What Exactly Is Internal Family Systems (IFS) Therapy?
IFS is based on the idea that we all have many different “parts” within us - each with its own feelings, beliefs and roles. These parts aren’t flaws or problems to get rid of. Instead, they’re trying to help us in the best way they know how, even if their methods sometimes cause suffering or distress.
At the center of it all is your core Self - the calm, compassionate and wise part of you that can lead with clarity and kindness. In IFS, healing happens when your Self can connect with your parts, understand their needs, and help them release the burdens they’ve been carrying.
IFS recognizes two "types" of parts:
1) Exiles: Parts that carry pain, shame, fear, or trauma from the past. They’re often pushed away because their emotions feel overwhelming.
2) Protectors: Parts that try to keep the exiles from being triggered. They can be managers (who prevent problems by controlling situations, emotions, or relationships) or firefighters (who react quickly to shut down pain, often through impulsive or numbing behaviors.)
Instead of battling against yourself all of the time, IFS teaches you how to listen, heal and integrate these inner voices so they work together rather than against each other. The goal of IFS isn’t to erase your parts, but to help them relax and trust you to lead your life with clarity and confidence.
WHO IFS IS FOR
Is Internal Family Systems Therapy Right For Me?
IFS is highly effective for a range of concerns, especially if you:
✔ Feel stuck in patterns of self-sabotage
✔ Struggle with anxiety, depression or emotional overwhelm
✔ Have a harsh inner critic or perfectionist part
✔ Experience people-pleasing or difficulty setting boundaries
✔ Carry unresolved trauma from childhood or adulthood
✔ Feel disconnected from yourself or unsure who you really are
✔ Have difficulty regulating emotions
✔ Want to deepen self-compassion and self-understanding
If you’ve tried other types of therapy but still feel “blocked,” IFS may help you uncover the root causes and experience lasting change.
ABOUT ME
Hi, I’m Dawn - Your Trained IFS Therapist in Bel Air, Maryland.
I’m Dawn Gomez, a Licensed Clinical Social Worker (LCSW-C) trained in Internal Family Systems and certified in EMDR and Accelerated Resolution Therapy (ART).
Aside from IFS, I also integrate other evidence-based methods when needed, such as EMDR, Accelerated Resolution Therapy (ART), Cognitive Behavioral Therapy (CBT), Brainspotting, Emotional Freedom Technique (EFT) and Mindfulness-Based Stress Reduction.
My style is warm, compassionate, and direct. I understand how frustrating it can feel to be at odds with yourself. IFS offers a gentle yet powerful way to heal from the inside out. No forcing, no judgment, just genuine curiosity and care.
HOW TO WORK WITH ME
Flexible In-Person and Online Therapy Options To Suit Your Unique Needs
Local In-Person Therapy In Bel Air and Surrounding Areas
Meet in my private office in downtown Bel Air for focused IFS sessions. In-person therapy allows us to work together without distractions, giving your parts the safety and attention they need.
Online Therapy Across The State of Maryland
If you’re anywhere in Maryland, you can work with me from the comfort of your home. IFS translates beautifully to virtual sessions, offering the same depth and connection without travel time.
Therapy Intensives - In-Person In Bel Air
For those wanting faster progress, I offer therapy intensives (including IFS-focused intensives) where we meet for a half or full day to dive deep into your inner work in a single, focused block.
Cost & Payment Options
Private Pay
Standard 50-minute session: $150
Half-day intensive (3 hours): $400 (save $50)
Full-day intensive (6 hours): $800 (save $100)
Many clients intentionally choose to pay out-of-pocket for a variety of reasons. If you're curious about the benefits of private pay over insurance-based therapy, be sure to check out more info here.
Insurance
I currently ONLY accept Cigna insurance.
For other insurance providers, I’m considered out-of-network, but I can provide what is commonly referred to as a superbill, which you can submit to your insurance for reimbursement (as long as you have out-of-network benefits).
If you'd like to check out your out-of-network benefits and reimbursement rates, you can do so here.
YOU MAY WANT TO KNOW
Frequently Asked Questions
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Will therapy actually work for me?Therapy can be highly effective, but its success depends on factors like your openness, commitment, environment and the therapeutic relationship. Healing isn’t always linear or guaranteeed, but with the right support and approach, I've seen incredible results with my clients. So meaningful change and lasting transformation is definitely possible.
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Can you help me if I’ve tried therapy before and didn’t find it helpful?Yes! Every therapist has a unique style, and sometimes it takes finding the right fit or approach. If past therapy didn’t resonate with you, we can explore what wasn’t helpful and tailor our work to meet your needs more effectively.
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How can I tell if you’re the right therapist for me?The best way to know is to schedule a consultation so we can meet and see if we’re a good fit. In our initial conversation, we’ll discuss your needs, my approach, and any questions you might have about the process. It’s important to feel safe, heard, and understood in therapy so I definitely want to make sure we both feel like it’s a good fit.
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When are you available for sessions?My hours are: Monday: 10am - 12pm, 1pm - 6pm Tuesday: 10am - 12pm, 1pm - 5pm Wednesday: 10am - 12pm, 1pm - 6pm Thursday: 10am - 12pm, 1pm - 5pm
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What are your qualifications?I am a Licensed Clinical Social Worker in the State of Maryland. I have worked in community mental health and in private practice. I am certified in EMDR (eye movement desensitization and reprocessing) and ART (accelerated resolution therapy). My approach is trauma-informed, compassionate, and sometimes even sprinkled with humor - because healing doesn’t have to be so heavy all the time.
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I want to work with you but what if I’m not ready to face and work on certain issues?I completely get that. Opening up can feel vulnerable, especially if you've felt unheard or dismissed in the past. My goal is to create a space where you feel safe, seen, and accepted exactly as you are. Therapy isn't about judgment, it's about understanding what you're going through and working together to help you heal. My first priority is always for you to feel safe so you'll only ever need to talk about what you feel comfortable sharing.
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How long will therapy take, and how will I know if I’m making progress?This really depends on your goals, history, and how deep we need to go. Some people find relief in a handful of sessions, while others benefit from longer-term support. We’ll check in regularly to make sure you’re feeling progress - whether it’s sleeping better, handling stress more easily, or simply feeling lighter. The goal is always to help you feel better, not keep you in therapy forever.
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Will I just talk in therapy, or will I get practical tools I can use?This isn’t just a space to vent (although sometimes that may be exactly what you want/need). I’ll also provide you with practical tools, strategies, and coping skills you can use in your daily life. Whether it’s reframing negative thoughts, grounding techniques, or working through processes like EMDR or ART, you’ll walk away with real ways to help yourself outside of our sessions.
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What if I have to cancel or reschedule — will I be charged?Life happens, and I get that. I do ask for 24 hours’ notice for cancellations or reschedules. Late cancellations or no-shows may be charged a fee since that time was reserved for you.
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What happens if I’m unhappy or feel like it isn’t working?Therapy should feel like a good fit, and if at any point you feel like it’s not working, let’s talk about it. Sometimes we need to adjust our approach, and other times it’s about finding the right therapist for you. I won’t take it personally if you need something different and I may be able to refer you to someone in my network who is better suited for your needs.
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What happens if I have to pause therapy temporarily due to finances, time, or other reasons?If you need to pause therapy, we’ll make a plan to ensure you still have tools to support yourself in the meantime. You’re always welcome to come back when you’re ready. Life has seasons, and therapy should work with where you are, not add stress to it.
IT’S TIME FOR A NEW DAWN!
Start Your Journey Toward Healing Today
It is my mission to help you achieve the transformation you desire and feel supported throughout the entire process. I am committed to helping you achieve your goals and navigate any challenges that may come your way. Contact me today to schedule your consultation or ask any questions you may have. Let's work together to achieve a new dawn in your life!