Internal Family Systems: a brief overview

Internal Family Systems, or IFS, is a type of therapy that has been gaining a lot of popularity in recent years. Developed by Dr. Richard C. Schwartz, it diverges from traditional, talk-based modalities in that its basic premise is that we that we all have multiplicity of mind. This essentially means we have different “parts” or “sub-personalities” that operate in our lives. 

IFS categories these parts as Managers, Firefighters and Exiles:

Managers - These are parts that help us manage day-to-day life. They are controllers and planners and have a pro-active and preventative role. Examples include people-pleasers, perfectionists and inner-critics.

Firefighters – Parts that distract and soothe, they are impulsive and reactive and don't consider the consequences of their actions. Examples include binge drinkers/eaters, other addictive and compulsive parts, ‘ragers’ and self-harmers.

Exiles - Parts that have been deeply hurt, they carry the emotional wounds and negative core beliefs, which IFS refers to as burdens. Examples are shame, fear, abandonment, rejection, betrayal, beliefs of not being good enough, a failure or being broken. Exiles are the parts that the Managers and Firefighters try to protect, to keep out of awareness because of the pain they hold. 

Central to all of this is what IFS refers to as Self-Energy, which is our true essence, who we are at the core - our soul. Self-Energy can be recognised as embodying the following 8 C and 5 P qualities: Curiosity, Compassion, Connectedness, Clarity, Creativity, Courage, Calm, Confidence, and Perspective, Presence, Play, Persistence, Patience. 

IFS therapy is non-pathologising as it helps you to get to know all your parts - as all parts of you are welcome and are of value. IFS therapy shows you how to get in touch and be in your Self-Energy as it is this essence characterised by the 8Cs and 5Ps that brings about psychological relief and change in your inner world.