10 Science-Backed Facts about IFS therapy in Los Angeles

Cheryl Groskopf, LMFT, LPCC

Somatic Anxiety, Trauma & Attachment Therapist in Los Angeles

"Parts work" therapy

IFS Therapy Benefits Los Angeles: How It Actually Helps You Feel Better

If you’ve ever felt like different parts of you are fighting with each other—one part wants to rest, another part says you should be doing more, and another part just wants to disappear—you’re not alone. IFS therapy benefits Los Angeles clients by helping them understand those inner conflicts instead of feeling trapped by them. It’s not just about thinking differently—it’s about changing the way your mind and body work together so you can finally feel calmer, more in control, and less stuck in old patterns.

A lot of therapy focuses on just talking about your feelings, but IFS therapy actually teaches you how to work with them. And the best part? Science backs it up. Research shows IFS can rewire your brain, calm anxiety, heal trauma, and even help with chronic pain—all by learning how to listen to and care for the different parts of yourself. Sound weird? It’s actually the most natural thing in the world. Let’s break down exactly how it works (without the confusing therapist jargon).

IFS Evidence Based

1. IFS Therapy Is an Evidence-Based Approach

Imagine if someone told you that a new kind of therapy could help people feel better, but there was no proof that it actually worked. That wouldn’t be very helpful, right? Well, Internal Family Systems (IFS) therapy isn’t just a theory—it’s been scientifically studied and proven to help.

So, what does “evidence-based” really mean? It’s like when scientists want to make sure medicine actually cures an illness before giving it to people. They run experiments, track results, and see if people get better. The same thing happens with therapy. Researchers have studied people who tried IFS and found that many reported feeling more calm, less anxious, and more connected to themselves.

This is a big deal because, believe it or not, not all therapies are backed by science. Some ideas sound nice, but there’s no solid proof they work. With IFS, there is research showing that it helps people feel safer in their own minds, improves emotional regulation, and even reduces the effects of trauma. So if you’ve ever wondered whether IFS therapy is just another self-help trend, the answer is no—it’s a well-researched, proven way to heal.

Parts Therapy Near You

2. IFS Therapy Rewires the Brain’s Fear Response

Have you ever felt like your emotions take over before you even have time to think? That’s because your amygdala—the part of your brain that handles fear—acts like a security alarm. When it senses danger (even if there isn’t any real threat), it goes off, making you feel anxious, panicked, or overwhelmed. The problem is, if you’ve been through stress or trauma, this alarm system can get stuck on high alert. IFS therapy helps calm this system down, so you’re not constantly bracing for danger.

IFS Changes How the Brain Works

This also explains why so many people with anxiety, Complex PTSD, and chronic stress find relief with IFS. The therapy helps them build a sense of safety from the inside out, teaching their nervous system that it doesn’t have to stay in fight-or-flight mode all the time. Over time, the brain learns new patterns, helping people feel more grounded, calm, and able to handle stress without shutting down or spiraling.

Somatic Therapy Los Angeles

3. IFS Therapy Helps Heal PTSD Symptoms

When someone has been through trauma, their brain and body don’t just “get over it” on their own. Instead, trauma can leave behind stuck emotional responses, like fear, shame, or panic, that show up long after the event is over. Post-Traumatic Stress Disorder (PTSD) happens when the brain stays locked in survival mode, constantly looking for danger even when everything is safe. This can lead to flashbacks, anxiety, emotional numbness, and a feeling of being disconnected from yourself. IFS therapy helps by giving each part of you a voice, so the parts carrying trauma don’t have to stay frozen in time.

Studies Back This Up

A 2020 randomized controlled trial published in the Journal of Aggression, Maltreatment & Trauma found that IFS therapy significantly reduced PTSD symptoms in people with complex trauma. Unlike some therapies that focus only on thinking differently, IFS works by helping people connect with the parts of themselves that are still holding onto the trauma. Instead of avoiding painful memories or getting stuck in fear, IFS allows people to approach their past with curiosity and compassion—which helps the nervous system feel safe enough to let go of old wounds.

IFS Doesn’t Force You to Relive Painful Experiences

One of the biggest breakthroughs in trauma therapy is realizing that the past doesn’t just live in your mind—it lives in your body and emotions, too. IFS therapy helps people gently reconnect with their wounded parts without overwhelming them. This is why it’s so effective for PTSD—it doesn’t force painful memories to the surface but instead guides people to heal in a way that feels safe and empowering. Over time, the parts that once held trauma can begin to relax, allowing people to feel more whole, present, and at peace in their own skin.

IFS Therapy Online

4. IFS Therapy Helps Reduce Anxiety and Depression

Anxiety and depression aren’t just random moods—they often come from internal conflicts between different parts of yourself. One part of you might be constantly worrying about the future, while another part feels exhausted and just wants to shut down. IFS therapy helps by giving these parts space to express themselves so you can understand what they need rather than feeling stuck in an endless cycle of stress or numbness.

Research shows that IFS therapy helps reduce symptoms of anxiety and depression by promoting self-compassion and emotional balance. Instead of trying to silence or fight against negative thoughts, IFS helps you approach them with curiosity. Many people struggling with anxiety or depression feel like they’re broken or that something is “wrong” with them. But IFS flips this idea around—it teaches that every part of you has a purpose, even the ones that make you anxious or overwhelmed. Once you start listening instead of resisting, those parts don’t have to work as hard to get your attention.

A major reason IFS works so well for mental health is that it reshapes how you relate to yourself. Instead of feeling trapped by anxious thoughts or weighed down by depression, you learn how to be with those feelings without letting them control you. Over time, this leads to more emotional stability, fewer intrusive thoughts, and a greater sense of peace within yourself. It’s not about forcing yourself to “be positive” but about learning how to hold space for all parts of you—so you can feel more like yourself again.

Compassion focused therapy

5. IFS Therapy Increases Self-Compassion

Most of us have an inner critic—that little voice in our head that says, “You’re not doing enough,” “You should be better,” or “Why can’t you just get over this?” For people dealing with anxiety, trauma, or perfectionism, this voice can be relentless. It’s exhausting to feel like no matter what you do, it’s never enough. But here’s the thing: That inner critic isn’t trying to hurt you—it’s actually trying to protect you. IFS therapy helps you understand why that critical part exists and, instead of fighting it, teaches you how to approach it with kindness.

When you stop seeing parts of yourself as “the enemy” and instead start understanding them, something shifts. That harsh inner voice doesn’t have to yell so loudly anymore because it finally feels heard. People who practice IFS report feeling less shame, more patience with themselves, and a deeper sense of self-acceptance.

This isn’t about forcing yourself to “think positively” or ignore tough emotions—it’s about creating an internal relationship that’s built on care instead of criticism. Over time, this self-compassion makes a huge difference. Instead of constantly beating yourself up, you start to feel more at peace with who you are. And when you stop fighting yourself, healing happens so much faster.

Trauma-Informed Therapy

6. IFS Therapy Helps Heal Internalized Trauma Responses

Trauma doesn’t just leave emotional wounds—it reshapes the way you experience yourself. When someone goes through something overwhelming, their brain and body don’t just forget. Instead, different parts of them take on protective roles to help them survive. Some parts might become hypervigilant, always scanning for danger. Others might shut down completely to avoid feeling pain. Over time, these responses become automatic, even when the original danger is gone. This is why people with trauma often feel stuck in patterns they don’t fully understand.

IFS therapy helps by bringing awareness to these trauma-driven parts without forcing them to change. Instead of treating anxiety, avoidance, or emotional numbness as “problems to fix,” IFS sees them as parts of you that are doing their best to keep you safe. The goal isn’t to get rid of them—it’s to help them understand that they don’t have to work so hard anymore. When these parts feel seen and supported, they naturally start to relax, allowing you to respond to life from a place of choice rather than automatic survival mode.

This is what makes IFS so different from traditional talk therapy. Instead of just processing past events, it helps people build a new internal relationship with the parts of themselves that have been carrying trauma. Over time, this process rewires the nervous system, creating a deeper sense of safety and stability from the inside out. It’s not about “getting over” the past—it’s about helping every part of you heal, so you can move forward with more freedom and ease.

IFS Therapy for Complex Trauma

7. IFS Therapy Can Help Reduce Chronic Pain

Did you know that your emotions and your body are deeply connected? When someone goes through a lot of stress or trauma, their body can hold onto that tension, sometimes for years. This is why some people with a history of trauma experience chronic pain, even when there’s no clear physical injury. It’s like their body is still reacting to something that happened long ago. Research has found that IFS therapy can help reduce chronic pain by addressing the emotional stress that’s stored in the body.

How does that work? Let’s imagine you have a part of you that’s been holding onto pain as a way to protect yourself—maybe because slowing down kept you safe in the past, or because feeling physical pain was easier than dealing with emotional pain. IFS therapy helps people listen to these parts with curiosity instead of frustration, and when those parts feel understood, they don’t need to hold onto tension as tightly.

This doesn’t mean IFS therapy replaces medical care, but it does mean that healing isn’t just about treating the body—it’s about helping the mind and body work together. When people start connecting with their inner world in a more compassionate way, their nervous system can relax, their muscles can let go of tension, and they may start to feel lighter, more at ease, and more in control of their own healing.

Therapy For Your Inner Critic

8. IFS Therapy Changes How We Relate to Our Emotions

Most people think their emotions just happen to them—like they’re being taken on a rollercoaster they can’t control. But what if your emotions were actually different parts of you, each trying to tell you something? IFS therapy helps people shift from feeling overwhelmed by their emotions to understanding and working with them. Instead of drowning in sadness, fear, or anger, IFS teaches you how to build a relationship with those emotions so they don’t take over your life.

Neuroimaging studies have shown that IFS therapy reduces self-criticism and promotes emotional integration. What does that mean? Instead of feeling stuck in cycles of shame, overthinking, or emotional outbursts, people who practice IFS become more curious about their feelings. When you stop treating emotions as enemies and start seeing them as parts of you that need support, they don’t feel as overwhelming. This allows people to move through life with more ease, responding instead of reacting.

This is especially helpful for people who have been taught to suppress emotions or feel like their feelings are “too much.” IFS therapy rewires the brain to make space for all emotions—without letting them control you. Over time, this helps people feel more in tune with themselves, less emotionally drained, and more confident in handling whatever life throws their way. Instead of being stuck in emotional highs and lows, they develop a stable, grounded sense of self.

Somatic Therapy Los Angeles

9. IFS Therapy and Somatic Therapy Work Together to Heal Trauma Stored in the Body

Trauma isn’t just something we remember—it’s something we carry in our bodies. If you’ve ever felt your stomach tighten from stress, your shoulders tense up without realizing it, or a sudden wave of exhaustion after an emotional conversation, that’s your nervous system reacting to stored trauma. IFS therapy and somatic therapy work together to help release these patterns so your body can finally feel safe again.

In somatic therapy, we focus on how emotions live in the body—whether through muscle tension, chronic pain, or a constant feeling of restlessness. IFS therapy takes this a step further by identifying the parts of you that are holding onto these sensations. For example, if someone has a tight chest whenever they feel anxious, IFS helps them connect with the part of them that’s bracing for impact. Instead of just trying to relax the body, this approach teaches the nervous system that it’s safe to let go.

This is why IFS therapy is such a powerful tool for somatic therapy in Los Angeles. The combination of body awareness and internal parts work allows people to release trauma on a deep level—mentally, emotionally, and physically. Instead of just managing symptoms, it helps people process unresolved stress so they can move through life feeling lighter, calmer, and more connected to themselves.

Therapy in Los Angeles for the Mind Body Connection

10. IFS Therapy Aligns with Holistic Therapy by Healing the Mind-Body Connection

Holistic therapy isn’t just about talking through problems—it’s about treating the whole person, including the mind, body, and emotions. IFS therapy fits seamlessly into holistic therapy because it recognizes that every part of you plays a role in your well-being. Instead of just focusing on thoughts or behaviors, IFS therapy helps you understand the deeper emotional patterns that shape your experiences, so you can heal on every level.

Many people in LA are drawn to holistic approaches that go beyond traditional talk therapy. IFS does just that by helping people connect with their internal world in a meaningful way. If you’ve ever felt like part of you wants to grow and heal while another part holds you back, IFS teaches you how to listen to those conflicting parts without judgment. When your mind and emotions are working together instead of against each other, healing becomes much more natural and lasting.

This deeper, whole-person approach is why IFS therapy is such a great fit for people seeking holistic therapy in Los Angeles. It doesn’t just help with symptoms like anxiety or trauma—it helps you develop a more compassionate, balanced relationship with yourself. Over time, this leads to feeling more aligned, grounded, and at peace in your own skin.

IFS Therapy Los Angeles

Bringing It All Together: Why IFS Therapy Is amazing

If you’ve been stuck in cycles of anxiety, stress, or self-doubt, IFS therapy isn’t just another therapy trend—it’s a real, evidence-based approach that helps you untangle the patterns keeping you stuck. Whether you’re dealing with trauma, chronic stress, self-criticism, or overwhelming emotions, IFS gives you a way to understand and work with the different parts of yourself instead of fighting against them.

And here’s the thing—healing doesn’t happen by forcing yourself to “get over it.” It happens when you learn to listen to yourself in a new way. That’s what makes IFS therapy so powerful, especially when combined with somatic therapy and holistic therapy. Instead of just managing symptoms, you actually retrain your nervous system, shift emotional patterns, and create a lasting sense of safety within yourself.

If you’re in Los Angeles and looking for a therapist who integrates IFS therapy, somatic therapy, and holistic healing, I’d love to help. My practice, Evolution to Healing, is designed for people who are ready to stop feeling stuck and start actually understanding themselves on a deeper level. If this resonates with you, let’s talk—because you deserve to feel calm, connected, and at home in yourself.

About Me:Parts Therapist in Los Angeles

Work With Cheryl Groskopf, LMFT, LPCC

I’m Cheryl Groskopf, a licensed therapist in Los Angeles who specializes in helping people break free from anxiety, trauma, and the patterns keeping them stuck. If you’re someone who’s always had to “hold it together” for everyone else—but inside, you feel exhausted, overwhelmed, or just off—you’re exactly who I work with. My approach isn’t about endless talking or surface-level advice. It’s about actually helping you feel different—calmer, more grounded, and more like yourself.

At my practice, Evolution to Healing, I use evidence-based, body-centered therapy like IFS therapy (Internal Family Systems), somatic therapy, and holistic therapy to get to the root of what’s going on. Instead of just coping with symptoms, we work on what’s driving them—so you can finally feel at ease in your own mind and body.

About Me: Somatic and Trauma Therapist in Los Angeles

I specialize in working with:

CPTSD & Childhood Trauma – The things you thought you “should be over” but still affect you in ways you don’t always realize

Trauma Therapy – Because feeling “on edge” all the time isn’t just in your head—it’s in your nervous system.

Anxiety Therapy – Whether it’s overthinking, perfectionism, or that constant tightness in your chest, we get to the root of why it’s there.

Attachment & Relationship Patterns – If you find yourself stuck in the same toxic patterns with friends, family, or partners, it’s not just bad luck—there’s a reason, and we can work through it.

Therapy with me isn’t about fixing you—because you’re not broken. It’s about understanding yourself in a way that actually helps you feel safe, connected, and like you don’t have to keep living in survival mode. If that sounds like what you need, reach out here and let’s talk.

FAQ About IFS Therapy in Los Angeles

Is Internal Family Systems Therapy legit?

Yes, IFS therapy is real and proven to work. Scientists have studied it and found that it helps people feel less anxious, less stressed, and more in control of their emotion.. Doctors and therapists all over the world use IFS because it helps people heal from tough experiences in a way that ACTUALLY works.

What are the cons of IFS therapy?

IFS therapy is really powerful and helpful, but like anything, it’s not perfect for everyone. One tricky part is that it takes time—you don’t just do it once and feel magically better. It’s kind of like learning a new language for your feelings, and that can feel confusing at first. Some people have trouble connecting with their parts right away, especially if they’ve spent a long time ignoring or pushing down emotions. If you’re someone who likes a super structured, step-by-step therapy approach, IFS might feel too open-ended. Also, if you have really big trauma, it’s important to go slow and feel safe, because sometimes deep emotions come up, and that can be a lot. But when it’s done right—with patience and the right therapist—it can be an incredible way to heal, feel more connected to yourself, and finally understand why you feel the way you do.

Can you do IFS by yourself?

Yes, you can practice IFS by yourself, but it’s kind of like learning to ride a bike—you can do it alone, but it’s a lot easier (and safer) with someone guiding you at first. IFS therapy works best with a trained therapist who can help you notice your different “parts” and make sure you don’t get overwhelmed. But once you understand how it works, you can absolutely use IFS on your own to check in with your emotions, calm your nervous system, and work through inner conflicts.

If you’re just starting out, guided meditations, journaling, and even talking to your parts out loud can help. Just remember: if tough emotions or trauma come up, it’s okay to ask for help from an IFS-trained therapist so you don’t have to do it all alone. If you’re in Los Angeles, IFS therapy with a professional can make the process smoother and more effective. Learn more here.

What is the difference between IFS and EFT?

IFS and EFT are both great therapies, but they focus on different things. IFS (Internal Family Systems) helps you understand and heal the different “parts” of yourself—like the anxious part, the perfectionist part, or the part that shuts down. EFT (Emotionally Focused Therapy) is all about relationships—it helps you understand your emotional patterns and create stronger, more secure connections with others. IFS is more about your inner world, while EFT is more about how you connect with other people. If you struggle with both (which a lot of people do), they can actually work really well together. Not sure which one is right for you? Let’s figure it out. Reach out here

Specialties

Anxiety Therapy

Trauma & C-PTSD

IFS Therapy

Attachment Therapy

Somatic Therapy

Holistic Healing

Contact Cheryl Groskopf, LMFT, LPCC and Take Charge of Your Anxiety

Online Therapy California: Holistic Therapist Los Angeles

Cheryl Groskopf is a Licensed Marriage and Family Therapist (LMFT) and a Licensed Professional Clinical Counselor (LPCC), and has helped many individuals navigate through their challenges and find meaningful solutions.Her expertise includes working with individuals dealing with anxiety, trauma, depression, grief, and attachment issues. Cheryl’s approach to therapy is compassion based, collaborative, and tailored to the unique needs of each individual she works with. Her goal is to create a warm and supportive space where clients feel heard, understood, and empowered to make positive changes in their lives.