An Introduction to Internal Family Systems
What is Internal Family Systems?
Internal Family Systems (IFS) is the primary therapeutic modality I use in my practice. Internal Family Systems (IFS) is a therapeutic model developed by Dr. Richard Schwartz in the 1980s. IFS teaches that the mind is made up of different "parts" or subpersonalities, each with its own perspective, feelings, and behaviors. According to IFS, these parts often form internal systems, interacting with each other in ways that can be either harmonious or conflict-ridden. The goal of IFS therapy is to bring healing and balance by understanding and working with these internal parts.
Key Concepts in IFS:
Parts:
Exiles: These are parts of us that hold pain, trauma, and difficult emotions. They are often suppressed or hidden away because the feelings they carry are overwhelming.
Managers: These parts attempt to protect us by managing our day-to-day life and emotions. They try to prevent the exiles from being triggered by controlling behavior, setting boundaries, or maintaining order.
Firefighters: These parts react impulsively when exiles are triggered and their emotions overwhelm us. Firefighters tend to engage in behaviors like distraction, avoidance, or self-soothing strategies (e.g., overeating, substance use) to quickly relieve distress.
Self: This is the core of who we are, characterized by qualities like curiosity, compassion, calmness, and confidence. In IFS, the goal is to help the person access their Self, which can then provide leadership to the various parts, fostering healing and integration.
Polarization: Parts can be in conflict with one another, such as when a manager tries to keep the exiles buried, but the firefighter may react out of control when the exiles' emotions surface. IFS works to resolve these conflicts by helping each part understand its role and needs, fostering cooperation.
Healing through Unblending: In IFS, the term "unblending" refers to separating one's Self from the parts that dominate one's emotional state. When a person is "blended" with a part, they may feel as though that part is who they are, but unblending allows the person to step back and lead from their core Self.
The Benefits of IFS:
Emotional Healing: IFS helps individuals process past traumas and release repressed emotions.
Improved Self-Compassion: By understanding and working with internal parts, individuals can cultivate a more compassionate relationship with themselves.
Conflict Resolution: IFS helps people resolve internal conflicts and achieve inner harmony, reducing self-sabotage and anxiety.
