IFS Therapy in Seattle, WA, Internal Family Systems Parts Work, Same-Week Appointments

In short

IFS therapy at Counseling Services for Wellbeing helps Seattle-area adults get to know the parts of themselves, the inner critic, the protector, the part that carries old pain, and build a calmer relationship with all of them. Our IFS-trained therapists offer parts work that goes at your pace. We accept most major insurance plans, book same-week appointments and see clients at our Green Lake, Burien and Smokey Point offices or by secure video statewide.

Does this sound familiar?

The idea of parts makes sense on paper. Sitting with all of it is another thing entirely.

You have read about parts work. Maybe a book, maybe a podcast, maybe a therapist who mentioned it once. The idea makes sense on paper. There is a part of you that pushes hard and a part that wants to hide and a part that still carries something from a long time ago. But sitting with all of it is another thing entirely.

So one part keeps the others in line. The critic that narrates every mistake. The manager that schedules every minute so nothing slips. The part that goes numb when a feeling gets too close. They are not the enemy. They have been working overtime to keep you safe, and they are tired.

What you have not had is a way to turn toward those parts instead of fighting them. Not to silence the critic or push the pain back down, but to actually hear what each part has been carrying. That turning-toward is what IFS is built for.

What we offer

IFS for adults who feel at war with their own parts.

A harsh inner critic that never lets up

A voice that narrates every mistake and keeps the volume up. You would not talk to anyone else the way that part talks to you.

A manager part running you ragged

The part that plans every minute so nothing slips. It looks like being on top of things until you notice you have not exhaled in months.

A part that still carries old pain

Something from a long time ago that surfaces in the present, in moments that should feel fine but somehow do not. You have learned to step around it.

A part that goes numb when feelings get close

When something gets too near, the volume drops to zero. It kept you safe once. Now it leaves you watching your own life from a step back.

Read the books, still cannot do the work alone

You understand the framework. Knowing about parts on your own has not given you a way to actually sit with them when one takes over.

Patterns that keep repeating in relationships

The same reactions show up with the people closest to you. A protective part takes the wheel before you have a chance to choose another way.

First-time-therapy adults are welcome. If you are drawn to the parts framework and want to go at your own pace, with someone trained in it beside you, this work was built for you.

Our approach

How IFS therapy works here.

IFS here pairs the parts work with a whole-body view, noticing where a part lives in the body and how your nervous system responds, rather than working with thoughts in isolation.

1

Reach out

A short form or a call. We hear what is going on, which parts feel loudest right now, and what you have already tried. No assessment battery to clear before we talk.

2

Get matched

We pair you with a therapist trained in IFS whose approach fits how you process. The first few sessions are about getting to know the system gently, starting with the parts that are easiest to meet, never pushing toward old pain before there is enough safety to turn toward it.

3

Start this week

First appointment in person at one of three Seattle-area offices or by secure video anywhere in Washington. Same therapist each session. The work is collaborative and unforced: you set the pace, and your therapist follows the system rather than running you through a script.

The method

What IFS is, and where a whole-body lens comes in.

IFS, or Internal Family Systems, is an approach built on the idea that the mind is naturally made up of parts, and that beneath them is a calm, grounded Self that can lead. The IFS Institute describes the work as helping people access that Self and build trusting relationships with their parts, so the parts no longer have to run the show on their own. In practice it is collaborative and unhurried: you and your therapist turn toward one part at a time, hear what it has been carrying and help it ease its load.

A part rarely lives in the head alone, so we work with the body too. When a part holds old trauma, we pair IFS with EMDR so the memory can settle. We add somatic and nervous-system work for the physical weight a part carries, and CBT skills when a protective part needs concrete footing in the present. This is not IFS in a vacuum. It is parts work inside a whole-person practice, matched to how your system actually shows up.

4.8★

across 338 reviews

Same-week

first appointments

AAMFT

approved clinical supervision

	Solo IFS specialists	Online-only therapy platforms	Counseling Services for Wellbeing
First appointment	Often months-long waitlist	Days, but with whoever signs on	Same-week scheduling
Depth of single-modality IFS focus	Often a certified IFS specialist's whole practice	IFS rarely a true specialty	IFS-trained clinicians on the team
Same therapist each session	Yes, same therapist	Therapist rotation common	Same therapist, continuous care
Messaging between sessions	Rarely offered	Built-in app messaging	No 24/7 app messaging
Pairs IFS with trauma and somatic work	IFS only, refers out otherwise	Scripted, often surface-level	IFS plus EMDR, somatic, CBT available
Insurance accepted	Often cash-pay only	Limited carrier coverage	Kaiser, Premera, Regence, Aetna, UnitedHealthcare, Cigna

First appointment
- Solo IFS specialistsOften months-long waitlist
- Online-only therapy platformsDays, but with whoever signs on
- Counseling Services for WellbeingSame-week scheduling
Depth of single-modality IFS focus
- Solo IFS specialistsOften a certified IFS specialist's whole practice
- Online-only therapy platformsIFS rarely a true specialty
- Counseling Services for WellbeingIFS-trained clinicians on the team
Same therapist each session
- Solo IFS specialistsYes, same therapist
- Online-only therapy platformsTherapist rotation common
- Counseling Services for WellbeingSame therapist, continuous care
Messaging between sessions
- Solo IFS specialistsRarely offered
- Online-only therapy platformsBuilt-in app messaging
- Counseling Services for WellbeingNo 24/7 app messaging
Pairs IFS with trauma and somatic work
- Solo IFS specialistsIFS only, refers out otherwise
- Online-only therapy platformsScripted, often surface-level
- Counseling Services for WellbeingIFS plus EMDR, somatic, CBT available
Insurance accepted
- Solo IFS specialistsOften cash-pay only
- Online-only therapy platformsLimited carrier coverage
- Counseling Services for WellbeingKaiser, Premera, Regence, Aetna, UnitedHealthcare, Cigna

A solo IFS specialist offers something real: often a certified clinician whose whole practice is parts work, the same person every session, going deep in one method. What you give up is range. If a part is carrying trauma that needs EMDR or somatic work, you start over with a new referral. We keep the same therapist and the continuity, with IFS-trained clinicians and EMDR, somatic and CBT approaches in the building when the parts work needs company.

The team

Meet some of our IFS-trained therapists.

These clinicians have specific training in Internal Family Systems. We match you with a therapist trained in IFS whose approach fits how you process, and who can fold in other approaches when a part needs more than parts work alone.

Stacy Lanier

MS, LMFT-Associate

IFSEMDRParts workTraumaAnxiety

Read bio Book with Stacy

Welcome
Hi, I’m Stacy Lanier (she/they), a Licensed Marriage and Family Therapist Associate in Washington and Texas. I specialize in helping individuals, teens, couples, and families work through life’s toughest moments, whether they are dealing with anxiety, trauma, identity exploration, or strained communication.

If you’re reading this, you’ve already taken a powerful step toward healing. I want to honor that courage. Therapy can be a place of transformation, but it doesn’t have to feel cold or clinical. I bring warmth, authenticity, and a deep respect for your story into every session. Whether you’re neurodivergent, working through family transitions, or trying to rewrite the script of how you show up in relationships, I’m here for it, and I’m here for you.

Background
Before I became a therapist, I spent years walking alongside people through grief, change, and growth as a caregiver, parent, advocate, and community leader. Those lived experiences, along with a Master of Science in Marriage and Family Therapy from Capella University and advanced training in EMDR and Emotionally Focused Couples Therapy, profoundly inform my work.

I have guided families through trauma recovery, identity shifts, and grief healing. I have created a supportive space for teens grappling with abandonment, for partners feeling trapped in old conflict patterns, and for individuals striving to reclaim their worth after years of self-doubt. My own journey has been shaped by movement across states, systems, and roles, and I understand what it is like to reimagine life in the face of change.

Approach

My therapy style is relational, nonjudgmental, and collaborative. I don’t believe in one-size-fits-all approaches. Therapy with me is tailored specifically for you. I integrate systemic thinking, Narrative Therapy, Emotionally Focused Therapy, Internal Family Systems, and various other modalities to help you explore the narratives and patterns that shape your life.

We might map your relationship cycles, externalize a negative self-belief, explore the roles different “parts” play inside you, or practice new communication strategies. You’ll find our sessions filled with metaphor, curiosity, a touch of humor, and an ongoing invitation to be your true self.

My areas of focus include:

LGBTQ+ mental health and identity development.
Parenting and supporting neurodivergent adolescents.
Trauma and complicated grief.
Attachment wounds and relational healing.
Boundaries, self-esteem, and emotional regulation.
Family systems and attachment repair.
Relationship difficulties and communication challenges.

Closing
I believe therapy is a sacred space where insight, courage, and connection come together. If you’re ready to begin your healing journey, or even just curious about what it might involve, I’d love to meet you right where you are.

Healing isn’t about perfection, it’s about connection.
Whether you’re looking to understand yourself more deeply, mend a strained relationship, or start a new chapter in life, I would be honored to walk alongside you.

MJ Valentine

LMHCA

IFSEMDRParts workTraumaLife transitions

Read bio Book with MJ

About Me

I’m a licensed Associate Therapist with a Master’s in Counseling Psychology from Argosy University (2015) and over a decade of experience helping people work through personal and professional transitions. My career has been focused on coaching and talent development, but I found myself drawn to deeper, more meaningful conversations, the kind that support real healing and transformation.

During my clinical training, I completed my practicum at Valley Cities, where I worked with individuals facing severe trauma, systemic oppression, and complex socioeconomic challenges. That experience deeply shaped my understanding of resilience and affirmed my commitment to creating a safe, affirming space for people from all walks of life.

Therapy, for me, is a relationship built on trust, curiosity, and compassion. I believe you are the expert on your life. My role is to walk alongside you, help you reconnect with parts of yourself that may have been buried under pain or pressure, and support you as you move toward healing.

My approach is collaborative, integrative, and grounded in evidence-based practices. I draw from Cognitive Behavioral Therapy (CBT), Rational Emotive Behavior Therapy (REBT), Solution-Focused Therapy, Person-Centered Therapy, and Dialectical Behavior Therapy (DBT). I also incorporate parts work and plan to offer EMDR soon to help clients process trauma and reclaim their inner strength. Whether you prefer practical tools and structure or a slower, reflective space, I tailor sessions to meet your needs.

Above all, I strive to create a safe and nonjudgmental environment where you can be real, messy parts and all. Healing happens when you feel seen, heard, and respected. My job isn’t to fix you. It’s to help you understand your story and build a life that feels more aligned, empowered, and whole.

I offer in-person therapy in Washington state, as well as online and phone sessions for Washington residents. Whether you’re feeling stuck, overwhelmed, or simply curious if therapy could help, I’d be honored to hold space for you.

Amy ‘Rocky’ Harold

LMFTA, CMHS

IFSPolyvagalParts workTraumaRelationships

Read bio Book with Amy

As my client, I believe in and love your power to heal. My passion is to witness how you work on getting your needs met. I support you as you move closer to living in sync with your values. I help you reach your goals. I hold space for pain and celebration as you use your strengths to feel greater peace.

As the daughter of two veterans of the Vietnam War, a parent of three adult children, and a former public school teacher, I sought therapy multiple times. I was lucky to have therapists who love unconditionally without passing judgment. I strive to give back what I have been given.

Parenting and being parented can feel perilous. Sometimes, the family process breaks down, and people feel stuck. Good therapy helps people find their own strengths and use them to repair the broken process. Family members practice being close in ways that feel good. They practice being apart in ways that also feel good. Being close in some ways and apart in other ways helps people be authentic with themselves and trust each other.

I know there is more than one way to peel a potato. Whichever way you lean, your values are what directs therapy. I offer more traditional therapies, e.g., Solution-Focused, Narrative, Cognitive Behavioral, and Emotion-Focused. I also offer less conventional therapies, e.g., Motivational Interviewing, Collaborative Problem Solving, Polyvagal, and Internal Family Systems. Together, we create your treatment plan as indicated by your attachment strategies and your trauma responses.

I help individuals, couples, relationships, and families with a variety of concerns, including couples/parenting/being parented in blended families, gender identity in families, power, belonging, trusting one’s feelings and thinking, racial bias, systemic racism, internalized oppression, trauma, and military life.

I am licensed as a marriage and family therapist associate (LMFTA) in the state of Washington (license number MG61287102). I earned my master’s degree in Marriage and Family Therapy from Antioch University Seattle (2021) and my bachelor’s degree in English from New Mexico State University (1992). I work under the supervision of Issy Kleiman, LMFT, an AAMFT-approved supervisor.

Leada Taghipour

LMFTA

IFSPolyvagalParts workAnxietyDepression

Read bio Book with Leada

I’m a Licensed Marriage and Family Therapist Associate (LMFTA) in Washington State. I work with adolescents, adults, couples, and families working through life’s challenges – whether that’s relationship stress, anxiety, depression, major transitions, or the quiet feeling that something in life just isn’t working the way it used to. My goal is to offer a warm, collaborative space where you can feel heard, supported, and understood as you explore what’s been weighing on you and begin creating meaningful change.

My Background

My path to becoming a therapist began with a deep curiosity about people and the ways we connect, heal, and grow. I earned my Master’s degree in Psychology with an emphasis in Clinical and Marriage and Family Therapy from Pepperdine University in Malibu, California. My professional experience has included supporting clients across the lifespan – helping teens manage identity and school-related stress, adults move through anxiety and life transitions, and couples improve communication and connection.

My Approach

Therapy with me is collaborative, conversational, and grounded in compassion. My foundation is person-centered therapy, which means I believe you are the expert of your own life. My role is to help you access your inner wisdom, build clarity, and find tools that support you in living with greater authenticity and ease.

I integrate evidence-informed modalities such as Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), Emotionally Focused Therapy (EFT), Internal Family Systems (IFS) concepts, mindfulness, and Polyvagal Theory. Together, we’ll explore patterns, strengthen emotional awareness, and develop practical ways to support resilience and connection.

What to Expect

I believe true healing happens when we feel deeply understood. In our work together, I aim to help you feel more grounded and centered, and to guide you toward a greater sense of clarity, confidence, and self-compassion. Whether you’re seeking therapy for yourself, your relationship, or your family, you don’t have to go through it alone. It takes courage to begin, and I’m honored to walk alongside you on your journey toward wellbeing.

Serena Perry

MA, LMFTA

IFSPolyvagalParts workAnxietySelf-esteem

Read bio Book with Serena

I am a licensed Marriage and Family Therapist Associate (LMFTA) with a Masters degree in Marriage and Family Therapy. I graduated from Antioch University, where I also earned a certificate in Sex Therapy. To me, therapy is an incredible tool for healing, exploration, and liberation. I am specially trained in lending a neutral ear as you work through new truths and find growth in old wounds. As a relationship therapy specialist, I know that enriching connections to Self, Partners, Family, and Community are key to achieving the high quality of life that you deserve. My role is to help you gain confidence, truth, and a chance to re-write your life’s narrative. I work with individuals, people in relationships (couples, spouses, polycules, etc.), and families of all kinds. I draw from a strengths-based humanistic approach that is collaborative, flexible, and client-centered.

My Approach:

My approach to therapy is warm, compassionate, and curious. I use empathetic listening skills with an emphasis on exploring personal and relational meaning. With these tools, I can help you seek a fuller understanding of yourself and your connections to the world.

I am particularly excited to work with individuals and couples grappling with sex and intimacy issues, gender dysphoria, anxiety, depression, shame, self-esteem, and trauma. I fully support and affirm BIPOC, LGBTQIA+, polyamorous, kink, BDSM, and other marginalized communities.

Focus Areas:

Depression, anxiety, trauma, grief and loss, body image issues, relationship issues, self-esteem, sex therapy issues, LGBTQIA+ issues, spirituality

Treatment Approaches:

Treatment is shaped by the unique needs of each client. I clinically gravitate to the following modalities and principles; Emotionally-Focused Therapy, Attachment-Based Therapy, Structural Family Therapy, Internal Family Systems, The Wheel of Consent, Polyvagal Theory, Solution-Focused Therapy, Narrative Therapy, Attachment-Based Therapy

+ Meet the full team

Therapists and psychiatric providers across all three offices and by secure video.

Meet the team

A deeper bench than the five here. Tell us what you are working on and we will match you with the right therapist.

Where to meet

Three offices or secure video anywhere in Washington.

Parts work translates well to video, and many clients find it easier to settle into the inner work from their own space. Meet the same therapist in person or online.

Green Lake, Seattle

North Seattle, Wallingford, Ravenna, Roosevelt

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Burien

White Center, SeaTac, Normandy Park, South King

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Smokey Point, Arlington

Arlington, Marysville, north Snohomish

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Secure video, statewide

Anywhere in Washington. Same therapist either way.

Online therapy in Washington →

Frequently asked questions

What adults ask before starting IFS.

What is IFS (Internal Family Systems) therapy?

IFS, or Internal Family Systems, is an approach built on the idea that the mind is made up of parts, like the inner critic, the part that manages and plans, and the part that carries old pain. The work is about the relationship you have with those parts. Rather than silencing or fighting them, you learn to turn toward each one with some calm and curiosity, hear what it has been carrying and help it ease up. It is collaborative and goes at your pace.

What does IFS therapy help with?

People come to parts work for a harsh inner critic, anxiety, depression, the weight of old trauma, relationship patterns and the sense of being at war with themselves. IFS is often used alongside trauma work, since many parts are carrying something from a long time ago. It is flexible and frequently combined with other approaches based on what fits you. Your therapist will tailor the work to what you are actually carrying.

Do I need to already understand parts work to start?

No. Plenty of people arrive having read a book or heard a podcast and still feel unsure how it works in practice, and plenty arrive having never heard the language at all. Your therapist introduces the parts framework gently, in your own words, and never asks you to perform a method you do not feel yet. Resistance to parts work is common and is treated as a part to get to know, not a problem to push past.

Are your therapists actually trained in IFS?

Yes. The clinicians featured for this page have specific training in Internal Family Systems, not just a passing familiarity with the language. We match you with a therapist trained in IFS whose approach fits how you process. If parts work is one piece of a larger picture, that same therapist can fold in other approaches like EMDR without handing you off.

Do you take my insurance for IFS therapy?

We accept Kaiser, Premera, Regence, Aetna, UnitedHealthcare and Cigna. We will confirm what your specific plan covers before your first session, so you know what to expect rather than guessing. If you are unsure about your coverage, reach out and we will help you check before you book.

Do you offer IFS online or only in person?

Both. You can meet in person at our Green Lake, Burien or Smokey Point offices, or by secure video anywhere in Washington with online therapy, with the same therapist either way. Parts work translates well to video, and many clients find it easier to settle into the inner work from their own space.

Where are your offices?

We see clients at three offices, Green Lake in Seattle, Burien and Smokey Point in Arlington, plus secure video sessions anywhere in Washington. The Green Lake office serves North Seattle, the Burien office serves South King County and the Smokey Point office serves north Snohomish County. You can also meet entirely online if that is easier for you.

Also see

IFS that helps you turn toward the parts you have been fighting.

The idea of parts makes sense on paper. Sitting with all of it is another thing entirely.

IFS for adults who feel at war with their own parts.