INTERNAL FAMILY SYSTEMS (IFS) THERAPY

Internal Family Systems (IFS) therapy is a popular, non-pathologising, evidence-based approach to psychotherapy that views the mind as a system of distinct parts led by a core Self. Developed by Dr Richard Schwartz (pictured) in the 1980s, it applies family systems theory to the internal landscape, treating sub-personalities as family members with their own roles and intentions

CORE CONCEPTS OF IFS

The model identifies three main types of parts and a central Self...

The Self: The undamaged essence of a person, characterised by the "8 Cs": Calmness, Curiosity, Compassion, Confidence, Courage, Clarity, Creativity, and Connectedness.

Exiles: Wounded parts carrying trauma, shame, or fear, often from childhood.

Managers: Proactive protectors that manage daily life and keep the Exiles suppressed to avoid pain (e.g., perfectionism, inner critic).

Firefighters: Reactive protectors that intervene impulsively when Exiles are triggered, attempting to numb pain through behaviours like substance use or bingeing.

THE THERAPEUTIC PROCESS

The intention of IFS is to facilitate more Self-Leadership, so the "Self" can heal and coordinate the parts.

Unblending: Learning to separate the "Self" from a part to observe it without being overwhelmed by its emotions.
The 6 Fs: A protocol to differentiate and befriend protective parts: Find (the part), Focus on it, Flesh it out, Feel toward it, beFriend it, and learn its Fear.
Unburdening: After gaining permission from protectors, the "Self" witnesses the "Exile's" pain and helps it release its "burdens" (negative beliefs or emotions).

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WHAT DOES IT HELP WITH?

IFS is used to treat a wide range of issues, including:

...Trauma and PTSD: Endorsed by experts like Bessel van der Kolk for its effectiveness in emotional regulation.

...Mood Disorders: Anxiety, depression, and panic.

...Physical Conditions: Demonstrated efficacy in improving physical functioning and reducing pain in rheumatoid arthritis patients.

...Other Challenges: Eating disorders, addiction, and relationship conflict.

Introduction to Internal Family Systems: A revolutionary therapy for wholeness and healing is the practical guide you need to understand how your mind works and uncover the life-changing power of IFS. Learn how to restore wholeness with the 8 Cs of 'Self' - confidence, calmness, creativity, clarity, courage, curiosity, compassion and connectedness - and unburden your mind with the compassionate and courageous within yourself.