Internal Family Systems
- IFS Therapy
Internal Family Systems, or IFS therapy, is a type of psychotherapy that is centered around the idea that each individual is made up of several parts or personalities. These parts are referred to as “sub-personalities” and they are composed of both negative and positive emotions. The concept of the theory of IFS is that we all have several parts that make up our whole being, and they fulfill both healthy and unhealthy roles. The events in our life beginning from our childhood (traumas or other significant life events) can change those roles from healthy to extreme. The belief is that there are three sub-personalities and then the strong, independent core self. The personalities are often in conflict with one another, as well as with one’s core self. The goal of IFS therapy is to balance all of these parts, find a more harmonious and peaceful dynamic between all of the personalities and to elevate the self into a harmonious leadership.
What is IFS and how does it work?
IFS is an evidence-based type of talk therapy that encourages you to take a deeper look into your internal systems in an effort to identify and better understand the many different personalities that make up your emotional and mental being. IFS therapy was developed by a family therapist named Richard Schwartz in the 1980’s, who originally started it as a different approach to individual therapy that pulled from the concepts used in couple’s therapy. He viewed the human mind as being composed of its own inner family, with many parts and personalities, in addition to the self – each serving a different role, both negative and positive. These sub-personalities can work in harmony or they can be in conflict, and it is common for there to be conflict within the sub-personalities and the self. Significant life events can push these parts into further imbalance with each other and the core self, but fortunately, they are not static and can be changed with time and work. The purpose of IFS treatment is to achieve balance within these internal systems and the core self.
There are several internal personalities, but the IFS therapy concept represents the core self and three primary sub-personalities:
The Self
The first core concept of IFS treatment is the Self. The Self is the unique and pure essence of who the individual is. The Self is inherently whole, strong, confident and pure. When a person is Self-led, they experience peace, harmony and their system is in complete balance. When events, traumas or other life-altering experiences happen the Self can become blended or in conflict with the other parts, which creates tension and discord.
In its best state, the Self achieves the 8 C’s of self-energy. When it is not in a role of leadership, the treatment of IFS begins with ensuring that it rediscovers and finds these core values:
Curiosity
Calm
Clarity
Connectedness
Confidence
Courage
Creativity
Compassion
Exiles
The exiles represent suppressed negative feelings, wounded parts and traumas. They are the most extreme parts of the system and often carry feelings of abuse, neglect, humiliation and shame. Parts are typically put into the category of exiles when they become so extreme, intense and overpowering that the other parts of the internal family system do everything in their power to protect the Self from the pain and impact from them.
Managers
These parts do everything in their power to protect you by managing the exiles, in an effort to avoid any situation or event that might bring the Self pain or stress. Their goal is to keep the traumatic emotions suppressed to try and maintain balance and harmony. They work very hard to keep the Self from becoming overwhelmed by any negative emotions or triggers from the exiles.
Firefighters
The firefighters serve as a deterrent or protector from the exiles. They are activated when a trigger is present and try to derail or quiet the traumatic memories or emotions. They typically step in when the managers have done everything they can to fight the exiled part but failed. An example of a “firefighter” might be a substance addiction or a dependency on something that helps drown out or escape the painful reminders.
Internal Family Systems (IFS) therapy works through a series of six steps to achieve these three goals:
Free the part from their extreme roles
Restore trust in the self
Harmonize and balance the self and the sub-personalities to work together with the core self in a role of leadership
What is IFS used for?
IFS therapy can be used to treat more generalized life circumstances such as relationship or career issues, life-stress, grief or helping to improve self-esteem.
In addition to general life issues, IFS is also used to treat more specific mental health conditions such as:
Bipolar Disorder
Eating Disorder
Addiction
Dissociative Identity Disorder
Anxiety
Depression
Substance Abuse Disorders
IFS is used to treat individuals, but it is also used to treat couples and families as well.
The IFS Process
An IFS therapist will use a six-step process, called the 6 F’s, to conduct the IFS therapy protocol.
1. Find
In this step you are finding the part you want to identify. Who needs your attention most right now? Where is the part in, on or around your body?
2. Focus
Now you are turning your attention inside to focus on the part you found.
3. Flesh out
In this step you try to get to know the part. Asking questions like, can you see it? How do you experience it? Or what is your relationship to it?
4. Feel toward
How do you feel about the part? In asking this question, the answer should be compared to the 8 C’s of self-energy referred to above. If the answer for how you feel toward the part does not fall in the range of these eight qualities, then it means another part is at play. The next step is to address the second part at play, ask what it needs the client to know and then give it that. Typically, a reactive part needs to be heard and validated and then they are more willing to calm down.
5. Befriend
In this step, your goal is to get to know this part and find out more about it. You want to learn about the targeted part and what makes it work the way it does. This step helps you to build a relationship between the Self and the part.
6. Fear
In this phase the client asks themselves, “What does this part fear? What do they want for me and what would happen if it stopped doing this job?
The Benefits of IFS Therapy
IFS therapy is known to be very successful in treating mental health conditions and different difficult life-circumstances. It has been shown to be effective in improving general well-being and promoting a better quality of life.
Some of the most notable benefits of IFS treatment are:
Forming a strong internal balance
Gives one confidence and power through self-leadership
Gives a better understanding of self
Promotes self-compassion
Offers skills to cope with past traumas and prepares for hardship in the future
Who can provide Internal Family Systems therapy?
At Insight Northwest Counseling we have licensed mental health professionals who are specifically trained, certified and extensively experienced in the practice of IFS. An IFS therapist has completed professional training in the IFS therapy model and has all of the tools to walk you through the process.
If you are interested in meeting, either for in-person or online therapy, with one of our providers, book a free consultation to learn more or request an appointment to begin your journey today.