Internal Family Systems (IFS)

What Is It?

Internal Family Systems (IFS) is a transformative approach to therapy that helps you understand and harmonize the different parts of yourself. Unlike traditional models that might focus solely on symptoms or behaviors, IFS views the mind as naturally made up of multiple parts, each with its own perspectives, feelings, and roles. This approach recognizes that we all have these internal parts and that they can sometimes be in conflict, leading to emotional distress.

IFS Key Principles

In IFS therapy, you’ll work with your therapist to explore and connect with these internal parts. The process involves identifying and understanding each part’s role and purpose, even those that might seem problematic at first. Key principles of IFS include:

1. Multiplicity of the Mind: Acknowledging that everyone has different parts, each with its own thoughts, emotions, and intentions.

2. Self-Leadership: Cultivating a sense of self that is compassionate, curious, and calm, which can guide and harmonize the internal parts.

3. Non-Pathologizing: Viewing all parts as having positive intentions and valuable roles, even if their methods of expressing themselves are unhelpful or extreme.

4. Healing Internal Relationships: Working to heal relationships between parts, helping them to trust and collaborate with one another.

What to Expect in an IFS Session

During your sessions, your therapist will guide you in a process called “mapping” your internal family system. This involves identifying different parts, such as the Inner Critic, the Protector, or the Exiled Child, and understanding their roles and interactions. By fostering a compassionate dialogue between these parts, you can address underlying issues, reduce internal conflicts, and promote healing:

1. Developing a Deeper Understanding: IFS is particularly effective for addressing a wide range of issues, including trauma, anxiety, depression, and relationship challenges. It helps you develop a deeper understanding of yourself and fosters greater self-compassion and emotional balance.

2. Establishing a More Integrated, Fulfilling Life: The ultimate goal of IFS is to help you lead a more integrated, fulfilling life by embracing all aspects of yourself. Through this process, you’ll learn to navigate life’s challenges with greater ease, guided by your inner sense of calm and clarity.