or retelling past experiences, IFS invites us to turn inward with curiosity. It’s a gentle, yet deep process that helps you understand and heal the parts of you that carry emotional pain, beliefs, and protective strategies.
To give you a better sense of what it’s really like, here’s an example of a fictional client, “Anna,” and what a typical IFS session might look like for her.
Meet Jane
Jane is in her early 30s. She’s successful in her career, but under the surface, she’s struggling with anxiety, perfectionism, and a persistent sense that she’s never doing enough. She’s tired of feeling overwhelmed and constantly on edge, and she’s ready for something deeper than “just talking about it.”
What Happens in Session
We begin by slowing things down. We ask Jane how she’s feeling in the moment, and she shares that she’s been feeling really anxious this week—like her chest is tight and her thoughts won’t stop spinning. Instead of jumping into problem-solving, we invite her to notice where she feels that anxious energy in her body.
“It’s definitely in my chest,” she says. “It feels like pressure.”
We ask her to get curious about that feeling—to notice it, breathe with it, and see if she can connect with it like it’s a part of her, rather than all of her. After a few moments of silence, she says, “Yeah, it’s like there’s a part of me that’s panicking. It wants me to keep going, to figure everything out. It thinks I’m failing.”
We spend time with that part—getting to know what it’s trying to do for her. She realizes it’s been working really hard to keep her from feeling like a failure, and underneath it, there’s a younger part of her that still believes she’s not good enough.
We don’t rush to fix it. Instead, we stay with it—with care, curiosity, and compassion. Jane begins to see that this anxious part isn’t her enemy—it’s a protector. And underneath that protector is a much younger, wounded part that’s been holding onto the pain of never feeling good enough.
By the end of the session, Jane feels lighter. Not “cured,” not fixed—but like she’s finally starting to understand why she feels the way she does. And for the first time in a long time, she doesn’t feel like something is wrong with her—just that there are parts of her that need support and healing.
What IFS Is Not
IFS isn’t about digging into trauma right away or reliving painful memories without a plan. It’s also not about labeling yourself or “figuring everything out” in one session.
It’s about slowing down enough to hear what your inner world is trying to tell you and building a trusting relationship with your internal system over time.
Why Clients Love This Work
Many of our clients share that they’ve spent years in therapy learning how to cope, but IFS finally helped them understand why they feel what they feel and how to create lasting change. The work is gentle but deep. Structured but intuitive. And often, incredibly validating.
Ready to Get to Know Your Inner World?
If you're feeling stuck, overwhelmed, or like there's a deeper layer you're ready to explore, IFS might be the approach you've been searching for. We’d love to support you on your journey toward healing, clarity, and connection.
Reach out to schedule your complimentary 20-minute phone consultation and explore how IFS therapy can support your path to deeper healing and transformation.