Demystifying Internal Family Systems (IFS)
Internal Family Systems (IFS) is a therapeutic approach that has gained increasing recognition and popularity in recent years. We can thank Glennon Doyle and Esther Perel for making IFS more accessible. While it may sound complex at first glance, IFS offers a powerful framework for understanding and healing the internal dynamics of our minds. In this blog post, we'll explore what IFS is, how it works, and its potential benefits for individuals seeking therapy.
What is IFS?
Internal Family Systems (IFS) was developed by Dr. Richard Schwartz in the 1980s and has since become a widely respected model within the field of psychotherapy. At its core, IFS views the mind as consisting of various parts or "subpersonalities," each with its own unique characteristics, beliefs, and emotions. These parts can be thought of as distinct inner beings within ourselves, each serving a specific role or function. For example, I have the perfectionist part of me and also the adventurous part of me and they both have very different qualities, goals, and functions for how they serve and protect me. Miss Perfectionist wants order and stability, while Miss Adventure wants freedom and autonomy. Sometimes they fight, sometimes one takes up more space, and sometimes they live in harmony… kind of like siblings.
Key Concepts of IFS:
Self: At the center of the IFS model is the concept of the "Self," which represents the core, essence, or true nature of an individual. The Self is characterized by qualities such as compassion, curiosity, and wisdom. This is who we really are before the world happens to us. The good news is that since we all have a Self, we can learn to turn to it for guidance and safety like an internal mama. Qualities of Self include: compassion, curiosity, clarity, creativity, calm, confidence, courage, and connectedness.
Parts: According to IFS theory, we all have various parts within us, each with its own unique perspective, emotions, and desires. These parts may include protective parts that seek to shield us from harm, wounded parts that hold pain or trauma, and exiled parts that have been pushed away or suppressed. We are all a collection of our parts, it’s what you might call our personality.
Exiles, Firefighters, and Managers: IFS categorizes parts into three main categories based on their roles and functions. Exiles are the wounded or traumatized parts of ourselves that hold painful emotions or memories. Firefighters are the parts that spring into action to distract or numb us from the pain of the exiles. Managers are the parts that work to keep us safe and in control by setting rules, boundaries, and routines.
Aspects of Self Energy
IFS asserts that we all have a Self that innately possesses compassion, connectedness, clarity, creativity, curiosity, courage, calm, and confidence. You may have felt this energy while meditating or in flow state.
How Does IFS Work? In IFS therapy, the therapist helps the client explore and understand the different parts of their internal system or all the subpersonalities of their personality. Through guided visualization, dialogue, and mindfulness techniques, clients can develop a deeper awareness of their inner landscape and the relationships between their various parts. The goal of IFS therapy is to foster self-compassion, healing, and integration by building a harmonious relationship between the Self and all parts of the internal system. This is no quick fix, however. Just like all relationships, it takes time and effort to develop safe connection to our parts.
Benefits of IFS:
Increased Self-Awareness: IFS therapy helps individuals develop a deeper understanding of themselves and their internal dynamics, leading to greater self-awareness and insight.
Healing Trauma and Pain: By gently exploring and addressing the wounds and traumas held within exiled parts, IFS therapy can facilitate healing and emotional release.
Improved Relationships: IFS therapy can help individuals develop healthier and more compassionate relationships with themselves and others by fostering self-acceptance and empathy and by being Self-led.
Enhanced Emotional Regulation: By learning to navigate and work with their internal parts, clients can develop greater emotional resilience and regulation skills.
Internal Family Systems (IFS) offers a unique and powerful approach to therapy that honors the complexity of the human mind. By exploring and understanding the different parts of our internal system, we can cultivate greater self-awareness, healing, and integration. Whether you're struggling with trauma, relationship issues, or simply seeking personal growth, IFS therapy may offer valuable insights and tools for your journey towards healing and wholeness.
Want to discover if IFS might be a good fit for you? Schedule a complimentary 15 minute consultation with me to find out more.
