Internal Family Systems (IFS) therapy, often referred to as “parts work,” is a form of psychotherapy that helps individuals understand their inner world as a family of different parts or sub-personalities. In IFS, each “part” has its own unique perspective, feelings, and role within your internal system. This approach, conducted with a therapist, aims to identify these parts and foster self-compassion and internal harmony. The goal is to acknowledge suppressed emotions, learn to release them, and develop healthier ways to manage inner conflicts independently. Therapists using IFS may suggest tools like relaxation techniques, visualization, journaling, or creating visual charts to map the relationships between your core Self and these various parts.
Within the IFS model, these parts commonly take on three primary roles to protect the individual and maintain internal balance:
The Roles of Parts in IFS
Managers: These are proactive parts that strive to control your environment, emotions, and tasks to navigate daily life effectively. Managers operate to prevent emotional distress and maintain a sense of order.
Exiles: Exiles are the parts holding onto pain, fear, or shame stemming from past experiences, particularly from childhood. They carry the weight of difficult emotions and memories. Managers often work to suppress exiles, keeping them hidden from conscious awareness to avoid triggering pain.
Firefighters: When exiles are activated and threaten to flood the system with overwhelming pain, firefighters step in. These parts react impulsively to suppress or extinguish these intense emotions, often using methods like substance use, binge eating, or other distraction behaviors.
Consider an example: an exiled part might hold the trauma and anger from childhood neglect. A manager part might suppress these feelings to maintain daily functioning. If the exiled part’s pain becomes overwhelming, a firefighter part might emerge as an alcohol addiction to numb the pain and avoid confronting these difficult emotions.
The Core Self in IFS
IFS therapy also emphasizes the concept of the Self, a core of genuine being present in everyone. This Self is inherently compassionate, calm, and wise. It is the seat of awareness and the source of healing within the IFS model. The Self’s role is to understand, observe, and guide the different parts towards becoming less extreme and more cooperative, fostering internal harmony.
According to Dr. Richard Schwartz, the founder of IFS, the Self is characterized by the “8 Cs” and “5 Ps.” These qualities indicate the extent to which the Self is accessible and guiding an individual’s internal system. Cultivating these traits is a key aspect of IFS therapy.
The 8 Cs of Self-Leadership:
- Confidence
- Calmness
- Creativity
- Clarity
- Curiosity
- Courage
- Compassion
- Connectedness
The 5 Ps of Self-Energy:
- Presence
- Patience
- Perspective
- Persistence
- Playfulness
The 6-Step IFS Process for Healing
IFS therapists guide clients through a structured process to identify, understand, and heal their parts. This often involves a six-step approach to facilitate internal connection and healing:
- Find: Begin by identifying which part of your mind or body needs attention.
- Focus: Direct your attention specifically to that part.
- Flesh: Describe the part in detail and articulate your experience of it.
- Feel: Explore your feelings and reactions towards this part without judgment.
- Befriend: Approach the part with curiosity and acceptance, seeking to understand its positive intentions.
- Fear: Inquire about the part’s fears and what it would fear if its role were to change, fostering deeper understanding and compassion.
By learning to recognize and work with these internal parts through the IFS model, individuals can facilitate shifts in how these parts function, leading to significant personal growth and positive change in their lives. Integrated Family Systems therapy offers a pathway to greater self-understanding, emotional healing, and improved mental well-being.
