Internal Family Systems, or IFS, is an evidence-based approach to therapy that helps you explore your inner world with compassion and develop a better understanding of the different “Parts” of yourself. Developed by Dr. Richard Schwartz, IFS is grounded in the belief that we all have a core Self, who is a calm, wise, and compassionate inner presence. Alongside the Self includes the many internal Parts that each play a role in how we navigate life.
Sometimes, these Parts can feel in conflict. One Part might push you to be productive, while another Part feels anxious or overwhelmed. IFS helps you listen to these Parts with curiosity rather than judgment, uncovering their deeper needs and intentions. The goal isn’t to eliminate or banish these Parts, but to help them feel heard, supported, and integrated.
IFS therapy involves exploring the following:
- Identifying and understanding Parts: We begin by noticing and naming the different Parts of you that show up, such as Protectors who try to prevent pain and Exiles who carry wounds or traumatic memories.
Connecting with your Self: As you learn to relate to these Parts from a grounded and compassionate place (i.e., your Self), space opens up for healing and in turn your Parts begin to trust you in the healing process.
Healing and Unburdening: Through guided exploration, we work together to connect to the Self in order to listen to and to help Parts let go of painful beliefs, emotions, or past experiences they may be carrying. This helps the Parts take on their naturally intended roles. The goal is to heal wounded Parts and reduce the burden they carry.
Integration: As Parts Unburden, they begin to take on their naturally intended roles and work together in harmony, thus leading to more internal balance, resilience, clarity, confidence, and ease.
IFS also functions under the following assumptions:
It’s the natural state of the mind to be multiple.
Everyone has a Self. The Self cannot be damaged and it knows how to heal.
Parts are forced into roles they don’t like or were not intended to take on due to trauma or impactful experiences.
There are no bad Parts and Parts have good intentions (even when we don’t think they are being hopeful!).
Our Parts form a complex system of interactions internally.
IFS and EMDR therapies can be used together. While working through the EMDR Phases, Parts may present and have worries about resolving the trauma. It’s important to work with a trained clinician in BOTH modalities.
If you are curious to learn more about EMDR, IFS-informed EMDR, or are interested in beginning your EMDR/IFS-informed EMDR therapy journey, please reach out to me via the Contact Me page on my website. You can also learn more about EMDR as well as additional EMDR therapists in your area by visiting the EMDR International Association’s website here. You can learn more about IFS by visiting the IFS Institute’s website here.
Reminder: these blog posts are meant to be purely educational and/or entertainment tools and do NOT replace psychotherapy and/or other medically necessary treatments.