What Is Internal Family Systems Therapy (IFS)?
Internal family systems therapy is a non-pathologizing approach to psychotherapy. The founder of IFS therapy, Dr. Richard Schwartz, thought of the mind as an inner family and began applying techniques to individuals that he usually used with families.
It emphasizes the natural multiplicity of the mind. It views the mind as a system comprising different parts living within us, each with its unique desires, emotions, beliefs, and motivations. The grounding assumption is that there are no bad parts. These parts fulfill both healthy and unhealthy roles. Life events or trauma, however, can force us out of those healthy roles into extreme roles.
The good news is that these internal roles are not static and can change with time and work. The ultimate goal of IFS is to increase the client’s access to Self so that they can be more Self-led so they can heal their wounded parts. The natural side effect of this healing and integration is a reduction in problematic or symptomatic behavior such as decreasing anxiety, improving their relationships, or recovering from trauma.
The Self in IFS Therapy
The first core concept of IFS is the existence of the Self. The Self is the innate presence within each person that is the pure essence of who they are. It is inherently good and whole, and cannot be broken or corrupted. When a person is Self-led, their system is balanced and all parts are acting in harmony with one another. Sometimes the Self and other parts become blended, obscuring the Self as if the sun is behind the clouds. When this happens, the first step is to differentiate the Self from the blended parts.
parts can be categorized into three main types:
a. Exiles: Exiles are the parts that carry emotional pain, trauma, and unmet needs from past experiences. They often hold memories, beliefs, and emotions that were overwhelming or unbearable at the time of the initial experience.
b. Managers: Managers are the proactive parts that work tirelessly to ensure our safety and protect us from experiencing pain. They strive to maintain control, avoid vulnerability, and handle day-to-day responsibilities.
c. Firefighters: Firefighters are the parts that activate when the exiles become triggered or overwhelmed. They respond impulsively and seek to distract, numb, or soothe the pain through addictive behaviors, such as substance abuse, overeating, or self-harming.
Understanding Self, Self Leadership and the ULTIMATE GOAL OF IFS
Self: Self, is the core essence within us, and represents our true nature. It is characterized by qualities such as compassion, curiosity, and wisdom. Self is capable of providing leadership and healing to the various parts within our internal family.
Self-Leadership: The good news is that these internal roles are not static and can change with time and work. The goal of IFS is to foster self-leadership, where the Self takes on the role of leading and harmonizing the internal family. When Self is in the driver’s seat, it can establish a trusting and compassionate relationship with the parts, helping them heal, transform, and integrate. The natural side effect of this healing and integration is a reduction in problematic or symptomatic behavior such as decreasing anxiety, improving their relationships recovering from trauma and more.
IS IFS FOR EVERYONE?
Many people find IFS helpful, but it’s not always a good fit for everyone. You must decide if you identify with the concept of parts and if this approach feels like the right fit for you.
