What is IFS Therapy?
IFS therapy is a form of psychotherapy developed by Dr. Richard Schwartz in the 1980s and was founded out of a family systems framework. At its core, IFS is based on the idea that the mind is not a singular entity, but rather made up of multiple “parts” or sub-personalities. These parts, each with their own perspectives, feelings, and roles, interact with one another, often creating internal conflict. The aim of IFS therapy is to help individuals understand, heal, and integrate these parts in a way that fosters harmony and mental well-being.
A Mind with Many Parts
Imagine your mind as a family—each member representing a different part of your psyche. Some parts might be protective, some might be vulnerable, and others might be more driven or task-focused. These parts can be likened to the voices inside your head that tell you how to act, what to believe, and how to handle certain situations. Often, these parts emerge in response to life experiences—both positive and negative—and they can sometimes clash with one another.
IFS introduces the concept of three main types of parts:
Exiles: These are the parts that hold painful emotions and memories from traumatic or difficult experiences. Exiles are often hidden away because their emotions are too overwhelming to face directly. Typically, exiles carry wounds from childhood.
Managers: These parts work hard to prevent painful emotions (the exiles) from emerging. They are typically responsible for self-control, organization, and keeping things together. Managers might present as perfectionism, people-pleasing, or even intellectualization.
Firefighters: When the exiles’ emotions break through, firefighters take action to distract or numb the person. These parts often act impulsively to soothe overwhelming feelings, which can manifest in unhealthy coping mechanisms like substance abuse, overeating, or anger.
At the heart of IFS therapy lies the concept of a Self, a compassionate, wise, and grounded core of an individual that can help mediate between the parts, promoting healing and balance. The Self is not defined by any of the parts, but rather exists as the true essence of a person, untouched by past trauma or negative emotions.
