What is IFS therapy?

IFS (Internal Family Systems) is a non-pathologising therapy model that offers a map for understanding inner dynamics and easing inner conflict. IFS views mind multiplicity as the norm; we all have 'parts' that show up in different ways: as competing voices, thoughts, impulses, physical sensations and desires. Our parts interact on the inside much like a family, with alliances, polarizations, and conflicts.
In IFS we believe that despite getting pushed into extreme roles as a response to stress or trauma and having negative impact on the system, all parts have good intentions and are trying their best to keep pain at bay. The more trauma we’ve experienced, the more extreme some of our parts will be, however, understanding the workings of our inner system can help us access the compassion and clarity necessary to heal past wounds, and have more choice in how to respond (rather than impulsively react) to the challenges and complexities in our present life.
According to Dr. Richard Schwartz, the developer of the IFS model, every human being is characterised by a system of: inner protective parts (Managers and Firefighters) that manage our interactions with the world and defend against the underlying pain of wounded inner parts (known as Exiles). The inner system is led by a core Self.
In IFS we believe that despite getting pushed into extreme roles as a response to stress or trauma and having negative impact on the system, all parts have good intentions and are trying their best to keep pain at bay. The more trauma we’ve experienced, the more extreme some of our parts will be, however, understanding the workings of our inner system can help us access the compassion and clarity necessary to heal past wounds, and have more choice in how to respond (rather than impulsively react) to the challenges and complexities in our present life.
According to Dr. Richard Schwartz, the developer of the IFS model, every human being is characterised by a system of: inner protective parts (Managers and Firefighters) that manage our interactions with the world and defend against the underlying pain of wounded inner parts (known as Exiles). The inner system is led by a core Self.
- Managers: Their role is to prevent wounds and vulnerability being triggered. Our managers are a really important part of our system, and we definitely need them around as hey often run our lives and are very dutiful, responsible and proactive. They create stability and encourage improvement, while attempting to keep us in control of situations and relationships.. However, sometimes they take on extreme roles and this can be detrimental to our wellbeing. When this happens, they are often unappreciated. T When in their extreme roles Managers can be controlling, obsessive, manipulating, hyper-critical, contemptuous, hostile, unemotional, detached, perfectionist, blaming/shaming, highly over-responsible or chronically self-sacrificing. Their motto is 'Never again'.
- Firefighters: While managers are proactive, FFs are reactive. In their most positive role, FFs try to balance manager's energy by promoting rest, fun, excitement and pleasure in someone's lives. However, when emotional pain and wounds are triggered, firefighters respond by numbing, distracting, deflecting or soothing through impulsive behaviours, such as substance abuse, sexual ‘acting out,’ gambling, chaotic spending, disordered eating, self-harming and in extreme cases suicide. In their extreme roles, the firefighters' motto is 'Whatever it takes', as such they are often misunderstood and rejected, both internally and externally. Firefighters may sometimes use pain or symptoms as a reactive strategy to get us out of trouble – e.g. a sudden migraine or other extreme symptom that comes on suddenly and distracts us from emotional pain. Extreme Firefighters often are in conflict with Managers in what we can recognise as inner polarisations.
- Exiles : They don't have a role as such, rather they carry memories unresolved pain and embody our vulnerability, sensitivity, open-hardheartedness and innocence and are often very young. Exiles absorb the energy in the relational field and carry memories of un-integrated, painful events which develop core negative beliefs, feelings and sensations (called burdens in IFS language). They are vulnerable and hold feelings that are uncomfortable to feel -loneliness, abandonment, unloved, worthlessness, shamefulness, rejected, out of control, terror, panic, humiliation, rejection, guilt, victimised; unforgiven or unforgivable. Exiles are not the burdens they carry, and they are core to our full humanity.
- Self : Self is extremely important in the IFS model, and a big goal of IFS therapy is to increase access and connection to ‘Self energy’ within the system. Self is the YOU who is not a part and is the natural leader of our systems and occupies the seat of Consciousness. No matter what happened to us, Self is a deep and undamaged resource and has the capacity for: Calm, Connectedness, Courage, Creativity, Compassion, Curiosity, Confidence and Clarity. In a healthy system Self can be a caring leader and we can feel a combination of those qualities. But if our protectors are very active they can block Self, like clouds blocking the sun. Then we can get caught in patterns of being driven by dominant and powerful protectors, who sometimes fight with one another for control (see polarizations), which then only increases our stress.
Healing with IFS therapyThe goals of IFS therapy are:
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