IFS Therapy: What Is It?
Maybe you’ve heard about Internal Family Systems (IFS) therapy and you’re curious about this approach to treatment. At first glance, it can seem like this form of counseling involves analyzing your family dynamics, but this is a misconception. IFS therapy involves exploring, identifying, and eventually addressing different “parts” or “families” within your individual mental system. These parts include wounded aspects of your personality, painful feelings like shame or guilt, and parts that have developed to “protect you” from those pains.
On the surface, this can all sound a little confusing! But this mode of therapy can be a highly effective treatment for a wide variety of mental health conditions. Let’s explore the ins and outs of IFS therapy.
The Basics of IFS Therapy
IFS therapy is centered on uncovering the different parts of yourself, which can be considered internal sub-personalities. These parts often “conflict” with one another, especially with your core Self. Discovering and caring for your core Self is an essential aspect of IFS therapy.
The Self is the competent, self-assured, and compassionate person who exists at your core. However, you may be disconnected from the Self because of the conflicting dynamics between your parts, which keep you from achieving internal harmony. Through IFS, you’ll focus on healing your wounded parts so that you can achieve balance and let your Self shine through.
What Role Do the “Parts” Play in Your Life?
How do these “parts” or sub-personalities really function in your life? It might help to learn a few examples. Parts can generally be categorized as “Managers,” “Exiles,” or “Firefighters.” Managers aim to protect you by controlling your environment, emotions, and responsibilities, while exiles represent shame, fear, and related memories from your younger years. Meanwhile, exiles can activate firefighter parts, which try to reduce those painful feelings in any way they can.
For example, a Manager might be the part of you that functions at work and tries to hold back Exiles, which could be symptoms of trauma as a result of childhood abuse or emotional neglect. The resulting Firefighter could be an unhealthy coping mechanism, like addiction, self-harm, or gambling. Despite these parts, your true Self remains. Traits like confidence, creativity, courage, connectedness with others, and other positive qualities are indicative of your true Self’s presence.
What Is the Goal of IFS Therapy?
During IFS therapy, your counselor will help you name your parts, understand how they affect your life and sense of who you are, and gain a sense of balance so that your parts can work in tandem with your Self. It’s important to note that your therapist will also help you see that no parts are truly “bad” parts. They all aim to fulfill specific emotional needs. Ideally, this will help you find freedom from the internal discord you’ve been experiencing. Over time, you’ll be able to regain trust in your Self.
Who Benefits from IFS Therapy?
IFS therapy can be helpful for people with depression, anxiety, trauma, and phobias. It is also often beneficial for people trying to overcome substance abuse.
What Are IFS Therapy Sessions Like?
Throughout sessions, your therapist will guide you as you determine which parts need attention, describe your experiences with these parts, and explore how you really feel about them. When you’re ready, your therapist will help you in getting curious about the parts in question and understanding the purpose they’ve tried to serve, including protecting you from pain and sorrow. Finally, you’ll delve into what this part “fears,” and what might happen if you released this part from playing an “extreme” role.
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Are you curious about IFS therapy? Talking to a counselor can help you learn more. Reach out to us to discuss your options for booking an IFS or trauma therapy session.