Internal Family Systems (IFS)
Internal Family Systems (IFS) is a non-pathologizing approach to psychotherapy that emphasizes the natural multiplicity of the mind. It views the mind as a family of different sub-personalities or "parts" led by a core "Self." IFS aims to help clients bolster the “Self”, which is the innate presence within each person that is the pure essence of who they are. It is inherently good and whole, and cannot be broken or corrupted. When a person is Self-led, their system is balanced and all parts are acting in harmony with one another.
Being in Self is characterized by the 8 C’s of self-energy: Curiosity, Calm, Clarity, Connectedness, Confidence, Courage, Creativity, and Compassion.
We are born with multiplicity, meaning there are various aspects or parts of us. By living in the world, experiencing relationships with different people, and by experiencing scary, harmful, or overwhelming events, parts develop their own beliefs, thoughts, and feelings about those experiences. All parts act from a place of positive intention. When a part feels threatened and doesn’t trust the Self, they act out to try and protect the system. Because Parts are often stuck in time or polarized with one another, they behaviours they elicit are extreme or out of sync with reality.
There are 3 broad categories of Parts:
Exiles: parts that carry the most extreme memories and feelings, and often the youngest parts in the system
Managers: proactive protectors of the system; goals include keeping the system stable and being prepared
Firefighters: reactive protectors of the system that step in with extreme behaviours (like anger, or numbing) when exiles break through.
The goal of IFS therapy is to help the client access their Self and befriend their managers and firefights. Then, in Self, the goal is for the client to access exiled parts and heal them through the unburdening process, in which the therapist helps the core Self of the client witness and release extreme roles and painful memories. The ultimate goal of IFS is to increase the client’s access to Self so that they can be more Self-led.