Internal Family Systems Therapy

Internal Family Systems (IFS) Can Change Your Life

Internal Family Systems (or IFS) is an evidenced-based form of psychotherapy developed by Dr. Richard Schwartz in the 1980s. At its core, IFS views the mind as naturally multiple. This means that instead of having one unified personality, we have many different “parts” or subpersonalities. Each of these parts has its own perspective, feelings, memories, and goals. This multiplicity is not a disorder, but a normal aspect of human psychology. Therefore, in IFS, we don’t assume there is something ‘wrong’ with you. Quite the contrary! We assume that each of your parts has a special role they are trying to fulfill to help you, but the parts can get ‘burdened’ and cause unintended harmful consequences.

"Your Self is the best therapist there is."

—Richard Swartz

Key Components and Processes of IFS:

In IFS, the Self is considered the core of an individual. It’s characterized by qualities like calmness, curiosity, compassion, confidence, courage, clarity, connectedness, and creativity. The goal of IFS therapy is often to help the client access this Self and allow it to lead the internal system.

Exiles: These are often young, vulnerable parts that carry pain, trauma, or fear. They’ve been pushed away or “exiled” by other parts to protect the person from feeling their pain.
Managers: These parts work to keep the system functioning and prevent exiles from being triggered. They might manifest as perfectionism, people-pleasing, or constant planning.
Firefighters: When exiles are activated despite the managers’ efforts, firefighters jump in to distract or numb. This could involve behaviors like substance use, overeating, or excessive shopping.

IFS seeks to get the client in touch with their core Self, distinguishing it from the client’s other ‘parts’, so that it can lead the healing process among the ‘parts’. In this way, IFS is thoroughly client-led.

The process will often include a blend of techniques to help the client connect with their parts such as visualization distinct characters or ‘parts’, dialogue between parts, mindfulness, and body awareness. Rather than trying to eliminate parts, the goal is foster curiosity towards them and create a harmonious internal system where all parts feel heard and valued, and where your Self can confidently lead.

Identify a target part or issue to work with and their role.
Focus on that part and notice any other parts that arise.
Ask permission to work with the target part and address any concerns the others might have.
Help the client access and continuously increase ‘Self’ energy to work with the parts.
From ‘Self’, witness the part’s story or experience – its concerns and needs.
Retrieve and witness exiled parts if necessary.
Identify and release the traumatic experiences or beliefs (burdens) held by the part.
Negotiate new, healthier roles for parts within the system.

Remember, this is a collaborative process. The client is the expert on their internal experience, and the therapist role is to guide them in exploring and understanding their internal system.

The Effectiveness of IFS is Well Documented

IFS is becoming increasingly recognized for its ability to treat a wide range of issues as studies continue to test and document its efficacy.

Organizations, including the IFS Institute, American Psychological Association (APA), the American Association for Marriage and Family Therapy, and the Foundation for Self-Leadership – along with publications in the Journal of Rheumatology, the Journal of Traumatic Stress, the Journal of Marital and Family Therapy, and the Eating Disorders Journal of Treatment and Prevention – have acknowledged the effectiveness of IFS.

From PTSD and C-PTSD (trauma) to depression and anxiety to eating disorders and burn out prevention to physiological symptoms, IFS has been shown to improve client experiences – healing at the source as opposed to mere management of symptoms – through individual, couples, and family work.

The Unique Benefits of IFS

While many of traditional therapeutic treatment modalities focus on symptom management and cognitive alterations, IFS creates lasting change by tuning into the source of internal conflict and psychological wounds and not relying on external, environmental factors to facilitate healing. Instead, the client themselves is guided into their own capacity for self-healing that they can take with them into the rest of their lives.

Clients Will:

Increase self-awareness and internal communication.
Heal traumatic experiences carried by exiled parts.
Reduce inner conflict and self-destructive behaviors.
Enhance self-compassion and self-leadership.
Improve relationships and relational skills

"There are no bad parts."

- Richard Schwartz

An All-Encompassing Treatment

IFS is a flexible approach that integrates well with several other therapeutic modalities. Its focus on internal dynamics and holistic healing makes it compatible with various approaches, including but not limited to:

Cognitive Behavioral Therapy (CBT):

IFS can complement CBT by providing insight into the origins of negative thought patterns and behaviors.
The parts work in IFS can enhance cognitive restructuring processes in CBT.

Mindfulness-Based Therapies:

IFS naturally incorporates mindfulness practices, making it highly compatible with approaches like Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT).

Somatic Experiencing:

Both IFS and Somatic Experiencing focus on body awareness, making them natural complements in addressing trauma stored in the body.

Attachment-Based Therapies:

IFS can provide insight into how early attachment experiences shape internal parts, complementing attachment-focused work.

Narrative Therapy:

IFS’s approach to reframing internal narratives aligns with narrative therapy’s focus on re-authoring personal stories.

Why I Specialize in IFS Therapy

It works!

Many years after a traumatic event, I found myself unable to fully digest and integrate the experience. I was filled with cognitive dissonance, holding many conflicting beliefs about my experience at the same. And even when I got intellectual clarity on something, my body couldn’t find peace with the clarity. It was still living in the trauma and reacting to it. Because of this, I suffered, but so did some of my relationships.

I had forced myself into trying to feel normal just to not feel pain, and in this forcing, I denied the gravity of my experience so I wouldn’t have to have some very hard conversations and potential dissolving of relationships with those who hurt me.

Through IFS, I was able to lean into my pain and increase my inner awareness; more clearly and accurately understand my experience, how it impacted me, and why; identity and heal the strained relationships between all my parts that were just trying to help me not be overwhelmed by my pain; and learn to rely on myself for guidance.

Since starting my IFS journey (which began intuitively before I even knew what it was), I’ve found myself drawn more and more into the current literature and continue to attend workshops facilitated by leaders at the IFS Institute.

With clients, I have found it to be a powerful modality and tool for personal healing and transformation. The inner world opens as we seek to traverse it and understand it without judgment. And sometimes, just being able to hold space for all our parts without judgment is enough to heal.

Let’s Begin Your Path Back to You

If you’re interested in IFS Therapy, click the link below to schedule a free 20-minute consultation to see how I may be able to help you.

Don't turn away. Keep your gaze on the bandaged place. That's where the light enters you.

- Rumi