Internal Family Systems
Internal Family Systems (IFS) is a therapeutic model developed by Dr. Richard Schwartz in the 1980s and operates under the belief that humans have a Self and what IFS refers to as “parts”. Self is a calm, balanced, and strong aspect of our humanness and parts are the other aspects of our nature that one might call personality traits. The idea of humans having a Self and parts is referred to in IFS as having “multiplicity” as opposed to the idea that humans have a mono-mind. Additionally, IFS posits that humans can inherit emotional burdens from their parents as well as burdens from many generations in the past. This is often referred to as generational trauma.
The Basics of Internal Family Systems:
IFS is based on the belief that the mind is not a single system but rather a collection of different “parts” or subpersonalities that interrelate with each other. These parts are divided into three groups and each part has a role in the system:
Exiles: These are the parts that suffer from fear, shame, judgment, criticism, or any other heavy burden of emotion put upon them from negative life events such as accidents, medical trauma, violence, or childhood emotional and/or physical abuse. Therefore, these parts are ‘exiled’ to the subconscious only to be experienced when a situation is so difficult that those parts overwhelm the system. Exiles seek acknowledgement and healing.
Managers: In the context of IFS therapy, managers are the dominant active portion of your internal family. They are responsible for daily function and for keeping the other, potentially overwhelming, parts of your mind at bay. Managers seek control of your internal and external environment in order protect you from pain. They are trying to keep exiles at bay.
Firefighters: These are the thoughts, feelings, and behaviors that exist as a last line of defense (and often show up as an unhealthy coping mechanism) when exiles overwhelm the system. Firefighters often use tools that are unhealthy and sometimes cause more harm than benefit. Binge-drinking, for example, may exist as a firefighter so that the client doesn’t have to relive the traumatic memory of childhood abuse carried by the now overwhelming exile.
How IFS is used in session:
Identifying Parts: Clients learn to recognize and name the different parts of their internal system. This process involves exploring the emotions, thoughts, and behaviors of parts. Often, I will encourage you to notice images and body sensations that show up with the part, to develop a deeper connection with your system.
Building Relationships: I will help you establish a compassionate and nonjudgmental relationship with your parts. This step involves understanding the parts’ intentions and protective roles. Parts want to be heard and understood. Listening and developing understanding alone can often help clients feel calmer and reduce reactivity in the system.
Healing Exiles: Once a trusting relationship is established, the Self can engage with exiled parts, helping them release their pain and trauma. Clients do not need to relive past traumas for healing to occur but instead Self will offer a loving and compassionate space for exiles to acknowledge and release their burdens. Those exiles are then able to integrate into the system free from their former burdens.
Integrating Parts: After healing, parts can take on healthier roles within the system, fostering internal balance and harmony.