IFS: Therapy for Your Inner Parts: Why Internal Family Systems Might Be the Best Group Chat You Never Knew You Had

East Cobb Counseling

Author: Dr. Kimberly Seheult, PhD, LPC, CPCS, RPT, EMDR - May 1, 2025


Imagine your brain is like a house—except every room is occupied by a different *part*  of you. There's the Procrastinator watching Hulu in sweatpants, the Inner Critic polishing a whiteboard of your failures, the Wounded Teen listening to that sad Nirvana playlist in their bedroom, and the Overachiever running around with a planner screaming “WE HAVE TO DO MORE!”


Welcome to Internal Family Systems (IFS) therapy—a scientifically grounded, compassion-powered model that says: "Yep, all those voices in your head are real. And they’re not crazy—they’re trying to help."


Let’s break it down with some brain science:

IFS 101:   Internal Parts, Meet Science


IFS, developed by Dr. Richard Schwartz, is based on a simple but revolutionary idea: we all have multiple sub-personalities (or 'parts') inside us. These aren’t pathologies—they’re adaptations. Even the self-sabotage-y ones.


Think of your psyche as an office. Each part has a role:

  • Managers keep daily life running. (Think: Planner Panicky or Diet Debbie.)

  • Firefighters jump in when emotions explode. (Like Impulse Shopper Susan or Wine-at-5 Wanda.)

  • Exiles are the parts holding pain, shame, or trauma. They’re like basement dwellers with feelings too big to handle.


And in the middle of all this? You’ve got a Self  —calm, curious, compassionate, and surprisingly well-suited to lead this chaotic little team.

*Science-y side note*:  Neuroscience shows different emotional states activate different neural networks. IFS aligns beautifully with this—your “parts” reflect distinct neurobiological patterns. No metaphors needed—just good brain mapping.

So... Is It Like Having a Personality Disorder?


Nope. Not even close.


Having parts is normal. In fact, it's how the brain modularly processes experience. You’ve likely said things like:

  • “Part of me wants to quit my job.”
  • “Another part thinks I should just stay quiet.”


IFS turns observation into a framework for healing.


And you start by talking to your parts! (And No, It’s Not Weird).


IFS therapy guides you to befriend and unburden your parts—especially the ones you want to evict.

That anxious voice before a presentation? It’s not ruining your life. It’s trying to protect you from social humiliation circa 8th-grade oral book reports. That part doesn’t need silencing—it needs compassion. Maybe even a snack.



Therapy Helps You:

  • Identify your parts (they usually show up uninvited anyway).
  • Build relationships with them (without judgment).
  • Help them heal (unburden outdated beliefs, let them retire, or give them a new job).


It’s less like symptom reduction, and more like an internal family reunion—awkward, healing, and sometimes surprisingly funny.


IFS in Action: A (Totally Fictional but Relatable) Case


Client: “I can’t stop doomscrolling at night.”


Therapist: “Can we check in with the part that’s scrolling?”


Client: “Ugh, she’s exhausted. Says she needs to numb out so the Overachiever part doesn’t make her go clean the email inbox.”


Therapist: “What happens if we invite in Self to talk to both?”


Boom. Now we’re healing from the inside out, instead of just slapping mindfulness on a wound like duct tape.


IFS and the Brain: Parts Meet Plasticity


When we integrate parts and operate more from Self, we’re not just "feeling better." We’re engaging the prefrontal cortex (your thinky brain), reducing limbic hijacks, and increasing neuroplasticity (new brain pathways built by reframing new emotional responses to past and resent associations). IFS encourages whole-brain cooperation.


Translation: When your inner team stops fighting, your nervous system chills out. Your stress responses dial down. And suddenly, you’re not crying in the Target parking lot because someone took the last oat milk.


In Summary: Your Mind Is a Multiverse. Let’s Get Curious.


IFS offers something rare: a therapy that doesn’t shame you for being conflicted, anxious, impulsive, or messy. It says: “All parts are welcome.”


Even the weird ones.


Especially the weird ones.


Because once they feel heard, they stop hijacking the wheel—and you (Self) can finally drive the damn bus.


Conclusion: 

  • IFS is like couples counseling for your internal chaos. 
  • It’s grounded in neuroscience, drenched in compassion. 
  • Talking to your inner parts = more peace, less panic. 
  • The science says: it works. Your anxious inner tween says: finally.

The Glucose Glow-Up: How Blood Sugar Monitoring Can Supercharge Your Mood, Muscles, Sleep, and Sanity

By Laurel Clayton-Seheult • May 5, 2025
Let’s be real: glucose doesn’t exactly have a glamorous rep. Say the word “blood sugar” and people instantly think of diabetes, insulin syringes, or trying to survive a 3 p.m. crash with stale vending machine snacks. But here’s the truth: glucose isn’t just about disease—it’s your body’s fuel, mood manager, sleep assistant, and muscle whisperer.

Eat, Think, and Rewire: How Mental Health and Nutrition Can Help You Drink Less (or Not at All)

By Laurel Clayton-Seheult • April 30, 2025
Author - Laurel Clayton-Seheult, PN2 Master Health Coach, April 30, 2025 By Someone Who’s Definitely Said " Just One " and Meant Three. Let’s face it: breaking up with alcohol can feel a bit like ditching that charming but toxic ex—it seems fun at first, then crashes your serotonin, hijacks your energy, and somehow always leaves you ordering fries at midnight with your dignity in shambles. But here’s the good news: reducing (or even quitting) alcohol doesn’t require living in a cave, meditating 12 hours a day, or swearing off fun. In fact, you can retrain your brain, boost your mental health, and literally feed your way to freedom. Welcome to the wonderful world of neuroplasticity, nutrition, and not ruining your Sundays anymore. 1. Your Brain Is Moldable. Like Cheese. But Better. Neuroplasticity means your brain can literally rewire itself based on your choices. So if your current default is “Tuesday? Feels like tequila,” your brain’s just cruising down a well-worn neural path. The fix? Start building new, alcohol-free routes with habits that feel good—like mocktails, meditation, memes, or burrito bowls. The more you choose the new road, the faster your brain says, “Hey… this works better.” Behavior hack: Set tiny goals. “Let's drink that mocktail tonight” beats “I’ll never drink again and become a fitness influencer.” Small wins = big change. 2. Nourish to Flourish: What You Eat Affects What You Drink Let’s talk nutrition, a.k.a. your secret weapon. Alcohol messes with your blood sugar, zaps your B-vitamins, and leaves your neurotransmitters sobbing in a corner. Meanwhile, a steady stream of protein, healthy fats, complex carbs, and leafy greens can balance your mood and energy—two major players in the “Why did I drink again?” game. Here’s the kicker: cravings often come from nutrient deficiencies. That wine at 6 p.m.? Might be your brain crying for magnesium, not Merlot. Try this: Swap that evening drink with a smoothie that’s heavy on berries (antioxidants), spinach (magnesium), and flaxseed (omega-3s) Add protein to meals to stabilize blood sugar Snack like you love yourself—because chips are not dinner 3. Mental Health Isn’t Optional, It’s Foundational Alcohol is often a (sneaky) coping tool for anxiety, stress, or sadness—kind of like using duct tape to fix a leaky roof. Sure, it holds… until the storm. The better route? Address the actual roof. Therapy, journaling, breathwork, and movement help your nervous system chill out so you don’t need alcohol to do the job. Bonus: as your mental health improves, your desire to drink often fades without a fight. Neuroplastic pro tip: Pair new mental health habits with rewards. After therapy, treat yourself to a nap, a walk, or an episode of White Lotus or The Middle. Your brain learns to crave the good stuff. 4. Make It a Game. Because Your Brain Likes Games. Each time you skip a drink, give yourself a point. Ten points = a reward (no, not a margarita—think bubble bath, books, or dancing badly in your living room). This triggers dopamine, your brain’s “hey, I like this!” chemical. Before you know it, you’re rewiring your reward system and leveling up like a sober Jedi. Name it: “Operation: Sober Curious” or “The Great Booze Break.” If it sounds fun, your brain is more likely to sign on. Final Pour: You’re Not Broken—Your Brain Is Brilliant Whether you want to drink less or ditch alcohol completely, it all starts with rewiring your brain, fueling your body, and caring for your mind. Over time, your default mode can shift from “Where’s the wine?” to “Wow, I feel… kind of amazing?” And if you do decide to quit completely? You’re not “giving something up”—you’re just clearing space for better things. Like energy. Sleep. Clear skin. A savings account. Sundays you remember. So here’s your invitation: one small habit, one kind meal, one intentional choice at a time. You’ve got a brain built to change—and a life worth showing up for. Cheers (with Kombucha) my friends! Because the best version of you? Doesn’t live at the bottom of a bottle. She’s out here, thriving—with snacks, serotonin, and zero hangovers.

So you've got H. Pylori, now what? (Spoiler: Kale isn't the only answer)

By Laurel Clayton-Seheult • April 29, 2025
Author: Laurel Clayton-Seheult, PN1 Master Health Coach - April 29, 2025 Let’s set the scene: You’re bloated, burping like a frat boy, and wondering if your stomach secretly hates you. Your doctor runs some tests and bam—Helicobacter pylori enters your life like that one ex who texts “U up?” at 2 a.m. First, breathe. You’re not alone. H. pylori is a common bacterial party crasher in the gut. But here’s the twist: it doesn’t just make your stomach hurt—it can hijack your entire digestive vibe. The Good News: This is totally fixable—with a little help from science, food, and maybe someone who knows what “methylation” means. Step 1: Get a Nutritional Test (Not Just the Basic Kind) Think of it as a blood test, but with a glow-up (that only requires a mouth swab!). Instead of just checking your iron or cholesterol, it dives deep—like “under-the-hood-of-your-DNA” deep. Why? Because H. pylori doesn’t just throw your gut off—it can mess with nutrient absorption, detox pathways, and even your mood. Your body might be trying to do its job but running low on the building blocks it needs—like trying to bake a cake with no flour, eggs, or will to live. This is where the 3X4 Genetic Blueprint Test comes in. It’s like getting a personalized manual for how your body wants to function. It tells you: How your genes influence digestion, inflammation, and detox If you’re a methylation rockstar—or if your pathways are more “Netflix buffering” How you metabolize nutrients (spoiler: you and kale might not be a match made in heaven) Quick methylation breakdown (without putting you to sleep): Methylation is your body’s behind-the-scenes crew. It helps detox, repair cells, balance mood, and even produce energy. If it’s not working properly—thanks to genes, gut bugs like H. pylori, or nutrient depletion—you might feel tired, anxious, or just plain “meh.” So while you’re healing from H. pylori, this kind of insight is gold. It helps your nutrition coach stop guessing and start customizing—because your gut deserves a healing plan as unique as your Netflix recommendations. Step 2: Hire a Nutrition Coach (AKA Your Food Therapist) After H. pylori, it’s tempting to panic-Google “anti-inflammatory superfoods” and build a diet based on kombucha and prayers. A nutrition coach helps you cut through the chaos and learn to love food again. They’ll help you: Rebuild your gut lining (think bone broth, not broken dreams) Eat in a way that doesn’t trigger your already annoyed digestive system Decode supplements without needing a PhD in biochemistry Quit blaming gluten for everything (unless, y’know, it is the problem) They also hold you accountable—because let’s be honest, left to your own devices, you’ll be Googling “Can I eat nachos on a gut-healing protocol?” And honestly, there most likely "is" a version of nachos that you can totally enjoy! Step 3: Laugh (Seriously) Gut health can be overwhelming, but stress makes everything worse. Laughter really is medicine (no copay required). Plus, nothing bonds you to your nutrition coach faster than admitting you ate a gas station burrito and now feel like a balloon animal. Final Thought: You’re Not Broken H. pylori is a pain, but it’s also a wake-up call. With the right tests and the right coach, you’ll go from “Why does everything I eat hurt?” to “Pass the sweet potato, I’m thriving!” So say goodbye to chronic indigestion, confusing food rules, and living in fear of your own stomach. You’ve got this. Your gut is about to make the ultimate comeback tour.