What is Internal Family Systems Therapy?
Internal Family Systems (IFS) is a therapeutic model developed by Dr. Richard Schwartz. It's based on the idea that everyone has multiple sub-personalities or 'parts' within their mind, each with its own thoughts, feelings, and perspectives.
These parts work together as an internal family system. IFS therapy helps you understand these parts, heal wounded parts, and restore balance so that your 'Self' (your core, compassionate essence) can lead effectively.
Core Concepts
Key Components
Parts
Sub-personalities within your mind. Each part has its own perspective, feelings, and motivations. Parts can be protective (managers or firefighters) or wounded (exiles).
Self
Your core essence - compassionate, curious, calm, and confident. The Self is separate from parts and can lead the internal system with wisdom and compassion.
Managers
Protective parts that try to keep you functioning and prevent pain, often through controlling behaviors or perfectionism.
Firefighters
Protective parts that react when exiles are activated, often through impulsive behaviors like substance use, self-harm, or dissociation.
Exiles
Wounded parts that carry painful emotions and memories, often from childhood trauma. These parts are typically hidden away by protective parts.
How IFS Works
The IFS Process
- Identify and understand your different parts
- Develop a relationship with protective parts (managers and firefighters)
- Unburden exiles (wounded parts) by helping them release painful emotions and memories
- Access your Self and let it lead the internal system
- Help parts take on new, healthier roles
- Create harmony and balance in your internal family system
Who is IFS Best For?
IFS is Effective For:
IFS May Be Less Suitable For:
- •People who prefer more structured, directive therapy
- •Those uncomfortable with the concept of 'parts'
- •People seeking very short-term treatment
- •Those who prefer external, behavior-focused approaches
Benefits of IFS
Self-Compassion
Develops self-compassion and understanding of internal experiences
Trauma Healing
Effective for healing trauma without retraumatization
Internal Harmony
Creates harmony and balance in your internal system
Self-Awareness
Deepens understanding of yourself and your patterns
Gentle Approach
Non-pathologizing, compassionate approach to healing
Versatile
Can be used for various conditions and issues
Getting Started with IFS
IFS requires a trained IFS therapist. Look for therapists certified in IFS or who have completed IFS training through the IFS Institute.
What to Look For:
- Therapist trained in IFS (IFS Institute certification preferred)
- Experience with trauma and parts work
- Ability to help you access your Self
- Comfort with the IFS model and language
- Good therapeutic fit and rapport