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 is a highly efficient and effective way to access a state of inner clarity and compassion, commonly referred to as: “Self”, from which self-healing occurs. IFS sees the therapist’s job as helping the client to disentangle themselves from their parts and access the Self.
From the Self, individuals are able to calm and transform their troubling inner voices, manage the critical and anxious chatter, address the compulsive distractions, as well as resolve feelings of vulnerability, inadequacy, and being overwhelmed. These parts of ourselves are surprisingly responsive and resilient when addressed with respect and patience. They readily forsake their inner battles and take on valuable inner roles once they are accepted and witnessed.
IFS divides parts into three categories: Managers, Firefighters, & Exiles.
Managers
These parts usually run the day-to-day operations of our lives. Managers are good planners and organizers and they like to get things done. One of the primary jobs of Managers is to make sure that our vulnerable, exiled parts don’t get upset or feel bad. Managers keep us busy and distracted. They help us, but are often identified as young parts of ourselves that are tired and overwhelmed. They work hard to make sure we are accepted, valued, and important. “Examples”
Exiles
These are often younger parts that carry pain, fear, and shame, usually from our childhood. They’re called Exiles because they have been exiled away from our normal waking consciousness. Most people are afraid that if they contact these parts, they’ll be overwhelmed. Exiles offer gifts to our system. They often hold pain in our system so other parts can move forward. When we help them release the burdens they carry, they are free to share their wonderful qualities that make us who we are.
Firefighters
These parts tend to be impulsive and extreme. Firefighters get activated once an Exiled part has been triggered in some way. They have one goal, which is to distract you from the pain Exiles hold regardless of consequence. These parts can drive us to use substances, spend money, dysfunctional eating, anger, cutting, and suicide. When we work with them, they can become our strongest allies. They have strength, determination, creativity, and power. IFS perspective on suicide
Self
Actually, the Self is not a part. It is the deepest expression of “You”. It is your wisest, most compassionate place inside. It is the place within you that has been untarnished by trauma or wounding. It is your spiritual center and your deepest resource for living life. One of the main aspects of Self is that no matter what traumas or challenging experiences you go through, Self cannot be damaged or even overwhelmed by those experiences. Self offers love, support, and acceptance to all parts.
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.