Important Things to Know About IFS Therapy

Internal Family Systems (IFS) Therapy is an approach to psychotherapy that has recently gained recognition for its unique perspective on the human mind. IFS is grounded in the belief that the mind is not a single entity, but is composed of various sub-personalities, or “parts.” These parts may have conflicting emotions, desires, or roles, and contribute to a person’s overall well-being. IFS is used to help people heal their inner wounds. Here’s what to know about Internal Family Systems Therapy.

Understanding the “Parts” in IFS Therapy

IFS views the mind as having sub-personalities, and they generally fall into three categories.

1. Exiles: These parts hold the pain, shame, fear, or other difficult emotions resulting from trauma. Because these emotions are often too painful to feel, they are “exiled” from the conscious mind. However, just because they are exiled does not mean they can’t affect a person’s behaviors.
2. Managers: These parts work hard to maintain control, keep you functioning in everyday life, and prevent the exiles from resurfacing. Manager parts of the mind often present as perfectionism, people-pleasing, or excessive self-criticism. Their primary goal is to protect you from pain, even though by doing so, it makes you feel more exhausted.
3. Firefighters: When an exiled part is triggered, firefighters step in to extinguish the pain. They use more extreme methods to numb the pain, such as overeating, substance use, or risky and impulsive decision-making. Firefighters aim to offer relief, but their strategies lead to additional problems.

The Role of the “Self”

IFS proposes that everyone has a core Self, or a genuine Self, that is waiting to be accessed. The Self has positive qualities, which are known as the eight Cs and the five Ps.

The eight Cs are:

• Confidence
• Calmness
• Creativity
• Clarity
• Curiosity
• Courage
• Compassion
• Connectedness

The five Ps are:

• Presence
• Patience
• Perspective
• Persistence
• Playfulness

In IFS sessions, the therapist guides the client to help them access the Self. The overall goal is to connect the Self with the parts so that the parts start to feel safe enough to release emotional build up.

How IFS Therapy Works

Overall, IFS is a collaborative process between client and therapist. It’s about building trust and allowing the therapist to guide you through the process.

• Identifying the Parts: A client takes time to name all of their different parts that are involved in their emotions. For example, a person may assign one part as the “critic” who shames them when they make mistakes, a “caretaker” who is constantly trying to meet the needs of others, or a “protector” that tries to protect them from feeling pain. The names of the parts are up to the client.
• Understanding the Parts’ Roles: Once the parts have an identity, the therapist helps the client understand their purpose. Parts are not bad or good, but are rather something the mind has to protect itself.
• Accessing the Self: One of the main goals of IFS is helping the client reach their Self. As the client becomes more connected with their Self, they begin to observe their parts from a place of compassion rather than a place of fear.
• Unburdening the Parts: The next step is the Self working with the parts to release their burden. This means freeing the parts from the extreme role they’ve taken on and allowing them to integrate into their mind-body system. Once the parts are released, the Self can then take control.
• Healing: Reintegration of the Self takes time, effort, and patience. Healing through IFS is not just about fixing behaviors, but creating this feeling of internal peace where each part of the Self feels value.

Who Can Benefit From IFS?

Anyone! IFS can help with many types of mental health issues, such as:

• Trauma and PTSD
• Depression and Anxiety
• Relationship Issues
• Low Self-Esteem
• Eating Disorders
• OCD and addictive behaviors

Learn more about our approach to IFS here. If you are interested in working with one of our IFS specialists, like Beth (pictured above!), click here to get started!