IFS (Internal Family Systems) is a therapy model that uses a systems approach to understand our inner worlds. It allows us to go much deeper than other models to not only gain deeper understanding, but deeper healing. A major difference in IFS than some other parts models is the use of the Self. IFS believes that all of us have a core Self that holds confidence, calm, compassion, courage, creativity, clarity, curiosity, and connectedness. Involving our Self in therapy allows for more healing and goes beyond many types of therapy. IFS sessions often look different than other therapy sessions and invite clients to go inside. IFS can be used in both individual and relationship therapy.

From the IFS Institute:

“IFS is a transformative tool that conceives every human being as a system of protective and wounded inner parts lead by a core Self. We believe the mind is naturally multiple and that is a good thing. Just like members of a family, inner parts are forced from their valuable states into extreme roles within us. Self is in everyone. It can’t be damaged. It knows how to heal. 

IFS is frequently used as an evidence-based psychotherapy, helping people heal by accessing and healing their protective and wounded inner parts. IFS creates inner and outer connectedness by helping people first access their Self and, from that core, come to understand and heal their parts.”

IFS Wheel to represent the parts in relationship to the Self

Managers

  • often viewed as the first line of defense

  • aim to meet life’s responsibilities

  • monitor self-image

  • offer reminders about cultural/societal norms

  • prevent vulnerability

  • Common Examples: perfectionism, control, restrictive, performative, shutdown, creating a wall, judgemental (towards self or others), expecting the worst, rational/logical

Firefighters

  • reactive parts that are trying to put out emotional fires

  • often show up when the firefighter is concerned the system is feeling too much/too fast

  • often not liked/polarised with other parts of the system, other people around them, and societally

  • also trying really hard to be helpful but through trauma takes on an extreme role

  • Common Examples: binge eating, binge watching TV, alcohol/substance use, sex/masturbation, porn, suicidality, self-harm, etc.

Exiles

  • often not what first presents

  • does not have a job within the system

  • often younger/more vulnerable parts that are being protected

  • can hold onto full memories, fragments, shadows, etc.

  • may be hidden from the person, partner(s), and/or practitioner

Self

  • “In IFS, the key to mental balance and harmony is to access our seat of consciousness, which we call the Self” (Schwartz and Sweezy, p. 43, 2020)

  • we are all born with a Self and it does not leave us

  • when we cannot access the Self, we are blended with our parts/our parts are unable to make space for the Self

  • qualities of the Self are referred to as the 8 C’s (calmness, curiosity, clarity, compassion, confidence, creativity, courage, connectedness