IFS consists of working with the Self and Parts (Exiles, Managers, and Firefighters).
The first core concept of IFS is the existence of the Self. The Self is the innate presence within each person that is the pure essence of who they are. It is inherently good and whole, and cannot be broken or corrupted. When a person is Self-led, their system is balanced and all parts are acting in harmony with one another. Sometimes the Self and other parts become blended, obscuring the Self. When this happens, the first step is to differentiate the Self from the blended parts.
Being in Self is marked by the 8 C’s of self-energy:5
When a person is in Self, they typically describe feeling one or more of the qualities listed above. In Self, the client can effectively communicate with their parts. Accessing Self is the first step in beginning to heal the system.
The second core concept of IFS is the existence of parts. Sometimes referred to as subpersonalities or families, each part has their own beliefs, thoughts, and feelings. They may be a different age or gender than the client.1 All parts act from a place of positive intention. There are no bad parts, only bad roles.
When a part feels threatened and doesn’t trust the Self, they act out to try to protect the system. Because parts are often stuck in time or polarized with one another, the behaviors they elicit are extreme or out of sync with reality. When parts trust the Self, and feel understood and appreciated, they take on positive roles and the whole system acts in harmony.
There are three broad categories of parts:
Exiles are the parts that carry the most extreme memories and feelings. They are often some of the youngest parts of the system. They hold the experiences of abuse, neglect, humiliation, and shame. A part becomes an exile when the trauma they have endured is so great that other parts effectively lock them away in an effort to protect the system from becoming overwhelmed. It takes an incredible amount of energy to keep exiles out of conscious awareness. Exiled parts may appear as younger versions of the client.
Managers are the proactive protectors of the system. Their goals include keeping the system stable and being prepared. Managers look for ways to control the system so that exiled parts are kept out of awareness. The fear of most managers is that the exiled parts might come to the surface and overwhelm the system with the intensity of the memories and feelings they hold. They often imitate the Self with such effectiveness that they appear to actually be the Self. Managers may take the form of a critical parent or overbearing boss.
Firefighters are the reactive protectors of the system. Firefighters step in when an exiled part has broken through the managers’ defenses. Their goal is to stop the system from feeling the pain that exiles carry. This may initially start with less intense behaviors such as smoking cigarettes, seeking out adrenaline-producing experiences, or overworking. However, firefighters are often polarized with managers who despise the ways firefighters act out. This polarity can cause the tactics firefighters use to escalate to extremes such as binge eating, self-harm or suicide attempts, or drug use.
The process of unburdening is the key to healing exiles and other wounded parts. In Self, the client listens to the exile’s experience until the exile feels understood, accepted, and loved. Then the client offers the exile a do-over. The part tells the Self what it needed at the time, and the client does what the part needed.
When the part is ready, the client’s Self helps the part to unburden- ceremonially releasing the painful memories, feelings, or beliefs using imagery. Then the client invites the part into the present and helps it find a new role. The protector parts are invited to meet the healed part and begin finding new, healthy patterns of interaction.1
The initial goal of IFS therapy is to help the client access their Self and befriend the managers and firefighters. Then, in Self, the goal is for the client to access exiled parts and heal them through the unburdening process. The ultimate goal of IFS is to increase the client’s access to Self so that they can be more Self-led. This process naturally allows clients to reach other goals they may have such as decreasing anxiety, improving their relationships, or recovering from trauma.
Originally, IFS was developed by Richard Schwartz in the 1980s to help people suffering from eating disorders. Since then, the model has been used to treat a wide range of mental health diagnoses as well as non-clinical issues. The disorders that Internal Family Systems can help with range from anxiety to depression to suicidal ideation. IFS is also used for people struggling with issues related to self-esteem, anger, shame, and more.