What Is Internal Family Systems Therapy?
Introduction
A therapeutic approach that has become popularized recently is called Internal Family Systems Therapy (IFS). It's therapy that helps people understand their thoughts and feelings better. Developed by Dr. Richard Schwartz, IFS is all about looking inside ourselves to discover different parts of our personality. These parts can be like different characters within us, each with its own feelings and thoughts. Let's explore what IFS is and how it can help us.
The Basics of IFS
Internal Family Systems Therapy is based on the idea that we all have various parts within us. These parts are like different pieces of our personality. There are three main types of parts in IFS:
Managers: These parts help us manage our lives. They want to keep us in control and make sure things go well. Sometimes, they can be too critical or demanding, but they mean well. They want to protect us.
Firefighters: When things get tough, firefighters come to the rescue. They try to put out emotional fires by doing things like overeating, using substances, or even harming themselves.
Exiles: These are the vulnerable parts of us. They hold painful emotions and memories we'd rather forget. Managers and firefighters work hard to keep these feelings hidden. But healing can only happen when we face and work through these emotions.
The IFS Process
To make IFS work, you need to:
Get to Know Your Parts: The first step is to recognize and understand your different internal parts. You might need help from a therapist to do this effectively.
Build a Relationship with Your Parts: The key to IFS is building a good relationship with each part. This means acknowledging their existence and understanding why they're there. It's all about trust and safety within yourself.
Heal the Exiles: With trust in place, you can start working with the Exiles – the parts that carry painful emotions. This means facing and processing the hurtful emotions linked to past traumas.
Help Managers and Firefighters: These parts are doing their best to protect you. In IFS, you guide them to be more balanced and flexible in their roles.
The Benefits of IFS
Holistic Healing: IFS focuses on your whole self, recognizing that every part of you has a purpose and can be positive.
Empowerment: IFS empowers you to become your own healer, giving you tools to understand and manage your inner world better.
Emotion Control: IFS helps you handle your emotions in healthier ways, reducing impulsive or self-destructive behaviors.
Harmony and Unity: As you work with your internal parts, they can learn to work together, creating a sense of balance and unity within yourself.
Conclusion
Internal Family Systems Therapy is a unique therapy approach that promotes understanding, compassion, and healing. By learning about the different parts of yourself and working with them in a kind and non-judgmental way, IFS can help you on your journey to personal growth and emotional well-being. It's a way to discover yourself, be kinder to yourself, and find harmony within.
Mendel Toron, LCSW, CCTP, EMDR is a licensed therapist in Aventura, Florida specializing in IFS and trauma therapy for adults and teens. To book a free consultation click on the link below.