In our latest blog series, we have been exploring experiential therapies commonly used at Abide Counseling. This week, we are focusing on the increasingly popular experiential therapy known as Internal Family Systems (IFS).
Developed by Dr. Richard Schwartz in the 1980s, IFS offers a compassion-focused, non-pathologizing perspective on understanding and healing emotional wounds. By exploring the dynamics between different parts of ourselves and witnessing these parts with compassion and curiosity, IFS sets the stage for transformational healing.
Understanding Internal Family Systems Therapy
At its core, Internal Family Systems Therapy posits that each individual is made up of parts. Each part is a distinct aspect of our personality, with its own feelings, thoughts, and behaviors. Sometimes our parts work well together, and sometimes not so much! In addition to these parts, there exists a “Self” at the core of our being. This true Self is loving, gentle, compassionate, and curious.
The premise of IFS is that healing occurs through understanding and integrating these parts under the guidance of the core, compassionate Self. Unlike other therapies that view certain aspects of the psyche as bad or requiring elimination, IFS regards all parts as valuable and attempts to establish harmony and cooperation among them.
Though the idea of having parts may sound strange at first, you likely already use “parts language” in your day to day. For example, “part of me wants to go out with friends, but part of me wants to stay in.” Sound familiar? Referring to our conflicting desires and emotions as parts is a natural way to talk about our inner experience. IFS simply uses this language to further explore and bring peace to our inner world.
Key Principles of Internal Family Systems Therapy
Self-Leadership
One of the main goals of IFS therapy is to help individuals develop Self-leadership, or, in other words, to become their own therapist or healer. Individuals learn to access their true Self and to approach the rest of their internal system from this place. The Self is recognized by 8 “C” qualities: compassion, curiosity, clarity, creativity, calm, confidence, courage, and connectedness.
Parts Work
Therapy involves noticing, identifying, and building relationships with different parts of one’s “internal family.” These parts include:
Protective parts – Parts formed to protect us from harm and pain. These parts can be categorized as Managers or Firefighters:
- Managers are proactive protective parts that exist to prevent the exiled parts from being triggered. Perfectionism and people-pleasing can be examples of managing parts.
- Firefighters are reactive protective parts that exist to put out the “fires” of emotional pain. Drinking, numbing out on your phone, and over-eating can be examples of firefighter parts.
Exiled parts – Parts buried due to traumatic experiences. These parts carry hurt, fear, or shame and are “exiled” by protector parts so that the individual does not have to experience the discomfort it holds.
Unburdening
Through compassionate exploration and dialogue facilitated by the therapist, individuals can release burdens (beliefs or feelings taken on by parts after a traumatic event) leading to healing and integration.
Systemic Perspective
IFS views the mind as a system where all parts interact dynamically. Just as our external family members interact with and influence one another, so too do the parts in our internal world.
Applications and Effectiveness
Internal Family Systems Therapy has been utilized in trauma recovery, anxiety and depression treatment, resolving relationship issues, and personal development. Research and clinical experience suggest that IFS can lead to significant improvements in emotional regulation, interpersonal relationships, and overall well-being.
The effectiveness of IFS lies in empowering individuals to explore their inner worlds with curiosity and compassion. By cultivating a deeper understanding of one’s internal dynamics and practicing deep self-compassion, individuals can experience transformative changes in their lives.
Embracing Holistic Healing
Internal Family Systems Therapy offers a holistic framework that honors the complexity and resilience of the human experience. By integrating diverse aspects of our inner selves rather than pathologizing them, IFS provides a pathway towards healing that is empowering, compassionate, and enduring.
Whether you are navigating personal struggles, seeking to understand your emotional landscape more deeply, or simply curious about innovative therapeutic approaches, exploring Internal Family Systems Therapy can offer profound insights and pathways to inner healing. It invites us to embark on a journey of self-discovery and healing, guided by the wisdom and compassion inherent within us all.
Invitation to Personal Exploration
In conclusion, Internal Family Systems Therapy represents a helpful paradigm shift in therapy—one that celebrates the multiplicity of human experience and offers a transformative path towards wholeness and integration. Approaches like IFS remind us of the profound potential for growth and self-discovery that resides within each of us.
So, whether you’re drawn to explore your own internal family of parts or intrigued by the idea of Self-led healing, consider delving into the rich terrain of Internal Family Systems Therapy at Abide Counseling. It may just illuminate for you a new path towards greater authenticity, resilience, and inner peace.
Curious to learn more about IFS? Check out this video series.
Ready to start working with a counselor at Abide? Contact us today.
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