What is Internal Family Systems (IFS) Therapy?

Internal Family Systems (IFS) is a transformative, evidence-based approach to psychotherapy that identifies and addresses multiple sub-personalities—or "parts"—within each person’s mental system. Developed by psychologist Richard Schwartz, IFS moves away from the idea of a mono-mind and instead views the psyche as an internal family.

These sub-personalities consist of wounded parts carrying painful emotions like shame or anger, and protective parts that try to shield the individual from that pain. When these parts are in conflict with each other or the core Self, it creates mental discord. IFS focuses on healing these wounded parts and restoring internal harmony by changing the dynamics between your parts and your Self.

How the IFS Model Works: Understanding Your "Parts"

According to the IFS model, our internal parts generally play three common roles to help us cope with the world and survive trauma:

• Managers: These are proactive protective parts. Their job is to keep you "in control" of your daily life by managing your surroundings and emotions to prevent any social triggers or emotional pain.
• Exiles: These parts hold the hurt, fear, or shame from early traumatic experiences. Managers work tirelessly to keep Exiles suppressed and hidden from your conscious awareness to avoid re-experiencing that intense distress.
• Firefighters: These are reactive protectors. When an Exile’s painful emotions break through the Managers' defenses, Firefighters rush in to "put out the fire" by any means necessary—often through impulsive behaviors like substance use, binge eating, or dissociation.

Example: An Exile may carry the weight of childhood neglect. A Manager might try to suppress this by making the person a high-achieving perfectionist. If that person faces a setback and the pain of the Exile surfaces, a Firefighter might react with an alcohol binge to numb the overwhelming feeling.

The Core Self: The 8 Cs and 5 Ps

IFS posits that beneath all these parts is a genuine, undamaged Self. This Self is the seat of consciousness and the natural leader of the internal system. Therapists help patients access the Self by looking for the "8 Cs" and "5 Ps":

The 8 Cs of Self-Leadership

1. Confidence
2. Calmness
3. Creativity
4. Clarity
5. Curiosity
6. Courage
7. Compassion
8. Connectedness

The 5 Ps of Self-Leadership

1. Presence
2. Patience
3. Perspective
4. Persistence
5. Playfulness

What to Expect in an IFS Session

IFS is a form of talk therapy where you work with a practitioner to identify and understand your internal system. Once you identify a part, the therapist helps you acknowledge your feelings toward it, learn its positive intent, and ultimately release the burdens it carries. This process often follows the 6 Fs:

1. Find: Identify the part in or around your body.
2. Focus: Give the part your full attention.
3. Flesh: Describe the part’s appearance or "vibe."
4. Feel: Explore how you feel toward this part.
5. Befriend: Express curiosity and learn why it does its job.
6. Fear: Ask what the part is afraid would happen if it stopped its current role.

The Three Goals of IFS

The undamaged core Self is the essence of who you are. Through IFS, parts can be healed and managed by achieving three primary goals:

1. Free parts from the extreme roles they were forced into by past trauma.
2. Restore trust in the Core Self as the internal leader.
3. Coordinate and harmonize the Self and the parts so they work together as a collaborative team.