What is IFS?

Internal Family Systems, developed by psychologist Richard Schwartz in the 1980s, is a transformative approach that views each individual as a system composed of protective and wounded inner parts, all guided by a core Self. It recognizes the natural multiplicity of the mind and values this diversity. Similar to members of a family, inner parts often become entrenched in extreme roles within us, losing access to their valuable qualities. On the other hand, the Self is present in every individual, undamaged and possessing the inherent ability to promote healing.

How does IFS work?

IFS facilitates healing by identifying, accessing, and resolving protective and wounded inner parts. It fosters a sense of inner and outer connectedness by assisting individuals in first connecting with their core Self and then comprehending and healing their various parts. 

According to the IFS model, parts frequently assume three primary roles:

Managers: These are protective parts that work to control a person's environment and manage emotions and tasks to navigate daily life effectively.

Exiles: Exiles are parts that hold the pain, fear, or shame resulting from early experiences. They carry the burden of difficult emotions and memories associated with those experiences. Managers strive to keep exiles contained and hidden from conscious awareness to prevent distress and pain.

Firefighters: When exiles generate overwhelming, painful, or threatening emotions, firefighters are activated. Their purpose is to inhibit these challenging emotions by any means necessary, such as engaging in substance use or binge eating.

Initially, the client is guided to access the Self. The Self then develops a trusting relationship with the Protector(s), understanding their positive intentions. With permission from the Protector, the client can access the Exile(s) and explore the childhood incidents or relationships that contribute to their burdens. The Exile is then supported in releasing its burdens, and subsequently, the Protector can let go of its protective role and assume a healthier function.

Who can IFS help?

IFS is well suited for individuals with a history of trauma or dissociation, those seeking a more profound sense of who they are, as well as anxiety, depression, relationship difficulties, self-esteem issues, and stress management. It provides a framework for understanding and healing the underlying emotional dynamics contributing to these challenges. 

References: IFS Institute, Dr. Tori Olds, Dr. Richard Schwartz, Psychology Today

Marcus Berley is a Self Space Seattle therapist who works with high-achieving people who want to access the deeper areas of their lived experience, including individuals who struggle to fully enjoy their success and couples who struggle to address conflict and cultivate a more intimate connection.