WHAT IS INTERNAL FAMILY SYSTEMS?
A COMPASSIONATE AND HOLISTIC
APPROACH TO HEALING AND GROWTH
Internal Family Systems (IFS) therapy is a transformative and holistic approach to understanding ourselves that helps us navigate our inner worlds with compassion and understanding. Developed by Dr. Richard Schwartz, IFS views the mind as a system of different “parts,” each with its own unique perspective, emotions, and motivations.
What sets IFS apart is its emphasis on treating these internal parts with curiosity, empathy, and respect, rather than trying to suppress or control them. By fostering a deeper connection with these parts, we can uncover underlying emotions, beliefs, and experiences that shape our thoughts and behaviors.
Whether we are facing new challenges in life or memories of hurt or simply want to understand ourselves or others better and improve our relationships, IFS offers a safe and empowering space to explore and integrate all aspects of ourselves. Through this process of self-discovery and healing, we can cultivate greater self-awareness and compassion as well as resilience and inner and outer connection.
ALL PARTS
ARE WELCOME!
WHAT ARE PARTS?
In the Internal Family Systems (IFS) model, the mind is viewed as a system composed of different parts, each with its own unique role, emotions, and motivations. Here’s a bit more detail on the three main types of parts.
MULTIPLICITY OF THE MIND:
The multiplicity of the mind suggests that our sense of self is not monolithic but rather composed of multiple parts or sub-personalities. These parts can range from aspects of ourselves that are relatively integrated and coherent to those that may feel fragmented or in conflict with each other. For example, you may have a part of yourself that is confident and assertive in social situations, while another part feels shy and insecure..
ROLE OF INTERNAL PARTS:
Each part of the internal system serves a specific role in helping us navigate the complexities of our inner world and external reality. For example, exiles hold emotions and memories that may be too overwhelming to deal with directly, managers help us function in our daily lives by setting goals and managing responsibilities, and firefighters provide immediate relief in times of distress, albeit through potentially harmful behaviors..
INTEGRATION AND HARMONY:
The goal of the IFS model is to facilitate greater harmony and integration among these internal parts. This involves developing a compassionate and curious relationship with each part, understanding their unique perspectives and needs, and fostering cooperation and communication among them. Through this process, individuals can heal past wounds, reduce internal conflict, and live more authentically aligned lives.
Overall, the concept of parts within the Internal Family Systems model acknowledges the complexity of the human psyche and offers a compassionate and empowering approach to understanding and working with our internal multiplicity.
WHAT KIND
OF PARTS ARE THERE?
There are many different models which refer to parts. Most known in the western realms was Freuds concept of the mind divided into Id (instinct), ego (reality) and the super ego (morality). Transactional analysis found inner child and parent parts and many indigenous concepts of the mind found a variety of subpersonalities like angels and animal selfs, hungry demons or ghosts.
MANAGERS:
Managers are protective parts of ourselves that try to maintain control and protect us from experiencing the pain of other parts called our exiles. They often operate from a place of responsibility, organization, and planning. Managers work hard to keep us functioning in our daily lives by setting goals, managing time, and avoiding situations that might activate unwanted emotions held by our exiles. While managers can be helpful in navigating the external world, they may also become overprotective or rigid, limiting our ability to connect with our emotions and needs.
EXILES:
Exiles are the parts of ourselves that carry painful emotions, memories, and experiences from the past, often stemming from childhood. These emotions might include feelings of shame, fear, sadness, or vulnerability. Exiles are usually pushed out of our awareness because they hold overwhelming pain, and we may develop coping mechanisms to avoid confronting these painful emotions. However, unresolved exiles can continue to influence our thoughts, feelings, and behaviors, often leading to emotional distress and patterns of self-sabotage.
FIREFIGHTERS:
Firefighters are the parts of ourselves that emerge in response to intense emotional distress or crisis. They are like emergency responders, swooping in to distract or numb us from the pain of our exiles. Firefighters often engage in impulsive or self-destructive patterns, such as substance abuse, binge eating, or risky behaviour, as a way to temporarily escape overwhelming emotions. While firefighters provide temporary relief, their strategies can have harmful long-term consequences if left unchecked.
