Many of our therapists use Internal Family Systems as a foundation of their work. Learn more about what this is to see if finding an IFS therapist makes sense for you. Note that it may be used as a standalone therapy or in conjunction with other types of therapy.
What Is Internal Family Systems (IFS)?
Internal Family Systems (IFS) is a form of psychotherapy that focuses on understanding and working with the different parts of an individual’s internal experience. According to the IFS model, each individual has a “system” of internal parts or sub-personalities that have different emotions, beliefs, and behaviors. These parts may include an “inner critic,” a “pleaser,” a “protector,” or a “childlike” part, among others.
The goal of IFS therapy is to help individuals understand and work with these internal parts in a way that promotes greater harmony, balance, and self-awareness. This involves identifying and getting to know the different parts of the system, developing a compassionate and curious attitude towards these parts, and working towards integrating and healing any conflicts or trauma that may be present within the system.
IFS therapy is based on the idea that each part of the system has positive intentions and a valuable role to play, even if these roles may sometimes conflict with each other or with the individual’s overall goals and values. By developing a greater understanding and appreciation of these parts, and by working to resolve conflicts and promote integration, individuals can experience greater emotional well-being, self-awareness, and inner peace.
What Happens in IFS Therapy?
In IFS therapy, the therapist helps the individual explore and work with the different parts of their internal experience. Here are some of the key elements of IFS therapy:
Getting to know the parts
The therapist helps the individual identify and get to know the different parts of their internal experience. This may involve exploring the emotions, beliefs, and behaviors associated with each part, and understanding how these parts interact with each other.
Developing a compassionate and curious attitude
The therapist helps the individual develop a compassionate and curious attitude towards each part of their system. This involves recognizing that each part has positive intentions and valuable contributions to make, even if these contributions may sometimes conflict with each other or with the individual’s overall goals and values.
Identifying conflicts and trauma
The therapist helps the individual identify any conflicts or trauma that may be present within their system. This may involve exploring past experiences or patterns of behavior that have led to conflicts or trauma, and working towards healing and integration.
Facilitating communication and cooperation
The therapist helps the individual facilitate communication and cooperation between the different parts of their system. This may involve using visualization or imagery techniques to promote dialogue and understanding between the parts, or working towards resolving conflicts and promoting integration.
Promoting self-leadership
The ultimate goal of IFS therapy is to help the individual develop self-leadership, where they can access their own inner wisdom and make decisions from a place of balance and harmony within their internal system. This involves promoting greater self-awareness, self-compassion, and self-acceptance.
Overall, IFS therapy is characterized by a supportive and collaborative approach, in which the therapist works with the individual to explore and understand their internal experience, and promote greater harmony, balance, and self-awareness.
Who Benefits From Internal Family Systems (IFS) Therapy?
Internal Family Systems (IFS) therapy can be helpful for a wide range of individuals who are seeking greater self-awareness, emotional healing, and personal growth. Here are some examples of individuals who may benefit from IFS therapy:
Individuals with a history of trauma
IFS therapy can be particularly helpful for individuals who have experienced trauma, as it provides a gentle and non-invasive approach to exploring and healing traumatic memories and emotions.
Individuals with anxiety or depression
IFS therapy can help individuals with anxiety or depression develop greater self-awareness and self-compassion, and learn to manage their emotions in a more effective and adaptive way.
Individuals with relationship challenges
IFS therapy can help individuals develop greater understanding and compassion towards themselves and others, and improve communication and relationship skills.
Individuals seeking personal growth and self-actualization
IFS therapy can help individuals explore and develop their sense of self, and work towards achieving their full potential in life.
Individuals with chronic pain or illness
IFS therapy can help individuals with chronic pain or illness develop greater acceptance and understanding of their physical limitations, and learn to manage their emotions and thoughts in a more adaptive way.
Individuals with attachment issues
IFS therapy can be helpful for individuals with attachment issues, as it can help them explore and heal the different parts of their internal system that may be impacting their ability to form healthy attachments and relationships.
Individuals with addiction or substance use issues
IFS therapy can help individuals with addiction or substance use issues explore and heal the underlying emotional and psychological factors that may be contributing to their addictive behaviors.
Individuals with personality disorders
IFS therapy can be used as a complementary therapy for individuals with personality disorders, such as borderline personality disorder or narcissistic personality disorder, as it can help them develop greater self-awareness and self-compassion, and work towards integrating the different parts of their internal system.
Individuals with chronic stress or burnout
IFS therapy can be helpful for individuals experiencing chronic stress or burnout, as it can help them develop greater emotional resilience and self-care skills.
Internal Family Systems (IFS) and Other Types of Therapy
nternal Family Systems (IFS) therapy can be used on its own or in combination with other types of therapy to provide a more comprehensive and integrative approach to mental health treatment. Here are some examples of other types of therapy that can be used with IFS:
Cognitive Behavioral Therapy (CBT)
CBT can be used with IFS to help individuals identify and change negative thought patterns and behaviors, while also exploring and healing the different parts of their internal system.
Psychodynamic Therapy
Psychodynamic therapy can be used with IFS to help individuals explore and resolve unconscious conflicts and traumas, while also working towards integrating and healing the different parts of their internal system.
Mindfulness-Based Stress Reduction (MBSR)
MBSR can be used with IFS to help individuals develop greater self-awareness and self-compassion, and learn to manage their emotions and thoughts in a more adaptive way.
EMDR (Eye Movement Desensitization and Reprocessing)
EMDR can be used with IFS to help individuals process and heal traumatic memories and emotions, while also exploring and integrating the different parts of their internal system.
Dialectical Behavior Therapy (DBT)
DBT can be used with IFS to help individuals develop greater emotional regulation and interpersonal skills, while also exploring and healing the different parts of their internal system.
Art therapy
Art therapy can be used with IFS to help individuals explore and express their emotions and experiences in a non-verbal way, while also working towards integrating and healing the different parts of their internal system.
Family therapy
Family therapy can be used with IFS to help families understand and work with the different parts of each family member’s internal system, and improve communication and relationships within the family.
Acceptance and Commitment Therapy (ACT)
ACT can be used with IFS to help individuals develop greater psychological flexibility, acceptance, and values-based living, while also exploring and healing the different parts of their internal system.
Narrative therapy
Narrative therapy can be used with IFS to help individuals understand and reframe their personal narratives and stories, while also exploring and integrating the different parts of their internal system.
Somatic Therapy
IFS therapy can help individuals identify and explore the different parts of their internal system that may be contributing to physical tension or discomfort.
Next Steps: Ready to Try IFS Therapy?
Many of our therapists are educated and experienced in Internal Family Systems (IFS) Therapy. You can contact us today for a consultation or to ask questions about this therapeutic approach.
Alternatively, browse our therapist directory to find the therapist who is right for you. You can use the dropdown boxes in the directory to filter for IFS therapists under the “how we help” category.
Note: ChatGPT generates some of our content for us on this website. However, all articles are edited and supplemented with original content by one of our professional writers who has a Masters degree in psychological studies.