Curious About Internal Family Systems Therapy? Here’s How It Works and Why It Help
Internal Family Systems (IFS) therapy is a therapeutic approach that focuses on understanding and balancing different parts of yourself. If you have ever felt like you have different voices or perspectives in your head, like one part of you wants to relax while another is focused on working hard, then you may already be experiencing the concept of IFS without realizing it. IFS helps unite these internal voices, promoting wellness and a deeper connection to yourself.
What Is Internal Family Systems Therapy?
IFS was developed by Dr. Richard Schwartz in the 1980s. It’s based on the idea that the mind is made up of different "parts," and each part plays a role in how we think, feel, and behave. In IFS, these parts are understood as being similar to members of a family, which brought on the name "Internal Family Systems."
The therapy works by helping individuals identify, understand, and communicate with these parts. These parts are typically divided into three main categories:
Exiles: These are parts of us that carry emotional pain, trauma, or experiences we might try to ignore. They may feel overwhelming or unsafe to face.
Managers: These parts try to keep us in control. They work hard to manage our lives and protect us from feeling vulnerable. They may be perfectionists or workaholics, for example.
Firefighters: These parts come into play when exiles are triggered. They react quickly and may engage in unhealthy behaviors to numb or distract from the pain.
The Role of the "Self" in IFS
At the heart of IFS is the idea of the "Self." The Self is the part of us that is calm, compassionate, and capable of leadership. When we are in touch with our Self, we can connect with our parts in a balanced and non-judgmental way. The Self helps us understand our parts without getting overwhelmed or reacting from the emotions that parts may trigger.
In therapy, the goal is not to get rid of these parts, but to help them work together. By listening to and understanding each part, a person can achieve more balance and reduce inner conflict. The Self can help guide the managers, soothe the firefighters, and heal the exiles.
Why IFS Therapy Works
IFS has been found to be effective for a variety of mental health issues, including anxiety, depression, trauma, and even relationship struggles. The reason it works is that it allows you to be more accepting and understanding of yourself. Rather than trying to fight or suppress certain emotions or behaviors, you learn to work with them, acknowledging each part’s positive intent.
IFS also helps address the root causes of problems rather than just the symptoms. For example, if you struggle with anxiety, IFS helps uncover the deeper fears or pain behind that anxiety. It also allows you to approach these feelings with a compassionate mindset rather than trying to avoid or suppress them.
How to Get Started with IFS Therapy
If you are curious about IFS therapy, it can be a great idea to reach out to a trained therapist who specializes in this modality. An IFS therapist will help you explore your internal system and guide you toward connecting with your Self.
It is important to note that this is a process, and it may take time to build a strong relationship with your parts. However, with patience and guidance, many people find IFS to be transformative in helping them feel more whole, calm, and self-aware.
Final Thoughts
IFS therapy offers a unique way of understanding and healing ourselves by recognizing and embracing the different parts of our internal world. IFS provides a roadmap to achieve greater harmony within yourself. If you are interested in this approach, seeking out a therapist can be a step in the right direction. Contact me today!
