I’m an Internal Family Systems therapist in Arlington, and I work with adults who feel stuck in patterns they don’t fully understand … inner criticism that won’t quiet down, parts that shut things off, or reactions that feel bigger than the moment calls for.
In our work together, we slow things down and get curious about those parts instead of trying to push them away. I offer online therapy for adults across Virginia who want a steadier, more compassionate relationship with themselves.
I feel like I’m at war with myself. One part pushes hard, another shuts down, and a third keeps criticizing everything I do. It’s exhausting, and I don’t understand why I can’t just get it together. I’ve tried to think my way out of it, and it hasn’t worked.
What IFS therapy offers is a different way of seeing that inner conflict. Those parts aren’t flaws. They’re protective strategies that developed when you needed them, and they’re still doing the job they learned, even when that job is no longer helping. Understanding what each part is carrying, and building a relationship with it from the inside, is how real change becomes possible.
IFS recognizes that the mind is naturally made up of multiple parts, each with its own perspective, its own history, and its own way of trying to help. Some parts manage daily life by keeping everything controlled. Others react when emotions feel overwhelming. And some carry pain from experiences that happened long ago.
As an Internal Family Systems therapist working with adults across Virginia, I help you:
Sessions are online, private, and paced by what your nervous system can handle:
IFS was developed by Dr. Richard Schwartz and is built on the understanding that all parts, even the ones that seem destructive, originally developed to protect you. Getting to know them changes everything. Internal Family Systems treatment works with the entire internal system, not just the symptom at the surface.
Managers run the show in everyday life. They plan, control, achieve, and worry, doing everything they can to prevent pain from surfacing. Managers are often the inner critic, the perfectionist, the people-pleaser, and the one who keeps you busy so you don’t have to feel.
In IFS therapy, we:
Firefighters show up when exiled parts threaten to break through. They act fast and often in ways that feel out of control. Substance use, rage, numbing, compulsive behaviors, anything that douses the emotional fire quickly. They’re not the problem. They’re responding to one.
In IFS therapy, we:
Exiles hold the memories, beliefs, and emotions from painful or overwhelming experiences. They’re often young parts that were separated from the rest of the system to keep that pain from flooding everything else. Healing exiles is where deep, lasting change happens.
In IFS therapy, we:
Because IFS addresses the internal system rather than targeting symptoms in isolation, it tends to be effective across many presenting concerns. A clinician supporting clients with anxiety, trauma, shame, and relationship patterns, I integrate IFS with other approaches to meet your nervous system where it is.
IFS often pairs naturally with somatic therapy, EMDR, and trauma-focused CBT, addressing different layers of the healing process at the same time.
Healing doesn't require fighting yourself.
I’m a licensed professional counselor providing Internal Family Systems therapy to adults across Virginia, with my office in Arlington’s Radnor/Fort Myer Heights neighborhood. My practice is entirely online, which means I can work with you wherever in Virginia you feel most comfortable.
My background and training:
I’ve been in therapy myself. For years, I was driven by fears of inadequacy and rejection, and I didn’t know how to let people care for me. That experience shapes how I work, with honesty, patience, and genuine investment in helping you find what feels true.
IFS may be a strong fit if you:
The first session is not about diving into the deepest material right away. It is about understanding what has been happening internally and building enough safety for parts to show up without being overwhelmed. We start with what feels most present and move at a pace your nervous system can tolerate. The goal is not speed. It is clarity and steadiness.
In your first session, you can expect:
My office is at 1550 Wilson Blvd, Ste. 700 #226, Arlington, VA 22209, in the Radnor/Fort Myer Heights neighborhood, near the Rosslyn, Courthouse, and Clarendon areas. All sessions are online. I provide secure teletherapy to clients throughout Virginia, including Alexandria, Reston, Richmond, Norfolk, Virginia Beach, and beyond.
Internal Family Systems therapy is an evidence-based psychotherapy model developed by Dr. Richard Schwartz that views the mind as a system of parts.
Core Concept of Internal Family Systems
IFS is built on the idea that the mind contains multiple parts, each with its own perspective and protective role.
The Three Primary Types of Parts in IFS
Managers
Firefighters
Exiles
The Role of the Self in IFS Therapy
IFS centers around Self-leadership.
Characteristics of Self-Energy
IFS therapy works by building relationships with protective parts before addressing deeper wounds.
Step-by-Step IFS Therapeutic Process
Identifying Protective Parts
Building Trust With Protectors
Approaching Exiled Parts Safely
IFS therapy addresses structural internal conflict rather than isolated symptoms.
Measurable Outcomes of IFS Therapy
Emotional Regulation
Trauma Symptom Reduction
Reduction in Self-Criticism
IFS has been studied across multiple populations and is considered an evidence-supported model.
Research-Supported Applications of IFS
Trauma and PTSD Treatment
Anxiety and Depression
IFS therapy sessions are experiential and paced according to internal readiness.
Structure of an IFS Therapy Session
Initial Check-In
Working With Protective Parts
Integrating Insights
IFS is commonly used in trauma-informed psychotherapy.
IFS for Anxiety
Understanding Anxious Parts
IFS for Trauma and PTSD
Protector-First Trauma Work
IFS for Depression
Addressing Withdrawn Parts
IFS can be adapted for different clinical presentations.
Complex and Developmental Trauma
Stabilization Before Deep Work
Borderline Personality Presentations
Non-Pathologizing Framework
ADHD and IFS
Emotional Dimensions of ADHD
IFS and CBT differ in their theoretical foundation and method.
CBT Approach
Cognitive Restructuring
IFS Approach
Parts-Based Internal Work
IFS often integrates with trauma-focused modalities.
IFS and EMDR
Memory Processing
IFS and Somatic Therapy
Nervous System Regulation
When searching for an IFS therapist in Arlington, VA, clinical depth matters.
Qualifications to Look For
Formal IFS Training
Experience With Trauma and Dissociation
Online IFS Therapy in Arlington and Virginia
Choosing an IFS therapist involves evaluating fit and clinical alignment.
Questions to Ask in a Consultation
Training and Experience
Approach to Pacing
IFS therapy often produces gradual internal shifts.
Common Client Experiences
Internal Harmony
Relational Improvements
IFS may not be appropriate in all circumstances.
When IFS May Need Adjustment
Active Crisis
Severe Dissociation
Preference for Short-Term Skill Work
IFS is not a time-limited protocol.
Factors Influencing Duration
Complexity of Trauma
Strength of Protective Parts
The first session focuses on safety and assessment.
Initial Session Structure
Identifying Active Parts
Establishing Therapeutic Fit
IFS therapy is designed to reduce internal conflict and build cooperation between parts rather than suppressing them.
Achieving Inner Harmony Through IFS Therapy
Moving From Internal Conflict to Internal Cooperation
Developing a Compassionate Relationship With All Parts
IFS focuses on helping you recognize and relate to the different parts that shape your emotions and behaviors.
Understanding Your Inner World and Parts
Identifying Protective and Vulnerable Parts
Increasing Self-Awareness and Internal Clarity
IFS is intentionally non-pathologizing and focuses on safety and internal respect.
Creating a Non-Judgmental Space for Healing
Non-Pathologizing Therapeutic Approach
Emotional Safety and Pacing
IFS therapy tends to produce gradual internal shifts rather than dramatic breakthroughs.
Client Testimonials and Healing Journeys
Common Themes Clients Report
Long-Term Internal Shifts
When looking for top IFS therapists in Arlington, VA, training depth and trauma experience matter more than visibility in a directory.
What Defines a Top IFS Therapist in Arlington, VA
Advanced Clinical Training
Clinical Fit and Therapeutic Alliance
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