Internal Family Systems Therapy in Lafayette, CA

Do you ever feel like one part of you feels one way, while another part feels something completely different? For example, after a breakup, one part of you might be grieving the relationship, while another part feels relieved it’s over. Or one part of you wants to be productive, while another just wants to lie on the couch and scroll on social media.

You might notice this in everyday moments too. A part of you wants to speak up, while another holds you back. A part of you wants rest, while another pushes you to keep going. You may even find yourself making a decision, only to question it moments later.

These inner experiences can feel confusing, frustrating, or even exhausting. At times, it may seem like you are being pulled in different directions without fully understanding why.

If this resonates, it reflects an internal system that has developed with purpose.

Sunlight rays shining through the leaves of a large green tree

What is Internal Family Systems Therapy?

Internal Family Systems (IFS) therapy is based on the idea that the mind is made up of different “parts,” each with its own thoughts, emotions, beliefs, and roles. These parts, like members of an internal family, interact with one another. Most of us have these internal family within us.

Sometimes these internalized parts take on demanding roles, often as ways to help you cope, protect yourself, or navigate difficult experiences. Even the parts of you that feel critical, anxious, or avoidant are trying to help in some way.

In IFS, these parts are often understood in three general roles:

• Parts that help you stay organized, responsible, or in control in your daily life
• Parts that carry emotional pain, vulnerability, or unresolved experiences
• Parts that step in quickly to manage, avoid distress, or distract when it feels it needs to

Rather than trying to eliminate or “fix” any part, IFS focuses on helping you build a relationship with them. When your parts feel seen and understood, they often begin to soften and shift naturally.

At the center of this work is your Self, the calm, compassionate, and grounded presence within you. Your Self is naturally capable of curiosity, clarity, confidence, and connection. It is not something you need to create or earn. It already exists within you.

At times, life experiences such as stress, trauma, or unmet needs can make it harder to access this steady inner presence. Protective parts may take on more extreme roles in an effort to help you cope. IFS therapy helps you reconnect with your Self so you can relate to your internal world with more understanding and care.

Two hands holding two puzzle pieces close to each other outdoors, with trees and sky in the background.

Some Examples of Internalized Parts:

A constant inner dialogue that is hard to quiet
Parts of you that worry, plan, or anticipate what could go wrong
A strong inner critic
A part that wants routine and that part that wants spontaneity
Feeling pulled between competing needs or emotions
Patterns that you understand logically, but cannot seem to change
A part that wants to please others and minimizes your own needs
A part that overthinks to try to keep you prepared
A part that pushes you to meet high expectations
A part that feels anxious or overwhelmed
A part that avoids, shuts down, or checks out

Whether you recognize a few of these or many, you have parts that are specific to you and reflect a uniquely organized inner system.

A young woman with curly hair, wearing a black beanie, denim jacket, and casual clothing, is sitting outdoors on a fallen log surrounded by autumn leaves, with her hands pressed together in a prayer position and smiling.

How IFS therapy can help

IFS therapy can support you in developing a deeper, more compassionate relationship with yourself.

Instead of feeling stuck in cycles of self criticism, overthinking, or emotional overwhelm, you can begin to understand what is happening internally and why. This understanding can create space for meaningful and lasting change.

Through this process, you may begin to:
• Understand and shift long standing patterns
• Feel more grounded and present in your daily life
• Better understand your relationships with others
• Build a stronger sense of trust within yourself

Small waterfall flowing over rocks surrounded by green plants and trees.

Shohreh Schmuecker, LMFT Online Internal Family System Therapy in Lafayette, CA and Throughout California

Shohreh Schmuecker, LMFT, is a California-licensed therapist with advanced training in Internal Family Systems (Level 2), having completed over 162 hours of specialized study. She uses this compassionate, evidence-based approach to help clients explore the different parts of themselves, uncovering the root of emotional struggles and patterns.

Her approach is warm, grounded, and collaborative. She creates a space where you can explore your internal world without judgment, pressure, or expectation.

Shohreh works with individuals who may be navigating anxiety, emotional overwhelm, past trauma, or relationship challenges. She also works with clients who feel stuck in patterns that do not fully make sense, even when they have insight into them.

Through this work, you can begin to feel more connected to yourself and more supported from within.

A river flowing through a forested area with rocks and trees surrounding it.

A gentle and collaborative approach

This work in therapy is not about forcing change or pushing past your limits. It is about creating a safe and supportive space where all parts of you are welcome.

In IFS therapy, we move at a pace that feels right for you. There is no pressure to share everything at once or to have the “right” words for your experience.

Instead, we focus on building awareness, curiosity, and trust over time. As your parts begin to feel safer, they often reveal more about what they need and how they have been trying to help you.

Schedule Your phone Consultaion

Contact

A woman with short curly black hair and a warm smile, sitting on a brown leather chair in front of a white wall with a colorful beach-themed painting in the background, wearing a black top and a red patterned scarf.

Shohreh (Sho-ray) Schmuecker, LMFT

What happens in an IFS therapy session with Shohreh?

You do not need to have everything figured out before starting therapy. You can begin exactly where you are.

In sessions, Shohreh will support you in noticing what is coming up in the present moment. This may include thoughts, emotions, body sensations, or different parts of you that emerge as you speak.

Her style is compassionate, down to earth, and conversational, while also grounded in clinical training and experience.

Alongside IFS, Shohreh integrates somatic therapy, trauma informed care, and mindfulness. This may include:

• Tracking how your emotions show up in your body
• Exploring protector parts and the roles they play in your life
• Processing past experiences that may still be affecting you
• Building tools to help you feel more grounded, regulated, and present

Over time, you may notice that parts that once felt overwhelming begin to soften. Instead of feeling taken over by them, you can relate to them with more space, understanding, and choice.

Even parts that developed strong protective strategies, such as perfectionism, withdrawal, or overthinking, can begin to shift into roles that feel more supportive and balanced.

Golden Gate Bridge over the ocean at sunrise, with rocks and sandy beach in foreground and hills in background.

How to Start IFS Therapy?

Starting therapy can feel like a big step, especially if part of you is unsure.

Shohreh offers a free 15 minute phone consultation where you can ask questions, share what is bringing you in, and get a sense of whether this feels like the right fit.

You can use the online scheduler below to find a time that works for you.

There is space here for all parts of you, and we can begin wherever you are.

Schedule Your Free Phone Consultation

Send a Message

Frequently Asked Questions

If you're curious about IFS and wondering whether it could support you, let's talk. A consultation is an opportunity to share what you're experiencing, ask questions, and explore whether working together feels like the right fit.

Schedule Consultaiton

Internal Family Systems therapy, or IFS Therapy, is a compassionate way to explore your experience by helping you understand the different “parts” of you that have their own feelings, thoughts, and ways of responding.
Rather than judging or trying to eliminate difficult parts, IFS encourages curiosity and compassion toward them. The goal is to develop a deeper understanding of your inner world and create more choice in how you respond to life's challenges.
An IFS therapy session can look different depending on your needs and goals. You might begin by talking about something you're currently experiencing and noticing which thoughts, emotions, sensations, or “parts” arise around it. Your therapist may then help you become curious about those experiences and explore what a particular part may be feeling or trying to accomplish. You don't need to know how to do IFS before starting therapy. Your therapist will guide you through the process at a pace that feels manageable and supportive.
Yes, IFS therapy may be helpful for people experiencing anxiety by exploring the parts of you that may be contributing to worry, fear, overthinking, or the need to stay in control. Rather than viewing anxiety as something that needs to be immediately eliminated, IFS invites you to become curious about what your anxious parts may be trying to protect you from. Understanding these protective patterns can help reduce internal conflict and create new ways of responding to anxiety. IFS can also be integrated with other therapeutic approaches depending on your individual needs.
Yes, IFS can be incorporated into trauma therapy and may offer a compassionate way to understand the protective responses that can develop following difficult or overwhelming experiences. Trauma can leave us with parts that remain vigilant, guarded, disconnected, or fearful even when we are no longer in the original situation. In IFS therapy, these responses can be approached with care rather than judgment. Trauma work is paced according to your needs, with attention to safety, trust, and your capacity to engage with difficult experiences.
No. You don't need any previous experience with IFS therapy or any experience with therapy. Your therapist can introduce the model gradually and explain the concepts in a way that makes sense to you. You may already recognize some of your parts without realizing it. For example, the part that worries, the part that strives for perfection, or the part that becomes overwhelmed.