Ever heard of Internal Family Systems (IFS) Therapy? It’s an evidence-based psychotherapy approach developed in the 1990s by family therapist Richard Schwartz, Ph.D. IFS can help treat various mental health conditions and symptoms, and it’s built on two key ideas.
The Core Concepts of IFS
- We All Have a Family Inside Us
The first idea in IFS is that we all have different sub-personalities or “parts” within us. Think of these parts as a kind of internal family. These parts play specific roles to help us navigate life and keep us safe. They interact in patterns similar to family dynamics, just inside our heads. When these parts are in harmony, they help us function well. But when they’re in conflict or behaving in extreme ways, they can cause problems.
- We All Have a Core Self
The second idea is that everyone has a core Self. This Self is the center of our consciousness and has qualities like confidence, calmness, wisdom, compassion, and perspective. It’s the part of us that observes and guides our internal world. In IFS therapy, the goal is to help our parts return to their non-extreme roles and to let the Self take the lead in managing our internal family.
Types of IFS Sub-Personalities
IFS identifies three main types of sub-personalities:
- Managers: These parts work to keep things calm and under control. They handle day-to-day functioning and protect us from harm or rejection. Managers can show up as inner critics, perfectionists, caretakers, pessimists, and more.
- Exiles: These parts carry our pain and trauma. They’re often isolated by the managers to keep us functioning. Exiles can manifest as feelings of shame, fear, loneliness, and more.
- Firefighters: These parts distract us when exiles start to surface. They protect us from feeling pain by pushing us toward behaviours like overeating, drinking, working too much, or other indulgent and sometimes harmful activities.
How Does IFS Work?
In online IFS therapy with a guided therapist, you identify and interact with your different parts. You acknowledge their feelings, release suppressed emotions, and find healthier ways to manage internal conflicts. Each part is validated for its role in self-preservation. Building healthy internal relationships allows the Self to take charge and create harmony.
Techniques and Exercises in IFS
IFS therapy involves various techniques, such as:
- Journaling: Write about your parts and their roles.
- Diagrams/Charts: Visual tools to illustrate relationships between Self and parts.
- Visualization: Exercises like imagining yourself walking a path to explore your inner world.
- Relaxation Exercises: Breathing and focusing to get to know your parts better.
- Heart-Focused Exercises: Feeling your heart’s emotional state and asking protectors to step back for better understanding.
Benefits of IFS
IFS can lead to rapid changes in how your internal system functions. Some benefits include:
- Rapid Progress: Many people feel a difference after just a few sessions.
- Self-Reliance: Encourages you to become your own counsellor, reducing dependency on the therapist.
- Strength-Based: Focuses on using the core Self to guide healing.
- Client-Directed: You control the pace and intensity of sessions, creating a safe and empowering environment.
What Can IFS Treat?
IFS is versatile and can help with various conditions, including:
- Anxiety
- Bipolar disorder
- Body image issues
- Compulsive behaviors
- Depression
- Panic disorders
- Trauma
- Substance dependency
It’s effective in individual, couple, and family settings and aims to improve general functioning and overall well-being.
Is IFS Therapy Effective?
Yes! IFS is listed in the National Registry for Evidence-based Programs and Practices (NREPP) as an effective treatment. Research shows it’s highly effective in improving symptoms of generalized anxiety, depression, and some physical illnesses.
In summary, IFS therapy helps you understand and heal your internal family of sub-personalities, promoting harmony and well-being by letting your core Self take the lead. If you’re curious about IFS, it might just be the approach you need to find balance and heal.
