Wholeness is not achieved by cutting off a portion of one’s being, but integration of the contraries. -C.G. Jung
IFS Internal Family Systems
The Internal Family Systems (IFS) model offers a powerful and effective approach to achieving a state of inner calm, clarity, and compassion—often referred to as qualities of the “Self.” It is the qualities of the Self where healing and connection happen. In IFS, the role of the therapist is to build a relationship between the client and their parts.
Once individuals access more of their own Self energy, they can begin to reduce anxiety, compulsive behaviors, and address underlying feelings of vulnerability, inadequacy, and overwhelm. When approached with curiosity, patience, and respect, these inner parts respond positively— letting go of past pain and or painful beliefs from past experiences that have been internalized and extreme roles to return to their natural state of being.
IFS categorizes internal parts into three main roles: Managers, Firefighters, and Exiles.
Managers
These parts are typically responsible for managing our everyday routines. They tend to be effective planners and organizers, with a strong focus on productivity. One of their main roles is to protect our more sensitive or suppressed parts by preventing emotional distress. These parts keep us occupied and distracted as a form of protection. While they serve an important function, they often reflect younger aspects of ourselves that may be exhausted and overburdened. Their efforts are usually aimed at helping us feel accepted, appreciated, good enough, and significant. “Examples”
Exiles
These parts of us are often younger and carry deep emotions like pain, fear, and shame—usually rooted in early life experiences. They're referred to as "Exiles" because they've been pushed out of our everyday awareness. Many people worry that connecting with these parts will be too emotionally intense. However, Exiles actually hold valuable gifts for our internal system. They often bear the emotional weight so that other parts can function and keep going. When we help them let go of the heavy burdens they carry, they become free to express their unique and positive qualities that contribute to our true self.
Firefighters
These parts often cause us to act on impulse and in extreme ways. Firefighters are typically activated when an Exiled part is stirred up or triggered. Their main purpose is to protect you from the intense emotional pain carried by the Exiles, even if their methods are harmful or risky. They may lead us to engage in behaviors like substance use, overspending, disordered eating, rage, self-harm, or even suicidal thoughts. However, when we take the time to understand and work with them, these parts can transform into powerful allies. They carry qualities like resilience, determination, creativity, and strength. IFS perspective on suicide
Self
The Self isn’t just another part of you—it’s the core of who you truly are. It represents your most grounded, compassionate, and wise inner presence. This essence remains untouched by past trauma or pain. It’s your spiritual foundation and an inner strength you can always rely on. A defining quality of the Self is that, no matter what hardships or emotional wounds you face, it remains whole and unshaken. The Self responds to all aspects of your inner and outer world with compassion, confidence, courage, creativity, connection, calmness, clarity, and curiosity.
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The IFS model believes “Parts are not the burdens they carry”
Our goal is never to get rid of parts. We need all our parts. They help us to function in life. Our goal is to help parts release their burdens, allow them to step away from their extreme and rigid roles, and to free them to function in their more natural states. In turn, this leads to more harmonious interactions with the rest of the system.
IFS is an evidenced based practice. It has been shown to be effective for improving emotional and mental health and well-being as well as reducing or eliminating symptoms of phobias, panic, anxiety, substance use, depression, trauma, and certain physical ailments.