Internal Family Systems Therapy
IN-PERSON IN BRAMPTON, VIRTUAL ACROSS ONTARIO
A grounded therapy approach that helps you meet inner conflict, self-doubt, and difficult thought patterns with more self-understanding.
Trauma-Informed Approach
Real Life Lived Perspective
Personalized Therapist Matching
Have you ever felt sure about something, then seen it completely differently days later?
It can feel confusing, like your reactions do not fully add up or you are contradicting yourself without meaning to.
Internal Family Systems, or IFS, offers a new way to understand it. We are made up of many parts, and each part can hold different feelings, needs, fears, and protective responses.
Most of these parts fall into one of three roles, each shaped by experience and each trying to help in its own way.
Exiles
Hold the painful feelings from earlier experiences, like fear, shame, or hurt, and get pushed out of awareness so you do not have to feel them.
Managers
Work in advance to keep those feelings from surfacing, often through perfectionism, planning, over-controlling, or people-pleasing.
Firefighters
Act in the moment to make painful feelings stop, often through impulsive or numbing behaviours like drinking, overeating, or endless scrolling.
A Look at Your Inner World
We Meet You Where You Are
What Does IFS Therapy Help With?
IFS gives you a way to understand your reactions, work through the wounds your parts are carrying, and build a steadier relationship with yourself. It helps with trauma, anxiety, self-criticism, and inner conflict.
The SELF
Underneath all of these parts is the Self. It is not a part, but the core of who you are. It exists within everyone and remains intact, no matter what you have experienced.
IFS Therapy describes it through qualities like calm, curiosity, compassion, perspective, and confidence. When you lead from the Self, you can understand your parts instead of letting them control your responses.
If Any of This Feels Familiar:
Caught in constant self-criticism
Tension or tightness that stress brings on
Reactions that feel stronger than the moment
Distance from others when emotions build
Torn between two parts wanting different things
Weighed down by old wounds and experiences
Restlessness or fatigue that rest does not ease
A pull toward self-acceptance without knowing where to start
Through IFS, you come to understand yourself more clearly and develop practical ways to move through these patterns.
Our therapists use a blend of modalities including IFS, which means we tailor tools and strategies to your needs, goals, and patterns, rather than using one fixed approach.
Meet Our Therapists
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Rajdeep Deol
Anxiety, Self-Esteem, Couples
Currently Accepting New Clients
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Sonya Mahil
Stress, Trauma, Anxiety, Life Transitions
Currently Accepting New Clients
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Angad Sachdev
Addiction, Anxiety, Men's issues
Currently Accepting New Clients
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Harsimran Kaur
Anxiety, Trauma, BPD, Relationships
Not Accepting New Clients
Why Choose Here and Now Therapy?
Many clients who come to IFS feel at odds with themselves, caught between parts that want different things.
At Here and Now Therapy, sessions focus on self-leadership, which means learning to meet your parts from a place of self-energy, the calm, curious, compassionate core within you. From there, we use IFS to gently unburden the parts holding old pain, while holding the cultural context of the South Asian experience with care, so the work supports both healing and lasting change.
Sign Up For A Complimentary 20-Minute Consultation
Questions About Internal Family Systems Therapy
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IFS was developed in the 1980s by Dr. Richard Schwartz, who noticed that clients often described different "parts" of themselves pulling in opposing directions. The core idea is that the mind is naturally made up of these parts, each with its own role, all surrounding a calm, undamaged core called the Self. Healing happens when you lead from the Self and understand what each part is protecting.
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Therapists at Here and Now Therapy are trained in Somatic Therapy, CBT, DBT, and ACT. Each plays an important role in healing your mental health. Somatic therapy helps you notice body cues and regulation, CBT offers a contextual lens, DBT builds interpersonal skills and distress tolerance, and ACT helps you accept difficult thoughts while acting on your values.
We also offer South Asian-centered therapy that incorporates cultural context into the modalities we practice.
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CBT focuses on identifying and changing unhelpful thoughts and behaviours, working mostly at the level of what you think and do. IFS works with the parts underneath those thoughts, exploring why they developed and what they are protecting.
CBT is often more structured and short-term, while IFS tends to go deeper into the emotional roots. Many clients benefit from both.
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Self-leadership means approaching your inner world from the Self, the calm, grounded core within you, rather than reacting from a part that is anxious, critical, or afraid. When you lead from the Self, you can notice a strong reaction, understand which part it is coming from, and respond with more clarity instead of being controlled by it.
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Yes. Here and Now Therapy provides official receipts for all sessions, which you can submit directly to your insurance provider for easy claims. Most extended health plans in Ontario that cover psychotherapy reimburse sessions without issue. We recommend confirming your specific coverage with your provider before beginning.