Understanding Internal Family Systems (IFS) Therapy: A Powerful Tool for Trauma Work

As a therapy office that specializes in trauma work, one of the most effective approaches we use is Internal Family Systems (IFS) therapy. Developed by Dr. Richard Schwartz in the 1980s, IFS is a transformative and empowering therapeutic model that has proven to be particularly effective for trauma work.

What is Internal Family Systems (IFS)?

Internal Family Systems (IFS) is a modality in psychotherapy that views the mind as composed of multiple sub-personalities or "parts," each with its own unique perspective, feelings, and roles. According to IFS, everyone has a core Self that is calm, curious, compassionate, and confident. This Self can and should lead the internal system. However, when trauma occurs, it can cause some parts to take on extreme roles to protect the individual, leading to internal conflict and distress.

How is IFS Utilized in Therapy?

In IFS therapy, the goal is to help individuals access their core Self and harmonize their internal parts. The process involves:

Identifying Parts: The therapist helps the client to identify and understand the different parts within their internal system. This involves recognizing the roles these parts play and how they interact with one another. Common examples of parts include:

• Managers: These parts work to maintain control and prevent pain or trauma from surfacing. They might present as protectors, critics, or caretakers, engaging in behaviors like perfectionism, people-pleasing, or over-preparing. Managers strive to keep the individual safe and functional.

• Exiles: These parts carry deep pain, shame, or trauma from past experiences. They are often hidden away to avoid overwhelming the individual. Exiles might present as intense emotional reactions, flashbacks, or feelings of vulnerability. They hold the memories and emotions we avoid.

• Firefighters: These parts act impulsively to distract from or soothe the pain when Exiles are triggered. They might engage in behaviors like substance use, binge eating, or other compulsive actions. Firefighters aim to provide immediate relief from emotional distress.

Developing a Relationship with Parts: Clients learn to communicate with their parts, building a compassionate relationship with them. This often involves understanding the history and purpose of each part, especially those that are wounded or act protectively.

For example, if a Critic part, one of the managers, is identified, a session where we are trying to develop a relationship with the Critic would potentially look like this: 

• Acknowledgment: The first step is to acknowledge the Critic’s presence. The therapist might ask the client to close their eyes, take deep breaths, and focus inward, inviting the Critic part to come forward.

• Curiosity: The client is encouraged to approach the Critic with curiosity rather than judgment. The therapist might guide the client to ask the Critic questions like, “What are you trying to achieve?” or “What are you afraid will happen if you don’t criticize me?”

• Understanding: As the client listens, they begin to understand the Critic’s role. Often, the Critic believes it is protecting the client from failure, rejection, or harm. It might have developed in response to past experiences where criticism was a way to avoid danger or punishment.

• Compassion: The client learns to respond to the Critic with compassion, recognizing its good intentions even if its methods are harsh. They might say, “I see that you’re trying to help me. Thank you for your efforts. Let’s find a gentler way to work together.”

• Negotiation: The client and the Critic work together to find new, less damaging ways for the Critic to fulfill its role. This might involve reassuring the Critic that the Self can handle situations without harsh criticism or finding alternative strategies that feel safe for both.

Healing Wounded Parts: With the guidance of the Self, clients work towards healing parts that carry trauma and pain. This involves unburdening these parts from their extreme roles and integrating them into the internal system in a healthier way.

Restoring Balance: The ultimate aim is to restore balance within the internal system, allowing the Self to lead and the parts to take on more constructive roles.

Why We Like IFS for Trauma Work

We find IFS particularly powerful for trauma work for several reasons:

Holistic Approach: As Michaela, one of our therapists, says, "IFS is powerful as it operates from the assumption that we are whole already. We just need to differentiate the parts that are keeping us from connecting with our higher Self." This holistic approach helps clients understand that they are not broken but already whole, with the potential for healing within them.

No Bad Parts: Trista, another therapist in our office, emphasizes, "One of my favorite parts about IFS is we learn that we have no bad parts -- this sometimes surprises my clients. All our parts exist for a good reason. We have to figure out what that reason is and how to help these parts be in our system in a helpful way." This perspective can be incredibly empowering for clients, helping them to view themselves with greater compassion and understanding.

Mind-Body Connection: Laura, another member of our team, notes, "IFS is an experimental model that helps bridge the mind and body. Overthinking doesn't help the therapist or the client. It is so awesome to see how change comes when the client's Self heals the client's parts." This aspect of IFS supports a holistic approach to healing, integrating both mental and physical aspects of trauma.

Empowerment and Self-Leadership: IFS empowers clients by helping them access their core Self, which is seen as the natural leader of the internal system. This sense of self-leadership can be particularly healing for those who have experienced trauma, as it fosters a sense of control and agency in their healing journey.

Deep Healing: By addressing the root causes of internal conflict and distress, IFS offers a path to deep and lasting healing. Clients can transform their relationship with their trauma, leading to profound personal growth and emotional resilience.

Internal Family Systems therapy is a powerful and compassionate approach to trauma work. By helping clients connect with their core Self and harmonize their internal parts, IFS fosters deep healing and empowers individuals to lead more balanced and fulfilling lives. If you're interested in exploring IFS therapy, we invite you to reach out to our office and begin your journey toward healing and wholeness.