Internal Family Systems
A new way to understand yourself
In the realm of holistic mental health, various modalities have emerged to address the complexities of the human psyche. One such innovative approach is Internal Family Systems (IFS) therapy, a model that delves into the intricacies of the mind, treating it as a system composed of different parts. Developed by Dr. Richard Schwartz in the 1980s, IFS has gained recognition for its unique perspective on understanding and healing individuals' internal dynamics.
At the core of Internal Family Systems therapy lies the concept that the mind is not a singular entity but rather a composite of various subpersonalities or parts. These parts carry distinct emotions, beliefs, and memories, often formed in response to life experiences and traumas. For instance,
These parts operate within a larger framework called the Self, which represents the core, undamaged essence of an individual. The goal of IFS therapy is to facilitate a harmonious relationship between these parts and the Self, thereby promoting healing and integration.
Central to the practice of Internal Family Systems therapy is the therapeutic process of "parts work." During sessions, clients are guided to identify and interact with different parts of themselves, allowing them to understand their motivations, fears, and desires. Through compassionate inquiry and dialogue, clients develop a deeper awareness of their internal landscape, fostering empathy and understanding for their various parts.
One of the key principles of IFS therapy is the concept of "Self-leadership." This involves cultivating the Self as a wise and compassionate leader who can effectively manage and coordinate the internal system. By accessing the qualities of curiosity, compassion, and courage inherent in the Self, individuals can navigate their inner world with greater clarity and resilience.
Furthermore, IFS therapy emphasizes the importance of cultivating a non-judgmental and accepting stance towards all parts of the self. Rather than labeling certain emotions as “bad” or negative, IFS views them as valuable and meaningful components of the individual's experience. Through this lens of acceptance, clients can begin to heal the wounds and conflicts that have kept them stuck in repetitive patterns of behavior.
The transformative power of Internal Family Systems therapy lies in its ability to facilitate deep healing and integration. By establishing a safe and supportive therapeutic environment, clients can explore and reconcile the conflicting dynamics within their psyche. Through the process of Self-led exploration and healing, individuals can reclaim lost aspects of themselves and experience greater inner harmony and wholeness.
“Your protectors’ goals for your life revolve around keeping you away from all that pain, shame, loneliness, and fear”
Richard Schwartz: Creator of IFS
there might be a part that holds feelings of fear stemming from childhood experiences, while another part may embody resilience and strength.
According to the IFS model, the psyche is inherently organized, with certain parts playing protective roles while others hold wounded aspects of the self.
IFS therapy has been found to be effective in treating a wide range of psychological issues, including trauma, anxiety, depression, and relationship difficulties. By addressing the underlying dynamics of these issues at the level of the internal system, IFS offers a holistic approach to healing that goes beyond symptom management.
In recent years, Internal Family Systems therapy has gained recognition within the field of psychotherapy, with an increasing number of therapists incorporating its principles into their practice. Its growing popularity can be attributed to its effectiveness in addressing the complexities of the human mind and its capacity to empower individuals in their journey towards healing and self-discovery.,
What Does a session look like?
An Internal Family Systems (IFS) therapy session typically begins with the therapist guiding the client through a relaxation or grounding exercise to help them connect with the present moment and their internal experience. This sets the stage for the exploration of the client's internal system of parts.
The therapist then invites the client to identify a specific issue or emotion they would like to explore during the session. This could be anything from a recurring pattern of behavior to a painful memory or feeling. The client is encouraged to focus on how this issue manifests in their body and emotions, allowing them to connect with the underlying parts involved.
Using a gentle and curious approach, the therapist helps the client access the different parts of themselves related to the issue at hand. This may involve asking open-ended questions such as, "When you think about this issue, what thoughts come to mind?" or "What emotions are you experiencing right now?"
As the client begins to identify these parts, the therapist encourages them to externalize and personify each one. For example, a client struggling with self-doubt may identify a critical part that tells them they are not good enough. Through guided visualization or dialogue, the client interacts with this part, exploring its motivations, fears, and underlying beliefs.
Throughout the session, the therapist maintains a non-judgmental and compassionate stance, providing a safe container for the client to explore their internal world without fear of criticism or rejection. This atmosphere of acceptance and understanding is crucial for facilitating healing and integration.
As the client engages with their different parts, they may experience a range of emotions, from sadness and anger to
relief and insight. The therapist helps the client navigate these feelings with empathy and support, validating their experiences and offering guidance as needed.
One of the key techniques used in IFS therapy is called "unburdening." This involves helping the client release the burdens carried by their wounded parts, allowing them to heal and integrate more fully. Through a process of compassionate witnessing and acknowledgment, the client learns to connect with the Self, the core of calmness and wisdom within them.
Towards the end of the session, the therapist helps the client integrate their newfound insights and experiences. This may involve developing a plan for continued exploration and healing outside of therapy, as well as identifying any practical steps the client can take to address their concerns.
Finally, the therapist and client reflect on the session together, discussing any insights gained and planning for future sessions as needed. The therapist may also provide homework assignments or techniques for the client to practice between sessions, further supporting their journey of healing and self-discovery.
Want to learn more about IFS?
Here are some resources to get you started.
