Internal Family Systems
What Is Internal Family Systems Therapy (IFS)?
Depending on the situations we face in life, different aspects of ourselves come to the forefront. For instance, in our role as caregivers, our nurturing side takes charge. In emergencies, our inner protector steps in to manage the situation.
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Each of these internal aspects—or "parts"—is well-intentioned, striving to shield us from pain or negative consequences. However, when these parts are pushed to their limits due to trauma, they can sometimes become less effective in supporting the entire system.
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Internal Family Systems (IFS) is a therapeutic approach designed to help us explore the interactions and relationships among our various inner parts, all in the service of our core Self, which embodies wisdom, deep understanding, and the ability to heal. In IFS therapy, we strive to comprehend the intentions of our parts and to acknowledge the experiences they have gone through. Once we establish trust between our Self and each part, they can then work together in a more integrated and attuned way, restoring balance to our internal system.
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Developed by Richard Schwartz in the 1990s, IFS therapy draws parallels between the dynamics of a family and the numerous parts within us that each fulfills unique roles. Schwartz observed that the roles these internal parts play can change and form connections with one another, much like family members do. Through curious self-exploration, we can shed light on how our parts communicate and react to one another, highlighting their significant influence on our overall well-being.
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While IFS therapy is a relatively modern approach, there is a growing body of evidence that supports its effectiveness. A meta-analysis from 2021 revealed that the IFS model of therapy significantly alleviates symptoms associated with depression, anxiety, and trauma-related disorders. Additionally, the findings indicated that IFS is more effective than standard talk therapy in reducing symptoms of Post-Traumatic Stress Disorder (PTSD). [1]
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How IFS Therapy Fosters Self-Compassion And Healing
The principles of Internal Family Systems (IFS) therapy are influenced by attachment theory, which emphasizes the relationships we form with our early caregivers. This theory suggests that the emotional bonds and wounds we experience in childhood shape the attachment styles and belief systems we carry throughout our lives.
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Building on this idea, IFS posits that relationships not only act as a source of our wounds but also provide a pathway to access our inner worlds, facilitating healing. By creating a "corrective experience" between client and therapist, IFS therapy empowers clients to tap into their innate healing energy. This process encourages healthier and more attuned relationships with their subpersonalities, which hold and manage traumatic experiences.
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The corrective experiences that originate during sessions will eventually expand beyond therapy, helping you reevaluate your relationships and foster healthier, happier connections with others. With a deepened awareness of your inner world, you can experience your external world with a more well-defined and empowered sense of self.
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Throughout IFS therapy, each part is met with compassion and acceptance. Taking a non-judgmental approach, we avoid labeling aspects of ourselves as “good” or “bad.” Additionally, IFS can be augmented with art therapy or mindfulness techniques to help slow down and manage triggering experiences.
Who Can Benefit From Parts Work Therapy?
IFS therapy can help anyone with a history of trauma who experiences ongoing challenges in their lives, such as anxiety, depression, perfectionism, low self-esteem, and relational issues. Additionally, IFS can be particularly effective for those with ADHD and autism who may feel misunderstood, isolated, or emotionally wounded and are looking for a non-pathologizing, trauma-informed therapy with elements of predictability and ritual.
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Oftentimes, clients who find IFS helpful have previously tried more traditional types of therapy that haven’t worked for them. They seek a new approach to gain deeper insights into themselves and, through gentle and compassionate self-inquiry, find healing. Realizing that alternative paths for healing trauma exist in the therapeutic space gives them hope.
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When you connect with a therapist you feel safe enough to be vulnerable with, IFS can be a life-changing modality. By handling sensitive, emotional material with care and reframing challenging behaviors and emotions in a more empowering light, parts work therapy helps eliminate the shame and blame you may carry.
Have a Question or Would Like to Schedule an Appointment? Reach Out Today!
Why I Include Parts Work In Therapy Sessions
As an outside-the-box modality, IFS helped me clarify why I became a therapist. Not only did its concepts immediately resonate with me but I was also drawn to the sense of relief it brought me, both professionally and personally. I have been working with the IFS Institute since 2020 and continue to broaden my skills, including assisting other therapists in learning IFS therapy and teaching a two-day workshop at the university where I pursued my graduate degree.
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Some therapies act like Band-Aids that, rather than directly address our problems, attempt to teach us how to better conceal our issues. What I love about IFS therapy is the way it addresses the root cause, helping to make sense of and heal the burdens we face. Many clients report that IFS therapy has provided them with a more profound sense of relief than anything they’ve tried previously.
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In IFS sessions, we often talk about being a “hope merchant,” which serves as a reminder that whenever we feel lost or hopeless, we have the potential to reconnect to the healing energy that exists within us. As an IFS therapist, I strive for clients to experience themselves more positively and compassionately in our work together. They can then draw upon these experiences to foster a healthier relationship with themselves that goes far beyond the therapeutic setting.
Find Out How IFS Therapy Can Help You
Gaining more insight and internal connections can lead to life-changing healing. To schedule a free 15-minute consultation to find out more about in-person or online IFS therapy with me, please call (614) 285-5013 or visit my contact page.
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[1] https://www.tandfonline.com/doi/full/10.1080/10926771.2021.2013375
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