The 8 C's of Internal Family Systems Therapy: How They Can Support Your Healing

In this post, we'll explore...

• What exactly is IFS therapy?

• What are the 8 C’s of IFS?

• What IFS Therapy looks like in practice.

• Next steps if you want to explore IFS for yourself?

what exactly is ifs therapy?

Internal Family Systems (IFS) is a powerful, evidence-based approach to therapy that helps us understand and heal our internal world. Developed by Dr. Richard Schwartz, IFS is built on the idea that we all have a system of "parts" inside us: different thoughts, emotions, or behaviors that show up in response to life experiences (...kind of like Inside Out).

You might recognize these parts as inner voices: the critical one that judges your food choices, the anxious one that wants you to stay safe, or the perfectionist that pushes you to keep it together (we all have that one, right?). According to IFS, none of these parts are inherently bad. They’ve all developed strategies to protect us, even when they might not go about it in the best way. The goal of IFS isn’t to banish them, but to understand them, appreciate their protective roles, and help them chill out a little.

At the core of IFS is the concept of the Self: a calm, compassionate, grounded presence, innate in each and every one of us, that can lead the internal system. When we're grounded in Self-energy, we can approach our parts with curiosity instead of fear or judgment...and that’s where the magic happens! But how do we know if what we're experiencing is a part or the Self? Luckily, IFS has an answer for that...

What Are the 8 C’s of IFS?

The 8 C’s describe the qualities of Self, and they’re exactly what make healing possible. Think of them as the internal toolkit you didn’t know you had. When we approach our inner world from a place of Self-energy, we lead with:

1. Curiosity: “I wonder why this part is showing up for me,” "How fascinating that this part is coming out again!"

2. Compassion: “This part is trying to help me in the only way it knows how,” "This part must be exhausted from maintaining this level of vigilance."

3. Calm: A settled nervous system that helps parts feel safe. "Whatever is the outcome is, I know we can handle it."

4. Clarity: The ability to see the situation for what it is, not just what our parts fear it to be. "While this does remind us of the scary thing that happened to us in the past, here's why things are different this time..."

5. Connectedness: A sense of relationship with yourself and others. "I have people in my life who will show up for me if I ask."

6. Confidence: Trusting your ability to care for your parts and make wise decisions. "We've done hard things before, so I know we can get through this now."

7. Creativity: Finding new ways of responding to old patterns. Using your imagination to come up with new ideas, rather than to create scary scenarios for anxiety to ruminate on.

8. Courage: Facing discomfort to create real change. "It's okay that we feel afraid, but I believe that this will be worth it."

When we begin to access Self-energy more consistently, we're able to approach our internal struggles with more flexibility, insight, and grace. Healing stops being about fighting yourself or running away from painful emotions and it starts being about caring for yourself in a whole new way.

This all sounds a little weird...What Does IFS Therapy Look Like in Practice?

Let’s say you’re struggling with binge eating, restriction, or obsessive food thoughts. Instead of labeling those behaviors as “bad” or trying to control them through willpower (hi, diet culture), IFS invites you to get curious:

• What part of you engages in this behavior?

• What is it trying to do for you or protect you from?

• When did it first show up?

• What does it want you to know?

You might discover a part that binges to soothe overwhelming feelings, or a part that restricts to feel in control. Often, these parts formed in response to trauma, shame, or pressure to meet certain standards. They’re not the enemy...they’re trying to help.

In IFS, we build a relationship with those parts, led by the qualities of Self. You learn to approach your bingeing part with compassion, ask it what it needs, and explore the deeper pain it’s protecting. As the part feels seen and understood, it no longer has to work so hard (or so destructively) to protect you.

Over time, many people notice they feel calmer around food, more trusting of their body, and less controlled by the parts that used to dominate their inner world.

The 8 C's aren’t magic wands, but they’re incredibly powerful tools for healing. (And they’re a lot more sustainable than crash diets and negative self-talk.)

Want to Explore IFS for Yourself?

IFS isn’t about fixing or fighting yourself. It’s about differentiating from your parts, becoming more aware of who you are, and building a more respectful and curious relationship with your mind, body, and emotions.

If you’re curious about how IFS therapy can support your healing, I’d love to connect. I offer free 15-minute consultation calls to explore whether we’d be a good fit.

Let’s help your parts feel seen, heard, and safe so that you can feel more like you.