Most of us know the feeling of being of two minds. Part of you wants to rest while another part keeps pushing. Part of you wants closeness while another part pulls away. Internal Family Systems, or IFS, treats those inner voices as parts worth getting to know rather than flaws to silence. With IFS therapy, Ottawa residents can explore those parts at our downtown office or online. This post covers what IFS is, what people bring to it, how therapists blend it with other approaches, what research says so far and how to get started.
This post is general information, not a diagnosis or medical advice.
What IFS is, in plain language
IFS starts from the idea that the mind is made up of many parts, each with its own feelings, beliefs and job. Some parts try to keep you safe by planning, criticizing or staying busy. Others step in to numb or distract when pain gets too close. Underneath, some parts carry old hurt, fear or shame.
IFS also holds that everyone has a calm, curious centre, often called the Self. In sessions, your therapist helps you approach your parts from that steadier place. The goal isn't to get rid of any part. It is to understand what each one is trying to do for you, so it can relax its grip.
If you want a broader overview, our Internal Family Systems therapy page explains the model in more detail.
What people bring to parts work
People come to parts work for many reasons. Some of the most common include:
A harsh inner critic that never seems satisfied
Anxiety, perfectionism or constant overthinking
Low mood, numbness or feeling stuck
Patterns in relationships that keep repeating
The lasting effects of painful or frightening experiences
Habits that bring short-term relief and long-term regret
Parts work therapy, Ottawa clients often say, gives them a gentler way to look at these struggles. Instead of asking "what is wrong with me?", the question becomes "what is this part afraid would happen if it stopped?"
What a session can look like
Early sessions usually focus on getting to know you and what you want from therapy. From there, your therapist may invite you to notice a feeling, thought or body sensation and get curious about it. You might ask that part how old it is, what it worries about or what it needs.
Some people find this easy. Others feel awkward at first, and that's fine. A good IFS therapist, Ottawa or online, won't force anything. If a part doesn't want to talk, that part gets respect too. You stay in charge of the pace, and you can always pause or change direction.
Sessions are still conversations. You won't be hypnotized, and you won't lose track of where you are.
How therapists in Ottawa blend IFS with other approaches
Few therapists use IFS on its own. Many blend it with other methods, depending on what you need. A therapist might combine parts work with:
Cognitive behavioural therapy (CBT) for practical tools to manage anxious or harsh thoughts
Psychodynamic work to understand how early relationships shape patterns today
Emotion-focused work to stay with big feelings rather than push them away
Mindfulness skills to notice what is happening inside without judging it
Internal family systems therapy, Ottawa clients find, can sit comfortably alongside these approaches. The National Institute of Mental Health notes that therapists may use one main approach or draw on several, depending on their training and the needs of the person they are working with. Your therapist will talk with you about what mix makes sense.
What research says so far
IFS is widely used, but the research base is still young. One recent study tested an online program based on IFS for adults living with both post-traumatic stress and substance use problems. It was a small group pilot: 10 adults took part in 12 weekly online groups plus 6 individual sessions, with no comparison group.
Participants rated the program as highly acceptable, and most stayed through the 12 weeks. Post-traumatic stress symptoms and cravings eased over that time. Because the study was so small and had no comparison group, it can't prove IFS caused those changes. The authors present it as a first step toward larger trials.
So the honest picture is this: early results are encouraging, and many clients find parts work meaningful, but more research is needed. A good therapist will be open with you about that.
IFS therapy online across Ontario
Not everyone can get downtown easily. IFS therapy online, Ontario wide, works much like in-person sessions. You meet by secure video from a private space, and your therapist guides the same kind of inner conversation. Many people find it easier to turn inward from the comfort of home.
Some clients start online and switch to in person later, or mix the two. Our online counselling page explains how video sessions work and what you need to get set up.
Is IFS a good fit for you?
IFS may suit you if you notice strong inner conflict, if you are tired of fighting yourself, or if other approaches felt too focused on symptoms alone. It can be gentle enough for people who feel nervous about therapy and deep enough for those who want to understand old patterns.
It may help to ask a few questions during a free consultation:
How do you use IFS, and what else do you blend it with?
What happens if I feel stuck or overwhelmed in a session?
How will we know therapy is helping?
Common questions about parts work
Do I have to believe I have "parts"? No. Many people find the language odd at first. It is simply a way of describing the mixed feelings everyone has. You can use your own words.
Is IFS only for trauma? No. It is often used for trauma, but people also bring self-criticism, anxiety, low mood and relationship patterns.
How long does it take? It depends on your goals. Some people want a few sessions to work on one pattern. Others prefer longer-term work. You and your therapist can check in regularly about how it is going.
Can I bring a specific part I'm struggling with? Yes. Many people start with the part that bothers them most, such as a worried part or a critical part, and go from there.
Getting support at our Ottawa office
Our Ottawa office is at 1 Rideau St, 7th Floor, Ottawa, ON K1N 8S7, inside the Fairmont Château Laurier. You can reach it at (613) 691-1006. Every service we offer is available at every location, and you can also meet online from anywhere in Ontario.
Cost and next steps
Sessions with our therapists range from $130 to $200, depending on the clinician.
Depending on your plan, insurance may cover up to 100% of the cost. Check your plan for the details.
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).
Book a free 15-minute consultation with our admin team to talk about whether parts work is a good fit and which therapist might suit you.
If you're in crisis: if you or anyone else is in immediate danger, call 911. If you're having thoughts of suicide, call or text 9-8-8 any time.
Every part of you is welcome here, including the parts that aren't sure about therapy yet.
Last reviewed: October 2026
Sources
Ally H, Tobiasz-Veltz B, Tu J, et al. A pilot study of an online group-based Internal Family Systems intervention for comorbid posttraumatic stress disorder and substance use, Frontiers in Psychiatry, 2025
National Institute of Mental Health, Psychotherapies
Centre for Addiction and Mental Health, Anxiety Disorders