IFS for Beginners: Start Here (And Yes, Watch Inside Out)
I know what you’re thinking:
"Isn’t that a kids’ movie?"
Sure is. And that’s exactly why it’s brilliant.
Pixar’s Inside Out might look like a sweet animated film about a girl and her emotions—but trust me, it’s basically a crash course in emotional intelligence. I recommend it all the time to adults who are starting therapy or curious about why their inner world feels like a group chat with no moderator.
What This Movie Gets Right About Your Brain
In Inside Out, we meet Joy, Sadness, Anger, Fear, and Disgust—Riley’s emotions—each with their own voice, style, and strong opinions (just like your internal crew). They argue, take turns driving the bus, and honestly? They’re all trying their best.
This setup is surprisingly close to a therapy model I use called Internal Family Systems (IFS), which says: hey, we all have parts inside of us- like subpersonalities. Some protect us. Some carry pain. Some try to keep everything together with color-coded calendars and to-do lists (shoutout to my inner manager).
Sadness Is the Underdog We Didn’t Know We Needed
One of the most powerful takeaways from Inside Out is that even the emotions we try to avoid—like sadness—actually have important roles. Sadness helps Riley connect, feel supported, and be real.
In therapy, that’s a major theme: when we stop pushing away the parts of us that feel too heavy or “too much,” we start healing. It’s not about fixing or silencing those parts—it’s about listening to them with compassion (even if they're a little dramatic sometimes).
Things to Think About While You Watch
So the next time you sit down to watch Inside Out (preferably with snacks and maybe a cozy blanket), try asking yourself:
Which emotion feels like it’s been in the driver’s seat lately?
Do you have a “Joy” part that’s trying way too hard to keep it together?
What do you usually do when sadness shows up—lean in, or bolt?
Are there parts of you that are working overtime to keep things safe?
What would it be like to stop fighting your feelings and start getting curious instead?
Let’s Talk About Your Inner World
If your emotions have been running the show like an unsupervised group project, you’re not alone. I help adults understand their parts, heal emotional wounds, and feel more grounded using IFS and EMDR therapy.
And no, you don’t have to do it perfectly. You just have to be willing to start.
Ready to get curious about your inner crew? Click here to book a free 15-minute consult call.
Let’s figure out which of your parts is ready for some love (and which one’s holding the clipboard).
