Harmony Within
Internal Family Systems (IFS)
Internal Family Systems (IFS) is a non-pathologizing, evidence-based approach to psychotherapy that views the mind as naturally multiple, composed of various sub-personalities or "parts." This model posits that every part has positive intent, even those that cause distress. The goal of IFS is to help the client access the "Self"—a core state of wisdom, compassion, and clarity—to heal and reintegrate wounded parts and harmonize the internal system.
Who Created IFS Therapy?
IFS was created by family therapist Dr. Richard C. Schwartz in the 1980s. Dr. Schwartz initially developed the model while working with family systems, noticing that clients often described distinct voices or inner conflicts within themselves that mirrored the interactions and dynamics he saw in external families. He realized the principles of family therapy could be applied internally, with the Self acting as the compassionate leader (Schwartz, 1995).
Perspectives in IFS
The Therapist's Perspective
The IFS therapist views the mind as a valuable internal family that has become disorganized and burdened by trauma or overwhelming experience. The therapist's role is to be a guide and coach to help the client access and maintain Self-energy—which is characterized by the 8 Cs and 5 Ps (Calmness, Curiosity, Compassion, Connectedness, Confidence, Courage, Creativity, and Clarity; and Patience, Perspective, Presence, Persistence, and Playfulness).
The therapist prioritizes:
Non-Pathologizing: Viewing symptoms (e.g., panic attacks, self-harm) not as mental illness but as the extreme, protective actions of overburdened parts.
Collaboration: Partnering with the client's Self to understand and unburden parts, never forcing or confronting them.
Focus on Differentiation: Helping the client distinguish their core Self from their protective and wounded parts.
The Client's Perspective
The client shifts from viewing their problematic behaviors, thoughts, or feelings as flaws to recognizing them as the dedicated, though sometimes misguided, efforts of their parts to keep them safe.
The client learns to:
Embrace Multiplicity: Accept that they are composed of many parts, all of which are welcome and have value.
Access Self: Discover their own core Self—a resource of innate wisdom and healing—that is always present, though often obscured by active parts.
Unburden Parts: Understand that Exiled Parts (often holding pain, shame, or trauma memories) can be healed and that Protective Parts (like Critics, Controllers, or Addictive Parts) can step out of their extreme roles once the Exiles are safely unburdened.
What to Expect in an IFS Session
IFS sessions are highly internal, experiential, and involve guided self-inquiry.
"Unblending": The therapist helps the client identify and separate from a dominant part (e.g., a critical or angry part) to access Self-energy. The client is asked to notice how they feel toward the part (e.g., "Do you have any compassion for this angry part?").
Mapping the System: The client and therapist map the internal relationships, identifying three main types of parts:
Exiles: Young, vulnerable, wounded parts that hold pain and trauma.
Managers: Proactive parts that try to keep the Exiles contained and the client functional (e.g., perfectionists, planners).
Firefighters: Reactive parts that rush in to extinguish emotional pain when Exiles get activated (e.g., substance abuse, self-harm, binge eating).
The Six Steps to Unburdening: Once Self-energy is established, the core work involves:
Finding, witnessing, and understanding the Exile.
Retrieving the Exile from the past.
Healing the Exile's wounds and releasing its burdens (trauma-related beliefs and emotions).
Taking the burden back to the Self.
Re-educating the protective parts to take on new, positive roles.
In-Session Dialogue: The client is guided to speak from their Self to their parts, engaging in direct, healing conversations within their mind.
How IFS Can Help a Person
IFS provides deep, sustainable healing by addressing the roots of emotional distress—the burdens carried by exiled, wounded parts.
Heals Trauma: It offers a gentle, non-overwhelming method for healing trauma by ensuring the client's Self is fully present and resourced before engaging with the traumatic memory (Exile).
Resolves Internal Conflict: By helping protective parts trust the Self, extreme internal fighting (e.g., between an Inner Critic and a rebellious part) stops, leading to peace and clarity.
Fosters Self-Compassion: The foundational principle that all parts have positive intent naturally cultivates radical self-acceptance and compassion, replacing self-criticism.
Common Uses and Applications (DSM-5 Disorders and Life Problems)
IFS is an evidence-based approach that is widely applicable, particularly for complex and long-standing issues:
Post-Traumatic Stress Disorder (PTSD) and Complex Trauma (C-PTSD): Its gentle, Self-led approach makes it ideal for trauma processing.
Anxiety and Panic Disorder: Targeting the fearful protective parts that overreact to perceived threats.
Major Depressive Disorder: Addressing the burdens of shame and worthlessness carried by exiled parts.
Substance Use Disorders and Eating Disorders: Treating the Firefighter parts whose extreme actions are attempts to manage overwhelming pain.
Life Problems: Chronic self-criticism, perfectionism, procrastination, and difficulties with intimate relationships rooted in internal conflict.
References
Earley, L. G., & Woods, S. B. (2023). Internal Family Systems therapy (IFS) for treating post-traumatic stress disorder (PTSD): A systematic review. Journal of Family Therapy, 45(1), 3–27.
Schwartz, R. C. (1995). Internal family systems therapy. Guilford Press.
Schwartz, R. C. (2021). No bad parts: Healing trauma and restoring wholeness with the internal family systems model. Sounds True.
Ready to Meet the Wisest Part of Yourself?
If you are tired of internal conflict and ready to approach your struggles with curiosity and compassion, IFS Therapy offers a clear, gentle path to wholeness and self-leadership.
Book a consultation today to connect with a therapist who utilizes components of this powerful, transformative approach based on training they have received outside of the IFS Institute. *Please note that no one our team is formally IFS trained or certified through The IFS Institute.
