What is Internal Family Systems Therapy (IFS)?

Understanding IFS

IFS, or Internal Family Systems Therapy, was developed by psychologist Richard Schwartz. In his work as a therapist, he observed that people had conflicted sub-personalities within them; he began to see these sub-personalities as family members interacting with one another.

IFS is a therapy approach that recognizes and deals with various sub-personalities or “families” within a person's mental system. These sub-personalities consist of wounds and painful emotions, as well as parts that protect from the painful parts.

How Does IFS Work?

IFS includes working together with a therapist to discern and identify your possible sub-personalities/families that make up their internal mental system. Acknowledging these parts leads to understanding your possible suppressed emotions, and figuring out ways to manage internal conflict.

The tools that you can learn in IFS include:

• Visualization Exercises

• Relaxation Exercises

• Journaling

• Charting the relationship between the Self and other internal parts

What Can IFS Help With?

IFS therapy is right for couples, family, and individual therapy; it is made to treat:

• Depression

• Anxiety

• Phobias

• Trauma

• Substance Use

• Panic

• Physical Pain

IFS is not right for those with patients with severe mental illnesses that have aspects of psychosis or paranoia, as describing their illnesses as “parts” could be counterproductive.

How IFS Works:

Within the IFS system, parts tend to play one of three roles:

1. Managers - the protective parts

2. Exiles - the parts that hold hurt, fear, and difficult memories

3. Firefighters - the parts that are activated when there are overwhelming feelings, and aim to stop those difficult emotions

Working together with a therapist can help you identify your different parts through a six-step process:

1. Find - Identify the parts that need attention

2. Focus - Hone in on those parts

3. Flesh - Describe your experience of the part

4. Feel - Allow yourself to experience the feelings regarding this part

5. Befriend - Begin to accept this part

6. Fear - Ask what this part fears

Final Thoughts

Internal Family Systems Therapy is a great tool for those who want to focus and explore the inner workings of their minds and emotions. IFS offers an innovative and powerful way to heal from trauma and emotional or physical pain. By working together with an experienced mental health professional, IFS is able to target and heal parts of the mind effectively and powerfully.

At Collaborative Minds Psychotherapy, we have several adept therapists who have availability to see both adolescents and adults.  Contact us today to schedule a free 15-minute call with our intake coordinator to learn more about our services and to discuss whether or not IFS might be right for you.