Internal Family Systems Therapy (IFS)
Internal Family Systems Therapy (IFS) is one of the fastest growing therapy approaches in the world because it can be very effective. It is non-pathologising and is appropriate for most issues. It views our inner world as made up of different parts or sub-personalities, each with its own thoughts, feelings, and roles, rather like a family inside us.
Most people can relate to the concept of parts of themselves expressing different feelings and behaviours. We often say things like ‘a part of me thinks I should do this but another part of me thinks the opposite’ or ‘I can’t believe I did that, I don’t know what came over me’ or ‘I hate myself when I behave like that’.
IFS was developed in the 1980s by Dr Richard Schwartz in response to clients’ descriptions of experiencing various parts within themselves. He noticed that behaviour, thoughts or feelings that were experienced as problematic would become less disruptive when these parts felt safe and had their concerns listened to and addressed. He encouraged clients to interact with their parts in the same way that a family might interact, showing each other understanding and compassion.
The IFS approach is non-judgmental and empowering, encouraging people to accept all parts of themselves rather than suppress or fight against them. The goal of IFS is to listen to problematic parts rather than trying to get rid of them. Some parts might be protective, trying to keep us safe from pain or harm, while others might carry burdens from past experiences. Injured parts can be healed so that the more extreme voices calm down and begin to feel safer, lighter, freer, more open and playful.
For example, you might have a "Perfectionist" part that pushes you to do everything flawlessly, but this can lead to stress and burnout. IFS helps you recognise this part, understand its intentions, and work towards a more balanced relationship with it. Another example is a "Wounded Child" part that carries feelings of fear or sadness from past experiences. Through IFS, you can access your core Self—an inner calm and compassionate presence—to support and soothe that wounded part.
