Internal Family Systems (IFS)
What is Internal Family Systems Therapy (IFS)?
Internal Family Systems Therapy (IFS) is a revolutionary approach to psychotherapy that has helped countless individuals find greater peace, harmony, and well-being within themselves. IFS recognizes and addresses different sub-personalities or "families" within a person's psyche, which are referred to as “parts” or “inner children.” These “parts” can conflict and create emotional and behavioral problems.
These parts can be considered distinct personalities within a person's psyche. For example, one part may be responsible and driven, another part may be anxious and fearful, and another part may be angry and reactive. When these parts conflict with each other, it can lead to emotional and behavioral problems such as anxiety, depression, addiction, and relationship issues.
IFS therapy seeks to help individuals understand and reconcile these different parts of themselves through Self Leadership. “Self” in IFS is the part of us that has never been harmed by trauma and is often experienced as the absence of parts. By increasing our Self-energy, we can promote greater self-awareness, inner harmony, and balance. IFS is a non-pathologizing, empowering approach that recognizes that every part has a positive intention and can be transformed into an ally rather than an adversary. When working with an IFS therapist, “All parts are welcome.”
IFS therapy is effective in treating a wide range of mental health issues, including anxiety, depression, trauma, addiction, and relationship issues. It is a flexible and adaptable approach that can be tailored to meet each individual's unique needs and goals.
If you are looking for a holistic, empowering approach to psychotherapy that honors and respects the complexity of the human psyche, IFS therapy may be right for you.
Benefits and Evidence Base
IFS is beneficial for those struggling with the following:
PTSD and complex PTSD
Life Stressors
Grief
Chronic Pain or Illness
Career Issues
Self-Esteem
Anxiety, Panic, and Phobias
Depression and Bipolar Disorder
Dissociative Identity Disorder (DID)
Disordered Eating/Body Image
Addiction
Studies have shown that IFS increases resilience and promotes self-compassion, as well as helping people view their symptoms as normal reactions to stressors or trauma rather than a diagnosis. According to SAMSHA, the agency within the U.S. Department of Health and Human Services that leads public health efforts to advance the behavioral health of the nation has found:
“As a clinical treatment, IFS has been rated effective for improving general functioning and well-being. In addition, it has been rated promising for each of: improving phobia, panic, and generalized anxiety disorders and symptoms; physical health conditions and symptoms; personal resilience/self-concept; and depression and depressive symptoms.”
To learn more about the evidence base for IFS, please visit ifs-institute.com.
How is IFS different from other therapies?
IFS offers a non-pathologizing consent-focused approach to healing. IFS takes intentional steps to honor all parts of your psyche with compassion, understanding, and respect. IFS is unique because it does not try to change your thoughts or teach skills to change your internal experience. Instead, your therapist will use a combination of talk therapy and mindfulness practices that focus on Self-connection to your system without the therapist’s interpretation or analysis. IFS works in alignment with your nervous system to ensure that you feel safe to approach any traumatic material. IFS is commonly combined with other therapies, such as EMDR and somatic therapies (add links), due to its ability to prevent re-traumatization through permission seeking.
Who is a good candidate for IFS therapy?
As with all trauma therapies, an individual should complete the Safety and Stability (link to safety and stability information) phase of trauma therapy before moving forward to healing wounded parts. However, what is unique about IFS is that it is helpful for anyone struggling with general emotional and mental well-being or a personal development goal. Below is a short list of those who benefit from IFS therapy:
PTSD and complex PTSD
Life Stressors
Grief/Loss
Codependency
Emotional Regulation
Perfectionism
Relationship Issues
Chronic Pain or Illness
Career Issues
Self-Esteem
Anxiety, Panic, and Phobias
Depression and Bipolar Disorder
Dissociative Identity Disorder (DID)
Disordered Eating/Body Image
Addiction
Who isn’t a good candidate for IFS therapy?
IFS requires the individual to be committed to the therapy process. Some critics also say it requires a lot of self-reflection and introspection, which can be challenging for some individuals. IFS can be a slower process because it focuses on nervous system regulation and balance. So, IFS is not the best choice for individuals looking for fast symptom relief.
Someone looking for a “quick fix” or a “magic pill” for healing.
Someone who is not fully committed to therapy.
If you struggle with insight and self-awareness, you may benefit from other insight-based therapies before IFS.
IFS may not be suitable for those struggling with hallucinations or delusions.
Resources:
https://www.goodtherapy.org/learn-about-therapy/types/internal-family-systems-therapy
https://www.verywellmind.com/what-is-ifs-therapy-internal-family-systems-therapy-5195336#:~:text=Benefits%20of%20IFS%20Therapy&text=Gives%20them%20power%20through%20self,a%20better%20understanding%20of%20self