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Internal Family Systems (IFS) therapy is an innovative and compassionate approach to mental health that recognizes the multiplicity of the mind. It was developed by Dr. Richard Schwartz in the 1980s and was based on the idea that the human psyche is made up of distinct “parts”. Each of these parts holds its own thoughts, emotions, and behaviors which interact with one another in complex ways. IFS therapy works to bring awareness to this internal system and fostering harmony among these parts. This supports individuals in achieving greater self-understanding and emotional well-being.
Core Principles of IFS Therapy
The Self: This is the compassionate, wise, and calm center of the person. The Self is considered the natural leader of the internal system, capable of healing and guiding the various parts
- Parts: These are the different subpersonalities within us, often categorized into three types:
- Exiles: Parts that hold pain, trauma, or unresolved emotions from the past.
- Managers: Protective parts that try to prevent the exiles’ pain from resurfacing. They may manifest as perfectionism, controlling behaviors, or overwork.
- Firefighters: These parts react when the exiles’ pain becomes overwhelming, often by distracting the person through unhealthy behaviors like substance abuse or impulsiveness.
The System: The dynamic interplay between the Self and the various parts, which can either be in harmony or create internal conflict.
What to Expect During an IFS Session
In an IFS session, the therapist supports you to identify and communicate with these different parts. Some common features within sessions and over the course of treatment include:
- Building Trust and Safety: The therapist will begin by helping you connect with your Self. This may be done by encouraging mindfulness, grounding techniques, or compassionate self-talk.
- Identifying Parts: The therapist gently encourages you to identify and connect with these different parts. Certain emotions or memories that come up may reveal the roles of various parts (e.g., a “wounded” part or an overprotective part).
- Facilitating Dialogue: Once parts are identified, the therapist helps you communicate with them to allow the Self to understand the needs, fears, and desires of each part. The goal is for this conversation with the parts to often lead to healing and integration.
Transforming Relationships Between Parts: The ultimate goal of IFS is to foster cooperation and harmony within the internal system. The therapist works with you to unburden the parts from their extreme roles and to help the Self take on a leadership role.
The Outcome of IFS Therapy
Through IFS, clients often experience healing as they learn to appreciate the role of each part and restore balance within themselves. Clients often report increased self-compassion, greater emotional resilience, and improved relationships with others. IFS is especially helpful for those struggling with trauma, anxiety, depression, or chronic stress, as it allows clients to address the root causes of their emotional struggles. IFS offers a holistic, empowering approach to therapy, helping clients navigate their inner world with kindness, curiosity, and insight.
Supports for the New Year
OK Clinical Therapy Group has many wonderful counselors who work with IFS and are accessible online or in person at our various 8 locations across BC, and at flexible times including evenings and weekends. You can read more about some of them here, or feel free to text or call 250-718-9291, and we’ll get you connected with the best counsellor to fit your needs. You can also email us at [email protected].
Check out the following resources to learn more about IFS:
- https://ifs-institute.com/
- Podcast: Inside an IFS Therapy Session: https://momastery.com/blog/we-can-do-hard-things-ep-295/
- Our IFS Services Page: https://okclinical.com/internal-family-systems-2/
For specialized services, our team is ready to help you explore our various counselling programs. You can also check out our General Counseling Services, learn about the Types of Therapy we offer, or visit our booking page here.
Written by: Senja Lieuwen, Practicum Student
