IFS - Lelah Nichol, LCSW | Psychotherapist

IFS Therapy in San Rafael CA | Support for anxiety, self-doubt, trauma, and emotional overwhelm through Internal Family Systems.

IFS therapy in San Rafael CA

Healing From the Inside Out

Internal Family Systems (IFS) therapy is a compassionate, evidence-based approach that helps you understand the many different “parts” of yourself—like the one that keeps pushing forward, the one that holds your fear, or the one that’s tired of being in control.

Instead of battling with your thoughts or forcing change, IFS helps you tune in and work with your internal system—not against it. This approach is especially powerful for people who feel stuck in emotional cycles, inner conflict, or perfectionism.

Issues it Treats

I use IFS to help you recover from:

Common Concerns IFS Therapy Helps With

Do You Feel Like You’re Always at War With Yourself ?

Maybe part of you wants to speak your truth, but another part feels terrified of what might happen. Or one part wants to rest while another insists you keep hustling. These internal battles are exhausting—and can keep you feeling stuck, scattered, or unsure of who you really are.

IFS offers a new way forward: instead of shutting down these parts, we get to know them. When each part of you feels heard and understood, lasting change becomes possible.

What Type of Change is Possible With IFS Therapy?

Go From This:

Constant inner tension and second-guessing
Feeling overwhelmed by anxiety or perfectionism
Avoiding emotions because they feel too big
Struggling to make decisions without overthinking
Being hard on yourself and feeling never enough

To This

Feeling more self-connected and at peace
Being able to name and care for your emotions
Approaching yourself with curiosity instead of judgment
Moving forward with greater clarity and confidence
Creating space for all parts of you—without shame

How IFS Therapy Works

A Gentle, Powerful Way to Heal From Within

IFS views your mind as a system of parts, each with its own thoughts, feelings, and intentions. Some parts work to protect you, others carry pain, and some just want to feel seen. In IFS therapy, you’ll learn how to access your “Self”—the calm, compassionate center that can lead with wisdom.

Together, we’ll help your system feel safer, less reactive, and more internally aligned. No forcing, no fixing—just curiosity, clarity, and healing.

You don’t have to fight your thoughts to heal—just learn to listen to them with compassion.
Every part of you has a story. When you slow down enough to hear it, healing begins.
Feeling stuck doesn’t mean you’re broken. It means a part of you is trying to protect you.
You are not too much. You are made of many wise, protective, and wounded parts—all deserving of care.
You don’t need to push parts of yourself away to grow—you can welcome them home.

How IFS Therapy Can Change Your Life

Imagine Feeling Less Scattered and More Whole

When you stop pushing parts of yourself away and start understanding them, everything changes. You’ll begin to move through life with more clarity, more compassion, and more confidence.

IFS therapy helps you release patterns that no longer serve you—not by fighting them, but by learning why they exist in the first place. You don’t have to be at odds with yourself to grow. You just have to be willing to listen.

Let's Get Started

How Does IFS Help You Succeed at Work?

Less Inner Pressure. More Clarity and Confidence.

IFS can help you identify and shift the parts of you that fear failure, crave perfection, or never let you rest. At work, this might show up as burnout, over-functioning, or second-guessing everything you say.

IFS helps you lead from a calmer, clearer place so you can show up as your whole self—not just your over-functioning parts.

How Does IFS Help Improve Romantic Relationships?

Heal the Parts That Struggle With Connection

In relationships, IFS helps you understand the parts of you that feel anxious, avoidant, defensive, or overly accommodating.

When you can see what those parts are trying to protect, you can begin to show up in your relationships with more openness, self-trust, and emotional clarity.

IFS Therapy for Inner Child Healing

Many of our present-day struggles are rooted in wounds from earlier in life—times when we felt scared, unseen, or not enough. IFS allows you to gently reconnect with your inner child: the younger part of you that may still carry hurt, confusion, or unmet needs.

Instead of pushing these feelings aside, we approach them with compassion and curiosity. You’ll learn to be with these younger parts from your calm, grounded Self—creating the safety and reassurance they’ve always needed.

This work can be especially powerful for healing from childhood emotional neglect, family trauma, or self-worth struggles that continue to shape your adult life.

How Does IFS Change Your Thoughts and Behaviors?

Stop Fighting Yourself—Start Understanding Yourself

IFS transforms the inner critic, the worrier, the overachiever—not by shutting them down, but by exploring what they’re afraid of. When each part of you is heard, your internal system becomes more harmonious. You start making choices from your grounded Self instead of your reactive parts.

Let’s Begin the Journey Back to Yourself

You already have everything you need inside—IFS just helps you listen.

Is IFS Therapy Right For You?

IFS Therapy is for you if:

You feel emotionally overwhelmed or scattered
You struggle with anxiety, self-doubt, or overthinking
You want to better understand why you react the way you do
You’ve tried other therapies but want something deeper
You’re ready to heal—not just cope

IFS Therapy is NOT for you if:

You’re looking for a quick fix without reflection
You want a therapist to tell you what to do
You prefer surface-level symptom management only
You’re unwilling to explore your emotions or past
You don’t feel safe working with deeper emotions (yet)

IFS Therapy Can Help You Find Relief From Many Common Mental Health Concerns

IFS therapy is incredibly effective for addressing a wide range of emotional and psychological struggles—by helping you get to the root of what’s going on beneath your symptoms.

IFS Therapy for Anxiety

IFS helps you explore the parts of you that worry or catastrophize, reducing inner overwhelm and increasing emotional regulation.

IFS Therapy for Trauma

By working gently with wounded parts, IFS offers a trauma-informed path to healing without re-traumatizing your system.

IFS Therapy for Self-Criticism

We explore why your inner critic is so loud—and help that part step back so you can lead with more self-compassion.

IFS Therapy for Life Transitions

IFS supports you in times of change by helping you tune into the different parts that feel uncertain, excited, or scared—so you can move forward with clarity.

FAQs About IFS Therapy

What makes IFS different from other therapy approaches?

IFS focuses on understanding and healing your internal system—not just managing symptoms. It helps you access a grounded, compassionate Self to lead your healing process.

Do I need to know my “parts” before starting?

Not at all. Discovering your parts happens naturally in therapy. I’ll guide you every step of the way.

Is IFS evidence-based?

Yes. IFS is a research-backed, trauma-informed approach used by therapists worldwide for anxiety, trauma, and more.

How long does IFS therapy take?

That depends on your goals, but many clients begin to notice meaningful changes within a few months of consistent sessions.

Can I combine IFS with other approaches?

Absolutely. I often integrate IFS with mindfulness, somatic work, or cognitive strategies based on what’s most supportive for you.

Client Testimonial

When I started to work with Lelah, I knew I needed to connect more deeply with my past, my emotional world, and the truth there. Lelah’s warmth, compassion, curiosity, and creativity have helped me to reach old feelings and heal in profound and new ways.

Sessions with her feel very different from my previous experiences in talk therapy, and rather than simply venting, I felt like I really learned and deeply acknowledged a truth about myself, which felt very healing. I also appreciate how non-judgemental Lelah always is, and I would recommend her highly.