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
Extended 90-minute session: $220
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).
YOU MAY WANT TO KNOW
Frequently Asked Questions
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!