Part of you wants to speak up, and another part keeps you quiet. Part of you knows you deserve rest, and another part won't stop criticizing. If you've ever felt pulled in different directions inside, you already have a sense of what IFS therapy works with. Internal Family Systems therapy helps you get to know these different "parts" with curiosity instead of judgment. Here's how IFS therapy in Cambridge works, at our Galt City Centre office or online, and what you might notice along the way.
This post is general information, not a diagnosis or medical advice. Only a qualified professional can assess what you're experiencing.
IFS therapy in Cambridge, how it works here
Internal Family Systems (IFS) therapy sees the mind as made up of different parts, each with its own feelings, beliefs and job, plus a calm, curious core self that can help those parts feel understood. Sessions are one to one, either in person at our Cambridge office in Galt City Centre or online.
In a session, your therapist might invite you to notice a part, like a worried feeling or a critical voice, and get curious about it. What is it trying to do for you? What is it afraid would happen if it stopped? Over time, many people find their parts soften and work together more easily.
If you'd like a step-by-step look at a first session, our post on what happens in IFS therapy walks through it. Our IFS therapy page also explains more about the approach.
Three parts many people recognise
Everyone's inner world is different, but a few parts come up often. Parts work therapy treats them as protectors trying to help, not as flaws to get rid of.
The inner critic. This part points out every mistake and pushes you to do better. It can feel harsh, but it's often trying to protect you from failure, rejection or embarrassment. In IFS, you might get curious about what it's worried would happen if it relaxed.
The people pleaser. This part says yes when you mean no, smooths over conflict and works hard to keep everyone happy. It may have learned long ago that keeping others comfortable kept you safe or loved.
The part that numbs out. When feelings get too big, this part might reach for scrolling, snacks, work or zoning out. It's trying to give you a break from pain, even if the way it does that isn't always helpful.
You might recognize other parts, too, like a part that worries constantly, a part that gets angry quickly or a younger part that feels lonely or scared. There's no fixed list. Part of the work is discovering which parts are most active for you.
These aren't diagnoses. They're simply ways of describing patterns many people notice. Seeing them as parts with good intentions can make it easier to change how they show up.
Is IFS safe for trauma?
Many people come to IFS hoping to work through painful experiences. It's a reasonable question to ask whether that's safe.
IFS approaches trauma with careful pacing. Here's what that often looks like:
Getting to know protective parts first. Before going near painful memories, a therapist spends time building trust with the parts that protect you, like the critic or the part that numbs out.
Not rushing to memories. There's no pressure to share details before you're ready. Sometimes, much of the healing happens without retelling the story.
Checking in often. Your therapist will keep an eye on whether things feel manageable and slow down if they don't.
Staying grounded. If something feels too intense, you can pause, open your eyes and come back to the present.
CAMH notes that trauma can affect both body and mind and that psychotherapy helps. IFS is one approach some therapists use. For some people, another approach may be a better place to start, for example if daily life feels very unstable or if more structured skills would help first. Your therapist can talk through options with you.
What changes between sessions
One of the gentle shifts many people notice is that they start recognizing parts in daily life. You might catch the inner critic in the middle of a work email, or notice the people pleaser just before you agree to something you don't want to do.
This isn't homework. It's simply noticing. Here's a two-minute check-in some people find helpful:
Pause and take a breath.
Ask yourself, "What part of me is most present right now?"
Notice where you feel it in your body, if anywhere.
Ask it, kindly, "What are you worried about?"
Thank it for trying to help, even if you don't agree with its methods.
That's it. Over time, this kind of noticing can create a little more space between you and your parts, so you have more choice in how you respond.
Many people say they start to feel less at war with themselves. Instead of "What's wrong with me?", the question becomes "What is this part trying to do for me?"
IFS or CBT, or both?
People often wonder how IFS compares with cognitive behavioural therapy (CBT).
CBT is structured and skills based. It focuses on noticing and shifting thoughts and behaviours, often with practice between sessions.
IFS is more exploratory. It focuses on understanding the parts behind thoughts and behaviours, and the feelings they carry.
They feel different, but they're not opposites. Many therapists blend approaches, choosing what fits each person and each moment. Some people use CBT tools for day-to-day coping and IFS for deeper patterns. Your free consult is a good time to ask how a therapist might combine approaches for you.
What the research says
Research on IFS is still early. One small pilot study tested an online program combining group sessions with individual sessions for people living with post-traumatic stress and substance use. Participants found the program acceptable, and their post-traumatic stress symptoms eased. But the study was small, had no comparison group and used a group format, while our therapists offer individual sessions. More research is needed.
IFS can be a helpful approach for many people, but it's not a guaranteed fix, and fit with your therapist matters a great deal.
If you've been feeling pulled in different directions, getting to know your parts could be a meaningful next step.
Galt City Centre or online across Ontario
Our Cambridge office is at 188 Main Street in Galt City Centre. You can reach the office at (519) 621-8858.
Online counselling is available by secure video from anywhere in Ontario. Many people find IFS works well online, from the comfort of home. We also have offices in Kitchener, Waterloo and Ottawa, and every location offers every service.
Cost, billing and your first step
Sessions with our therapists range from $130 to $200, depending on the clinician.
We accept Health Spending Accounts (HSAs).
We can direct bill many insurers, including for sessions with an RP (Qualifying). Desjardins is the exception: through TELUS eClaims, we can direct bill Desjardins for sessions with an RSW, RP or psychologist, but not for an RP (Qualifying).
Coverage depends on your plan, so check with your insurer before you start.
Book a free 15-minute consultation with our admin team. Mention that you're interested in IFS, and they'll suggest a good fit.
If you're in crisis: if you or someone you love is in immediate danger, call 911. If you're thinking about suicide, call or text 9-8-8 any time, day or night.
Every part of you is trying to help in its own way. With curiosity and support, those parts can learn to work together.
Last reviewed: October 2026
Sources
Ally D, Tobiasz-Veltz L, Tu K, Comeau A. A pilot study of an online group-based Internal Family Systems intervention for comorbid posttraumatic stress disorder and substance use. Frontiers in Psychiatry, 2025
Psychotherapies, National Institute of Mental Health (NIMH)