INTERNAL FAMILY SYSTEMS
Internal Family Systems is a somatic, evidence-based model of psychotherapy that focuses on creating a healing relationship between our Larger Self and the different parts (sub personalities) inside all of us. It is a non-pathologizing view of the human psyche that provides support for everything from complex trauma to spiritual isolation. IFS is also an enriching and innovative philosophy that invites both the practitioner and client to enter into a self-aware relationship with each other and themselves. Founded by family therapist Richard Schwartz, Ph.D., IFS combines a somatic and Gestalt approach to personal development with life-lasting results.
What is Parts Work?
Parts work, another term for IFS, focuses on the concept of an undamaged core Self that is the essence of who we are, and the different types of sub-personalities are parts that live within each person in addition to the Self. Parts work teaches us to see the different thoughts, feelings, and sensations inside ourselves as belonging to these parts. They can be various ages, genders, and races; and have different roles and beliefs depending on when they showed up in our lives and what purpose they serve. They are often polarized with one another and that polarization can cause inner conflict.
Sometimes our parts carry burdens that are inherited from genetics, family members, the larger society, or even past lives; while other times their burdens are a result of varying degrees of traumatic experiences and attempts at self-protection. Our parts can be healed and better managed by the Self using the three goals of IFS:
When our parts are unburdened from painful memories, sensations, and beliefs, they offer us tremendous creativity, resourcefulness, and uniqueness.
There are three types of parts:
Managers are the proactive parts of us that most people know and see. Their job is to manage how we show up in the world and prevent us from feeling emotions or creating experiences that bring us pain. Often the way they do their job creates pain in an attempt to prevent it. Examples of managers might be: an inner critic, a people-pleaser, a team-player, a parent, a professional, a teacher, or an intellectual.
Firefighters are the parts of us that react when we are in pain. They immediately try to put out the flames of our emotions by either flooding us with more intense sensations and/or emotions, or by disconnecting us from what we're feeling by shutting down or disassociating. Often the way firefighters do their job creates more pain in an attempt to react to it. Examples of firefighters might be: an addict, a lover, a binge-eater, a fighter, a loner, a sleeper, or an avoider.
Exiles are the parts of us that managers and firefighters are trying to prevent us from feeling. They are the parts of us that carry unwanted thoughts, memories, sensations, and emotions. Their role is to carry the pain of what other parts don't want to experience. Examples of exiles might be: criticized child, humiliated friend, shamed student, bullied kid, neglected toddler, or unlovable outcast.
Sometimes our parts carry burdens that are inherited from genetics, family members, the larger society, or even past lives; while other times their burdens are a result of varying degrees of traumatic experiences and attempts at self-protection. Our parts can be healed and better managed by the Self using the three goals of IFS:
- Free the parts from their extreme or dysfunctional roles.
- Restore trust in the Self.
- Harmonize the Self and the parts so that they are able to work as a team with the Self in charge.
When our parts are unburdened from painful memories, sensations, and beliefs, they offer us tremendous creativity, resourcefulness, and uniqueness.
There are three types of parts:
Managers are the proactive parts of us that most people know and see. Their job is to manage how we show up in the world and prevent us from feeling emotions or creating experiences that bring us pain. Often the way they do their job creates pain in an attempt to prevent it. Examples of managers might be: an inner critic, a people-pleaser, a team-player, a parent, a professional, a teacher, or an intellectual.
Firefighters are the parts of us that react when we are in pain. They immediately try to put out the flames of our emotions by either flooding us with more intense sensations and/or emotions, or by disconnecting us from what we're feeling by shutting down or disassociating. Often the way firefighters do their job creates more pain in an attempt to react to it. Examples of firefighters might be: an addict, a lover, a binge-eater, a fighter, a loner, a sleeper, or an avoider.
Exiles are the parts of us that managers and firefighters are trying to prevent us from feeling. They are the parts of us that carry unwanted thoughts, memories, sensations, and emotions. Their role is to carry the pain of what other parts don't want to experience. Examples of exiles might be: criticized child, humiliated friend, shamed student, bullied kid, neglected toddler, or unlovable outcast.