internal family systems (IFS)
This therapy has changed my life.
IFS in an innovative and effective approach to therapy that is making waves in the therapy world and calming the storms in our inner worlds. Internal Family Systems (IFS) is an innovative therapy model that focuses on an individual’s inner family of “parts”—the different aspects of the self ,feelings, beliefs, and behaviors. This unique approach to psychotherapy was developed by Richard Schwartz and has been found to be highly effective in addressing issues like anxiety, depression, trauma, and addiction.
At its core, IFS is about understanding that each of our “parts” have their own needs, thoughts, and feelings. We begin to look at the
”voices in our head” or big emotions or strong or subtle behavior patters and ask “what is this part protecting me from? What is it afraid for me to feel? What is the pain behind this voice/behavior?”
IFS leads us to recognize the unique qualities of each part, the conflicts and tensions between them, the age and expression they became stuck, and how they interact to shape our overall mental health. IFS recognizes that we have an internal system of parts, and that each part has its own value, purpose, and was developed with the intention of trying to help us or keep us safe.
This perspective can help us become more aware of our internal dynamics and better understand how we can work with our parts to find balance, harmony, and self-compassion. One of the key benefits of IFS is that it allows us to reconnect with our true self, or the “Self” part of the system. The “Self” part of IFS is the part that can observe and accept all of the other parts. It's the most mature, grounded, confident, and compassionate version of ourselves. We also call this part of us our CORE SELF.
Our Core Self is compassionate and non-judgmental and can help to create space for the other parts to be heard and understood. By connecting with our “Self” part, we can better recognize and accept their internal struggles, as well as find ways to effectively manage them. Overall, IFS is a powerful and effective approach that can help us find a deeper understanding of emotions and behaviors which leads to integration, maturity, and reduction of symptoms.
IFS can be a great addition to any therapeutic process and can help us to find more peace and self-acceptance. I use IFS ideas, procedures, and themes in almost every session and I also enjoy integrating EMDR/ Bilateral Stimulation to deepen the experience.
I have been doing this style of therapy for 2 years in my own work and also devouring trainings and books about it as I have seen the ways it helps us integrate and mature.
Here’s a link to my favorite IFS book: