What is Internal Family Systems Therapy?
Internal Family Systems (IFS), or IFS, is a therapeutic model built on the belief that each person's mind is composed of multiple sub-personalities or "parts." This approach draws inspiration from various forms of family therapy, including structural, strategic, narrative, and Bowenian models.
The core idea is that we all have different parts inside us, all with unique functions; some are healthy, while others may be unhealthy. However, life events or trauma can push these parts out of their healthy roles and into more extreme, disruptive ones. The positive news is that these internal roles aren't fixed and can be changed over time with therapeutic work. The main goal of IFS therapy is to help you connect with your core Self and integrate all of these internal parts.
The Core Self in IFS Therapy
In Internal Family Systems therapy, the Self is considered to be your true, core essence. It is characterized by a set of qualities often referred to as the "eight Cs" and the "five Ps."
The eight Cs are:
Confidence
Calmness
Creativity
Clarity
Curiosity
Courage
Compassion
Connectedness
The five Ps are:
Presence
Patience
Perspective
Persistence
Playfulness
The Parts in IFS Therapy
While you may have a large number of parts, they generally fall into three main categories: firefighters, managers, and exiles.
Firefighters
These parts act as protectors that are triggered when an internal crisis occurs, such as a painful memory. They respond by engaging in behaviors, like substance use, to quickly "put out the fire" of the emotional pain.
Managers
These parts also serve a protective role, but they work by trying to control situations through intense planning and avoidance. Their goal is to prevent anything that might lead to deep emotional pain.
Exiles
According to IFS theory, both the firefighter and manager parts are working to keep the exile from emerging. The exile holds the memories of pain and trauma that could overwhelm you.
The Six-Step Process
An IFS therapist will guide you through a six-step process to help you find these parts and release their burdens.
Find: The first step involves turning your attention inward, perhaps through meditation. You'll pay attention to physical sensations to identify a part you want to work with. For example, if you feel a pit in your stomach when you're nervous, that's your mind and body working together to signal a part.
Focus: Next, you'll be asked to focus your attention on that specific part.
Flesh Out: Once you've found and focused on a part, you'll explore it more deeply to learn what it's all about. What emotions are connected to it? Does it have a particular color or age?
Feel Toward: You'll then explore how you feel about this part. This helps the therapist understand the role this part plays in your life.
Befriend: This can be one of the most challenging steps. It involves getting to know the part and accepting its existence, which is the first step toward helping it assume a different role.
Fear: In the process of befriending the part, you will discover what it is afraid will happen without its presence in your life.
What to Expect in an IFS Session
Your initial IFS session will typically involve an overview of the process and a preliminary assessment. Your therapist will ask questions about your background to gain a better understanding of your needs and what you hope to achieve through therapy. In subsequent sessions, you will collaborate with your therapist to identify your internal parts and build connections among these different components. Each session generally involves talk therapy and an exploration of your inner world. Since this process encourages you to focus on your inner Self, it's normal to feel some discomfort, fear, shame, or anger.
IFS therapy can help with a wide range of general life stressors, including grief, relationship issues, and career challenges, while also improving your resilience and self-esteem. Reach out today.