Internal Family Systems Therapy in Washington, D.C., Virginia & Maryland
Maybe your mind feels like it's always at war, one part of you wants peace, while another keeps dragging you back into old patterns of fear, shame, or doubt. Traditional talk therapy often only scratches the surface, but Internal Family Systems (IFS) goes deeper.
Schedule a Free ConsultationIFS helps you recognize that you're not just "broken" or "flawed." You're dealing with different parts of yourself that are stuck in past pain. These parts (like the inner critic, the anxious part, or the inner child) are often trying to protect you in ways that can leave you feeling disconnected, stuck, or overwhelmed. In IFS, you'll learn to identify, understand, and work with these parts, bringing them into balance so that you can finally feel whole.
What's powerful about IFS is that it's not just about talking through your issues. It gives you a framework that's incredibly accessible and practical, helping you gain deep insight during and outside of therapy sessions. You'll feel more in control of your emotions, more compassionate with yourself, and more empowered to create lasting change.
IFS is particularly effective for: anxiety and chronic worry, depression, trauma and PTSD, low self-esteem and inner criticism, perfectionism and self-doubt, and creative blocks.
How Is IFS Different from Traditional Talk Therapy?
Yes, IFS is different, and it's one of our favorite approaches at Full Self Psychotherapy. What we love about IFS is that it's non-pathological: it doesn't focus on labeling or fixing "problems," but instead sees the different parts of you as parts of your whole self, each with their own positive intent. It's a really compassionate approach that empowers you to reconnect with your inner wisdom and lead your own healing process.
Of course, we're here to guide you through it, supporting you as you explore and understand these parts. But you're in control of your healing journey. It's also important to note that IFS moves away from the traditional, often colonized "fix-it" mentality of therapy, and instead centers the belief that everyone has the ability to heal themselves from within. It's deeply personal, decolonized, and focused on self-compassion.
If traditional talk therapy has felt limiting or overly focused on "pathology," IFS offers a fresh, non-judgmental way to make meaningful, lasting change.
Schedule a Free ConsultationTop 5 Ways IFS Can Help You Heal and Feel Better
Quiet the Inner Critic
With IFS, you'll finally be able to silence the constant self-criticism and perfectionism that's holding you back. You'll feel more at peace with yourself, able to show up confidently without second-guessing every move.
Let Go of Past Pain
IFS helps you connect with the parts of yourself that carry old wounds, whether from childhood or past relationships, and let them go. You'll feel lighter, freer, and less weighed down by past experiences that no longer serve you.
Embrace Self-Compassion
Instead of beating yourself up for not doing enough, you'll learn to treat yourself with the same kindness you give to others. This helps you break out of the cycle of burnout and perfectionism, and finally feel good about who you are.
Stay Calm Under Pressure
With IFS, you'll understand and manage your emotions in a healthier way. You'll feel more centered and in control, even during stressful situations, making work and relationships feel easier.
Unleash Your Creative Energy
IFS helps you reconnect with your true self, the part of you that's confident, creative, and ready to thrive. You'll feel more inspired and energized to pursue your goals and passions without fear or hesitation.
What Can I Expect in an IFS Therapy Session?
In an IFS therapy session, our therapists will start by explaining how the process works, so you never feel rushed or overwhelmed. We'll walk you through the model in detail and you'll have a clear understanding of how it can help.
- Getting to know your parts. We'll explore the parts of you driving self-criticism, perfectionism, or unhelpful behaviors. You're welcome to bring specific issues to the session, like daily irritations or intrusive thoughts. That's not required.
- Working at your pace. You'll take things at your own pace, with plenty of support along the way. Your internal system's pace is always respected. Nothing is forced.
- An integrative approach. IFS is often integrated with other therapies like EMDR or Sensorimotor Psychotherapy, giving you a comprehensive approach to healing.
- Tools you can use outside of sessions. Many clients find they can apply IFS principles on their own, checking in with activated parts, offering compassion to the inner critic, or pausing before a reactive behavior to ask what part is driving it. IFS works inside and outside the therapy room.
Is IFS Therapy Safe and Evidence-Based?
Yes, IFS therapy is both safe and effective for long-term healing. It's a compassionate, non-judgmental approach that allows you to heal at your own pace, without feeling pressured or talked at. By addressing the parts of you driving self-criticism and perfectionism, IFS helps release emotional blocks and build lasting self-compassion.
IFS is recognized as an evidence-based approach, and at Full Self Psychotherapy, we integrate it alongside EMDR and Sensorimotor Psychotherapy because in our clinical experience it produces durable change for clients whose struggles run deeper than cognitive reframing alone.
It's also a powerful, empowering therapy that fosters deep change, helping you feel more grounded, confident, and inspired over time. If you've felt stuck in traditional therapy, IFS could be the breakthrough you've been looking for.
Schedule a Free ConsultationYou don't have to navigate this alone.
You're ready for a change, and IFS can help you get there. Whether you're in person at our Dupont Circle office or meeting with us virtually from anywhere in Virginia or Maryland, we're here.
Schedule a Free ConsultationIn-person therapy in Washington, D.C.
Full Self Psychotherapy sees clients in person at our Dupont Circle location in Washington, D.C. (1350 Connecticut Ave NW, Suite 1030, Washington, DC 20036). We also offer telehealth sessions for clients throughout Virginia and Maryland via a secure, HIPAA-compliant video platform.
In-person therapy for teens
Safe, affirming sessions for teens navigating anxiety, trauma, and self-esteem at our Dupont Circle office.
Schedule a Free ConsultationIn-person therapy for adults
Evidence-based, body-centered therapy for adults ready to move beyond patterns that have felt stuck or overwhelming.
Schedule a Free ConsultationVirtual Therapy: Healing from the Comfort of Home
Life is busy, and carving out time for therapy can feel like just another stressor. That's why we offer virtual therapy: a flexible, accessible option designed to fit seamlessly into your routine.
Imagine settling into your favorite chair, a warm drink in hand, your pet by your side, and starting your session from the privacy of your own space. Many clients find it easier to open up when they're in a familiar environment, free from the pressures of commuting or worrying about being seen at a therapy office.
Virtual therapy offers all the same benefits of in-person sessions, with added convenience and confidentiality. Your sessions will be held over a secure, HIPAA-compliant video platform, ensuring your privacy and safety every step of the way.
Learn more about virtual therapy
FAQs about Internal Family Systems in Washington, D.C.
What is IFS and how did it come about?
IFS (Internal Family Systems) is a powerful therapy approach developed in the 1980s by Dr. Richard Schwartz. It's based on the idea that we all have different "parts" inside us, like the perfectionist, the inner critic, or the anxious part, that influence how we think, feel, and act. These parts often mean well but can leave us feeling stuck or overwhelmed.
IFS helps you get to know these parts, understand their roles, and heal the deeper wounds they might be protecting. The goal is to create more self-compassion, emotional balance, and a stronger connection to your authentic self. It's especially helpful for working through anxiety, depression, and past traumas, so you can feel more inspired, confident, and whole. You can read more about IFS on the IFS Institute's homepage here.
How is IFS different from traditional talk therapy?
Yes, IFS is different, and it's one of our favorite approaches at Full Self Psychotherapy. What we love about IFS is that it's non-pathological: it doesn't focus on labeling or fixing "problems," but instead sees the different parts of you (like the inner critic or the perfectionist) as parts of your whole self, each with their own positive intent. In fact, it's a really compassionate approach that empowers you to reconnect with your inner wisdom and lead your healing process.
Of course, we're here to guide you through it, supporting you as you explore and understand these parts, but you're in control of your healing journey. It's also important to note that IFS moves away from the traditional, often colonized "fix-it" mentality of therapy, and instead centers the belief that everyone has the ability to heal themselves from within. It's deeply personal, decolonized, and focused on self-compassion.
If traditional talk therapy has felt limiting or overly focused on "pathology," IFS offers a fresh, non-judgmental way to make meaningful, lasting change.
Why is IFS effective for trauma and anxiety?
Yes, IFS is highly effective for trauma and anxiety because it works by healing the parts of you that carry old wounds, fears, and self-doubt. Rather than just talking about your problems, IFS helps you understand and transform these inner parts, allowing you to release trapped emotions and break free from negative patterns. This process fosters self-compassion, emotional balance, and confidence, helping you feel more grounded, inspired, and ready to move forward in both your personal and professional life.
How does IFS help with self-esteem and inner criticism?
Absolutely! IFS can really help with self-esteem and silencing that harsh inner critic. If you're constantly battling perfectionism or negative self-talk, IFS helps you understand where those voices are coming from and why they're so loud. It's all about connecting with the parts of you that feel stuck or self-critical, and learning how to treat yourself with more kindness and compassion. As you heal these parts, you'll feel more confident, inspired, and ready to move forward, without the constant pressure or self-doubt.
What can I expect in an IFS therapy session?
In an IFS therapy session, our therapists will start by explaining how the process works, so you never feel rushed or overwhelmed. We'll walk you through the model in detail, and you'll have a clear understanding of how it can help. We'll explore the parts of you driving self-criticism, perfectionism, or unhelpful behaviors. You're welcome to bring specific issues to the session, like daily irritations or intrusive thoughts, but that's not required. IFS is often integrated with other therapies like EMDR or Sensorimotor Psychotherapy, giving you a comprehensive approach to healing. You'll take things at your own pace, with plenty of support along the way.
Is IFS therapy safe and effective for long-term healing?
Yes, IFS therapy is both safe and effective for long-term healing. It's a compassionate, non-judgmental approach that allows you to heal at your own pace, without feeling pressured or talked at. By addressing the parts of you driving self-criticism and perfectionism, IFS helps release emotional blocks and build lasting self-compassion. It's a powerful, empowering therapy that fosters deep change, helping you feel more grounded, confident, and inspired over time. If you've felt stuck in traditional therapy, IFS could be the breakthrough you've been looking for.
How long can I expect to be in IFS therapy?
The length of IFS therapy varies, but many clients see significant progress in a relatively short time, sometimes even after just one intensive session. Extended sessions allow for deeper, faster healing by addressing the root causes of self-criticism, negative behaviors, and perfectionism. When combined with therapies like EMDR or Sensorimotor Psychotherapy, the healing process can be even more effective and expedited. While the exact timeline depends on your unique needs, IFS offers a powerful way to create lasting change, helping you feel more confident and inspired in your life and work.
What are the 7 C's of Self in IFS therapy?
The 7 C's (Curiosity, Calm, Compassion, Confidence, Courage, Creativity, and Connectedness) are the qualities IFS identifies as naturally present in your core Self. When your parts are not overwhelming the system, these qualities emerge on their own. The goal of IFS therapy is to help you access these qualities when relating to your parts, so your Self (rather than a protective or reactive part) can lead your inner world. The IFS Institute sometimes also lists Clarity, making it the 8 C's.
Is IFS therapy evidence-based, or is it controversial?
IFS has a strong evidence base for treating trauma, anxiety, and depression, and at Full Self Psychotherapy, we approach it as part of an integrative, evidence-aware practice. We use it alongside EMDR and Sensorimotor Psychotherapy because in our clinical experience, it produces durable change for clients whose struggles run deeper than cognitive reframing alone.
Can IFS therapy help with trauma, anxiety, and depression?
Yes, IFS is highly effective for trauma and anxiety because it works by healing the parts of you that carry old wounds, fears, and self-doubt. Rather than just talking about your problems, IFS helps you understand and transform these inner parts, allowing you to release trapped emotions and break free from negative patterns. This process fosters self-compassion, emotional balance, and confidence, helping you feel more grounded, inspired, and ready to move forward in both your personal and professional life.
What are your fees?
Margot's rate is $265 for a 45-minute session. She also offers intensives for faster deep progress. Check out her intensives page for details and pricing.
Molly's rate is $200 for a 45-minute session. She also offers extended sessions.
Your Rights and Protections Against Surprise Billing: You have the right to receive a "Good Faith Estimate" explaining how much your medical and mental health care will cost. Under the No Surprises Act, healthcare providers are required to give clients who don't have insurance or who are not using insurance an estimate of expected charges for services. You can ask for a Good Faith Estimate before you schedule a service or at any time during your care. If you receive a bill that is $400 or more above the Good Faith Estimate, you can dispute it. For more information about your rights, visit CMS.gov/NoSurprises.
Full Self Psychotherapy is a group practice in Washington, D.C. that supports motivated adults and teens who are ready to do more than just talk about what is hard. With a team of three therapists trained in EMDR, IFS, and Sensorimotor Psychotherapy, they work with people navigating trauma, anxiety, ADHD, self-esteem struggles, and life transitions, offering both in-person and virtual sessions across D.C., Virginia, and Maryland. Their whole-person, nervous-system-informed approach creates the kind of real, lasting change that has felt out of reach before.
Full Self Psychotherapy does not provide crisis services. If you are in crisis or need immediate support, please call or text 988 (Suicide and Crisis Lifeline) or go to your nearest emergency room.