Internal Family Systems (IFS): An Overview

Introduction to IFS

Internal Family Systems (IFS) is a therapeutic approach developed by Richard Schwartz in the 1980s. It is a one of the "newer" forms of therapy and accounts for evolutions both in science and the modern human experience. Unlike many styles of therapy, IFS is built on the premise that each and everything you do is somehow meant to protect you. Instead of labeling things we do as problems (aka, drinking heavily) and trying to find a solution to get rid of it or control it, IFS tries to extend compassion to these experiences in effort to understand what the "problem" is actually trying to help. It is an experiential therapy which creates a level of depth in work unfounded by other talk therapies. Where a lot of styles of therapy help you cope with challenges that present in therapy, IFS helps to heal.

In order to practice IFS, clinicians undergo vigorous post graduate training that is both educational and experiential. Only clinicians who went through training at the IFS Institute can call themselves an IFS therapist. There are multiple levels of training and a certification process.

Conceptual Framework of IFS

At the heart of IFS is the idea that individuals possess various parts, each of which serves a unique purpose. Parts language is commonly heard in modern vernacular. For example, when you talk about having a split decision on things. Something as simple as dinner you may hear: "a part of me wants a big juicy burger with all the fixins but I think I should really have a salad". Here we hear two parts -- one that wants a burger, and the other who thinks a healthier option may be more suitable. This is where we become curious -- the indulgent part may want to make you feel better in the moment after a bad day, but the healthy part wants to help lower your blood pressure. Both are trying to help, in very different ways.

Underneath all these parts is what the theory calls "Self", which includes qualities such as compassion, curiosity, connection and clarity. The Self serves as the leader of the internal system, promoting healing by fostering positive relationships among parts. Schwartz (1995) emphasizes that accessing the Self is crucial for effective IFS therapy, as it allows individuals to engage with their parts from a place of compassion rather than judgment.

The goal of IFS therapy is to help clients recognize, understand, and integrate these parts, leading to greater self-awareness and emotional healing.

Therapeutic Process in IFS

The IFS therapeutic process typically involves several stages. In practice, however, things don't look quite so linear. In fact, linear thinking often comes from a specific part. This model in particular is very good at helping clients go to where they need healing, and self corrects itself. Remember, not about power and control over the parts, but understanding and relationships with them. They guide the work.

Here are some common stages of the work (again, not necessary linear):

Identifying Parts: Clients are encouraged to identify their various parts and understand their roles and functions within the internal system. This can be facilitated through guided imagery or dialogue.
Building Relationships: Therapists help clients develop compassionate relationships with their parts, particularly the exiles that hold painful memories. This process often involves acknowledging the exile's pain and offering it comfort and validation.
Unburdening: Once a relationship is established, clients can work towards "unburdening" parts of their traumatic memories and feelings. This involves allowing exiles to release the emotional burdens they carry, often leading to significant healing.
Integrating Parts: The final stage involves integrating the various parts back into a cohesive self-system, promoting harmony and balance.

Applications of IFS

IFS has been applied in various therapeutic settings, including individual therapy, couples therapy, and group therapy. Its flexibility makes it suitable for a wide range of issues, such as:

Trauma: IFS is particularly effective in addressing trauma-related issues, as it provides a structured approach for clients to engage with their pain and process their experiences (Hirsch et al., 2019).
Anxiety and Depression: By helping individuals understand and manage their internal conflicts, IFS can reduce symptoms of anxiety and depression. Clients learn to respond to their feelings with curiosity rather than fear (Sullivan, 2016).
Eating Disorders: IFS has shown promise in treating eating disorders by addressing the underlying emotional conflicts that contribute to disordered eating behaviors (Schoen & Schwartz, 2020).
Addiction: The model can also be effective in addiction treatment, as it encourages individuals to explore the parts that drive addictive behaviors and work towards healing those parts (Kaufman, 2017).
Shame and Self-Criticism: Often a byproduct or earlier relational experiences, IFS allows clients to stop fighting against these parts and helping the part they are protecting feel confident.
LGBTQ Related Challenges: Identity, trauma, oppression and sex are all wonderful areas of IFS exploration that challenge this audience.

See Areas of Focus at Chris Peters Psychotherapy

How it Looks in Practice

The short answer here is, it depends on the practice! Some clinicians use it as a stand alone styles of therapy, and others combine it. The art in therapy is in being able to work with the client to find what responds best in their system. IFS is wonderful in its adaptability with other styles of healing modalities. However, it is very conflictual if you are looking for someone to give you a list of something that will make your problems go away. Remember, IFS sees your challenges as protections that need explored, not problems that should be taken away. Often by understanding them, we understand different ways of working with them.

That aside, it's a lot of exploration and curiosity. IFS has various ways it can be applied, so trying to "figure out" how it works can be challenge (notice the part that is trying to do so, familiar isn't it?). It's not the book on how to ride the bike, the clinician helps you get on and take off on your own.

Research Support for IFS

Research on IFS has been growing, with several studies highlighting its efficacy in various clinical populations. A study by Leavitt (2020) found that IFS was associated with significant reductions in symptoms of post-traumatic stress disorder (PTSD) among survivors of trauma. Similarly, a meta-analysis by Pile et al. (2023) demonstrated that IFS significantly improved emotional regulation and overall well-being.

Conclusion

Internal Family Systems therapy provides a powerful framework for understanding and healing emotional wounds. By recognizing and integrating the various parts of the self, individuals can foster greater self-awareness, emotional resilience, and overall well-being. As research continues to explore the effectiveness of IFS, it remains a valuable option for those seeking therapeutic support.

In-Person and Online IFS Therapy in Chicago and Los Angeles

We offer IFS therapy both in person at our Chicago office and virtually for clients across California and Los Angeles. If you're located in Chicago, our practice is easily accessible from neighborhoods like Edgewater, Lakeview, Andersonville, Lincoln Park, and Uptown, For directions and contact info, click here.

📍 In-person IFS therapy in Ravenswood Industrial Corridor Chicago

💻 Online IFS therapy online for Illinois and California, Los Angeles residents

References

Cohen, L. L., & Feigelson, D. S. (2018). The IFS model: Strengths and challenges. *Journal of Psychotherapy Integration, 28*(3), 304-316.

Hirsch, D. A., Kessler, A. M., & Schwartz, R. (2019). Healing trauma through internal family systems therapy. *Trauma, Violence, & Abuse, 20*(2), 258-270.

Kaufman, S. (2017). Understanding addiction through the lens of internal family systems. *Substance Abuse Treatment, Prevention, and Policy, 12*(1), 1-9.

Leavitt, F. (2020). The effectiveness of IFS in treating PTSD: A pilot study. *Journal of Trauma & Dissociation, 21*(4), 423-439.

Pile, S. M., Kelly, S. M., & Zayfert, C. (2023). A meta-analysis of internal family systems therapy outcomes: Evidence for emotional regulation and well-being. *Psychotherapy Research, 33*(1), 50-67.

Schwartz, R. (1995). *Internal family systems therapy*. Guilford Press.

Schoen, J. M., & Schwartz, R. (2020). The role of internal family systems therapy in treating eating disorders. *Eating Disorders, 28*(1), 47-62.

Sullivan, D. (2016). The application of internal family systems therapy to anxiety disorders. *Journal of Anxiety Disorders, 39*, 33-42.