Internal Family Systems Therapy

IFS works through various processes to help individuals access their core self for healing and balance their sub-personalities or parts. According to the IFS theory, the parts of the internal mind have three main roles or functions:

Managers

Managers are the parts tasked with overseeing day-to-day activities and interactions. They function as the stewards of your emotional well-being, often working to avoid situations that might cause pain or vulnerability. These parts are often involved in planning, judging, problem-solving, and handling other organizational tasks. 

Firefighters

When emotional distress² breaks through the defenses built by Managers, Firefighters take action. Their role is to douse the emotional "fire" as quickly as possible. They tend to resort to immediate, often impulsive, actions that temporarily relieve distress, such as substance use, binge eating, or other forms of escapism. 

Exiles

Exiles are the parts of the psyche that hold onto emotional pain, often originating from past trauma or difficult experiences. These are the parts that Managers and Firefighters work to protect you from. Exiles often carry deep-seated emotions like shame, guilt, sadness, or anger, often linked to early life events. These parts are generally suppressed or isolated to keep their burden from overwhelming you. 

The Self is an innate part of every individual that consists of eight C’s:

• Compassion
• Creativity
• Courage
• Calmness
• Clarity
• Connectedness
• Curiosity
• Confidence

In internal family systems therapy, the core Self also includes five P’s:

• Presence
• Patience
• Perspective
• Persistence
• Playfulness

At the core of IFS therapy is recognizing different parts of the Self to identify and heal deep emotional wounds that can affect daily life. By accepting the sub-personalities, individuals may be able to achieve a healthier and more balanced mental state.

For those struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

When starting IFS therapy, you can expect to explore and better understand your mental system. During therapy sessions, you may work through the six F’s:

• Find: The first step is to identify which parts of your mind or body are calling for attention. This sets the stage for a deeper exploration.
• Focus: Once a part is identified, the next step is to focus on it. Being mindful of this part may help you engage more deeply in the therapeutic process.
• Flesh: In this stage, you give substance to the part by describing it and sharing the experience of it. This makes the part more understandable and relatable.
• Feel: Next, you can delve into your emotional response toward this identified part. This may help you understand the emotions that this part triggers in you.
• BeFriend: At this point, you express curiosity about the part and acknowledge its existence. Accepting the part as a piece of your mental landscape can be key to understanding it better.
• Fear: Finally, you can inquire into this part's fears and what it would be afraid of if its role in your life were to change. This may help uncover the underlying concerns that guide the part's behavior.

With these steps, IFS therapy provides a structured approach to integrating the different parts of your mind. Throughout the IFS therapy process, you can expect a supportive environment where you can openly explore your inner family system. During regular sessions, a therapist may encourage gradual personal growth and a stronger sense of self-awareness.

While each person's experience with IFS therapy may differ, you may choose to prepare for the sessions by being open to self-reflection and ready to engage with inner turmoil. In addition, communication with the therapist can be key to addressing any concerns or specific needs that arise. That way, the therapist can provide a more tailored and effective approach to the therapy process.

IFS therapy may benefit a wide range of individuals facing various mental health challenges. Some groups of people who may find IFS therapy useful include: 

• People experiencing anxiety: Individuals living with anxiety can use IFS to explore underlying fears.
• Individuals living with depression: IFS may help in identifying parts of the mind that carry sadness or hopelessness.
• Trauma survivors: The IFS approach may help people understand and heal parts that hold traumatic memories.
• People living with eating disorders: IFS may help explore parts of the mind that drive unhealthy eating behaviors.
• Individuals with substance use challenges: This type of therapy may help identify parts that resort to substance use for coping.
• Individuals with phobias: IFS therapy may be beneficial for those looking to understand the underlying fears and parts that trigger specific phobias.³
• People with chronic physical health conditions: Individuals facing ongoing physical health challenges may use IFS to explore the emotional and psychological aspects of their conditions.

In addition to mental health challenges, such as anxiety, depression, and trauma, IFS may be useful for overall well-being and emotional health. For example, individuals experiencing increased distress from general life challenges could benefit from IFS therapy.  

While IFS therapy has broad applications, it may not be an appropriate fit for everyone. Identifying various parts of the inner mental system could potentially worsen symptoms of certain mental health conditions. People with severe mental illnesses, such as psychosis, paranoia, or schizophrenia, might not benefit from this therapeutic approach. 

There are several main goals of IFS therapy that can help support mental health and overall well-being. A therapist working with IFS might focus on several areas to reach these goals. The goals of therapy may include:

Achieving balance within the internal system

One of the main goals of IFS therapy is to establish a balanced and harmonious relationship among the various parts of your internal system. This balance may help lay the groundwork for improved mental health and emotional well-being. This state of balance may also promote more productive interactions between the parts and the core Self.

Strengthening the core Self for leadership

Another common goal of IFS therapy is to identify and strengthen the core Self to effectively lead the internal system. The Self is considered the innate center of an individual, distinct from the various parts. Empowering the Self may enable it to act as a compassionate and wise leader to guide more constructive behavior.

Ensuring that the Self leads while respecting input from parts

Once the Self is in a leadership role, various parts can contribute their perspectives but also respect the Self's ultimate decision-making authority. This dynamic can promote collaboration within the internal system. While the parts can have valuable input, they defer to the leadership of the Self for final decisions.

Recognizing the positive intentions of all parts

IFS therapy recognizes that each part within an individual has positive intentions. By recognizing the constructive potential of the parts, IFS therapy offers a roadmap for them to change their roles and behaviors for the better. This can lead to a more harmonious mental system where every part, under the guidance of the Self, contributes to a person’s well-being.

IFS therapy is an evidence-based form of therapy that has been evaluated by various research studies for different mental health problems. One study evaluated IFS therapy for posttraumatic stress disorder (PTSD). The results found that participants who received IFS treatment showed significant improvements in PTSD symptoms. The study concluded that IFS may be a promising treatment for PTSD in adults who have experienced childhood trauma.

Another study compared IFS with traditional treatments, such as cognitive-behavioral therapy (CBT) and interpersonal psychotherapy (IPT), for depressive symptoms in college women. The results showed decreased depressive symptoms in both the IFS and traditional treatment groups, which suggests that IFS could be an effective alternative treatment.

Current research indicates this approach may be an effective treatment option for individuals with various mental health disorders. However, more research is needed to fully understand the broader applications of IFS therapy.