Internal Family Systems (IFS) Therapy in Vancouver
Have you ever experienced conflicting emotions about a situation? On one hand you feel excitement and on the other hand you feel nothing but fear.
This eloquently underscores the concept of "Parts" in Internal Family Systems (IFS) therapy. One part of you may hold one perspective while another part may harbour the other. Through IFS therapy, we facilitate exploration and collaboration with each part of you, fostering integration and healing.
What is Internal Family Systems (IFS) Therapy?
Internal Family Systems (IFS) is a therapeutic approach developed by Richard Schwartz in the 1980s. It’s based on the premise that the mind is composed of various “parts” or subpersonalities, each with its own unique characteristics, emotions, and motivations. These parts often interact within an individual’s internal system, influencing thoughts, feelings, and behaviours.
How does IFS Therapy help?
According to the IFS model, individuals have a core or “Self” that is naturally calm, compassionate, and curious. The goal of IFS therapy is to help clients access and strengthen their Self while also understanding and addressing the needs of their various parts. This process involves exploring and developing relationships with different parts of oneself, understanding their roles and origins, and ultimately integrating them into a harmonious and balanced system.
What will I learn in IFS Therapy?
The primary core concept of Internal Family Systems (IFS) revolves around the notion of the Self. Within each individual exists the Self, an inherent and unblemished essence that embodies their true nature. When one is led by the Self, their internal system achieves balance, and all parts operate in harmony. However, at times, the Self may become obscured as it blends with other parts of the individual’s psyche. The initial step in IFS therapy involves distinguishing the Self from these blended parts.
The second core tenet of IFS pertains to the presence of parts, also known as subpersonalities or families. Each part possesses its own set of beliefs, thoughts, and emotions, and may even manifest as a different age or gender within the client. Importantly, all parts act from a place of positive intention, with no inherently “bad” parts, only parts occupying unfavorable roles.
During therapy, the process of parts work unfolds as threatened parts, lacking trust in the Self, resort to protective behaviors to safeguard the system. Often, these parts are trapped in time or engage in polarized dynamics with other parts, resulting in extreme or unrealistic behaviors. However, when parts establish trust in the Self and feel acknowledged and understood, they assume positive roles, fostering harmony within the entire system.
Within the framework of IFS, parts are broadly categorized into three groups: Exiles, Managers, and Firefighters. Exiles harbor the most intense memories and emotions, often stemming from experiences of abuse, neglect, or shame. Managers, on the other hand, act as proactive guardians of the system, striving to maintain stability and control by suppressing exiled parts. Firefighters emerge as reactive protectors, intervening when exiled parts breach the defences established by managers, and resorting to extreme measures to shield the system from pain. This comprehensive understanding of the interplay between these distinct parts forms the cornerstone of IFS therapy, guiding the exploration and healing of internal dynamics within individuals.
How Does the IFS Model Work?
In IFS therapy, a therapist will guide the client in identifying their parts of self and work with them to release burdens the various parts may hold by exploring the six F’s.
The six F’s of IFS are:
- Find: The process begins by identifying the part that needs attention.
- Focus: Then focus on that part, giving the part your full attention.
- Flesh Out: Next, “flesh it out” by describing it, what it looks and feels like.
- Feel Toward: Discuss any feelings that arise toward that part.
- BeFriend: Explore this part more deeply, getting curious about it and accepting its presence.
- Fear: Wonder about what this part fears, and what might happen if its function shifted.
