What is Internal Family Systems Therapy?

Key Takeaways 

• Richard Schwartz developed Internal Family Systems therapy in the 1980s, influenced by systems theory and family therapy. 

• Internal Family Systems Therapy (IFS) is a psychotherapy model that views the mind as an internal system composed of distinct parts 

• Key concepts in IFS therapy include parts, Self, Behavioral Activation, and the internal system, all of which play essential roles in mental health. 

Question:  

What is Internal Family Systems Therapy? 

Answer: 

Internal Family Systems therapy is a powerful, compassionate, and transformative model of psychotherapy. At its core, IFS proposes that our minds are made up of different “parts” — sub-personalities that each have roles, fears, and desires — and a central Self that can lead with wisdom and compassion. By helping these parts communicate, heal, and collaborate, IFS therapy seeks to bring greater harmony and balance to our inner world.  

Understanding Internal Family Systems Therapy 

Internal Family Systems Therapy (IFS) is a form of psychotherapy developed by Dr. Richard Schwartz in the 1980s. Influenced by systems theory and family therapy, IFS views the mind as an internal system comprising various parts, each with its own role and function, according to internal family systems theory. 

Much like a family, our minds contain different “family members” or parts that interact, affecting our mental health and well-being. IFS emphasizes that each part has a positive intent and plays a significant role in our internal dialogue and dynamics. 

How Does Internal Family Systems Therapy Work? 

Understanding how IFS therapy at a mental health treatment center works means understanding its foundational assumptions and its process. 

• Multiplicity of the Mind — IFS holds that our mind naturally comprises many “parts” — these can be protective parts, wounded parts, or even healthy functioning ones. 

• Self & Self-Leadership — At the center of our internal system is the Self — the true core of who we are, characterized by qualities like calm, compassion, clarity, courage, curiosity, and connectedness (sometimes called the “8 Cs”). The goal of therapy is to help the Self become the active leader of this system. 

• No “Bad” Parts — In IFS, no part is inherently bad. Every part has a positive intention, even if its role has become extreme or unhelpful. By “unblending” (separating) from parts that have taken over, the Self can relate to them with compassion and guide them to healthier roles. 

• Unburdening — A central process in IFS is “unburdening,” where parts that carry painful beliefs, emotions, or sensations are helped to release those burdens. This happens through curiosity, witnessing, and compassionate dialogue — often with the Self leading the way. 

• Integration & Healing — As parts heal and unburden, they can take on more balanced and functional roles. The internal system becomes more organized, and the Self leads with clarity and compassion. Over time, this internal harmony often translates into improved mental health, better relationships, and greater overall well-being. 

When all parts of the internal system feel heard, understood, and supported by the Self, individuals often experience a deep sense of relief, clarity, and emotional balance. Internal Family Systems therapy ultimately empowers people to lead their lives with greater confidence, compassion, and inner harmony. 

Sub-Personalities of IFS 

At the heart of IFS therapy lies the concept that the mind consists of various ‘parts’ or sub-personalities, each with distinct roles. The primary parts identified in IFS are Exiles, Managers, and Firefighters, all of which have positive intentions despite sometimes causing internal conflict.  

When parts are suppressed, they may become more extreme, intensifying issues; hence, IFS aims to empower individuals by welcoming all parts and understanding their roles. This approach fosters a supportive internal environment, allowing for healthier emotional regulation and personal growth. 

Exiles 

Exiles are parts of the psyche that carry painful emotions and memories, often stemming from trauma. These vulnerable parts hold feelings of fear, shame, and other difficult emotions, which are usually buried or minimized to protect the individual from reliving past pain. For example, in John’s case, a five-year-old Exile carried fear and shame from violent experiences inflicted by his parents. 

During the Unburdening stage, Exiles release their emotional weights and rediscover their inherent qualities. 

Managers 

Managers are protective parts that manage behaviors to avoid pain and vulnerability. Acting as defense mechanisms, Managers work to maintain control and stability by preventing the individual from experiencing the emotional pain associated with Exiles. 

For instance, anxiety can be identified as a Manager part during IFS therapy, striving to keep the individual safe from perceived threats. 

Firefighters 

Firefighters are parts of the psyche that act impulsively to distract or soothe emotional pain, often emerging when Exiles are triggered. These parts employ immediate coping mechanisms to provide relief from distress, sometimes through behaviors that may seem counterproductive or harmful.  

Firefighters play a crucial role in managing crises, albeit in ways that might not always be beneficial in the long term.