IFS Therapy
What Is Internal Family Systems Therapy?
In any given situation we may experience in life, the “part” of us that is appropriate for the occasion will emerge. For example, if we’re parenting, our inner caregiver takes over. Or when we’re dealing with an emergency, our inner firefighter steps forward and takes control. Each subpersonality—or “part”—within us is well-meaning, trying its hardest to protect us from any pain or negative outcome. However, sometimes, when our parts are put in extreme positions due to trauma, they unwittingly become ineffective helpers of the overall “system.”
Internal Family Systems (IFS) is a modality that helps us get to know how our various parts relate to each other in service of the “Self,” the guiding light within us characterized by wisdom and inner knowing. In IFS therapy, our job is to understand how our parts are trying to help us and to honor what they have experienced. Once trust is established between the Self and each of our parts, they can integrate more harmoniously together, restoring equilibrium to the system.
In the 1990s, IFS therapy was developed by Richard Schwartz, a family therapist who identified that, much like an external family system, each of us possesses many parts within ourselves—each with distinctive roles. He also noticed that, much like a family, the roles our parts play can shift and form alliances with one another. IFS therapy has brought understanding to how our inner parts relate and respond to each other, as well as the profound impact that it has on our well-being.
Although IFS therapy is a relatively new therapeutic approach, growing evidence supports its effectiveness. A meta-analysis conducted in 2021 found that IFS therapy effectively reduces symptoms of depression, anxiety, and trauma-related disorders. The study also found that IFS was more effective than traditional talk therapy in reducing symptoms of Post-Traumatic Stress Disorder (PTSD). [1]
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How Internal Family Systems Help Clients Develop Self-Compassion
There are three main goals in IFS therapy—to gain trust in the Self, free our parts from their extreme roles, and restore harmony between the Self and the parts so they can work together as a team with the Self in the driver's seat.
Initially, we will determine what the client hopes to explore in therapy and gather the context and history of the issue. Then, we begin identifying the parts that are involved, examining how they are trying to help the system and how they may be manifesting in the body as physical symptoms.
The intention of each part comes from a place of protection and wanting to help. For example, our anxiety wants to motivate us and help us get it right, while our depression wants to numb—or sleep through—painful emotions. Once acknowledged, our parts will often feel immediate relief simply by being heard and understood.
We will also explore the alliances and polarizations between parts that lead to unresolved inner conflict. When parts work against each other, we feel confused and out of balance. When we learn how to honor and appreciate all the different ways that we feel at the same time, even when parts conflict with each other, we can access new self-understanding that provides a sense of relief.
With IFS therapy, we get to know ourselves on a deeper level. When the Self takes the lead with curiosity, caring, and compassion, it allows our other parts to heal. This inner healing can have a profound positive impact not only within ourselves but also within our families, friends, and communities.
Who Can Benefit From IFS Therapy?
IFS parts work can be used to treat a variety of mental health concerns or for anyone interested in personal growth. IFS is most beneficial for those dealing with issues related to anxiety, depression, trauma, and relationship issues. By restoring harmony and balance within the inner system, IFS counseling helps heal past traumas that underlie addictive behavior.
In addition to utilizing IFS with my clients, I am also trained in Eye Movement Desensitization (EMDR), Psychodynamic therapy, and Acceptance and Commitment Therapy (ACT) approaches.
As a therapist who specializes in treating complex trauma, I decided to get training in IFS therapy when I began to hear about how effective it was. As I work toward my certification, I have witnessed first-hand how utilizing IFS with EMDR has helped survivors process their trauma and reduce the impact of debilitating triggers.
Integrating IFS therapy into my life and practice has been one of the greatest gifts I have experienced since becoming a therapist. When I teach IFS therapy to my clients, I can see that a light bulb often goes off for them. When they begin to apply IFS parts work principles on themselves, I watch their outlook gradually improve until they no longer need therapy.
Internal Family Systems is an approach that honors all feelings and parts of us. Through IFS therapy, we can learn to understand ourselves compassionately and nonjudgmentally, leading to improved emotional regulation and overall well-being. IFS counseling teaches us to help and care for ourselves so we don't have to be in therapy for the rest of our lives if we don't want to be.
Why I Include Parts Work In Therapy Sessions
Find Out How IFS Therapy Can Help You
Cultivating compassion for your parts can be healing. If you would like to learn more about Internal Family Systems therapy and how parts work can help you, visit my contact page.