Internal Family Systems (IFS) Therapy in San Antonio, TX.
Heal the Parts of You That Keep You Stuck
Break free from the patterns shaped by past relationships and step into the life you truly want. IFS therapy helps you reconnect with your authentic self, transform deep-seated wounds, and create lasting emotional freedom.
Thriving is Possible
What is Internal Family Systems Therapy (IFS)?
IInternal Family Systems (IFS) therapy views your mind as an internal system of “parts,” each carrying its own emotions, roles, and responses to past experiences. When you’ve experienced relational trauma—whether from childhood, family dynamics, or romantic relationships—these parts often work overtime to keep you safe. One part of you may crave deep connection, while another is terrified of being hurt again. You might have a part that over-functions in relationships, always putting others first, while another part is exhausted, longing to rest.
IFS helps you understand these inner conflicts not as flaws, but as protective responses to past wounds. Instead of trying to silence or push these parts away, we work to meet them with compassion, curiosity, and healing. This process allows the burdened parts of you to release old pain, helping you feel more aligned, balanced, and in touch with your true self—the version of you that is calm, confident, and deeply connected to what you want.
Unlike therapies that focus solely on changing thoughts, IFS is a somatic and experiential approach that works with both the mind and body. It helps you process and heal the emotional and nervous system imprints of past relationships so you can move forward without being controlled by them.
If you’ve ever felt stuck in patterns of self-doubt, over-giving, fear of abandonment, or emotional shutdown, IFS can help. By learning to embrace every part of yourself, you’ll begin to break free from cycles of self-protection and step into a life led by self-trust, emotional freedom, and joy.
Internal Family Systems (IFS) is Especially Effective for Relational Trauma
Relational trauma—whether from childhood, family relationships, or romantic partners—can leave deep emotional imprints that shape how you navigate connection, trust, and self-worth. You might find yourself reacting in ways you don’t fully understand, feeling stuck in patterns that seem impossible to break, or carrying the emotional weight of past wounds into your present relationships. These moments aren’t signs of failure—they’re invitations for healing.
IFS helps uncover how your past experiences and different parts of you influence your present struggles. For example:
The part of you that :
feels guilty for setting boundaries may still believe that love has to be earned through self-sacrifice.
pushes people away may have learned that closeness leads to pain and betrayal.
stays in unhealthy relationships might be holding onto the belief that this is the best love you can get.
By understanding and healing these parts, you can break free from cycles of self-doubt, people-pleasing, and emotional overwhelm. Instead of being at war with yourself, you’ll feel more grounded, intentional, and connected—both to yourself and to the relationships that truly support you.
Hey, I’m Cate.
Internal Family Systems Therapy (IFS) allows us to heal with compassion instead of force.
Rather than fighting or trying to “fix” the parts of you that feel anxious, critical, or overwhelmed, we listen to them and uncover what they’re really trying to protect. IFS helps us go beyond surface-level change by addressing the deeper emotional wounds stored in the body.
IFS is also ideal for clients who have a hard time connecting with their emotions or struggle to express how they feel. You don’t need to “know” exactly what’s wrong or how to articulate it—we follow subtle sensations, thoughts, and responses within your body to uncover what’s beneath the surface. Many clients find that this approach feels natural and leads to deeper insights and healing.
I find IFS especially helpful for people who feel stuck in patterns like perfectionism, people-pleasing, shutting down, or constant overwhelm. It’s not from a lack of effort—they’ve tried to change but something keeps getting in the way. IFS helps uncover and heal those deeper blocks, allowing them to break free, reconnect with their authentic selves, and create a life with more ease and balance.
What to expect in IFS Therapy?
Understanding and Exploring Your Inner Parts
In IFS sessions, we’ll explore the parts of you that feel anxious, overwhelmed, or stuck. Whether it’s the perfectionist that won’t let you rest or the anxious part that overthinks, we’ll approach them with curiosity and compassion. You don’t need to fix them—just listen to what they’re trying to protect and heal.
Healing Through the Body and Emotions
Rather than just changing your thoughts, IFS connects you to the feelings stored in your body and nervous system. As we gently uncover the stories these parts hold—whether rooted in past trauma or generational patterns—we guide them toward healing and release, creating lasting change.
Finding Balance and Reconnecting with Your Authentic Self
As your parts integrate, you’ll shift from inner conflict to inner calm. You’ll reconnect with your authentic self—the part of you that leads with confidence and clarity. Over time, you’ll feel more grounded, experience fewer triggers, and develop deeper peace in your daily life and relationships.