What is IFS Therapy?
The following description includes the visual art created to communicate and express the creative work of IFS
The Internal Family Systems (IFS) model is a highly efficient and effective way to access a state of inner clarity and compassion, commonly referred to as: “Self”, from which self-healing occurs. IFS assumes that the human mind is, as all other complex systems, made up of subsystems that work to protect the individual and survive effectively. IFS sees the therapist’s job as helping the client to disentangle themselves from their parts and access the Self in order to facilitate an ongoing healing relationship with their parts and "unburden" the system from false, unhelpful beliefs. Below is a description of the basic assumptions of IFS Therapy. You certainly do not need to know any of this to get started, but in case you are curious...
(The IFS Institute website has a wealth of information here https://ifs-institute.com)
"The Self"
The resource we all have within ourselves
Right under our distressing ways of being there’s a version of us that has amazing capacity and care. Unlocking that capacity and care, and using it in our healing work, is what IFS therapy is all about. An IFS therapist teaches you how to become your own therapist, your own healer. by putting you in contact with a somewhat hidden potential self, what you might think of as your best self or deeper self right from the beginning, without taking years to develop.
Getting in touch with that deeper part of ourselves is so invaluable and is an amazing part of the IFS model. In other words, it doesn’t just undo a disorder and help us come to function at a baseline, it goes beyond that to this really resourced state.
"Exiles"
The younger parts of us that hold burdens
These are often younger parts that carry pain, fear, and shame, usually from our childhood. They’re called Exiles because they have been exiled away from our normal waking consciousness. Most people are afraid that if they contact these parts, they’ll be overwhelmed. Exiles offer gifts to our system. They often hold pain in our system so other parts can move forward. When we help them release the burdens they carry, they are free to share their wonderful qualities that make us who we are.
"Burdens"
The painful beliefs, stories and memories
Our goal is never to get rid of parts. We need all our parts. They help us to function in life. Our goal is to help parts release their burdens, allow them to step away from their extreme and rigid roles, and to free them to function in their more natural states. In turn, this leads to more harmonious interactions with the rest of the system.
Burdens are not self created but rather learned. We pick them up from the messages we received from our families and our culture. We all carry burdens and IFS therapy can you discover how these burdens are uniquely showing up in your system and to help them to be released.
"Protector Parts"
The parts who are trying to help us to survive
Generally speaking, our protectors can be classified in two categories by the roles they carry in our system.
"Managers"
protector parts that prevent pain
These parts usually run the day-to-day operations of our lives. Managers are good planners and organizers and they like to get things done. One of the primary jobs of Managers is to make sure that our vulnerable, exiled parts don’t get upset or feel bad. Managers keep us busy and distracted. They help us, but are often identified as young parts of ourselves that are tired and overwhelmed. They work hard to make sure we are accepted, valued, and important.
"Firefighters"
protector parts that escape pain
These parts tend to be impulsive and extreme. Firefighters get activated once an Exiled part has been triggered in some way. They have one goal, which is to distract you from the pain Exiles hold regardless of consequence. These parts can drive us to use substances, spend money, dysfunctional eating, anger, cutting, and suicide. When we work with them, they can become our strongest allies. They have strength, determination, creativity, and power.