Internal Family Systems (IFS)

Internal Family Systems (IFS) therapy is a transformative and evidence-based approach to psychotherapy that helps individuals understand and heal their inner emotional world. Developed by Dr. Richard Schwartz in the 1980s, IFS has gained popularity for its unique method of addressing the various “parts” within a person that influence thoughts, emotions, and behaviours. In this article, we’ll explore what IFS therapy is, how it works, and what to expect during sessions, while maintaining a warm, supportive, and authoritative tone.

What is IFS Therapy?

IFS therapy is based on the concept that the mind is naturally subdivided into a number of different parts, each with its own perspective and qualities. These parts often interact within the internal system, much like members of a family. The goal of IFS therapy is to help individuals achieve a harmonious balance among their parts, potentially leading to greater self-awareness and emotional well-being.

Key Components of IFS:

  • Parts: Different aspects of the self that hold various feelings, beliefs, and memories. These can include Exiles, Managers, and Firefighters.
  • Self: The core, undamaged essence of a person that is characterised by qualities such as calmness, curiosity, compassion, and confidence.
  • Internal System: The dynamic and interactive relationship between the Self and the parts.

How Does IFS Therapy Work?

IFS therapy involves a collaborative process between the therapist and the client to identify and understand the different parts within the client’s internal system. The therapy sessions are designed to help clients access their Self and facilitate healing and integration of their parts.

1. Identifying Parts: The therapist helps the client identify and get to know their parts, including their roles and functions.
2. Accessing the Self: The client is guided to access their Self, which is the core part of their being that can provide leadership and healing to their internal system.
3. Understanding Parts: Through dialogue and exploration, the client learns about the intentions and needs of their parts, often uncovering past experiences that have shaped these parts.
4. Healing Exiles: Exiles are parts that carry the burden of painful emotions and memories. The therapist helps the client to compassionately engage with these parts, potentially leading to healing and release of these burdens.
5. Harmonising the System: The client works to create a more balanced and harmonious internal system, where parts work together under the guidance of the Self.

What to Expect During IFS Sessions

IFS sessions typically last between 60 and 90 minutes. During these sessions, clients are encouraged to engage in a process of self-exploration and dialogue with their parts. The therapist facilitates this process, providing support and guidance as needed.

Steps in an IFS Session:

1. Check-In: The session begins with a check-in to understand the client’s current state and any immediate concerns.
2. Focusing: The client is guided to focus inwardly, noticing sensations, emotions, or thoughts that arise.
3. Identifying Parts: The therapist helps the client identify which parts are active and encourages a dialogue with these parts.
4. Accessing the Self: The client is supported in accessing their Self to interact with their parts from a place of compassion and curiosity.
5. Healing and Integration: The therapist assists the client in addressing the needs of their parts, facilitating healing and integration within the internal system.
6. Closure: The session ends with techniques to ensure the client feels grounded and supported.

The Potential Benefits of IFS Therapy

IFS therapy may offer numerous benefits for individuals seeking to understand and heal their internal emotional world:

  • Increased Self-Awareness: Clients may gain a deeper understanding of their internal parts and how these parts influence their thoughts, emotions, and behaviours.
  • Emotional Healing: IFS may help to heal past traumas and emotional wounds, leading to a more balanced and harmonious internal system.
  • Improved Relationships: By understanding and harmonising their internal system, clients may improve their relationships with others.
  • Enhanced Self-Compassion: IFS fosters a compassionate relationship with oneself, promoting greater self-acceptance and love.
  • Personal Growth: Clients may experience personal growth and transformation as they integrate and heal their parts.

IFS Therapy: A Safe and Potentially Effective Approach

IFS therapy is considered a safe approach for individuals dealing with a variety of mental health conditions, including trauma, anxiety, depression, and relationship issues. It is important to work with a certified IFS therapist who has undergone specialised training to ensure the best possible outcomes.

Finding an IFS Trained Therapist

Internal Family Systems (IFS) therapy offers a unique approach to understanding and healing the inner emotional world. By recognising and harmonising the different parts within oneself, individuals may achieve greater self-awareness, emotional healing, and personal growth. If you are considering IFS therapy, know that you are taking a courageous step towards a potentially healthier and more fulfilling life. A qualified IFS therapist can guide you through this journey with compassion and expertise.

Remember, healing is a process, and seeking help is a sign of strength. IFS therapy might be the key to unlocking a more harmonious and integrated self.

If you have any questions or would like to learn more about IFS therapy, we have a number of IFS trained therapists who can help – give us a call on 1300 830 552 or send an email enquiry to be matched with a therapist near you.