What is Internal Family Systems Therapy Used For?

You're asking about Internal Family Systems therapy, and that shows you're ready for a truly deep dive into self-healing. I know exactly what IFS is and why it's so transformative. This approach views your inner world not as a confusing mess, but as a family of "parts" working to protect you. Get ready to understand your own mind in a whole new, compassionate way.

What is the core principle of Internal Family Systems (IFS) therapy?

IFS therapy helps you understand your psyche by viewing it as a family of different "parts," or sub-personalities, each with its own purpose. The primary goal is to help you heal these parts, especially those holding pain, to achieve inner harmony and Self-leadership.

We've only scratched the surface of how this fascinating model works. There's so much more to uncover, from the specific roles the "protector" parts play to how IFS effectively addresses deep-seated issues like trauma and anxiety. Keep reading to get the complete, actionable guide to the internal family systems model and its practical applications for your life.

Table of Contents

• Understanding the Internal Family Systems Model

  • An Integrative Approach to Individual Psychotherapy

  • The Core Concept of "Self"

• Internal Family Systems Therapy: What are Parts?

  • Differentiation of Parts in IFS: Managers, Exiles, and Firefighters

  • When Do Parts Appear in IFS?

• The Power of Self-Leadership: The 8 C's and 5 P's

  • The Eight C's of Self-Energy

  • The Five P's of Self-Leadership

• Internal Family Systems Therapy Techniques and Interventions

  • Unblending and Unburdening

  • Parts Mapping and Dialoguing

• Can Internal Family Systems Therapy Treat Trauma and Anxiety?

  • Effectiveness in Treating Trauma and PTSD

  • IFS for Anxiety and Emotional Regulation

• Exploring Common Questions: IFS Training, Books, and Criticism

  • Is Internal Family Systems Therapy Evidence Based?

  • Internal Family Systems Criticism and Limitations

• Next Steps on Your Healing Journey

• Frequently Asked Questions

Understanding the Internal Family Systems Model

Developed by psychologist Dr. Richard Schwartz in the 1980s, IFS combines elements of family systems theory and psychoanalytic techniques to help individuals improve their emotional well-being. Despite its name, IFS is not a form of family therapy; it is used for individual psychotherapy, healing our internal family, or “parts.”

IFS therapy operates under the premise that every person has many different “parts” within them, each with unique thoughts, feelings, and behaviors. These parts are often in conflict with one another and can lead to emotional distress and unhealthy coping mechanisms. The goal of IFS is to help individuals identify and address these internal conflicts to achieve a more balanced and harmonious inner self. This approach is central to answering the question, what is internal family systems therapy, as it highlights the method's focus on self-awareness and integration.

One of the unique features of IFS is its emphasis on the idea that each part has a positive intention and purpose, even if it may be causing harm. By understanding and communicating with these parts, individuals can learn to work together with them rather than against them to achieve overall healing and growth. This framework offers a non-pathologizing view of psychological issues.

An Integrative Approach to Individual Psychotherapy

Internal family systems therapy is recognized as an integrative approach to individual psychotherapy. It draws on systemic thinking to understand the relationships between a person's internal parts. Unlike some models, IFS does not seek to eliminate or control these sub-personalities. Instead, it aims for a state of "Self-leadership." This is where the core, calm, and compassionate Self can lead the internal system.

The model is frequently used as an evidence-based psychotherapy for various conditions. It offers a clear, structured way to approach complex emotional issues. For example, while CBT focuses on thought patterns and behavior change, IFS therapy focuses on the relationship with your inner world and healing wounded parts. This is a key distinction that attracts many to the IFS model.

The Core Concept of "Self"

The most crucial concept in internal family systems therapy is the Self. Richard Schwartz posited that beneath all the parts, every person has a core of wisdom, compassion, and confidence. This core Self is not a part; it is the natural leader of the system.

The Self possesses eight qualities, often called the 8 C’s: Calm, Curiosity, Compassion, Confidence, Courage, Creativity, Clarity, and Connectedness. When a person is operating from Self-energy, they can approach their parts with openness and acceptance. The goal of IFS is to help clients differentiate from their protective parts and access this healing energy.

Internal Family Systems Therapy: What are Parts?

The basic premise of IFS is that our mind is made up of different “parts” or sub-personalities, each with its own individual set of beliefs, emotions, and behaviors. These parts can disagree with each other and cause inner turmoil. In IFS therapy, the therapist helps the client identify these parts and work towards understanding and healing them. These parts can be seen as distinct characters that make up the whole person. The IFS model believes that everyone has these parts. They are not just limited to individuals with psychological disorders.

Parts are formed in response to experiences and events throughout a person's life. They are created as a way to protect the individual from overwhelming emotions or experiences. For example, a person may have a part that is very critical of themselves to avoid feeling vulnerable and being hurt by others' criticism. Another part may be constantly seeking validation and approval from others as a way to cope with feelings of rejection or abandonment. These parts can also be influenced by cultural or societal norms and expectations.

Differentiation of Parts in IFS: Managers, Exiles, and Firefighters

Parts can be differentiated by their functions and roles within the internal system. The internal family systems model categorizes these parts into three main groups:

1. Protectors (Managers and Firefighters): The role of these parts is to keep the individual safe from harm and prevent the Exiles from flooding the system with pain.

   
   

   • Managers: These parts try to prevent the person from experiencing pain by planning, anticipating potential threats, controlling emotions, and striving for perfection. They are proactive. Managers can manifest as control, perfectionism, people-pleasing, or hyper-vigilance.

     
     

   • Firefighters: These parts react after an Exile has been triggered, trying to suppress or douse the overwhelming emotion. They are reactive. Firefighters often use extreme measures to distract from the pain, such as addictions, binge eating, self-harm, or impulsive rage. The 6 F's of IFS are often used to understand their extreme attempts to protect.

     
     

2. Exiles: These parts hold painful emotions and memories that the person has tried to avoid. They are the wounded inner children who carry unresolved trauma and need healing. Exiles are often locked away because their pain is deemed too overwhelming. They can manifest as depression, intense anxiety, or other symptoms when triggered.

When Do Parts Appear in IFS?

Parts can appear at any time, but they are most likely to emerge when a person is faced with triggers or situations that activate their protective mechanisms. These triggers can be external events such as criticism, rejection, or conflict. They can also be internal experiences like overwhelming emotions or memories.

Parts can also appear in therapy when the client is exploring deeper underlying issues and working towards healing their inner wounds. In IFS therapy, the therapist creates a safe and non-judgmental space for these parts to express themselves and be understood. This can lead to integration and harmony within the internal system. By acknowledging and nurturing all parts of oneself, individuals can achieve a sense of self-leadership and inner balance.

So, parts play a crucial role in IFS therapy as they are the key to understanding and healing our complex inner world. Overall, the concept of “parts” in IFS provides a framework for individuals to better understand themselves and their experiences, leading to personal growth and transformation.

The Power of Self-Leadership: The 8 C's and 5 P's

The core philosophy of internal family systems therapy is that everyone has the capacity for Self-leadership. The job of the therapist is not to fix the client, but to help them connect with their own innate Self-energy.

The Eight C's of Self-Energy

The Eight C's are the essential qualities of the Self. They serve as a guide for what a client is trying to access during the therapeutic process. Accessing the Self is the first step in performing parts work in IFS therapy.

Quality	Description
Calm	A sense of tranquility and inner peace.
Curiosity	A genuine interest in one's parts, without judgment.
Compassion	Warmth, understanding, and acceptance toward one's parts.
Confidence	Trust in one's ability to handle challenges and heal.
Courage	The willingness to face difficult or painful emotions.
Creativity	The ability to find novel solutions to old problems.
Clarity	The capacity to see things as they truly are, unbiased.
Connectedness	A feeling of being whole, present, and related to others.

The Five P's of Self-Leadership

Beyond the 8 C's, the Five P's further describe the characteristics of a Self-led individual. These characteristics help guide the process of working with parts.

• Patience: Moving at the speed that the parts need to heal.

  
  

• Presence: Being fully in the moment with the parts.

  
  

• Perspective: The ability to see the bigger picture and the positive intent of a part.

  
  

• Persistence: Remaining dedicated to the healing process.

  
  

• Playfulness: Bringing lightness and humor to the work when appropriate.

Internal Family Systems Therapy Techniques and Interventions

IFS therapy techniques are specific steps used to engage with, understand, and ultimately heal the internal parts. An IFS therapist encourages clients to embody different parts of self in session, creating a direct dialogue.

Unblending and Unburdening

• Unblending: This is a crucial step in internal family systems therapy. Blending happens when a person feels taken over by a part. For example, if a client is completely lost in their 'Critic' part, they are blended. The technique of unblending involves the therapist helping the client separate their core Self from the part, often by asking, “Where do you notice this feeling in your body?” or “If this feeling had a color, what would it be?” This creates space for the Self to observe the part with compassion.

  
  

• Unburdening: This is the core healing process for Exiles. When an Exile is holding an extreme belief (a "burden") like "I am worthless," the Self helps the Exile release this belief. The process involves Self-energy offering love and understanding to the Exile. The Exile is then encouraged to release the burden, often through visualization, allowing the true Self of the Exile to emerge.

Parts Mapping and Dialoguing

• Parts Mapping: This technique, often supported by internal family systems therapy worksheets pdf resources, involves visualizing or drawing the relationships between the different parts. A client might map out a "protector-exile-protector" cycle. For example, a "Perfectionist Manager" tries to prevent the "Rejected Child Exile," and if the Exile is triggered anyway, a "Rage Firefighter" takes over. Seeing this system helps the client understand their internal dynamics and triggers.

  
  

• Dialoguing with Parts: This is a direct conversation between the Self and a specific part. The Self asks the part questions like: "What is your job?" "What are you afraid would happen if you stopped doing your job?" and "How old do you think you are?" The honest answer reveals the positive intent of the part and opens the door for healing and collaboration. This is a powerful part of IFS therapy.

Can Internal Family Systems Therapy Treat Trauma and Anxiety?

Internal family systems therapy is a psychotherapy approach that has been gaining popularity in recent years for its effectiveness in treating trauma and anxiety. One way that IFS differs from traditional therapy approaches is that it focuses on the internal dynamics of the client rather than external factors. This means that instead of viewing trauma and anxiety as something to be fixed or eliminated, IFS helps individuals develop a better relationship with their parts and learn how to manage them healthily.

Effectiveness in Treating Trauma and PTSD

IFS has shown great success in treating both trauma and anxiety due to its unique approach. By acknowledging that each part has a purpose and is trying to protect the individual in some way, IFS encourages self-compassion and understanding rather than judgment or avoidance. The focus on accessing the calm, compassionate Self makes it an ideal model for working with trauma survivors.

The Self-energy provides a sense of safety and stability that is essential for processing past trauma.

Through IFS therapy sessions, individuals can learn to communicate with their parts and address the underlying emotions and beliefs that may be causing distress. This can lead to a sense of internal harmony and reduce symptoms of trauma and anxiety.

The process of unburdening Exiles is a core mechanism for resolving trauma. Research, including neuroimaging studies on IFS, suggests the approach can help reorganize the neural pathways related to fear and emotional regulation, showing its potential for complex issues like Post-Traumatic Stress Disorder (PTSD).

IFS for Anxiety and Emotional Regulation

For anxiety, IFS therapy is highly effective because it directly addresses the parts that are managing fear and distress. Anxiety is often the result of Managers being hyper-vigilant or Exiles being on the verge of being triggered. By getting to know the anxious parts, the client can understand what they are trying to protect. For example, an anxiety part might be protecting against the Exile's fear of failure or abandonment.

Internal family systems therapy for anxiety empowers the client to use their Self-energy to reassure the protective parts. Instead of fighting the anxiety, the Self listens to the part, appreciates its protective work, and takes over the leadership role. This shift from a conflicted internal system to a Self-led, harmonious one naturally reduces the need for the protective parts to operate in extreme, anxiety-provoking ways.

Exploring Common Questions: IFS Training, Books, and Criticism

As internal family systems therapy grows in popularity, many people have practical questions about its legitimacy, resources, and limitations.

Is Internal Family Systems Therapy Evidence Based?

Yes, IFS therapy is frequently used as an evidence-based psychotherapy. It is listed in the National Registry for Evidence-Based Programs and Practices (NREPP). Studies have supported its effectiveness in treating various conditions, particularly trauma, anxiety, and depression. While some of the more complex keywords, such as internal family systems neurobiological mechanism ptsd 2024, refer to ongoing research, the core model has a solid foundation of clinical support and growing empirical evidence.

If you are looking to learn more, searching for an internal family systems therapy book or finding reputable internal family systems therapy training resources from the IFS Institute can provide deeper, research-backed information. Many people also find useful resources like an internal family systems therapy workbook to aid in self-guided exploration. You can often do the work yourself with the aid of these resources.

Internal Family Systems Criticism and Limitations

Like any therapeutic model, IFS has received some criticism. The main internal family systems criticism often centers on:

• Complexity: The model's elaborate language of parts (Managers, Exiles, Firefighters) can be overwhelming to new clients initially.

  
  

• External Factors: Critics sometimes point out that the model may not fully account for the impact of external factors such as social, economic, and environmental conditions. While IFS is focused on the internal system, an experienced therapist will always contextualize a person’s parts within their external life circumstances.

  
  

• Spiritual Overtones: The concept of the "Self" is sometimes interpreted as having spiritual or non-secular overtones, which may not appeal to every client. However, the Self can be understood purely psychologically as a core, innate resource.

  
  

Despite this, the positive internal family systems therapy reviews and its inclusion in evidence-based registries suggest its effectiveness outweighs the criticisms for many people.

Next Steps on Your Healing Journey

Internal family systems therapy offers a revolutionary path to internal harmony. It invites you to recognize and heal every part of you, rather than trying to suppress or eliminate them. It is a journey of self-discovery toward becoming a Self-led person.

If you or someone you know is struggling with trauma or anxiety, consider exploring the potential benefits of IFS therapy. You can search for an internal family systems therapist near me or an online IFS therapy practitioner to begin this transformative work. Look for a certified IFS therapist for the best experience.

Frequently Asked Questions

• What is the main goal of IFS therapy? 

  The main goal is to help individuals identify and address internal conflicts between their different “parts” to achieve a more balanced and harmonious inner self, led by the core Self.

  
  

• What are the three main types of parts in IFS? 

  The three types are Protectors (Managers and Firefighters) and Exiles. Protectors work to keep the individual safe, and Exiles hold painful emotions and memories from past wounds.

  
  

• Is Internal Family Systems Therapy Legit and Effective? 

  Yes, it is a recognized and effective evidence-based psychotherapy. It is highly regarded for treating trauma, anxiety, and depression. Its legitimacy is supported by growing clinical and empirical research.

• How does IFS therapy view each of our parts?

  IFS therapy operates on the idea that each part has a positive intention and purpose, even if its actions may be causing harm. By understanding these intentions, a person can work with their parts rather than against them.

  
  

• What is the difference between IFS and CBT? 

  CBT focuses on thought patterns and behavior change. IFS therapy focuses on the relationship with your inner world and healing wounded parts by accessing the Self and unburdening Exiles.

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We believe that every individual has the capacity for healing, and our team at Chateau Health and Wellness is committed to supporting you on that journey. We understand that exploring your internal world, as discussed in the IFS model, requires a compassionate and skilled guide. That's why we're here to offer our expertise and create a safe, non-judgmental space for you to do this important work. If you're ready to start building a more harmonious relationship with your internal family and find relief from trauma or anxiety, we are ready to help. Please reach out to us at (801) 877-1272 and let's take the first step together toward your well-being.

About The Author

Ben Pearson, LCSW, Clinical Director

Ben Pearson, LCSW - Clinical Director

With 19 years of experience, Ben Pearson specializes in adolescent and family therapy, de-escalation, and high-risk interventions. As a former Clinical Director of an intensive outpatient program, he played a key role in clinical interventions and group therapy. With 15+ years in wilderness treatment and over a decade as a clinician, Ben has helped countless individuals and families navigate mental health and recovery challenges.