What Is Internal Family Systems (IFS) Therapy?
as described by Emily Laurence
IFS therapy was conceptualized by psychotherapist Richard C. Schwartz, PhD, in the 1980s. He introduced the model in 1987 with a scientific paper published in The Family Therapy Networker. In his paper, Dr. Schwartz explains that the brain has different “modules,” or “clusters of related beliefs, feelings and expectations about the world.”
Within parts work therapy, you achieve trauma resolution by recognizing disowned parts and giving these parts a voice. The goal is to help you develop an embodied sense of self that can compassionately hold your emotions, vulnerable sensations, and young parts of self.
One of the biggest reasons that we do not achieve our goals in life (or in therapy) is that we have unresolved conflicts between different parts of ourselves. This isn’t meant to minimize legitimate barriers—such as poverty, illness, lack of social support, or currently living in an unsafe environment—all of which can interfere with healing. However, if you feel stuck or unable to reach your potential despite your hard work, then parts-work therapy might provide valuable insight.
Parts work therapy attends to the conflicts between parts that when left unresolved can sabotage your efforts toward healing. For example, within therapy, there are times when you might be attempting to work through a difficult or traumatic memory. Even though you are ready to heal, there might be a part of you that interferes with the process in an attempt to protect you from vulnerable feelings that feel threatening to your sense of self.
The Three Parts: Managers, Firefighters, Exiles
There are three main parts that exist within every individual: managers, firefighters, and exiles, says Dr. Vechakul:
Exiles
These are the parts of oneself that carry pain or trauma. The manager and firefighter parts try to bury the exiled parts in an effort to prevent pain. It’s important to know that none of the parts are considered “bad;” the goal of IFS therapy isn’t to get rid of any parts but to create balance and ensure none of the parts have an extreme role. If IFS therapy is successful, it will aid in helping each part so those parts can help each other work.
Managers
Manager parts work very hard to preemptively avoid situations that might bring you pain. For example, a perfectionist part might try to get everything right to avoid embarrassment or blame.
Firefighters
Firefighter parts do whatever they can to put out the fire or, in more literal language, minimize feelings of pain, fear or shame from a traumatic experience. For example, a firefighter part might consume alcohol in excess to numb out feelings.
Eight Cs and Five Ps: The Self
In addition to the three parts, another pillar of IFS therapy are the eight Cs and five Ps that make up the self, which are listed below, explains McLendon. “We move in and out of these [five Ps and eight Cs] all day long,” she says. Part of IFS therapy is connecting to the eight Cs and five Ps within oneself to process and work through any unresolved trauma.
8 Cs:
- Confidence
- Calmness
- Creativity
- Clarity
- Curiosity
- Courage
- Compassion
- Connectedness
5 Ps:
- Presence
- Patience
- Perspective
- Persistence
- Playfulness
How Does IFS Therapy Work?
With IFS therapy, the therapist helps the client get to know the three different parts of themself and how they may be driving certain behaviors. With the help of the therapist, the client may see how painful or traumatic events from the past may be creating an imbalance, causing one part or parts to be more dominant. Part of IFS therapy is healing from these traumatic or painful past experiences, explains McLendon and Dr. Vechakul.
“The process of healing the parts can include witnessing the pain, validating feelings, or offering comfort that were needed when the trauma occurred,” says Dr. Vechakul. As the client heals, they can reclaim the eight Cs and five Ps, which can lead to a more balanced and happier life, she explains.
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