A brief history.
Internal Family Systems (IFS) therapy was developed in the1980s by Dr. Richard Schwartz, a family therapist who initially worked with systems theory in family therapy. The creation of IFS was influenced by Schwartz's experiences and observations while working with clients who exhibited complex emotional challenges. He noticed that many clients would describe their feelings in terms of different parts or aspects of themselves,
which led him to explore the concept of internal multiplicity.
During his work, Schwartz recognized that these internalparts often had distinct voices, intentions, and emotions. He saw that clients could engage with these parts in a way that helped them understand their motivations and histories, ultimately leading to healing. This realization prompted Schwartz to develop a structured approach that would allow individuals to explore their internal family dynamics safely and compassionately.
One of the key foundations of IFS is the notion thateveryone possesses a "Self," a core aspect of their identity that embodies qualities such as calmness, compassion, and curiosity. Schwartz believed that when individuals were connected to their Self, they could better understand and heal their internal parts. By promoting a relationship of trust and empathy between the Self and the various parts, IFS helps individuals navigate their internal conflicts, leading to greater emotional well-being and psychological health.
Since its inception, IFS has garnered attention within thefields of psychology and therapy and has been integrated into various therapeutic practices. It is known for its effectiveness in treating trauma, anxiety, depression, and other emotional difficulties, and it has been embraced by many therapists and clients as a powerful tool for self-discovery and healing.
What is Internal Family Systems (IFS), a deeper dive.
At its heart, IFS is based on the idea that our minds arecomposed of different parts, much like a family. Each part has its own thoughts, feelings, and roles. These parts develop in response to our life experiences, especially during challenging times or trauma. IFS encourages us to recognize and interact with these parts, fostering a sense of internal harmony.
The Self
In IFS, we define the Self as the core of our being. It'sthe compassionate, wise, and grounded part of us that can lead and guide the other parts. The Self is our true essence, always present and capable of nurturing all the other parts, even those that might seem difficult or problematic.
Meet the Exiles
Some of our parts, known as Exiles, carry the burdens ofpast traumas and painful experiences. These parts often hold onto feelings of sadness, shame, or fear, and may be locked away in the depths of our psyche to protect us from further pain. While they may seem challenging or negative, it’s crucial to understand that Exiles are not “bad.” They are simply trying to protect us by retreating from the world to avoid further hurt.
When we engage with our Exiles in therapy, we create a safespace for them to express their feelings. Through this process, we can begin to heal the wounds they carry, allowing them to reintegrate into our lives with newfound strength and resilience.
The Protectors
In contrast to the Exiles, we have Protectors, which can bethought of as our internal defense mechanisms. Protectors arise to shield us from the pain and vulnerability associated with our Exiles. They might manifest as critical voices, perfectionism, or even avoidance behaviors. These parts are incredibly valuable because they’ve taken on the tough job of keeping us safe.
Protectors are the parts of you that step in to shield yourexiled parts from pain. They can take on various roles, such as the Manager,which tries to control your environment and behaviors to prevent any triggers, or the Firefighter, which acts impulsively to distract you fromemotional pain (often through behaviors like binge eating or substance use).
While their intentions are protective, their methods can sometimes lead to unhealthy patterns. IFS therapy helps you understand these protectors better, allowing you to appreciate their contributions while guiding them toward healthier ways of functioning.
The IFS Experience in Therapy
Engaging in IFS therapy is a transformative journey. In atypical session, your therapist will guide you to identify the different parts of yourself. You might start by focusing on a specific issue or feeling, and as you explore it, you’ll learn to recognize the parts involved. This exploration is often facilitated through visualization or dialoguing with your parts.
As you connect with these parts, your therapist willencourage you to listen to their stories and validate their feelings. You’ll learn to approach your exiles with compassion, allowing them to express their pain in a safe environment. This process can bring about profound healing, as you acknowledge the experiences that have shaped you.
Importantly, this work is never rushed. IFS honors the paceat which your system is ready to engage. As you become more familiar with your parts, you’ll notice shifts in your internal landscape—an increased sense of harmony and understanding among your different selves. You may find that you are able to respond to life’s challenges with more groundedness and clarity, led by your Self rather than being driven by your reactive parts.
No Bad Parts: A Key Principle
One of the most freeing concepts in IFS is the idea thatthere are no bad parts. Every part has a role and a reason for being. Even the parts that seem destructive at first glance have a protective intention. For example, the part that criticizes you may be trying to motivate you to do better or to avoid failure. By shifting your perspective and recognizing the positive intentions behind every part, you can begin to cultivate a more
compassionate inner dialogue.
Conclusion
Internal Family Systems is a powerful therapeutic approachthat invites you to embrace all aspects of yourself. It encourages self-exploration and healing through understanding, compassion, and dialogue.
Additional Resources:
- The IFS Institute
- No Bad Parts. Richard Schwartz, 2021.
- A guided meditation led by Richard Schwartz
If you are interested in IFS therapy, consider booking a session with one of our IFS Informed therapists:
Disclaimer: The content contained in this post is for informational/educational purposes only. It is not intended to be a substitute for professional advice, consultation, diagnosis, or treatment. Please seek the advice of your qualified mental healthcare provider in your area with any personal questions you may have.
Aspen Psychology Group is accepting clients at this time, Alberta residents can book an appointment here. Also, PsychologyToday.com is a great resource for finding a mental health professional in your area.