What is Internal Family Systems Therapy?

With years of experience supporting individuals facing trauma, mental health challenges, and substance use concerns, Alexia Eller, LCSW, uses her expertise to guide readers toward healing. Her work with first responders and victims of crime provides a unique perspective that shines through in her blogs.

Another type of therapy that has been commonly used when it comes to working through anxiety, depression and traumatic experiences throughout your childhood, is Internal Family Systems Therapy. IFS Therapy is a psychotherapy that was developed by Dr. Richard C. Schwartz in the 1980s. The main concept of IFS is that the mind is made up of distinct "parts," each of which has its own perspective, memories, and roles. These parts are seen as internal "sub-personalities" or "inner voices" that interact with each other, sometimes in harmony and sometimes in conflict. (1)

Paul Ginter (3) states the core idea behind IFS is that these parts are not inherently bad or wrong; rather, they are formed as adaptive responses to life's challenges or traumas from one’s life. In fact, IFS views these parts as having positive intentions, even though they may sometimes express themselves in ways that are dysfunctional or maladaptive.There are three main parts, each one of which has its own purpose and goal in order to protect you, even if on the outside it may look like destructive behavior to another person. 

Here are the three main types of parts in IFS:(3)

1. Exiles: These are parts of the self that hold painful emotions, memories, or experiences, often related to past trauma. Exiles are typically pushed away and suppressed to protect the individual from distress.

2. Managers: These are parts that try to control the person's life in order to prevent the exiles from being triggered. Managers often aim to keep the person safe, but they can become overbearing or perfectionistic in doing so.

3. Firefighters: These parts are reactive and emerge when exiles are triggered, often using impulsive or destructive behaviors (such as substance abuse or anger) to distract from the pain.

Something to remember is that at the center of IFS is the concept of Self, which represents the individual’s core, wise yet compassionate sense. The Self is seen as the main controller being capable of leading and healing the various parts; bringing them into balance, and helping them work together more harmoniously.

Think about the Inside Out movie, Riley is the little girl whose emotions and thoughts are being seen in full screen. Riley has a motherboard inside of her of various parts that feel various emotions as degree in the circumstances she comes across at her young age. After watching these movies, you can see that there is significance of self-compassion and understanding emotional challenges and fosters a supportive environment for her healing. Same concept applies to IFS therapy!

If someone is struggling with anxiety, depression or recurring trauma responses from childhood experiences, a therapist who is trained in IFS therapy can help the client identify, understand and work through healing the different parts of themselves. This is done through dialouge with each part, developing trust with them, and allowing the Self to take a leadership role. The therapist works with the client to understand the role and perspective of each part, heal wounds held by exiles, create more harmony between the parts and achieve a greater balance within. (2)

If you are interested in learning about IFS therapy and doing some inner child work, feel free to reach out to our Arlington, TX office to inquire and discuss how IFS therapy can be helpful in self-discovery and compassion. 

References:

1. https://ifs-institute.com/

2. https://www.bps.org.uk/psychologist/these-parts-will-fight-end-protect-you

3. Internal Family Systems (IFS):Development, Application and Transformational Model to Effectively Help Clients Improve Well-Being.Paul Ginter, Ed.D.2020.