How Internal Family Systems (IFS) and Acceptance Commitment Therapy (ACT) can help heal Trauma
When we experience trauma—whether it’s from a single event or years of ongoing distress—our minds and bodies adapt in ways that help us survive. But over time, these survival strategies can begin to limit us. We may feel disconnected, stuck, overly self-critical, or emotionally overwhelmed. Fortunately, trauma-informed approaches like Internal Family Systems (IFS) and Acceptance and Commitment Therapy (ACT) offer powerful ways to reconnect, heal, and move forward with purpose.
Understanding Internal Family Systems (IFS)
IFS is a therapeutic approach that sees the mind as made up of different “parts,” each with its own thoughts, emotions, and roles. When trauma occurs, certain parts of us—like our inner critic, the overachiever, the avoider, or the people-pleaser—step in to protect us. These parts often work hard to prevent us from feeling vulnerable again, even if their strategies create emotional distress.
In IFS, healing begins when we connect with our “Self”—the calm, compassionate core of who we are. From this place of Self-leadership, we can begin to understand and care for our wounded parts rather than fight with or exile them.
IFS Coping Skills for Trauma:
Parts mapping: Identifying and getting to know the different parts of you—like the anxious part, the angry part, or the numb part—without judgment.
Self-to-part dialogue: Practicing internal conversations where your compassionate Self listens to and supports wounded or reactive parts.
Unburdening: Releasing the extreme beliefs or emotional pain that parts have been carrying since the trauma occurred.
These practices can lead to deep emotional shifts, helping people feel more integrated, grounded, and in control of their lives.
Understanding Acceptance and Commitment Therapy (ACT)
ACT focuses on helping people live a meaningful life while making space for difficult thoughts and emotions. Instead of trying to eliminate pain, ACT teaches us how to change our relationship with it. This approach is especially helpful for trauma survivors who often experience intrusive memories, shame, or fear that can’t simply be “thought away.”
ACT emphasizes six core processes that build psychological flexibility—the ability to be present, adapt to challenges, and take action guided by your values.
ACT Coping Skills for Trauma:
Mindfulness and present-moment awareness: Learning to notice your thoughts and emotions without getting swept away by them.
Cognitive defusion: Techniques like labeling thoughts (“I’m having the thought that…”) to create distance from painful narratives.
Acceptance: Making space for uncomfortable feelings rather than avoiding or suppressing them.
Values clarification: Exploring what matters most to you and using those values to guide your healing.
Committed action: Taking small steps toward what’s meaningful, even when it feels scary or hard.
IFS and ACT Together: A Compassionate, Action-Oriented Approach to Trauma
Both IFS and ACT recognize that trauma can leave us feeling fragmented and stuck in patterns that once protected us but now keep us from healing. While IFS helps us build inner safety and connection by working directly with our protective parts, ACT helps us build resilience by cultivating mindfulness and value-driven action.
Together, these approaches support:
Self-compassion instead of self-criticism
Emotional regulation instead of overwhelm
Meaningful living instead of avoidance
Courageous presence instead of numbing or dissociation
Healing from trauma is not about erasing the past—it’s about reclaiming your present and future. Through IFS and ACT, you can learn to understand your internal world with kindness, relate to your pain differently, and move toward a life that feels more whole and aligned with who you truly are.
Ready to Start Your Healing Journey?
If you’re curious about how IFS or ACT might support your recovery, we’re here to help. Our trauma-informed therapists are trained in these evidence-based approaches and would be honored to walk alongside you in your healing process.
Reach out today to schedule a free consultation or learn more about our services. Healing is possible—and you don’t have to do it alone.