Are you confused as to why you feel or react in a certain way when it appears there is no reason or benefit for those feelings or behaviours? Or are you curious to delve into your inner world, understand your emotions, and foster greater peace and harmony within yourself? Internal Family Systems (IFS) therapy might just be the transformative journey you've been seeking.
Internal Family Systems Therapy in a Nutshell
Internal Family Systems Therapy, or IFS, is an innovative approach to psychotherapy that views the mind as a system of parts, each with its own unique characteristics, roles, and emotions. Developed by Dr. Richard Schwartz in the 1980s, IFS proposes that our psyche is composed of various sub-personalities or "parts," and these parts often operate autonomously, sometimes causing internal conflict and emotional distress.
The 2015 animation film “Inside Out” beautifully depicts how IFS views the mind. You might recall that the film centers around an 11-year-old girl named Riley and the intricate workings of her mind and her personified emotions. At times, these unique emotions work together and at other time they disagree and fight to take over the control panel in Riley’s brain to respond to her situations. Sometimes these emotional take-overs cause her some trouble. Creators of IFS would say that the internal battles we all have at times, like Riley, are called “polarizations” and by becoming curious toward the parts and their intentions and fears there often is a peaceful step forward.
Understanding the Inner Dynamics
At the core of IFS is the belief that every individual possesses a "Self," the core being of a person that is compassionate, curious, connected, courageous, creative and wise. The Self has the capacity to understand, heal, and integrate the different parts of our psyche. Through the process of IFS therapy, individuals learn to access their Self and develop a deeper understanding of their inner system of subpersonalities.
Exploring the Parts
In IFS therapy, the therapist guides clients in exploring and understanding the different parts of their psyche. These parts may be experienced by the client as emotions, defense mechanism, beliefs, and memories developed throughout their life. Common protective parts include the "Manager" parts, which strive to maintain control and avoid pain and the "Firefighter" parts, which react impulsively to protect from the overwhelming “Exile” parts from surfacing. These third group of parts, the "Exiles," carry unresolved trauma or pain. With IFS, there is a belief that all the parts are with a person from birth. Some of the parts become burdened and stuck in extreme protective roles or in the case of the Exiles, they are burdened with pain and shame, due to challenging or painful life circumstances. The protective parts are necessary to surviving in early difficult situations but often become unnecessary or harmful in some way to the client in current situations.
Healing and Integration
The goal of IFS therapy is not to eliminate or suppress these parts but rather to foster healing and integration. By establishing a compassionate relationship with each part and understanding its underlying intentions and needs, individuals can facilitate healing and restore balance within themselves. Through the process of Self-leadership, individuals learn to navigate their inner world with greater clarity, resilience, and authenticity.
Benefits of Internal Family Systems Therapy
Increased Self-awareness: IFS therapy provides individuals with a deeper understanding of their inner world, emotions, and behaviors.
Emotional Healing: By addressing unresolved trauma and pain carried by Exile parts, individuals can experience profound emotional healing and relief.
Enhanced Self-compassion: Through the practice of Self-compassion and acceptance, individuals develop a more loving and nurturing relationship with themselves.
Improved Relationships: As individuals learn to integrate and harmonize their internal dynamics, they often experience greater harmony and authenticity in their relationships with others.
Start Your Journey of Self-Discovery
If you're ready to begin a journey of self-discovery and healing, Internal Family Systems Therapy offers a powerful pathway. Whether you're struggling with anxiety, depression, relationship issues, or simply seeking greater self-understanding, IFS can provide you with the tools and insights to navigate life with greater clarity, compassion, and resilience.
Contact us today at info@wellnesscc.ca or 905 359 9456 to schedule a consultation and begin your journey toward inner harmony and healing.
Stefanie Dejong, M.A., R.P. is one of the therapist's at Wellness Counselling Centre. She completed her Level 1 Internal Family Systems (IFS) therapy training from the IFS Institute in Winter 2023 and regularly participates in an IFS consultation group.
Sources:
Schwartz, R. C. (2021). No bad parts: Healing trauma and restoring wholeness with the internal family systems model. Sounds True.
Schwartz, R. C. (2001). Introduction to the internal family systems model. Trailheads Publications.
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