Online Internal Family Systems Therapy (IFS)

Do you ever feel like part of you wants one thing, while another part seems to sabotage your efforts? ​Maybe one side of you craves connection, while another pushes people away. Or perhaps a harsh inner critic holds you back, leaving you feeling stuck, ashamed, or disconnected.

These inner conflicts aren’t signs of something being "wrong" with you. They are natural parts of the self, each with its own role, fears, and protective instincts. Internal Family Systems (IFS) therapy helps you listen to and heal these parts, fostering self-compassion, balance, and deep emotional healing.

At Deep Sea Psychology, we provide virtual Internal Family Systems therapy to individuals across Alberta, B.C., and Ontario. Whether you're struggling with self-doubt, trauma, or emotional overwhelm, IFS provides a powerful, evidence-based approach to inner healing.
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Do You Need Online IFS Therapy?

IFS is especially beneficial for people experiencing:
  • Persistent inner conflicts (e.g., "One part of me wants to heal, but another is afraid.")
  • A harsh inner critic leading to shame, self-doubt, or perfectionism
  • Feeling emotionally overwhelmed, disconnected, or stuck
  • Trauma, anxiety, or depression that feels difficult to resolve
  • Repeating self-sabotaging behaviors
  • Difficulty making decisions due to conflicting inner voices
  • Struggles with people-pleasing, avoidance, or self-isolation

IFS helps you unburden painful emotions, heal past wounds, and cultivate self-leadership, leading to a greater sense of peace and wholeness.

Online IFS Techniques & Procedure

IFS is based on the idea that your mind is made up of different parts, each with its own thoughts, emotions, and protective strategies. Therapy focuses on:
  • Identifying Parts: Recognizing different inner voices (e.g., the critic, the caretaker, the avoider).
  • Understanding Their Roles: Exploring how these parts developed to protect you.
  • Connecting with the Self: Cultivating a core sense of calm, clarity, and compassion.
  • Unburdening Wounded Parts: Healing past traumas and allowing parts to release their pain.
  • Restoring Inner Balance: Helping all parts work together harmoniously.

By fostering self-compassion and internal harmony, IFS helps you resolve deep-seated emotional pain and experience greater well-being. IFS follows a collaborative and structured process to help you heal from within:
  1. Mapping Your Internal System – Identifying and understanding different parts.
  2. Building a Relationship with Parts – Learning to listen to and validate each part's concerns.
  3. Unburdening and Healing Wounded Parts – Allowing past pain to be released in a safe, supportive way.
  4. Strengthening Self-Leadership – Helping the Self guide and support all parts with compassion.
This process creates lasting transformation by reshaping how you relate to yourself, leading to more confidence, emotional balance, and self-acceptance.

When we heal our inner system, we transform how we show up in the world.

What to Expect From Online IFS Therapy

IFS is a gentle yet powerful process that helps you:
  • Recognize and understand conflicting inner parts.
  • Develop self-compassion instead of self-criticism.
  • Release emotional burdens from past wounds.
  • Reduce anxiety, depression, and trauma responses.
  • Make decisions with greater clarity and confidence.
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During sessions, your therapist will guide you through:
✅ Exploring your internal system with curiosity and compassion
✅ Understanding protective patterns and their deeper motivations
✅ Building trust between parts and your core Self
✅ Healing wounded parts through guided therapeutic work
✅ Developing tools for self-leadership and emotional balance

Over time, IFS allows you to experience greater inner peace, confidence, and emotional resilience.

Take the First Step Toward a Life Worth Living

If you’re feeling overwhelmed, stuck in emotional pain, or struggling to manage stress, know that change is possible. Dialectical Behavior Therapy (DBT) offers practical skills to help you regulate emotions, navigate distress, and build meaningful relationships.

In an individual DBT session, you’ll work one-on-one with a therapist to develop strategies that foster self-awareness and resilience.

In a DBT Skills Group, you’ll learn alongside others, building the four core DBT skills: Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness.

As Marsha Linehan,  the creator of Dialectical Behaviour Therapy (DBT) reminds us, “The path out of hell is through misery. Put one foot in front of the other.” You don’t have to do it alone—we’re here to help.

Book a session today and take the first step toward a more balanced, fulfilling life.

Related Online Therapy Services

"All parts are welcome."

- Dr. Richard Schwartz

IFS Therapy FAQs

What is Internal Family Systems (IFS) Therapy?
IFS is a trauma-informed therapy that helps you heal by understanding and harmonizing your inner world. It views the mind as a system of "parts," each playing a role in protecting or expressing different aspects of the self.
how does ifs help with anxiety, depression, trauma & emotional Pain?
IFS allows individuals to safely process trauma and release emotional wounds by working with the protective parts that have held onto pain for years. IFS helps you understand and heal the emotional root causes of anxiety, depression, and self-criticism, leading to deep and lasting relief.
is ifs only for trauma survivors?
No. While IFS is excellent for trauma healing, it is also highly effective for anyone experiencing inner conflicts, self-doubt, or emotional distress, or wanting to deepen self understanding, and facilitate personal growth and transformation.
how long does IFS take?
Healing is different for everyone, but many people notice meaningful changes in 10–20 sessions. Deeper work can continue beyond this timeframe for long-term transformation.
are IFS sessions covered by insurance?
Many insurance providers cover online therapy, including IFS. It’s best to check with your insurance provider about coverage for virtual mental health services with a registered psychologist,  or mental health professional with other designations.

​We provide direct-billing to most insurance providers,  Veterans Affairs Canada (VAC), RCMP, CAF, Indigenous Services Canada, and more.
how do i book IFS therapy sessions?
We'll help match you with an experienced IFS therapist. Contact us today to schedule a consultation or appointment, or book online and take the first step toward better mental health.