Internal Family Systems Therapy

1. The Internal Family Systems (IFS) model views the mind as a system of subpersonalities or "parts"

We all have many different personalities that fight inside and try to take over power from one another.

Multiplicity of mind. The IFS model posits that our psyche is composed of numerous subpersonalities or "parts," each with its own perspective, feelings, and goals. These parts interact with each other in complex ways, similar to a family system. This view challenges the traditional notion of a unitary self and provides a framework for understanding internal conflicts and contradictions.

Parts as inner people. IFS conceptualizes parts as more than just emotional states or thought patterns. They are viewed as distinct personalities with their own histories, beliefs, and roles within the internal system. This perspective allows for a more nuanced and compassionate approach to working with different aspects of oneself.

• Examples of parts: critic, perfectionist, caretaker, rebel
• Parts can have different ages, genders, and personalities
• Parts interact and form relationships with each other
• Understanding parts helps explain seemingly contradictory behaviors and feelings

2. Every individual has a core "Self" with innate leadership qualities

From birth this Self has all the necessary qualities of good leadership, such as compassion, perspective, curiosity, acceptance, and confidence.

The Self as an internal leader. At the core of every person, IFS posits the existence of a Self that possesses inherent qualities of compassion, curiosity, calmness, and confidence. This Self is not created or developed but is present from birth. It has the capacity to lead the internal system effectively when given the opportunity.

Accessing Self-energy. The goal of IFS therapy is to help individuals access and maintain connection with their Self. When in a Self-led state, people experience a sense of clarity, openness, and compassion towards their parts and others. This state is similar to what some describe as mindfulness or flow.

• Qualities of the Self: compassion, curiosity, calm, clarity, confidence, courage, creativity, connectedness
• The Self is not damaged by trauma but can be obscured by protective parts
• Self-leadership leads to more harmonious internal and external relationships
• Techniques like meditation and imagery can help access Self-energy

3. Parts can be categorized into managers, exiles, and firefighters

In many internal systems, polarizations exist among these three groups and also within them.

The three-group system. IFS identifies three main categories of parts: managers, exiles, and firefighters. Each group plays a specific role in the internal system, often in response to past experiences and traumas.

Roles and interactions. Managers are protective parts that try to control the person's life to avoid pain and rejection. Exiles hold painful emotions and memories, often from childhood, and are kept hidden by managers. Firefighters react impulsively when exiles are activated, using extreme measures to numb or distract from pain.

• Managers: controlling, perfectionistic, people-pleasing parts
• Exiles: young, vulnerable parts holding pain and trauma
• Firefighters: impulsive, addictive, self-destructive parts
• These groups often polarize, creating internal conflict
• Understanding the roles and motivations of each group is key to healing

4. Trauma and cultural influences shape our internal system

If instead a system develops within a polarized, constraining environment, its resources will be less accessible.

Impact of trauma. Traumatic experiences can lead to the creation of extreme parts and the exile of vulnerable aspects of self. This often results in a highly polarized internal system where protective parts dominate and exiles are suppressed.

Cultural burdens. The IFS model recognizes that cultural values and societal norms can create "burdens" that parts carry. These burdens shape how parts interact and can lead to internal conflicts, especially when cultural values clash with individual needs or when a person is caught between different cultural systems.

• Trauma can create extreme protective strategies and exiled parts
• Cultural messages about worthiness, success, and identity become internalized by parts
• Families and societies can mirror internal systems with their own exiles, managers, and firefighters
• Recognizing cultural influences helps in understanding and healing internal conflicts

5. Self-leadership is key to healing and harmony

When Self-leadership is achieved, the parts do not disappear (although their extreme roles do, as does the rigid three-group system). Instead, they remain to advise, remind, work on solutions to problems, lend talents or emotions, or otherwise help; each has a different, valuable role and set of abilities.

Cultivating Self-leadership. The primary goal of IFS therapy is to help individuals access their Self and allow it to take a leadership role in the internal system. This involves differentiating the Self from parts and helping parts trust the Self's ability to lead.

Benefits of Self-leadership. When the Self is in charge, parts can relax from their extreme roles and work together more harmoniously. This leads to greater internal balance, improved decision-making, and healthier relationships with others.

• Techniques for accessing Self: meditation, imagery, mindfulness practices
• Signs of Self-leadership: curiosity, compassion, calmness, clarity
• Self-leadership allows for more flexible and adaptive responses to life challenges
• As parts trust the Self, they can take on more positive and supportive roles

6. IFS therapy aims to release constraints and restore balance

To fully understand the extremes of an internal system, one must understand the cultural and societal context in which these extremes develop and are maintained.

Identifying constraints. IFS therapy focuses on identifying and releasing the constraints that keep parts locked in extreme roles. These constraints can be internal (beliefs, fears) or external (family dynamics, cultural expectations).

Restoring balance. The goal is not to eliminate parts but to help them find more balanced and harmonious roles within the system. This involves working with polarized parts, unburdening exiles, and helping managers find new ways to protect the system.

• Common constraints: fear of vulnerability, internalized shame, rigid family rules
• Techniques for releasing constraints: dialogue with parts, imagery work, "unburdening" rituals
• Balance involves fair distribution of influence, resources, and responsibilities among parts
• As constraints are released, parts naturally move towards more positive roles

7. The model applies to individuals, families, and broader societal systems

Families carry burdens, polarize into the three-group structure described earlier (exiles, managers, and firefighters), exhibit imbalances, and have leadership problems.

Systemic perspective. IFS principles can be applied not only to individuals but also to families, organizations, and even societies. This systemic view helps in understanding how patterns of interaction and polarization occur at different levels.

Parallel processes. The model suggests that internal systems often mirror external systems and vice versa. This insight can be powerful in addressing issues at multiple levels simultaneously.

• Family roles often mirror internal parts (e.g., the family scapegoat as an internal exile)
• Societal issues can be understood through the lens of collective parts and burdens
• Healing at one level can create ripple effects at other levels
• IFS techniques can be adapted for family therapy and larger system interventions

8. Therapists must maintain their own Self-leadership for effective treatment

The more a therapist can maintain Self-leadership amid highly polarized family members, the more the therapist's parts trust his or her Self, and the more harmonized the therapist becomes.

Therapist's role. In IFS therapy, the therapist's primary job is to maintain their own Self-leadership while working with clients. This allows them to model Self-energy and create a safe space for clients to access their own Self.

Managing therapist parts. Therapists must be aware of their own parts that may be triggered during sessions and work to keep these parts from interfering with the therapeutic process.

• Common therapist parts: the fixer, the expert, the caretaker
• Techniques for maintaining Self-leadership: mindfulness, supervision, personal IFS work
• Self-led therapists can handle client extremes without becoming reactive
• Therapist Self-leadership builds trust and safety in the therapeutic relationship

9. IFS can be adapted for various client populations and therapeutic settings

People of all levels of intelligence and education are able to access the phenomenon.

Flexibility of the model. IFS can be adapted for use with diverse client populations, including children, adolescents, couples, and groups. The core principles remain the same, but techniques may be modified to suit different needs and contexts.

Integration with other approaches. While IFS offers a comprehensive framework, it can also be integrated with other therapeutic modalities. Many therapists incorporate IFS concepts and techniques into their existing practice.

• Adaptations for children: using play, art, and storytelling to work with parts
• Group applications: facilitating inner work in a group setting
• Cultural considerations: adapting language and metaphors to fit different cultural contexts
• Integrations: combining IFS with cognitive-behavioral, psychodynamic, or somatic approaches

Last updated: May 20, 2025