Internal family systems therapy, also known as IFS, is often used as a treatment method for anxiety, depression, traumas, addiction, phobias, and certain physical conditions. This method was originally founded by a psychologist named Richard Schwartz when noticing a trend with his patients.
The theory behind IFS is that the mind consists of multiple parts, some of which may be in conflict with each other. The inner parts are considered wounded and separated from the outer parts.
With this separation, those inner parts take on a more extreme role. Through IFS therapy, the inner and outer parts are brought together to have more connectedness and find healing.
IFS Brief Overview:
The Self
The main component of IFS is the idea of self. Every person has a self that remains untouched and undamaged by traumas or the like. The self is considered to be at the core of a person.
In using IFS, you are first taught to access yourself and then can learn from it to heal your other parts. The self then guides further work and exploration using the eight C’s and the five P’s.
The Eight C’s and Five P’s
The self is comprised of eight C’s: confidence, calmness, creativity, clarity, curiosity, courage, compassion, and connectedness.
The self also consists of five P’s: presence, patience, perspective, persistence, and playfulness.
All of these component traits determine how much of the self is readily available and how much still remains to be discovered. Under IFS therapy, the goal is to identify all of your parts and heal them from any burden they are carrying.
The Roles
All of your parts take on different roles, but there are three that are more common. Those include:
Managers: They manage a situation in order to protect you. They adapt to your environment and manage your emotions to assist in day-to-day functioning.
Exiles: They hold fear, hurt, and negative emotions stemming from earlier experiences. They are often managed and contained away from your consciousness to prevent pain.
Firefighters: They become active when an exile role elicits pain or overwhelming negative emotions. They are your protectors and awaken when triggered. Firefighters work to put out a “fire” by any means necessary.
The Process
A therapist helps you identify and learn about your parts using a six-step process. By learning about your parts and releasing them of their burden, you can experience positive change.
First is finding any areas of your mind/body that need attention. You then focus your attention on that particular part. Next, you flesh it out, meaning you get to know it a little bit better. Once you know how to describe it and your experience with it, you explore how you actually feel about it. You accept its presence and essentially befriend this part. Finally, you acknowledge any fears you and this role carry.
Tying it Together
An initial session is spent gathering basic information and conducting an assessment. The more information you share about your background, the better an understanding a therapist will have moving forward.
In the following sessions, you will begin work to identify yourself and all of its parts. Through talk therapy, you can form connections between your different parts, bringing harmony to yourself. Due to the nature of the journey, you may feel some discomfort along the way. Feelings of shame, fear, anger, and distress are all normal, but a therapist can help you learn how to process those in a healthy manner.
IFS has been used effectively for decades to heal mental and physical health conditions. If you would like to gain a more thorough understanding of your true self and all the parts that contribute to it, schedule a consultation to discuss the topic further. Learn more about our IFS therapy services.
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