How Internal Family Systems Therapy Works (IFS) Works: Techniques & Process

Have you ever felt like there’s a constant chatter inside your head, with different parts of you pulling in opposite directions? One part wants to leap into new adventures, while another is scared stiff. It’s like there’s a mini family inside you, each member with their own desires and fears. This is where Internal Family Systems (IFS) Therapy comes in, a unique approach that helps you understand and harmonize these internal voices.

In this blog, we’re going to discover how it views your mind as a family of parts, each with its own role and story. We’ll dive into the techniques and processes that IFS therapists use to help bring peace to your internal family, allowing your true Self to lead.

So, whether you’re struggling with emotional pain, seeking deeper self-understanding, or simply curious about what IFS Therapy can offer, this blog is your starting point.

What is Internal Family Systems (IFS) Therapy?

Imagine a therapy that doesn’t see the mind as a single entity but as a complex system of interconnected parts, each with its own personality, emotions, and perspective. That’s the essence of Internal Family Systems (IFS) Therapy. Developed by Dr. Richard Schwartz in the 1980s, IFS introduces an approach to healing by acknowledging that our psyche is made up of multiple “parts” or subpersonalities.

At the heart of IFS is the belief in the “Self” – a core, undamaged essence characterized by qualities like calmness, curiosity, and compassion. IFS therapy aims to strengthen the Self so it can effectively lead the internal system, bringing harmony among the parts.

This approach recognizes that each part has a positive intention, no matter how problematic it may seem.

Through IFS, individuals learn to identify and interact with their parts, understanding the roles they play and the burdens they carry. The ultimate goal is to achieve balance and harmony within the internal family, leading to profound self-healing and personal growth.

The Concept of the Self in IFS Therapy

At the core of Internal Family Systems (IFS) Therapy is the concept of the Self, which plays a pivotal role in the journey toward healing and psychological balance. In Internal Family Systems (IFS) Therapy, the Self is characterized by a unique set of qualities and processes known as the 8Cs and 5Ps.

The 8Cs: Core Qualities of the Self

• Calmness: An inner peace that allows for emotional stability.
• Curiosity: A nonjudgmental interest in exploring one’s inner experience and the experiences of others.
• Clarity: Clear thinking and insight that leads to understanding and wisdom.
• Compassion: A deep empathy and kindness towards oneself and others.
• Confidence: Trust in one’s abilities and in the process of healing.
• Courage: The strength to face difficult emotions and situations.
• Creativity: The ability to think outside the box and find new solutions.
• Connectedness: A sense of belonging and connection with all beings.

The 5Ps: Processes that Enhance the Self’s Leadership

• Presence: Being fully in the moment, which enhances the connection with the Self and with parts.
• Patience: Allowing processes to unfold in their own time, crucial for the healing of wounded parts.
• Perspective: Seeing the bigger picture, which helps in understanding the roles of different parts.
• Persuasion: Gently leading parts to release their burdens rather than forcing change upon them.
• Perseverance: Committing to the journey of self-discovery and healing, despite challenges.

The coordination of the 8Cs and 5Ps epitomizes the balanced and harmonious state that IFS therapy aims to achieve. Together, these qualities and processes empower the Self to lead the internal system with wisdom and compassion, facilitating deep and lasting psychological healing.

The Three Parts of IFS Therapy

In Internal Family Systems (IFS) Therapy, our psyche is viewed as consisting of three main types of subpersonalities or “parts”: Managers, Firefighters, and Exiles. Each plays a unique role in our internal system.

• Managers
  Managers strive to keep us safe and maintain control over our environment and emotions. They’re the planners, organizers, and protectors, working tirelessly to avoid situations that might trigger pain or trauma.

• Firefighters
  When Managers can’t keep things under control and an emotional crisis looms, Firefighters step in. They aim to extinguish overwhelming feelings through immediate, often impulsive actions like binge-eating, substance abuse, or other distraction tactics.

• Exiles
  At the heart of our internal conflict are the Exiles, parts that carry deep emotional wounds and traumas. Both Managers and Firefighters work to keep these Exiles, and their painful memories, buried and away from consciousness to protect us from re-experiencing hurt.

The goal of IFS therapy is to help these parts find peace and balance, allowing the Exiles to be healed and integrated, rather than silenced, within the internal family system, guided by the compassionate leadership of the Self.

The IFS Therapy Process: Steps and Stages

Engaging in Internal Family Systems (IFS) Therapy involves a journey through various stages, each designed to foster understanding, healing, and integration of the different parts within the internal system. Here’s a general outline of the steps and stages one might expect during the IFS therapy process:

Establishing Trust with the Self

• Step 1: The process begins with identifying and connecting with the Self. This involves learning to distinguish the Self from the parts.
• Step 2: Therapists help individuals strengthen the presence of the Self, creating a sense of trust and safety that’s essential for exploring deeper issues.

Identifying and Interacting with Parts

• Step 3: Clients and therapists work together to identify the various parts (Managers, Firefighters, and Exiles), understanding their roles and how they interact within the internal system.
• Step 4: The focus shifts to forming relationships with these parts, approaching them with curiosity and compassion from the Self.

Accessing and Healing Exiles

• Step 5: Once a trusting relationship is established with the parts, therapy delves into accessing and healing the Exiles. This involves uncovering and addressing the pain, trauma, or beliefs they carry.
• Step 6: As Exiles are healed, Firefighters and Managers can relax and assume healthier roles within the internal system.

Integration and Self-Leadership

• Step 7: The healed parts are integrated into the Self, leading to a more cohesive and harmonious internal system.
• Step 8: The final stage focuses on reinforcing the leadership of the Self, ensuring it remains the guiding and compassionate presence within the system.

Throughout these stages, IFS therapy provides a structured yet flexible framework for self-exploration and healing. By recognizing and addressing the roles of different parts, individuals can achieve a greater sense of balance, emotional well-being, and self-understanding.