Internal Family Systems Therapy — How Can It Help?

There are many different options to explore when it comes to therapeutic approaches and methods. One powerful and effective method that is being used to treat a variety of issues is Internal Family Systems therapy—or IFS for short.

If you’re finding yourself on this page, you’ve either heard of it before and want to learn more, or you are intrigued by the name and still want to learn more. Gathering information on a particular method is a great starting point to sort out what direction you should go in.

Here we’ll take a look at what IFS is and how it can help you.

What Is Internal Family Systems Therapy?

IFS is a technique that was developed in the 1980s by a psychiatrist named Richard Schwartz after observing a trend in his own patients. When we are experiencing mental health struggles, our internal conflicts somewhat reflect that of a family dynamic.

Essentially, our minds are made up of different parts or sub-personalities. They all play a specific role in our functioning and come together to make up who we are.

Categories of IFS

The Self

• Under the IFS school of thinking, each of us has a core piece that is central to everything. Our core is known as the "Self" and it's distinct from the other sub-personalities.

• The Self is wise, compassionate, curious, and calm. It is the essence within us.

Exiles

• Exiles are the first of the three sub-personalities. The name stems from them often being hidden or suppressed by the other parts as a means of coping.

• Exiles are the part that experiences and responds to trauma. They carry painful memories and hold on to intense pain and difficult emotions.

Managers

• Managers are the protective part that controls or manages situations that arise. Their job is to keep the exiles suppressed and maintain daily functioning as much as possible.

Firefighters

• Firefighters are our emotional response crew. The exiles become triggered and attempt to derail. The firefighters then respond accordingly. This can often result in impulsive or unhealthy behaviors.

  
  

What Does IFS Help With?

• Trauma: IFS has been effective in helping those who’ve experienced trauma safely access their distressing memories and work to find a point of healing. It targets the exiles to help guide them to a safe space using the other parts as support.

• Anxiety and Depression: IFS can help explore the protective manager roles and help to bring better awareness to them to better direct their efforts in a healthy way.

• Low Self-Esteem: IFS will work to identify overly critical manager responses and redirect the efforts to be more compassionate and grace giving.

• Addiction: Firefighters are the emergency responders that help implement coping mechanisms, some of which can be lead to addiction or compulsive behaviors. IFS will help soothe the pain that the exiles are experiencing so the firefighters can back down and resume normal functioning.

  
  

How IFS Works

IFS starts with identifying and accessing your individual parts. As you identify them, it’s important to gain an understanding of the role they play and what they want you to know.

Most likely, you’ll start with the exiles and work to unburden them from pain and distress. As the exiles start to heal, you can tackle the other parts. This approach works to help all of your parts take on healthier roles and better connect with the self.

The Next Step

IFS is a unique approach in that it embraces all of your parts and recognizes that harmful behaviors still stem from a place of self-preservation and protection. Are you ready to learn more about IFS and start healing your own parts? Contact me today to schedule your first appointment.

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