What is Internal Family Systems (IFS)
What is Internal Family System (IFS)
Written by: Janine ChengPublished on October 2, 2024At Atlas, we specialize in the use of Internal Family Systems (IFS) to support our patients through a wide range of issues.
Let’s discuss what IFS is and how we might use it to support you in your path towards wellness.
Developed by Dr. Richard Schwartz in the 1980s, IFS is built on the idea that the mind is made up of multiple "parts," each with its own unique perspective, emotions, and desires. These parts can be thought of as inner voices that influence how we think, feel, and behave. Some of these parts are protective, while others may carry pain or trauma from past experiences. The core principle of IFS is that healing occurs when we develop a compassionate relationship with these parts and integrate them in a balanced and harmonious way.
What is Internal Family Systems (IFS)?
At the heart of IFS therapy is the concept that every person is made up of distinct "parts"—inner voices that interact within the internal "family" system. These parts are typically categorized into three main types:
Exiles: Parts that carry painful emotions, memories, or experiences, often related to trauma or neglect. Exiles are typically hidden away in an attempt to protect you from overwhelming feelings.
Managers: Protective parts that help you function in daily life by managing emotions and behavior. They work to prevent the exiles from being triggered and cause distress.
Firefighters: These parts become activated when the exiles' pain surfaces, and they often respond with impulsive, extreme behaviors (such as substance abuse or dissociation) to distract from the emotional turmoil.
IFS also puts forth the idea of the Self—the inner leader that is calm, compassionate, and centered. The Self can help you connect with your parts, understand their needs, and guide them toward healing. IFS encourages fostering a compassionate, non-judgmental relationship with these parts, as well as promoting integration and harmony.
How IFS Therapy Supports Healing
IFS works by helping to understand and address internal dynamics, ultimately leading to healing. Through greater awareness of internal parts, their perspectives and roles, greater internal harmony can be achieved and new, more adaptive coping skills can be developed.
Healing Trauma
IFS is especially beneficial for people dealing with trauma. Exposure to traumatic events often leads to parts of the self dissociating from related pain, seeking refuge in maladaptive coping or taking on traits that simulate feelings of power and control. Some of these parts may be in conflict with one another. We may have conflicted feelings towards these parts. IFS can help to understand how these inner voices have reacted to the self-fracturing experience of trauma exposure. By acknowledging the needs and fears of these parts, IFS promotes healing at a deep emotional level.
Improving Emotional Regulation
Many people struggle with emotional dysregulation, where feelings can become overwhelming or uncontrollable. IFS provides a framework to identify the underlying parts responsible for these emotional states, allowing your to regain a sense of agency and balance.
Enhancing Self-Compassion
IFS encourages an empathetic and understanding approach to inner parts, rather than one of judgment. This way of engaging with parts-even ones that create internal and external conflict-helps build self-compassion, which can have a profound impact on improving self-esteem and reducing negative self-talk. We learn that we cannot heal parts with harsh judgement (this creates further fracturing) but with curiosity and compassion.
Resolving Inner Conflict
Internal conflicts often manifest as contradictory thoughts or emotions. IFS helps you work through these conflicts by facilitating dialogue between the different parts, leading to greater inner harmony and clarity.
What the Research Says About the Effectiveness of IFS
IFS has gained increasing recognition in the mental health field due to its promising results. A growing body of research supports its effectiveness in treating a wide range of mental health conditions, including trauma, anxiety, depression, and dissociative disorders.
Trauma and PTSD
Research has shown that IFS is effective in the treatment of trauma and PTSD. A study published in the Journal of Trauma & Dissociation in 2015 indicated that early results suggest IFS leads to significant reductions in trauma-related symptoms, including dissociation, anxiety, and depression (Schwartz et al., 2015). The researchers noted that IFS facilitated the healing of both conscious and unconscious memories, allowing individuals to reconnect with their core self and resolve deep emotional wounds.
Another study in Psychiatry Research (2018) found that IFS significantly reduced PTSD symptoms in a sample of war veterans, highlighting its potential as a trauma-informed therapeutic approach (Laddis et al., 2018).
Self-Compassion and Emotional Regulation
IFS has also been found to increase self-compassion and improve emotional regulation. A study published in Psychotherapy Research (2016) demonstrated that individuals who engaged in IFS therapy showed significant improvements in self-compassion, self-acceptance, and emotional regulation (Schnyder et al., 2016). These findings are particularly important for individuals struggling with emotional dysregulation, a symptom commonly found in borderline personality disorder (BPD) or complex trauma.
General Mental Health
IFS has been applied to a range of mental health conditions, including depression, anxiety, and eating disorders. In a study published in Journal of Clinical Psychology (2013), IFS was found to be effective in treating individuals with eating disorders, helping them address the underlying emotional issues contributing to disordered eating behaviors (Morrison et al., 2013). A review of IFS in Journal of Marital and Family Therapy (2020) also suggested that IFS was effective in reducing symptoms of depression and anxiety and improving relationship functioning, suggesting its utility not just in individual therapy, but in couples and family therapy settings (Mead et al., 2020).
Why Choose IFS Therapy?
IFS therapy offers a unique, holistic approach to healing by integrating multiple aspects of the self. Instead of focusing on eliminating symptoms, IFS aims to heal the root causes of emotional distress by fostering connection, compassion, and understanding within the network of inner parts. This method provides a roadmap for long-term emotional resilience and well-being, helping individuals reclaim their lives from patterns of self-sabotage and unresolved trauma.
Citations
Schwartz, R. C., et al. (2015). Internal Family Systems Therapy and Trauma: A Comprehensive Model for Healing. Journal of Trauma & Dissociation, 16(3), 267-279.
Laddis, A., et al. (2018). Internal Family Systems Therapy and Its Effectiveness with Veterans with PTSD. Psychiatry Research, 265, 363-368.
Schnyder, U., et al. (2016). The Role of Self-Compassion in IFS Therapy: Improving Emotional Regulation in Trauma Survivors. Psychotherapy Research, 26(1), 12-26.
Morrison, L., et al. (2013). IFS and Eating Disorders: Exploring the Role of Parts in Food and Body Image Issues. Journal of Clinical Psychology, 69(9), 1022-1031.
Mead, D., et al. (2020). IFS for Depression and Anxiety: A Review of Clinical Applications and Outcomes. Journal of Marital and Family Therapy, 46(2), 317-328.
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