DOES THIS SOUND LIKE YOU?
Part of you wants one thing. Another part wants the opposite.
Part of you wants to leave the job. Another part is terrified to.
Anxiety hums in the background, even when things are fine.
You know a habit is hurting you, and you keep doing it anyway.
There's a critical voice in your head that never takes a day off.
In IFS, each of these is a "part" of you. Even anxiety and shame are trying, in their own way, to help.
WHAT IS IFS THERAPY?
Your mind is a family of parts, and none of them are bad
IFS is a form of psychotherapy that sees your mind as made up of "parts". Some protect you by planning, pleasing or criticising. Others carry old hurt. Sessions help your core Self lead, so parts can heal instead of fight.
WHY "FAMILY"?
IFS stands for Internal Family Systems. It was developed by the psychologist Richard Schwartz in the 1980s. The "family" is the family of parts inside you, not your actual family.
THE PARTS IFS WORKS WITH
01
Managers
Protectors that try to keep things under control, often by planning, pleasing or criticising.
02
Firefighters
Protectors that step in when pain breaks through, often by numbing or distracting.
03
Exiles
Younger, hurt parts that carry old pain the protectors are guarding.
04
The Self
Your core Self: calm, curious, clear, compassionate, confident, courageous, creative, connected.
HOW IT WORKS
At your pace, starting free
01
Free intro call
You tell me what you'd like help with, and I explain how IFS sessions run. We decide together whether to go ahead.
02
Sessions at your pace
[TBC: length, how often] In person or on Zoom. We notice where a part shows up, often in the body, and never push before you're ready.
03
Review as we go
We check in on how it's going and decide together how many sessions you need.
Ways to work with me
Free intro call
on Zoom
30 min
1-1 Sessions
on Zoom, wherever you are
60 min
First "steps" Package
5 sessions
Weekly sessions on one theme
Deep dive package
on Zoom, wherever you are
Fortnightly
For organisations
Workshops designed for your team or group
Custom
Fees are shared on the intro call.
ABOUT ME
I'm Deepa Swamy
I work in an IFS-informed way, built on the IFS Institute's Online Foundational Course and many of its clinical courses, and I'm studying for a Master of Counselling at Flinders University. I'm also a facilitator of The Work of Byron Katie, and some clients combine the two.
QUESTIONS
What people ask before booking
Does IFS therapy actually work?
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The research is promising but still early. Small trials have found improvements in depression, PTSD symptoms and wellbeing in people living with chronic pain. IFS hasn't yet been shown to work better than established therapies such as CBT, and the IFS Institute itself says larger trials are needed.
Who is IFS therapy good for?
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People often come for anxiety, depression, panic, grief, a harsh inner critic, perfectionism, people-pleasing, shame, relationship and attachment patterns, or hurt that started in childhood. It suits adults [TBC: 18+?] who are curious about their inner life. It isn't the right fit if you're in crisis, experiencing psychotic symptoms, or need psychiatric care. If so, I'll help you find the right support.
What happens in an IFS session?
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We start with what's on your mind. I'll invite you to notice a part, such as a tight feeling or a critical thought, and get curious about it: what it does, and what it's afraid would happen if it stopped. IFS therapists often describe this as six steps: find the part, focus on it, flesh it out, notice how you feel toward it, befriend it, and learn what it fears. You can keep your eyes open or closed, and more hurt parts are only approached when your protective parts are ready.
Is IFS safe if I've been through trauma?
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IFS goes at your pace. We don't go into painful memories unless you're ready, and you can pause at any time. If you're dealing with severe trauma or dissociation, I may refer you to a more experienced IFS therapist.
How many sessions will I need?
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It varies. Some clients come for a handful of sessions; MB, quoted above, came for six. Research studies of IFS have usually run for around 16 sessions.
Can I do IFS on my own?
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You can start. Books such as No Bad Parts by Richard Schwartz, who developed IFS, guide you through getting to know your parts. For older, deeper hurts, most practitioners suggest working with a therapist rather than going there alone.
Are there criticisms of IFS?
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Yes. Critics point out that IFS has become popular faster than its research has grown, and that it needs extra care with people who experience psychosis or severe dissociation. That's one reason I check fit carefully on the intro call.
Are sessions online?
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Yes. You can meet me in person in Singapore or on Zoom, wherever you are. [TBC]
Where are your IFS sessions in Singapore?
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In [TBC: area and nearest MRT]. The full address is sent when you book. [TBC: days and times available]
Do you offer low-cost IFS sessions?
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Yes. As part of my Master of Counselling practicum, I offer supervised IFS sessions at a reduced fee in Singapore. See the low-cost IFS therapy page for details.
Can I combine IFS with The Work?
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Yes. If you already know The Work of Byron Katie, I offer sessions that move between inquiry and IFS parts work. Ask about it on the intro call.