What is Internal Family Systems?
Internal Family Systems (IFS) is a therapeutic model that helps individuals better understand their inner world and resolve inner conflicts. Developed by Richard Schwartz, IFS is based on the idea that the mind is made up of various parts, each with its own distinct thoughts, feelings, and behaviours. These parts can be thought of as different aspects of ourselves, each with its own role, often shaped by our past experiences.
The core premise of IFS is that everyone has a ‘Self’ — a wise, compassionate, and centered part that is capable of leading and healing. However, due to life experiences, certain parts of the person may become overwhelmed or hurt, and these parts can then take on protective or extreme roles. The goal of IFS therapy is to help individuals access their Self and, from that place, work with their various parts to create balance, harmony, and healing.
‘No Bad Parts’
One of the key ideas in IFS is that parts are not inherently bad. In fact, every part has a positive intention, even if that intention is not always helpful. For example, a part of you may feel angry or defensive because it’s trying to protect you from being hurt, but that anger might sometimes get in the way of healthy relationships. Similarly, a part of you may hold onto shame or self-criticism because it believes that, by doing so, it’s keeping you from making mistakes or being hurt again.
How Can IFS Help?
IFS therapy helps to identify, understand, and heal one’s parts by engaging in a process of ‘unblending’. When you’re overwhelmed by a certain emotion or reaction, it can be hard to separate your true Self from the part that’s activated. Through IFS, you’ll learn how to ‘unblend’ from these parts so that your Self can take the lead in decision-making and emotional processing.
A key element of the IFS process is developing a compassionate relationship with each part of yourself. This may include ‘exile’ parts that hold trauma and pain (ie. shame, loneliness, fear), and ‘protector’ parts that may have developed defensive mechanisms. IFS therapy guides clients in getting to know these parts, understanding their roles, and helping them release the burdens they carry. Over time, parts that once felt fragmented or in conflict can come into alignment, leading to greater inner peace and self-acceptance.
IFS is a collaborative and non-judgmental approach that honors the complexity of your inner world. It doesn’t focus on ‘fixing’ you but rather supports you in rediscovering your inner wisdom, creating self-compassion, and ultimately fostering emotional healing from the inside out.
Interested in IFS?
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