Explaining IFS Therapy And What It is Used For
There are many different approaches to psychotherapy, and you might be wondering which is right for you. Plenty of therapies treat the same issues, so it can be hard to distinguish between them.
What is Internal Family Systems therapy?
Internal Family Systems (IFS) therapy is an evidence-based form of psychotherapy developed in the ’90s to primarily treat eating disorders. Dr. Richard Schwartz, the therapist who came up with IFS, believes that the mind works similarly to a family. In family therapy, the family unit is seen as a whole entity rather than a group of individual people. The mind is the same—it’s composed of many subpersonalities that work together to create the entire Self. This isn’t the same as dissociative identity disorder (previously known as multiple personality disorder). IFS is a therapeutic approach that doesn’t categorize any parts of someone’s personality as bad or good. Schwartz’s idea is that our minds have natural subdivisions (or parts) that make up the Self and express our identity. These parts create a complex system that interact to make us, us.
The parts and their roles
Managers: Managers control your everyday situations and other parts as needed. They serve as protectors and are influenced by your life experiences.
Exiles: Exiles are burdened by past experiences such as trauma. They hold onto fear, shame, and hurt from early memories. Managers try to suppress exiles from your conscious awareness to protect you from the pain they carry.
Firefighters: Firefighters are activated when exiles come to the surface. To put out the “fire” of intense, painful, and distressing emotions, the firefighter will use any means to preserve the Self. These coping mechanisms can be damaging, such as substance abuse, eating disorders, and self-harm.
Let’s say you’re from a low-income family and were food insecure for a majority of your childhood. The bullying and trauma of those early years caused anxiety and a heightened stress response. The manager pushes those feelings of the exile down as often as possible, but when you’re triggered into remembering your trauma, the firefighter attempts to put out this extreme feeling by abusing alcohol. Through IFS therapy, you’re better able to see how these parts coexist and influence one another.
What does IFS therapy treat?
This therapeutic approach has many uses and is meant to change unhealthy thought patterns and behaviors. Diagnosable mental illnesses IFS therapy can be used to address are:
Anxiety
Substance abuse
Bipolar disorder
Borderline personality disorder
Depression
Phobias
Substance abuse
Eating disorders
What can you expect from an IFS therapy session?
IFS sessions initially take the form of talk therapy as your therapist asks about your Self and polarizing parts. They will ask you to identify your internal parts, the roles they play in your life, and how you feel about them. As your sessions continue, your therapist may ask you to keep a journal, practice mindfulness, center their body in therapy, and lead you through visualization exercises.
The goals of IFS therapy are 1) free your parts from their extreme roles, 2) restore your trust in your Self, and 3) integrate the Self and its parts so they can work together. When you’ve met these goals, you’ll be better able to manage your trauma, daily stressors, and interpersonal relationships.
Is IFS therapy right for you?
IFS therapy is a good option for anyone suffering from a wide range of diagnoses or anyone wanting to understand their negative emotions such as shame or anger. If you’re interested in IFS therapy, you’ll need to find a certified psychotherapist, counselor, or other mental health professional via the IFS Directory.
To find out more about whether IFS therapy can help you manage your life, please reach out to us.
