The One Inside: An Internal Family Systems (IFS) podcast

• Making IFS Accessible with Tanis Allen

  On today’s podcast, I chat with Tanis Allen, a certified IFS therapist and longtime member of the IFS community. Tanis has been around since the earliest days of the model, and she just released a new book called The Self-Led IFS Workbook: Learn IFS Skills to Understand and Love All Your Parts published by Penguin Random House. We talk about her early experiences learning IFS in the ‘90s, her work with clients struggling with suicidality and eating disorders, and what it was like to write a book that makes the model accessible to everyone. Tanis shares insights on how to begin IFS on your own, the challenge of translating an oral and experiential tradition into clear written steps, and her favorite exercise for working with stuck parts. Key Takeaways: “Your awareness is the beginning of Self.” Tanis explains how simply noticing what’s happening in your body or mind is the first step into the IFS process. How do you know you’re in a part? Tanis breaks down how to begin this work, even if you’re doing it on your own. “IFS is such a strong community… we sit in circles together and learn this together.” Tanis reflects on the power of shared learning and the influence of the “wise women” who helped shape the model. Why she added her own transcripts of parts work to the book, and what she discovered about herself through writing them. Her favorite exercise (the Four Drawing Exercise) and why it’s so transformational for working with stuck parts. Favorite Quote: “Clients will often ask me, you know, does this make me like a multiple personality person or something? And, you know, the answer is no, we're all made this way, actually. And it does feel kind of weird sometimes. But the more we do it, the more we practice it, the less weird it feels." -- Tanis Allen About Tanis Allen Tanis Allen, LMSW, ACSW, is the author of The Self-Led Internal Family Systems Workbook: Learn to Use IFS Skills to Understand and Love All Your Parts. A member of the IFS community for over 25 years, Tanis has spent her career practicing, teaching, and living the IFS model. She serves as a mentor and IFS clinical consultant for other therapists and is the founder and director of the IFS Great Lakes Retreat, a beloved annual gathering held each fall in northern Michigan. Episode Sponsor: Life Architect ✨ Get access to 3 IFS webinars organized by Life Architect (featuring Einat Bronstein, Kay Gardner & Robert Falconer, and Ann Sinko) and receive a 30% discount on selected IFS workshops: https://lifearchitect.com/tammy/ ✨   Take a sneak peak at The One Inside Substack community Check out The One Inside Self-Led merch at The One Inside store Watch video clips from select episodes on  The One Inside on YouTube Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger. Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 2 practitioner.   Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start.  Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.   If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at [email protected]

  --------  

  45:51
• Widening The Circle: The Evolution of IFS with Crystal Jones and Pam Krause

  On today’s podcast, I chat with two brilliant IFS lead trainers, Pam Krause and Crystal Jones. We learn about their journeys to becoming IFS lead trainers, the evolution of the model's cultural awareness and inclusivity, and what it’s been like to co-lead the newly updated IFS Online Circle together. We also dip our toes into a little controversy—should we skip the 6Fs? I loved hearing from them what it means to stay grounded in the core of the model while continuing to expand and evolve with care, community, and curiosity. Key Takeaways: “The core of the model has not changed at all.” Pam and Crystal reflect on how the IFS model has stayed steady while the perspectives, voices, and applications have continued to expand. How do different cultures experience Self Energy? What happens when we listen for joy, dance, chi, and loyalty as expressions of Self? How the model is evolving as more identities enter the space, adding richness and context. The 6 F’s: should we still teach them? Pam and Crystal give context, clarity, and some new language around how and why the F’s are helpful—especially for beginners. How the model teaches the steps to reach clients’ protectors. We also explore mentoring, teaching, and the beautiful full-circle (pun intended!) relationship Pam and Crystal have developed through years of working together. Favorite Quote: “People are saying how they want to see themselves in the model, right? They want to see how it applies to them. And if we are not aware of our clients' identities, then we might miss it if we're looking for the eight C’s.” – Crystal Jones   📺 Check out my extended video interview with Crystal and Pam over on Substack.   About the Guests: Crystal R. Jones is a Licensed Clinical Social Worker and Lead IFS-I Trainer who passionately shares the healing essence of the Internal Family Systems (IFS) model worldwide. She is known for her embodied compassion, relatability, and heart-led approach to this transformative work. Crystal is deeply dedicated to creating safe, affirming spaces for marginalized communities—particularly Black women and women of color—where they can feel connected, seen, heard, and valued as they embark on their healing journeys, both individually and collectively. With a fervent commitment to equity and accessibility, Crystal teaches the IFS model in a way that speaks to the global majority, ensuring its adaptability, inclusivity, and relevance across diverse populations. Pamela Krause, MSW, LCSW, is a Certified IFS Therapist who began her journey with IFS in 1998. She is a Senior Lead Trainer for the Internal Family Systems Institute, where she created and ran two Leadership Training Programs in addition to teaching all three levels of trainings. Her sub-specialty is adapting the IFS model for adolescents and younger children, a topic which she developed a Level 2 training program in partnership with Carmen Jimenez-Pride.   Episode Sponsor: IFS Institute IFS Institute is now enrolling for the ALL-new IFS Online Circle program, a  6-month foundational course for professionals looking to provide an IFS lens to their practice.  This updated and enhanced program offers fresh insights, expanded demonstrations, and deeper experiential exercises, all led by two of the Institute's top trainers, Pam Krause and Crystal Jones.   Take a sneak peak at The One Inside Substack community Check out The One Inside Self-Led merch at The One Inside store Watch video clips from select episodes on  The One Inside on YouTube Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger. Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 2 practitioner.   Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start.  Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.   If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at [email protected]

  --------  

  34:37
• The One Inside 200th Episode: Tammy Tells All

  On today’s podcast we celebrate 200 episodes of The One Inside! I take the guest’s seat as my podcasting partner and co-producer, Jeff Schrum, leads the interview. We reflect on six seasons of guests, the show's impact on my life and work with clients, and why unblending is the real magic of IFS. We also dive into creative projects on the horizon, including my new mini-book on numbness and launching The One Inside Substack community.  Key Takeaways: Jeff and I talk about the fun behind the scenes of finding guests, editing interviews, creating show notes and graphics, and releasing an episode. My favorite part of the IFS model, and how I use it in my daily life. How six years of hosting this podcast has shaped not just my work, but my personal life and how I relate to my own parts. “Unblending is the hard part.” We get into why unblending is the heart of the IFS model, and how simply creating space between parts can be transformational. My controversial opinion on unburdenings. “There are a million reasons not to do the thing.” We talk about parts that hold us back from starting creative projects—whether it’s a podcast, book, or blog—and how to work with them. My likes and dislikes...like how I like unblending, and how I dislike when my parts won’t unblend. See also: maple syrup, apple cider, and movie theater popcorn.  "If I waited every other week to meet with my IFS therapist, IFS wouldn’t be in my bones. You have to be doing this every day. Even if it’s just small moments of awareness. That’s the work."   This episode is full of laughs, reflection, and some behind-the-scenes stories you haven’t heard before. I hope you enjoy it! Episode Sponsor: IFS Institute IFS Institute is now enrolling for the ALL-new IFS Online Circle program, a  6-month foundational course for professionals looking to provide an IFS lens to their practice.  This updated and enhanced program offers fresh insights, expanded demonstrations, and deeper experiential exercises, all led by two of the Institute's top trainers, Pam Krause and Crystal Jones. Take a sneak peak at The One Inside Substack community Check out The One Inside Self-Led merch at The One Inside store Watch video clips from select episodes on  The One Inside on YouTube Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger. Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 2 practitioner.   Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start.  Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.   If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at [email protected]

  --------  

  37:18
• Reimagining Healing with Ruth Culver

  On today’s podcast, I chat with Ruth Culver, a Level 3 trained and certified IFS practitioner. We look at Ruth’s Survive and Thrive Spiral, a visual map that connects the nervous system and IFS in a way that just makes sense. We also talk about her work with IFS Constellations, a group process that brings parts work into a shared, somatic experience, and Drawing into Self, a creative way to explore and externalize parts through colors, lines, and shapes. Key Takeaways: “Parts all have stories, don’t they?” Ruth explains how mapping parts onto her Survive and Thrive Spiral can help people unblend and understand their nervous system responses. How can we recognize if we’re in Flop, Fix, or Flow? Ruth introduces these simple but powerful words to track nervous system states and move toward Self Energy. We can be in multiple nervous system states at the same time.  Ruth describes how different parts may be in fixing mode, collapsing mode, or Self Energy mode—all at once. How does IFS Constellations allow for deeper healing? Ruth shares how this group process creates profound moments of witnessing, connection, and transformation. What happens when we let parts express themselves through drawing? Ruth walks us through Drawing into Self, a process that invites parts to communicate beyond words. Favorite Quote: "So, to me, the healing process is story-based, and it is imaginative. At the core of healing is a reimagining. And that’s what we can do with story." – Ruth Culver About Ruth:   Ruth Culver is a Level 3 trained & Certified IFS Practitioner based in Brighton UK, working with adolescents, adults and groups in private practice. After 25 years in charity event management, she burned out, re-trained as a hypnotherapist then found IFS in 2017. Her passion for embodiment and externalisation has led to 3 IFS integrations: 1. The Survive/Thrive Spiral: 2. IFS Constellations, and 3. Drawing into Self.    Episode Sponsor: Pisgah Coaching Institute   Check out The One Inside Self-Led merch at The One Inside store Watch video clips from select episodes on  The One Inside on YouTube Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger. Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 2 practitioner.   Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start.  Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.   If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at [email protected]

  --------  

  41:43
• The Stories We Tell Ourselves with Jodie Benveniste

  On today's episode I chat with Jodie Benveniste, an IFS-trained psychologist and author. Through her personal healing journey using IFS she discovered how fiction writing and storytelling can be a powerful path to self-understanding and emotional healing. Jodie and I talk about her debut novel, Never, Not Ever, a YA romance that integrates IFS therapy into the story. We explore how fiction can serve as a safe space for transformation, why romance novels tap into Self Energy, and how the creative process mirrors the IFS journey. This conversation is all about the power of stories—both the ones we tell ourselves and the ones we read. I think you’re going to love it! Key Takeaways: “Parts all have stories, don’t they?” Jodie shares how working with her parts allowed her to embrace fiction writing and how characters in a novel are not so different from the inner characters we meet in IFS. How does storytelling create a safe container for healing?  Story is a powerful adjunct to IFS therapy “I had a teen part who made me watch a rom-com 20 times!” -- How reconnecting with her younger parts helped shape her writing process. Teen fiction can support adult mental health, too! Why romance is the world’s most popular genre—and how it invites readers to expand their hearts and tap into Self Energy. What can we learn from the stories our parts tell us? Jodie and I reflect on how parts hold onto old narratives and how fiction can help us imagine new possibilities. How fiction can invite teens to learn about and explore mental health topics, destigmatizing therapy and showing how healing happens. Favorite Quote: "So, to me, the healing process is story-based, and it is imaginative. At the core of healing is a reimagining. And that’s what we can do with story." – Jodie Benveniste About Jodie: Jodie Benveniste is an author and psychologist who writes heart-expanding young adult contemporary romance. She writes about love and friendships, family relationships, wellbeing, and mental health healing, introducing readers to their amazing inner world and its incredible depths. She’s been a psychologist in private practice, trusted parenting expert, organizational consultant, academic researcher, and Chair of the Board of an Independent School. But, at heart, she’s always been a writer. She now writes entertaining, unputdownable and heart-expanding fiction that has healing at its heart.    Check out The One inside Self-Led merch at The One Inside store Watch video clips from select episodes on  The One Inside on YouTube Follow Tammy on Instagram @ifstammy and on Facebook at The One Inside with Tammy Sollenberger. Jeff Schrum co-produces The One Inside Podcast. He is a writer, counselor, and IFS Level 2 practitioner.   Are you new to IFS or want a simple way to get to know yourself? Tammy's book, "The One Inside: Thirty Days to your Authentic Self" is a PERFECT place to start.  Sign up for Tammy's email list and get a free "Get to know a Should part of you" meditation on her website Tammy is grateful for Jack Reardon who created music for the podcast. Jack is a graduate of Derek Scott’s IFS Stepping Stones Program.   If you are interested in sponsoring an episode or two of The One Inside Podcast please contact Tammy at [email protected]

  --------  

  37:28

More Health & Wellness podcasts

Trending Health & Wellness podcasts

About The One Inside: An Internal Family Systems (IFS) podcast