If you stay up to date on therapy TikTok, or frequently peruse the self-help section at Barnes & Noble, you've possibly heard of Internal Family Systems (IFS). Maybe you've got a sense of what it is, maybe you're brand new to it. Let's jump in to see what it really is.
Created by Richard Schwartz in the 1980s, IFS is a therapy approach that views the mind as a system of interconnected sub-personalities or "parts" that make up an individual's inner world. The goal of IFS is to help people access and harmonize these various parts which promotes inner peace and self-leadership. IFS is often used to treat anxiety, depression, and post-traumatic stress. It emphasizes self-compassion, curiosity and understanding (rather than criticism or judgment) to create personal growth and clarity.
Some people question if IFS is more of a "woo woo" approach, but it actually has been studied and deemed an evidence-based practice for the treatment of various mental health issues. It can even have an impact on chronic pain conditions.
IFS suggests that we have various parts inside with different roles and functions. There is the Self, protectors, firefighters and exiles.
The Self is your core, wise, compassionate essence. It is quieter, curious and seeks understanding.
Protectors are parts that keep you safe from pain (including emotional pain, negative consequences, or even physical pain). Sometimes these parts can be controlling, strict, or rigid, but they are there to protect you. Think of the part of yourself that checks the clock every few minutes to avoid being late to work in the morning. This could also be a part that looks at the nutrition label to make sure a certain food is healthy, or is sure to wash hands thoroughly to avoid getting sick. These parts may be very conscious of their behavior around others to avoid upsetting someone or creating conflict. Overall, these parts are trying to help you, but can be overbearing in their own way.
Firefighters are parts that do whatever they can to keep you from feeling pain, these parts may cause more trouble for you as they don't care what it takes to get the "fire" put out. For some people, these parts can go to extreme lengths to avoid pain. Drugs or drinking, overworking, compulsive spending, and extreme avoidance can be some things that firefighters do. It's important to remember that even though these behaviors are problematic, the part itself is not "bad", it really wants to protect you from pain.
Exiles are the part of us that we have tried to squash or get rid of. They normally hold a great deal of pain, shame, and hurt and we don't want them around. These are the parts of us that the firefighters and protectors attempt to keep at bay. IFS says that we need to give these parts space to be understood and healed.
IFS can be a powerful tool for introspection and healing on a deep level. Seeking out a therapist who can incorporate this approach may amplify the positive results of therapy. For a more thorough understanding on IFS, check out Richard Schwartz's book, "No Bad Parts".
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