What Is Internal Family Systems Therapy?
The Origins and Growth of IFS
Internal Family Systems Therapy (IFS therapy) has been around since the 1980’s, and has become increasingly popular in recent years because of its compassionate, non-judgemental approach to emotional healing. The model, developed by Dr. Richard Schwartz, is now widely used within the broader field of family systems therapy and individual psychotherapy.
Non-Pathologizing Approach of IFS
Internal Family Systems therapy suggests that we all have different “parts” within us, different feelings, thoughts, or inner voices that shape how we experience the world. By learning to notice and understand these parts, we can begin to relate to ourselves with greater awareness and kindness.
Understanding Internal Parts in IFS
What Are Internal Parts or Lines of Thought?
Within the internal family system, IFS establishes that we all have internal parts, or more simply, lines of thought. These IFS parts each have their own perspective, role, and intention within the internal system.
Everyday Examples of Internal Conflict
A very simple example of this concept is if part of you wants to stay in and read a book for the evening, but another part of you would prefer to go out with friends and socialize; these are two distinct IFS parts in your mind that have different opinions about what you should do. Often in these situations, we feel internal conflict since our parts disagree on what we prefer.
Internal Conflict and Emotional Distress
Anxious Parts and Fear of Losing Control
For an example associated with symptoms that may prompt one to seek IFS therapy, a person may have a part that behaves anxiously because that part is afraid of losing control.
How Anxiety and Rumination Develop in IFS
When this part makes itself known through symptoms such as racing thoughts, rumination, and panic, another part jumps in and asserts that we shouldn’t have these thoughts and symptoms, and so we need to make them go away within the internal family systems model.
The Role of Parts That Try to Suppress Symptoms
Some of us instinctively try to push away uncomfortable feelings like anxiety or sadness. Their goal is to protect us, but in doing so, they often hide or suppress emotions instead of addressing them. This can give temporary relief, but over time, it may keep the feelings stuck. Having an understanding of these parts helps us work with them, rather than against them, for healthier emotional balance.
Internal Family Systems vs. Cognitive Behavioral Therapy (CBT)
How CBT Approaches Anxious Thoughts
With an approach like CBT, we might align with the part that wants to push the anxiety away, perhaps through practicing identifying and challenging the negative thought patterns associated with the anxious part.
How IFS Takes a Different Approach
However, with IFS, we take a different approach that reflects the principles of the internal family systems therapy model.
Curiosity and Compassion Toward Symptomatic Parts
We work on cultivating curiosity and compassion for a part that may be causing us to struggle with difficult symptoms, such as this anxious part, moving towards an understanding that this part may be trying to protect us in some way within the IFS system, often based on a response to a difficult event or relationship that we may have experienced in the past.
Trauma, Attachment, and Protective Roles
How Trauma and Attachment Insecurity Affect the Internal System
IFS maintains that when we experience the pain of relational attachment insecurity or trauma, our systems are designed in a way that parts of us take on extreme roles to protect us within the internal family systems model.
Extreme Roles Taken on by Protective Parts
These extreme roles manifest as depression or anxiety, among many others, and are understood as protective strategies within internal family systems therapy.
Anxiety and Depression as Adaptive Strategies
IFS views all symptoms as adaptive and worthy of exploration, and through this exploration, our relationship with our parts, and therefore ourselves, can begin to shift within the internal family system.
Core Principles of Internal Family Systems
Who IFS Therapy Helps
Internal Family Systems Therapy can be especially helpful for adults who experience anxiety or persistent rumination, trauma or attachment-related wounds, chronic self-criticism, or a sense of emotional overwhelm that feels difficult to manage.
IFS is also well-suited for individuals who struggle with regulating intense emotions or feel internally conflicted by competing thoughts and feelings. By approaching these experiences with curiosity and compassion rather than judgment, IFS helps individuals understand their internal world and move toward greater balance and emotional relief.
The Concept of a Plural Mind
A few ways in which IFS therapy differs from other modalities are that it assumes that we have a plural mind, in that we are all made up of different parts that IFS further categorizes as parts within the IFS system.
Why IFS Is a Non-Pathologizing Therapy
Second, Internal Family Systems Therapy is non-pathologizing. What this means is that anxious or depressed parts, for instance, are not seen as parts that we must eliminate, stop, or change with force or will, but as survival strategies within the internal family systems model.
How Parts Change Without Disappearing
Our IFS parts do not “go away,” but they are capable of shifting their behavior through interaction with one another and greater understanding within the internal system.
The Role of the Self in Internal Family Systems
Parts vs. the Self
IFS is also similar in some ways to other modalities found within family systems therapy, while maintaining its own distinct approach.
The Self and Its Non-Judgmental Nature
The founder of Internal Family Systems therapy, Dr. Richard Schwartz, observed over many years of working with clients that everyone has an element of themselves that is different in nature from parts, in that it lacks strong agendas or opinions, and is reliably non-judgmental towards parts. He refers to this as our Self.
Comparison Between the Self and DBT’s Wise Mind
It resembles DBT therapy in that it assumes that we all have an aspect of our minds that is not a part, or what is referred to as “Wise Mind” in DBT, a concept that aligns closely with the Self in IFS.
Mindfulness and Somatic Awareness in IFS
Understanding Anxious Parts From Their Perspective
Internal Family Systems therapy techniques also use components of mindfulness and somatic awareness to reorient the relationships we have with our parts within the internal family system.
Exploring Fears, Motivations, and Past Experiences
For instance, instead of using coping skills to manage anxious thoughts or using techniques to attempt to change our thoughts, IFS therapy seeks to understand, from the direct point of view of the part of us that is anxious, what the underlying fear, assumptions, motivators, or difficult experiences are.
Shifting Relationships With Thoughts Instead of Controlling Them
Through this exploration, our relationship with our parts, and therefore ourselves, can begin to shift within the IFS system.
Why Internal Family Systems Is an Experiential Therapy
Understanding IFS Through Direct Experience
One of the trickiest aspects of Internal Family Systems Therapy is that it is experiential in nature, and therefore somewhat difficult to understand until you are able to work with a therapist who is trained in the internal family systems model.
The Importance of Working With a Trained IFS Therapist
Experiencing IFS therapy for yourself with a trained therapist is the best way to understand the modality.
Therapist Training and Personal Parts Work
Therapists who complete the multi-level training offered by an IFS institute are steeped in practicing the IFS system with one another, with their teachers, and are strongly encouraged to continue the work with their own parts.
Client Experiences and Emotional Relief With IFS
Relief From No Longer Fighting Internal Thoughts
However, there is often immense relief felt by clients when they realize that they no longer need to attempt to directly change, push away, or admonish thought patterns that are typically considered by other modalities to be unhelpful, unhealthy, or pathological within the internal family systems model.
How Compassion Leads to Natural Shifts in Parts
Instead, through cultivating understanding, curiosity, and ultimately compassion, these thought patterns (IFS parts) naturally begin to shift.
Recognizing the Protective Intentions of Parts
Often, those who receive Internal Family Systems therapy begin to realize that although the parts in question historically may have brought discomfort, their intentions were always protective and caring.
Conclusion: Healing and Growth Through Internal Family Systems
Understanding the Mind as Naturally Made of Parts
The beauty of the internal family system is that once we begin to explore these internal thought differences as distinct parts, it becomes apparent that this is the way our minds are structured.
Deepening Self-Understanding Through IFS Therapy
IFS therapy can be a great means for deepening your understanding of yourself and allowing for further growth, healing, and ultimately, feeling better.
Experiencing IFS as a Path to Healing and Transformation
Ultimately, when we can shift our relationship with ourselves through Internal Family Systems Therapy, our relationship with others, and the way we relate to the world, can begin to transform.
Internal Family Systems Therapy offers a compassionate way to understand yourself and heal emotional distress. If you’re interested in exploring IFS with a trained therapist, Insight Psychological Group is here to help.
FAQs
What is Internal Family Systems Therapy (IFS)?
Internal Family Systems Therapy is an evidence-based psychotherapy approach that helps individuals understand and heal different “parts” of their inner experience through compassion, curiosity, and self-leadership.
What mental health issues does IFS help with?
IFS is commonly used to treat anxiety, depression, trauma, attachment issues, emotional regulation difficulties, and chronic self-criticism.
How is IFS different from CBT?
While CBT focuses on changing thoughts and behaviors, IFS works by understanding the protective role of internal parts and transforming the relationship with them rather than trying to eliminate symptoms.
What are “parts” in Internal Family Systems Therapy?
Parts are different internal experiences or patterns of thought that serve protective or adaptive roles within a person’s internal system.
What is the “Self” in IFS therapy?
The Self is a calm, compassionate, and non-judgmental core aspect of a person that helps lead healing and balance within the internal system.
Is Internal Family Systems Therapy evidence-based?
Yes. IFS is supported by growing research and is recognized as an evidence-based approach for trauma and emotional healing.
How do I know if IFS therapy is right for me?
IFS may be a good fit if you experience internal conflict, anxiety, trauma-related symptoms, emotional overwhelm, or persistent self-criticism and are interested in a compassionate, non-judgmental approach to healing.
