Internal Family Systems (IFS)

What is IFS?

Many of us have unhealthy ways of being in the world that developed out of necessity when we were young and did the best we could. Parts of us took over to manage challenging situations and now they have morphed into unhealthy patterns. This could shows up as an inner critic, that negative voice with an ongoing commentary that makes you feel bad about yourself. Unhealthy patterns of addiction or self-sabotage can also be driven by our parts. It is normal to have many parts of ourselves, but we want them to be able to function in a healthy manner.

In this model, developed by Richard Schwartz, we are all seen to have a core, undamaged essential self that is compassionate, calm, curious, connected, confident, courageous, creative, and clear, but these qualities become clouded by other parts that take over. If you feel those qualities don’t describe you, then you probably are blended with a part that has you believe its negative thoughts. The fact is there are no bad parts; they are all trying to protect you and your vulnerable feelings. Everyone can benefit from an IFS approach in varying degrees. With IFS therapy, you can free up the parts from their negativity and center the core self, which knows how to heal when given the chance.

The core self is like the conductor of a symphony who is in charge and knows how to create beautiful music. The parts are the instruments, and if the core self hasn’t been centered, the parts can take over and create cacophony. IFS allows the conductor to come back to take charge.

I have found this approach to be effective whether or not people are interested in it. It builds harmony among the parts of yourself and allows your best self to shine.