What is Internal Family Systems Therapy?

Have you heard of Internal Family Systems therapy? For most people, probably not. It’s a relatively new form of therapy that includes a theory of how the mind works and a distinct style of doing therapy that is different from most other styles of therapy. What’s exciting is that recent clinical research is showing support for the effectiveness of this therapy and therapists around the world are eager to learn what is often referred to by three letters IFS. 

This article will briefly introduce the IFS theory of how the mind works, how IFS therapy differs from more traditional talk therapy, and why so many therapists are learning this powerful therapeutic style. 

First, we often think of our mind as unitary, as one, as just who we are. We do this by describing ourselves as nouns. I am anxious, I am depressed, I’m a people-pleaser, I’m a perfectionist, and so on. All of these descriptions of who we are define ourselves as having one, unitary mind. IFS differs in that it views the mind as a complex network of many different aspects, or parts, of who we are. For people more scientifically inclined, we might think of these aspects of who we are as neural networks. These parts of us operate in complex systems that give rise to a dynamic personality and ways of being that are contextual. This explains how we can be so different at work than we are with our closest friend, how we can respond so differently than another in the same situation, how we can “code switch” as young people say these days. 

IFS also suggests that we all have a core “Self”. This Self is believed to be our birthright and it is undamageable. The Self has “C” and “P” letter qualities such as Confidence, Calm, Connectedness, Perspective, and Playfulness to name a few. The Self is also believed to be a source of healing and wisdom that we can all connect with and be guided by. 

Second, IFS differs from traditional talk therapy, which is outward focused and involves a dialogue between the client and therapist. In IFS therapy, the client's focus is inward and the therapist guides the client to communicate internally with the parts of themselves. The goal is to establish a relationship between Self and Parts. This allows for insight, understanding, healing, and transformation. 

So why are so many therapists keen to learn IFS? It is effective. It deepens what is possible for clients in terms of learning about who you are, how your life experiences have shaped the various aspects of your personality. It facilitates deep healing that contributes to meaningful change in how a person thinks, feels, behaves, and experiences the world. It offers the opportunity for people to access confidence and clarity that may not have felt possible. It brings balance and harmony to our inner world.

Engaging in IFS therapy is an experience. The first time going inside and being guided by an IFS therapist is often a profound, eye-opening experience. It offers the opportunity for deep understanding, transformative healing, and real change.