Internal Family Systems Therapy

1. The Internal Family Systems (IFS) model views the psyche as a system of parts

Internal Family Systems (IFS) therapy is a synthesis of two paradigms: the plural mind, or the idea that we all contain many different parts, and systems thinking.

Multiplicity of the mind. IFS posits that the human psyche is composed of numerous subpersonalities or "parts," each with its own perspective, feelings, and role within the internal system. This view challenges the traditional notion of a unitary self and instead sees the mind as a complex, interconnected network of different aspects.

Systems thinking applied internally. Drawing from family systems theory, IFS applies systems thinking to the inner world. Just as families have different members with distinct roles and relationships, our internal system consists of parts that interact, form alliances, and sometimes conflict with each other. This perspective allows for a more nuanced understanding of internal dynamics and provides a framework for addressing psychological issues.

Key concepts in IFS:

• Parts: Subpersonalities within the psyche
• Self: The core consciousness and source of leadership
• Burdens: Extreme beliefs or emotions carried by parts
• Managers, Firefighters, and Exiles: Three main categories of parts
• Internal system: The interconnected network of parts within an individual

2. The Self is the core of consciousness and the key to mental balance

We are all born with a Self. It does not develop through stages or borrow strength and wisdom from the therapist, and it cannot be damaged.

Innate wisdom and leadership. The Self in IFS is viewed as an innate source of wisdom, compassion, and leadership within every individual. Unlike other psychological models that see the self as developing over time or through external influences, IFS posits that the Self is present from birth and remains undamaged, even in the face of trauma or adversity.

Qualities of the Self. When accessed, the Self exhibits several key qualities, often referred to as the "8 C's":

The 8 C's of Self:

1. Calm
2. Clarity
3. Curiosity
4. Compassion
5. Confidence
6. Courage
7. Creativity
8. Connectedness

These qualities enable the Self to lead the internal system effectively, bringing balance and harmony to the psyche. The goal of IFS therapy is to help individuals access their Self and allow it to guide their inner world and external actions.

3. Burdens are extreme beliefs and emotions that constrain our inner system

Burdens can be released and parts who are liberated can transform.

Origins of burdens. Burdens are extreme beliefs, emotions, or energies that parts take on due to traumatic experiences, cultural influences, or family dynamics. They can be personal (arising from direct experience) or legacy (inherited from family or cultural systems). These burdens constrain parts and the entire internal system, leading to psychological distress and maladaptive behaviors.

Types and impact of burdens:

• Personal burdens: Beliefs like "I am worthless" or "I am unlovable"
• Legacy burdens: Inherited beliefs or emotional patterns from family or culture
  Impact on parts:
  • Force parts into extreme roles
  • Create inner conflict and polarization
  • Limit access to the Self and its healing qualities

The IFS approach focuses on identifying and releasing these burdens, allowing parts to transform and the internal system to find balance. This process of unburdening is a key aspect of healing in IFS therapy.

4. Protector parts play vital roles but can become extreme

Managers strive to keep the person in control at all times and to please everyone. They are often highly rational, planful, and able to anticipate and preempt activating situations.

Protective roles. In the IFS model, protector parts are divided into two main categories: managers and firefighters. These parts play crucial roles in safeguarding the individual from perceived threats and maintaining system stability. However, their strategies can become extreme and counterproductive over time.

Types of protectors:

1. Managers:
   • Proactive, controlling, and often perfectionistic
   • Aim to prevent triggering situations and maintain a sense of safety
   • Can lead to rigidity, anxiety, and overachievement
2. Firefighters:
   • Reactive and impulsive
   • Aim to distract or numb when exiles are activated
   • Can lead to addictive behaviors, aggression, or dissociation

While protectors have good intentions, their extreme strategies often create internal conflict and hinder access to the Self. IFS therapy works to understand and appreciate these parts while helping them find less extreme ways to fulfill their protective roles.

5. Exiled parts carry trauma and need compassionate healing

Exiles are the parts who have been exploited, rejected, or abandoned in external relationships, and then subjected to negative judgments from other parts of the system.

Nature of exiles. Exiled parts typically represent young, vulnerable aspects of the self that have experienced trauma or rejection. These parts carry intense emotions and beliefs that the system deems too threatening or painful to acknowledge. As a result, they are suppressed or "exiled" by protector parts.

Characteristics and needs of exiles:

• Often hold core wounds and traumatic memories
• Carry burdens of shame, fear, or worthlessness
• Yearn for acceptance, love, and healing
• Can overwhelm the system if triggered
• Need compassionate attention and unburdening to heal

IFS therapy aims to create a safe environment where exiles can be accessed and heard. Through the compassionate presence of the Self, these parts can release their burdens and integrate into the internal system in a healthy way. This process is crucial for overall psychological healing and well-being.

6. Self-leadership is the path to inner harmony and healing

IFS asserts that the Self exists, cannot be damaged, can often be accessed quickly, knows how to heal, moves to correct inner or outer injustice with an open heart, and becomes the good attachment presence for parts and people alike.

Accessing Self-leadership. The core goal of IFS therapy is to help individuals access their Self and allow it to take a leadership role in the internal system. This process involves helping parts to "unblend" or separate from the Self, allowing its innate wisdom and compassion to emerge.

Benefits of Self-leadership:

• Brings balance and harmony to the internal system
• Provides compassionate healing for burdened parts
• Enhances decision-making and problem-solving abilities
• Improves relationships with others
• Increases resilience and overall well-being

Self-leadership is not about suppressing or eliminating parts, but rather about creating a harmonious internal family where all parts are valued and work together under the guidance of the Self. This state of inner collaboration leads to greater psychological health and more effective functioning in the external world.

7. IFS therapy aims to unburden parts and restore Self-leadership

The goal of IFS therapy is to help clients become Self-led, which means that their parts feel loved by the Self and trust the Self's leadership.

Therapeutic process. IFS therapy follows a structured process to help clients access their Self, identify and understand their parts, and facilitate healing and unburdening. The therapist acts as a guide, helping the client navigate their inner world and foster Self-leadership.

Key steps in IFS therapy:

1. Accessing the Self and creating inner calm
2. Identifying and understanding protector parts
3. Gaining permission to work with exiled parts
4. Witnessing and unburdening exiled parts
5. Harmonizing the internal system under Self-leadership

Throughout this process, the therapist maintains a non-pathologizing stance, recognizing that all parts have positive intentions and valuable roles to play. The ultimate aim is to create an internal environment where all parts trust the Self's leadership, leading to greater harmony, resilience, and well-being.

8. The body plays a crucial role in IFS and healing

The body is the vessel for parts and the Self.

Embodiment in IFS. IFS recognizes the intimate connection between the psyche and the body. Parts often manifest as physical sensations, and accessing the Self frequently involves a felt sense of presence and groundedness in the body.

Body-mind connection in IFS:

• Parts can be located and accessed through bodily sensations
• Trauma can lead to the Self being "pushed out" of the body
• Healing often involves reintegrating the Self into the body
• Physical symptoms may be expressions of parts or internal conflicts
• Somatic awareness can enhance the therapeutic process

IFS practitioners often incorporate body awareness and somatic techniques into their work, recognizing that full healing involves not just mental shifts but also physical integration. By attending to both the psyche and the body, IFS offers a holistic approach to healing that addresses the entire person.

Last updated: September 10, 2024