Internal Family Systems (IFS), sometimes referred to as “parts work,” is the idea that each of us has multiple parts, or sub-personalities that are constantly interacting with each other. Exploring these parts with curiosity and compassion may help us interact with others and engage in the world with more balance, authenticity, and wholeness.
We sat down with Cherly Lewis, LMHC to learn more about Internal Family Systems and what to expect from Internal Family Systems in therapy.
What is Internal Family Systems?
Internal Family Systems (IFS) is a non-pathologizing and evidence-based model of psychotherapy created by Dr. Richard C. Schwartz. Dr. Schwartz began his career as a family therapist and developed IFS in response to clients’ descriptions of various parts within themselves.
Internal Family Systems suggests that each person is composed of multiple sub-personalities, or parts that constantly interact and influence each other.
Rather than viewing the mind as a singular and unified entity, IFS views the mind as a multipart system. Within the system are various parts or personalities, each with their own unique characteristics, emotions, and roles. All parts act from a place of positive intention. There are no bad parts, but rather, maladaptive roles. An example of a maladaptive role might be the inner critic or inner child which carries unprocessed and painful feelings like anger and shame.
The goal of IFS is to help individuals access their core Self, which is taught to be the essence of who they are. When individuals are able to access their core Self, they can heal their wounded parts. This helps bring the person into balance.
The Self in IFS Therapy:
The Self in IFS therapy is the innate presence within each person that is the essence of who they are. The Self is inherently good and whole. When a person is Self-led, their system is balanced and their parts operate in harmony with each other.
Being in Self is marked by 8 C’s:
- Curiosity
- Calm
- Clarity
- Connectedness
- Confidence
- Courage
- Creativity
- Compassion
Accessing one or more of these qualities of Self is the first step in beginning to heal the whole system.
The 5 Ps of the Self:
The 5 P’s of the Self are another set of qualities of Self that emerge as the individual progresses in their healing process.
- Presence
- Persistence
- Perspective
- Playfulness
- Patience
The three parts in Internal Family Systems therapy:
According to the Internal Family Systems theory, there are three primary categories of our “parts.” These three parts are:
- Exiles: The younger parts of self that hold the most extreme memories, feelings, needs that went ignored and as a result, went into “exile” because there wasn’t a safe space to process the needs. It takes an immense amount of energy to keep exiles out of conscious awareness.
- Managers: The parts of self that kept a person “functioning.” They are the proactive protectors of the system who look for ways to control the system so that the exiles remain out of conscious awareness. The managers fear that the exiled parts might come to the surface and overwhelm the system with the intense emotions and memories they carry. Managers often control and imitate the Self with such effectiveness, such as constant pressure and perfectionism, that they may appear to be the Self.
- Firefighters: The parts of self that act more impulsively and reactively in a desperate attempt to make the pain or hurt go away. They are the reactive protectors of the system. Their goal is to stop the system from feeling the pain that the exiles carry. They might present with addictive behaviors, dissociating from self and others, or self destructing.
The aim of IFS therapy is for individuals to be able to resolve conflicts between their parts so they can live from their core Self, which is compassionate, confident, wise, and clear.
How does Internal Family Systems work in therapy?
In IFS therapy, the therapist guides the client in identifying their parts of self and works with them to release the various parts that may be preventing the client from accessing their core self. The therapist will explore the six F’s with the client:
- Find: The process starts by identifying the parts that need attention
- Focus: Focus on that part and give it your full attention
- Flesh out: Flesh out by describing that part, what it looks like and feels like
- Feel toward: Discuss any feelings that may arise toward that part
- BeFriend: Explore this part intimately, bringing curiosity and acceptance to it
- Fear: Wonder about what this part fears, and what might happen if its function changes
While the therapy may differ depending on the therapist’s style and the client’s needs, specific approaches may include:
- Talk therapy
- Relaxation exercises
- Visualization
- Maintaining a journal
- Making a “chart” of your parts
What are the benefits of Internal Family Systems therapy?
By understanding, working with, and healing the different parts or subpersonalities of self, with curiosity and compassion, individuals can access their core “Self.” This process can lead to greater self-awareness and emotional healing, ultimately moving individuals towards a more balanced and authentic life.
Possible benefits of IFS Therapy include:
- Reduced anxiety and depression
- Emotional resilience
- Improved relationships
- Problem solving
- Self-acceptance
- Reduced symptoms of PTSD/Acute Stress
- Coping skills to manage addictive behaviors
- Greater understanding of emotions
- Increased sense of connectedness, relaxation, and intuition
Start Internal Family Systems Therapy at Handel Behavioral Health today:
Therapy can be a positive and supportive tool to start working with and healing the many parts of yourself.
Our trained therapists in Massachusetts will help you learn how to un-blend the parts of yourself that feel overwhelming, defeating, and stuck, as well as work through traumatic experiences and discover growth on the other side.
To start working with one of our therapists skilled in Internal Family Systems online in Massachusetts or in-person from our offices in Amherst, Franklin, Natick, Wilbraham, or West Springfield, contact us today at (413) 343-4357.
About The Author
Nettie Hoagland
