What is Internal Family Systems Therapy?

Introduction: Understanding the Comprehensive Approach of IFS

I have written this blog post to help my clients gain a better understanding of the concepts behind Internal Family Systems (IFS) Therapy.

Developed by family therapist Richard Schwartz, PhD, IFS is a compassionate and comprehensive psychotherapy. It's an integrative treatment approach, unique in its view that the multiplicity of the mind is normal.

I find this approach highly relevant as a trauma-informed therapy. It helps people heal by accessing and healing their protective and wounded inner parts. IFS focuses on understanding the different "parts" or subpersonalities within us. It recognizes that everyone has a core Self that is undamaged. The Self is characterized by qualities like curiosity, clarity, compassion, courage, creativity, connectedness, calm, and confidence.

IFS has been recognized by the National Registry of Evidence-Based Programs and Practices (NREPP) and has shown promise in treating conditions like PTSD, depression, and rheumatoid arthritis-related pain.

My therapist and teaching parts have tried to make this post as a clear and accessible introduction to Internal Family Systems Therapy. I hope it offers you a solid foundation for learning more about this transformative paradigm.

Defining Internal Family Systems (IFS) Therapy

Internal Family Systems (IFS) Therapy is a compassionate and comprehensive psychotherapy. It is an integrative treatment approach with a unique model and methodology.

A core understanding in IFS is that the multiplicity of the mind is normal. The model views every human being as a system of protective and wounded inner parts led by a core Self. Developed by Richard Schwartz, PhD, in the 1980s, who is also the founder of IFS, the approach has evolved over the past twenty years into an empowering, effective, and nonpathologizing way of understanding and treating human problems. IFS represents a movement in psychotherapy toward a more collaborative, nonpathologizing, and empowering approach.

Key Concepts and Principles

The foundation of IFS therapy rests on several fundamental ideas:

Parts:
- "Parts" are the different sub-personalities or aspects of personality within us.
- Each part has its own history, outlook, beliefs, moods, feelings, and distinct role or function within the internal system. Some parts might be young and full of innocence, awe, and delight. They may add a feeling of robustness to existence. Others are good at sizing up situations and people, like valued advisors who can plan and problem solve. Still others bring perseverance and strength during difficulties.
- The phrase "All Parts Are Welcome" is a well-recognized and central principle in Internal Family Systems (IFS) Therapy, often referred to in various ways. It's more than just an "unofficial slogan" of the IFS Institute; it is described as a motto, a mantra, a slogan, an invitation implicitly issued by the Self-led therapist, and a tenet of the therapy.
- This principle is fundamental to the non-pathologizing approach of IFS, which views the multiplicity of the mind as normal. It emphasizes that all inner "parts" or subpersonalities, regardless of how extreme or challenging their behaviors might be, have good intentions and are welcome within the individual's internal system and in therapy. Accepting and befriending all parts, rather than trying to eliminate them, is a key step in the IFS process, enabled by the compassion and acceptance inherent in the Self.
- These are the common categories of parts:
  - Managers, who attempt to control the environment and other parts to prevent painful feelings from being experienced.
  - Firefighters react to distress, particularly when exiles are activated, often engaging in impulsive or extreme behaviors to distract from or soothe the pain.
  - Exiles are young, wounded parts that carry the burdens of past trauma, pain, and difficult emotions.
  - Managers and Firefighters are often called Protectors as they try to protect the internal system.
Self:
- The Self is the core of wisdom, compassion, and confidence that exists within everyone.
- It is intrinsically whole, not wounded, injured, or crippled by experience. The Self cannot be damaged.
- The Self is full of qualities often referred to as the "8 Cs": curiosity, clarity, compassion, courage, creativity, connectedness, calm, and confidence. These are qualities of good self leadership.
- The Self knows how to heal. It has healing, creative, and performance-enhancing qualities.
- Everyone has a Self, but it can be obscured by the extremes of parts. Accessing the Self involves getting extreme parts to step back or differentiate.
Multiplicity of Mind:
- This is the understanding that having multiple parts is the human norm. This explains why people can feel and think many different things at the same time.
Non-Pathologizing Approach:
- IFS does not view difficult emotions or beliefs as inherently bad or pathological; instead, it sees them as stemming from parts in extreme roles. This perspective promotes self-compassion. Problems are seen as stemming from parts taking on extreme roles, not because the parts are inherently bad.

How IFS Therapy Works (A Brief Overview)

The general process of IFS therapy involves cultivating a relationship with your internal system.

It often involves turning inward to identify and understand different parts. This can involve asking parts to make their presence known or noticing physical sensations associated with parts.
Through a process of compassionate curiosity, you learn about the roles and positive intentions of your parts. The Self relates to parts with curiosity. The therapist listens for the "C" words that speak of the client's Self, like curiosity, caring, and compassion.
A key process is differentiating (or unblending) from parts in order to relate to them from Self. This is often achieved by asking interfering parts to "step back" or relax. Once parts step back, the Self is present.
IFS helps clients unburden themselves of extreme beliefs, emotions, sensations, and urges. This process often happens after the Self understands what happened to the part. Unburdening can lead to parts releasing burdens and transforming.
As parts unburden and relax, clients have more access to Self and are better able to lead their lives from that core. Self-leadership is a state where the Self acts as the active, compassionate leader of the internal system.
The ultimate goal is Self-leadership, fostering harmony within the internal system. This dynamic is crucial in a polarized world, offering a contrast to parts-driven conflicts.
The therapeutic relationship in IFS is also important. As a therapist, I aim to create a safe and understanding therapeutic relationship, characterized by curiosity, acceptance, and compassion. My message as a therapist is that I trust in the client's Self and inner wisdom. It is a collaborative process in which the therapist's Self energy facilitates the client to find and connect to their own Self. You as a client can then connect to your exiles, and use your compassion and curiosity to befriend them and build enough trust to unburden them from their old wounds.

Applications of IFS

IFS is used in a variety of contexts and with diverse populations:

The IFS approach has been recognized as an evidence-based psychotherapy by the National Registry for Evidence-Based Programs.
It is a powerful and effective, trauma-informed approach with individuals.
It is also often used by couples and marriage counselors to promote harmony and support Self-leadership in relationships. Toni Herbine-Blank originated Intimacy from the Inside Out® (IFIO), an intensive approach to psychotherapy that applies IFS to couples therapy.
IFS is applicable in various settings and with diverse populations, including trauma, dissociative disorders, children and adolescents, chronic illness, substance abuse and mental health, or those involved in medical conditions or medication issues.
Beyond therapy, the IFS model provides tools for professionals from many backgrounds, such as coaches, mediators, and educators.

Conclusion: A Transformative Paradigm

Internal Family Systems Therapy is more than just a therapy technique; it's a transformative psychotherapy and an empowering paradigm. IFS helps people heal by accessing and healing their inner parts, fostering inner and outer connectedness. It offers significant potential for healing, Self-discovery, and bringing more Self-leadership into the world.

To learn more, consider exploring foundational texts by Richard Schwartz or visiting the IFS Institute website for additional information.

Frequently Asked Questions about the Internal Family Systems Model

Q: What is internal family systems therapy?

A: Internal family systems therapy (IFS) is a type of therapy developed by Richard Schwartz in the 1980s that focuses on the internal system of an individual. It views the mind as made up of various parts, where each sub-personality has its own function and role within the system. In a sense that is similar to the dynamics in a family.

Q: How does the IFS model work?

A: The IFS model works by identifying and understanding the internal parts of an individual. These parts can include protective parts and vulnerable parts, each contributing to the person's overall mental health. The goal of IFS is to foster a harmonious relationship between these parts and the Self, the natural leader of the internal system.

Q: What is the goal of IFS therapy?

A: The goal of IFS therapy is to help individuals understand their internal parts and to promote healing by integrating these parts into a cohesive self. This process aids in protecting the individual and addressing issues such as trauma, anxiety, and substance abuse.

Q: How does an IFS therapist facilitate the therapy process?

A: An IFS therapist guides the individual through the exploration of their internal parts, helping them to communicate with these parts and understand their roles. The therapist uses systems thinking to help the client navigate their internal family and foster healing among the various parts.

Q: What kind of training is required to become an IFS therapist?

A: To become an IFS therapist, individuals typically undergo level 1 training in the internal family systems model. This training provides the foundational skills needed to practice IFS therapy effectively. Advanced training and certification may also be pursued for further specialization.

Q: Can internal family systems therapy be used in family therapy?

A: Yes, internal family systems therapy can be integrated into family therapy. It helps family members understand their individual internal systems and how they interact with one another, improving communication and relationships within the family unit.

Q: What are the eight Cs in IFS therapy?

A: In Internal Family Systems (IFS) therapy, the Self is understood as the core of wisdom, compassion, and confidence inherent in every individual. The Self is characterized by eight distinct qualities, often referred to as the "8 Cs". Accessing and embodying these qualities is central to healing and fostering harmony within one's internal system.

Here are the eight Cs that characterize the Self:

Curiosity: This is a quality that characterizes the Self. The Self relates to parts with curiosity, engaging in open-hearted inquiry into their experience.
Calm: Calmness is a characteristic of the Self. It spontaneously emerges as parts relax and separate and contributes to creating an inner atmosphere of peace.
Confidence: Confidence is a quality that characterizes the Self. It is part of the core of wisdom, compassion, and confidence found within everyone and is a quality of good leadership.
Courage: Courage is one of the eight qualities that characterize the Self. It is an intrinsic quality of the Self that is not damaged by experience.
Connectedness: Connectedness is one of the eight qualities of the Self. IFS therapy aims to create inner and outer connectedness by helping people first access their Self.
Creativity: Creativity is a quality that characterizes the Self. It is a quality of the Self that has healing and performance-enhancing potential.
Clarity: Clarity is one of the eight qualities of the Self. It is part of the clarity of perception associated with the Self state.
Compassion: Compassion is a core quality of the Self. It is central to the compassionate leadership that parts need to initiate change and characterizes the therapeutic approach.

Q: How does IFS therapy address trauma and vulnerable parts?

A: IFS therapy addresses trauma by helping individuals identify and connect with their vulnerable parts. By fostering a compassionate relationship with these parts, clients can begin to heal from past wounds and integrate their experiences into their overall identity.

Q: What is the role of protective parts in the IFS model?

A: Protective parts in the IFS model serve to shield the individual from emotional pain and distress. These parts often take on roles that can be counterproductive, but through therapy, clients learn to understand and negotiate with these protective parts to foster healing and growth.

Disclaimer

This blog post provides general information and is not a substitute for professional medical advice. If you are experiencing significant mental health concerns, please consult with a qualified mental health professional.