Internal Family Systems IFS Therapy: The basics you need to know

A Quick Guide

Internal Family Systems (IFS) therapy is a psychotherapeutic approach that views the human mind as an internal family consisting of various parts or sub-personalities. It focuses on understanding and harmonizing the interactions among these parts to achieve greater well-being. IFS involves working with the Self, which represents the core of one’s being, and categorizes parts into Exiles (containing severe memories and emotions), Managers (protecting the system and maintaining stability), and Firefighters (reactive defenders). The therapy aims to heal and unburden the exiled parts, promote self-connection, and develop constructive patterns of communication among the parts.

Understanding Internal Family Systems Therapy

Internal family systems IFS is an approach in Psychotherapy. It is based on the theory that we as human beings consist of several parts or sub-personalities and the inside of our mind is like an internal family. 

Internal Family Systems IFS utilizes the Family Systems theory to create approaches and strategies for dealing with problems in a person’s internal community or family. This theory claims that people cannot be completely understood apart from the family unit.

People in therapy can regularly, with the assistance of a skilled mental health professional, learn how various parts function as a system and see how the entire system responds to other systems and other people, to become better able to identify the reasons for conflict, handle any complications that may arise, and achieve greater well-being.

The historical origins of IFS Therapy

This approach was initially identified in the early 1990s by Richard Shwartz. He developed this approach based on his experience of people talking about certain parts of themselves. He had received training in family therapy and systems thinking. “What I heard repeatedly were descriptions of what they often called their “parts”—the conflicted subpersonalities that resided within them,” Schwartz says.  He started thinking of the human mind as an internal family and the parts as the family members interacting with one another. He discovered that he was truly able to listen to and understand his clients when he actively decided to put his preconceived notions of therapy and the human mind aside. 

Even though the concept of various intrapsychic entities wasn’t new since Sigmund Freud had already established the concept of id, ego, and superego. Due to his background in systems theory, Schwartz took the interactions and connections among these internal entities very seriously. He discovered that internal parts played common but dynamic roles; if someone decided to intervene thoughtfully and politely, the relationships between the parts may alter. Schwartz started to see the human mind as an internal family and started using the methods he had learned as a family therapist in his treatments.

The core concept of Internal Family Systems therapy

IFS involves working with the Self and the Parts which are further categorized as Exiles, Managers, and Firefighters.

Self

The existence of the Self is the first basic aspect of IFS. The Self is the inherent part of each individual that represents the very core of who they are. It can never be corrupted or broken because it is good and whole by nature. When someone is self-led, their system is harmonious and every part is working in sync. The Self can occasionally be buried when it blends with other parts. When this occurs, the first thing to do is to separate the Self from the combined parts.

The eight aspects of self-energy that define being in Self are:

• Calm
• Clarity
• Compassion
• Confidence
• Connectedness
• Courage
• Creativity
• Curiosity

When a person is in Self, they frequently speak about experiencing one or more of the above-mentioned traits. The person can speak with their parts clearly in Self. The very first step in starting to mend the system is accessing oneself.

Parts

The presence of parts is the second fundamental element of IFS. Each part, which is often referred to as a subpersonality or a family, has its own set of values, ideas, and emotions. They might not be the same age or gender as the client. Every part acts with good intentions. There are just bad roles; there aren’t any bad parts.

A part will act out to defend the system when they perceive a threat and don’t trust the Self. The behaviors that parts induce are usually severe or completely out of step with reality since they are either trapped in time or polarised with each other. When parts feel respected, understood, and able to trust self, the system as a whole function harmoniously.

Parts can be divided into three major categories:

Exiles

The parts that contain the most severe memories and emotions are the exiles. They are frequently among the youngest parts of the system. They have memories of being abused, neglected, made to feel ashamed, and so on. When a part’s trauma is so severe that other parts essentially shut them out to save the system from being overstressed, that part is said to be an exile. To keep exiles from becoming conscious, a tremendous amount of energy is required. Exiled parts could take the form of younger versions of the client.

Managers

The system is actively protected by managers. Their objectives include being ready and maintaining the system’s stability. Managers seek to maintain system control so that exiled parts remain hidden from view. Most managers worry that the depth of the memories and emotions the exiled parts are holding could overwhelm the system if they resurface. They frequently mimic the Self so well that it seems as though they are the Self. Managers can appear as an unforgiving parent or an overbearing boss.

Firefighters

The system’s reactive defenders are firefighters. When an exiled part has gotten beyond the managers’ barriers, firefighters are called in. They intend to prevent the system from sensing the suffering the exiles endure. However, managers frequently hold a negative opinion of firefighters due to the way they behave. This may initially begin with less extreme behaviors like smoking, seeking out adrenaline-inducing activities, or working excessive hours. Later firefighters may resort to extreme measures like binge eating, self-harm, suicide attempts, or drug usage as a result of this polarity.

When is IFS used?

IFS can be used to treat individuals, couples, or even families. There are a variety of issues that can be handled effectively with the help of IFS. Some of these include: 

• Anxiety
• Depression
• Eating Disorders
• Phobias
• Panic
• PTSD
• Substance abuse
• Trauma
• Physical health conditions like rheumatoid arthritis
• General functioning and well being 

Though IFS is at times not beneficial for some people especially those who suffer from paranoia and psychosis such as schizophrenia. 

How does it work?

Exiles and other injured parts can only be healed through the unburdening process. In Self, the client patiently hears the exile’s story until the exile is filled with a sense of understanding, acceptance, and love. The client then offers the exile a second chance. The client follows the instructions given by the part, which informs the Self of its needs.

When the part is prepared, the client’s Self assists the part in letting go of its burdens by ceremonially releasing the distressing memories, emotions, or beliefs. The client then invites the part into the present and assists it in discovering a new purpose. The healed part is asked to meet the protective parts so that they can start developing fresh, constructive patterns of communication.

What it can help you achieve?

Initially, IFS therapy aims to assist the client in connecting with their Self and developing relationships with the managers and firefighters. The client is then encouraged to address their exiled parts in Self to help heal them through the unburdening process. IFS’s overall objective is to improve the client’s access to Self so they can become more Self-led. Clients can naturally achieve other objectives they may have, such as reducing anxiety, enhancing their relationships, or getting over trauma, through this process.

We hope you found this article useful in learning more about the basics of internal family systems IFS therapy.