Internal Family Systems (IFS) Therapy
with the Rule 62 Therapy Team
Every therapist at Rule 62 Therapy incorporates Internal Family Systems (IFS) with other evidence-based therapy techniques to provide a unique therapy experience.
Does it feel like your mind never shuts off?
Are you exhausted from fighting yourself every day?
Do you want to do something but part of you is fighting against change?
Maybe you’ve done therapy before, understand your patterns, and still find yourself reacting the same way.
IFS therapy is for people who have had to adapt in order to survive. You learned ways of coping that made sense in the moment, and they carried you through. Now, even though your circumstances have changed, your body may still be bracing. IFS helps you reconnect with those parts and guide them into the present.
Clients come to us when they:
- Can’t stop overthinking
- Have a loud inner critic
- Feel emotionally overwhelmed
- Explode with anger
- Experience shame + self-doubt
- Repeat relationship patterns
- Feel out of control
When every day feels like an internal battle, it can seem impossible to imagine things being different. They can be.
How IFS therapy works with us
We are all made up of parts. Sometimes one of those parts hogs the microphone.
The perfectionist part pushes you to keep achieving. Another part wants to hide. Another becomes angry to keep you from getting hurt. These protective parts aren’t trying to sabotage you. They’re trying to help using strategies they learned from previous experiences..
Instead of pushing those parts away or forcing yourself to change, we help you slow down and get curious.
Our IFS therapy unfolds in four stages.
1
Recognize your parts
We identify which parts show up during stressful situations and begin understanding the roles they play.
2
Understand their story
Together, we explore what these parts believe, what they’re protecting, and why they’ve worked so hard for so long. As understanding grows, compassion begins replacing judgment.
3
Heal the vulnerable parts
Once your nervous system feels safer and your protective parts trust the process, we begin helping the younger, more vulnerable parts of you heal from experiences they’ve been carrying.
4
Lead from your true Self
Rather than letting fear, shame, or anger drive the bus, you’ll learn to respond from your grounded, confident Self. Every part still belongs, they simply take on roles that best fit the life you are living today.
Approaches we use
Helps you understand and connect with the different parts of yourself so they no longer have to work so hard.
Helps you notice how emotions live in your body so you can regulate your nervous system and feel calmer.
Helps you relate differently to difficult thoughts and emotions instead of fighting them.
Helps identify beliefs that no longer serve you and replace them with healthier perspectives.
Builds awareness of thoughts, emotions, and body sensations before they take over.
Know your parts
The goal isn’t to get rid of parts of yourself. It’s to help every part work together so you can feel more calm, connected, and in control.
After working with us, clients report:
- More self-compassion
- Less reactivity
- Quieter inner critic
- Stronger relationships
- Easier communication
- Greater emotional balance
- Confidence in themselves
- Freedom from patterns
As your internal system becomes less reactive, your day to day gets easier.
About Rule 62 Therapy
Our therapists believe that lasting change happens when people understand themselves instead of judging themselves.
Every clinician at Rule 62 Therapy has training in Internal Family Systems and incorporates it alongside complementary approaches like Somatic Therapy, CBT, ACT, and mindfulness. Rather than relying on one therapy model for every person, we tailor treatment to fit your experiences, goals, and nervous system.
Sessions are collaborative, practical, and compassionate. We’ll help you understand what’s happening inside instead of simply trying to stop the symptoms. As your parts become less defensive and your nervous system feels safer, you’ll begin responding with more confidence, clarity, and choice.
Availability: We provide online therapy throughout Virginia.
Meet our therapists
3 steps to get started
1
Reach out
Fill out our contact form and let us know what’s been feeling difficult. We’ll help you get started.
2
Free consultation
We’ll schedule a brief consultation to answer your questions so you can make sure it feels like the right fit.
3
Begin therapy
Your therapist will help you understand your patterns, identify the parts showing up in your life, and begin building a path toward lasting change.
Request a free 15-minute call
No obligation, and completely confidential. Tell us a little about what’s going on and we’ll be in touch.
Not for emergencies. If you’re in crisis, call or text 988 (Suicide & Crisis Lifeline) or dial 911.