Internal Family Systems (IFS) Therapy is a transformational approach to understanding the mind and its many parts. Although the word “family” can be found in the name, IFS is a therapeutic modality used mostly with individuals and couples. The “family” comes from how all of the parts of us exist within their own system and relate to one another.

Defining “Parts”

“Parts” is how we refer to different sub-personalities that exist within everyone. The existence of different parts is highly adaptive in that these parts carry memories, beliefs, thoughts, and feelings. When we are talking about parts, we are personifying the brain’s capacity to compartmentalize, to develop schemas, and to utilize implicit memory to move through the world in an effective and efficient way.

• Exiled Parts: These are the parts that carry deep emotional wounds. They often feel very vulnerable and are kept tucked away and guarded by protective parts. Often, these are also younger parts, or parts that were wounded at a young age and who remain stuck at that time in space.

• Protective Parts: These parts take on a variety of roles in order to keep exiled parts safe. They may be perfectionistic parts, anxious parts, critical parts, or even reactive or destructive parts.

• The “Self:” The self is how we conceptualize a core capacity to be present, compassionate, curious, calm, centered, etc. It is often the energy that we call on to work with protective parts and ultimately to tend to exiled parts.

Goals of IFS Therapy

The primary goal of IFS therapy is to help individuals understand their inner world, develop a relationship with the parts of themselves, “unburden” parts that have had to take on extreme roles of self-protection, and offer healing to vulnerable, wounded parts.

Pillars of IFS Therapy

• Everyone has parts, and parts are adaptive

• Everyone has access to core consciousness or “Self-Energy”

• There are no “bad parts” meaning every part serves the purpose of ultimately keeping you safe and connected in some way

Techniques Used in IFS Therapy

• Parts Mapping: Identifying parts of your system and how you experience them through mindfulness

• Exploration of Protectors: Exploring the history of protective parts through internal dialogues to better understand them and how they got their roles

• Unburdening Exiled Parts: Using guided imagery to be present with vulnerable parts and offer healing and corrective experiences

• Integration: Continuing to relate to your internal system in a way that is predictable and allows for parts to rebuild trust with self

Overall

IFS Therapy is a valuable tool in the treatment of trauma due to its compassionate, nonjudgmental, nonpathologizing approach to healing.

It also serves as an anti-oppressive approach as the therapist is a guide, but the wisdom and insights come from the client. This alone creates more safety in that therapists are less likely to project their own agendas and biases onto clients.

It is an orientation to your own experiences that can be utilized throughout life to relate to yourself and in turn relate to others far beyond your time in the therapy room.