Internal Family Systems
Internal Family Systems (IFS) is a type of therapeutic approach created by Richard Schwartz. Have you ever said something like, “A part of me is so sad about this, but another part of me feels a little relieved.” If so, you understand the concept of IFS!
IFS looks at the mind as multiple instead of singular. We all have parts of us that hold different beliefs, feelings, desires, roles, and experiences. The parts inside of us often interact just as an actual family would. They have disagreements and alliances. Living life and experiencing trauma or difficult life experiences can force parts into extreme roles.
Maybe you have a people-pleaser part, an anxious part, or depressed part that can feel overpowering. The goal of IFS is to liberate parts from their extreme roles so balance can be restored in your system. In order to do this, your therapist will help you understand your parts from a place of loving acceptance (your Self) rather than frustration or criticism (parts).
It is not necessary to know all about IFS before engaging in IFS therapy. But if you have a part that likes to research, feel free to check out the IFS website to learn more: https://ifs-institute.com/
Kelsey Kuehn’s IFS experience
→Level 2 trained, Level 3 to be completed in Novemeber
→Engages in her own personal IFS therapy
→Attends regular individual and group IFS consultation
→Working toward IFS Certification
→Completed “Supporting Self-Leadership with Obsessive-Compulsive Systems”
IFS Key Terms
Self
The essence of a person - their deepest center. The Self acts a wise leader that is able to heal and lead a person’s inner system.
Characterized by qualities like: Curiosity, Compassion, Calm, Confidence, Connectedness, Creativity, Clarity, and Choice.
Managers
Protective parts that work diligently to keep a person feeling secure. They do this by controlling people, events, and other parts of a person’s system. They carry burdens of responsibility for keeping life together and worry that giving up control will lead to grim outcomes.
Examples: Caretakers, Perfectionists, Inner Critics, Planners, Intellectualizers
Firefighters
Protective parts who react quickly. They aim to calm activated exiles or distract from the pain. Firefighters pour water on the perceived flames.
Examples: Substance Misuse or Abuse, Binging, Overspending, Dissociating, Self-injury
Exiles
Parts that are pushed deep down in a person’s system, usually out of consciousness. They have often been rejected or traumatized and hold deep wounds. Sometimes they become extreme so they can finally be heard. They are young, childlike, and often frozen in time.