{"id":5448,"date":"2023-07-08T21:17:26","date_gmt":"2023-07-08T14:17:26","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=5448"},"modified":"2023-07-08T21:17:26","modified_gmt":"2023-07-08T14:17:26","slug":"what-is-internal-family-systems-therapy","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=5448","title":{"rendered":"What Is Internal Family Systems Therapy?"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">W<\/span>hether it\u2019s addressing our \u201cinner demons\u201d or engaging in <a href=\"https:\/\/www.wellandgood.com\/what-is-shadow-work\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-is-shadow-work\/\">shadow work<\/a>, a lot of modern mental health discourse operates under the assumption that all people have \u201cgood\u201d and \u201cbad\u201d parts of their personalities that impact our mood and behavior.<\/div>\n<p>But there\u2019s a newer school of thought that challenges some of those assumptions about the nature of our psyches. For example, what if the road rage you feel when someone cuts you off in traffic is actually a protective, important piece of your inner workings? What if the way your partner retreats during an argument is actually an old piece of their personality that helped them get through their childhood? What if there are no \u201cbad\u201d parts at all?<\/p>\n<p>These are the fundamental questions proposed by the newly popular Internal Family Systems (IFS) therapy model. This modality argues that the parts of us that might seem problematic or negative are actually things we need to <em>embrace<\/em> to heal. And according to therapists and patients alike, it\u2019s worth considering as a long-term healing solution.<\/p>\n<h2>What is IFS all about, anyways?<\/h2>\n<p>Internal Family Systems therapy is founded on the idea that each of us are made up of a \u201cSelf,\u201d which is our innate inner being that is already wise, calm, and developed. You likely feel your Self come out when you\u2019re feeling grounded, balanced, and in tune with your own needs. We are all capable of tapping into this core part of ourselves, but it\u2019s not always easily accessed.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/internal-family-systems-therapy\/\" current-title=\"This Therapy Method Will Help You Understand Your Partner\u2019s Flaws\u2014and Your Own\u2014With More Compassion\" current-image=\"GettyImages-internal-family-systems-therapy-MarkoGeber-425x285.jpeg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-01-08\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/internal-family-systems-therapy\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/internal-family-systems-therapy\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/internal-family-systems-therapy\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>That\u2019s because the Self hides behind a range of other \u201cparts,\u201d all of which interact together to shape your personality and inform your relationships with others. In order to have balance and harmony (and ultimately live in connection with your true Self), IFS therapy asks us to identify, and then hold and understand all of the parts of our personalities, without judging or shutting them off. (There are no \u201cbad\u201d parts, <a href=\"https:\/\/ifs-institute.com\/resources\/articles\/internal-family-systems-model-outline\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/ifs-institute.com\/resources\/articles\/internal-family-systems-model-outline\">according to the IFS Institute<\/a>.)<\/p>\n<p>This model was created by <a href=\"https:\/\/ifs-institute.com\/about-us\/richard-c-schwartz-phd\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/ifs-institute.com\/about-us\/richard-c-schwartz-phd\">Richard C. Schwartz, PhD<\/a>, in the 1980s. Dr. Schwartz was working as a family psychotherapist at the time, and noticed the connection between family counseling and working with the dynamics that exist inside each of us (put simply, our own internal families). He has since acknowledged many of the connections between the tenets of IFS theory and Buddhist teachings that have existed for centuries.<\/p>\n<p>\u201cAt its core, IFS is a loving way of relating internally (to your parts) and externally (to the people in your life),\u201d Dr. Schwartz wrote in his 2021 book, <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.amazon.com%2FNo-Bad-Parts-Restoring-Wholeness%2Fdp%2F1683646681%3Ftag%3Dwgtrx9213-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252Finternal-family-systems-therapy%252F%26asc_source%3Ddirect%26asc_campaign%3Dno-campaign&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Finternal-family-systems-therapy%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amazon.com\/No-Bad-Parts-Restoring-Wholeness\/dp\/1683646681\"><em>No Bad Parts<\/em><\/a>, which outlines all the basics of IFS theory.<\/p>\n<p>As for the parts themselves, Dr. Schwartz has them broken down into <a href=\"https:\/\/ifs-institute.com\/resources\/articles\/internal-family-systems-model-outline\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/ifs-institute.com\/resources\/articles\/internal-family-systems-model-outline\">three main categories<\/a>: exiles, managers, and firefighters. Exiled parts \u201chave frequently been called inner children,\u201d Dr. Schwartz wrote in his book. They are younger parts of us that are likely to be way more sensitive, and have carried the trauma from our past within them. Because these parts think in extremes (i.e. \u201cNo one loves me\u201d), they are often shut away from the rest of us, pushed down so we don\u2019t need to feel those tough emotions.<\/p>\n<blockquote>\n<p>&#8220;We have the power to help ourselves heal, but that connection has been lost through traumatic experiences.&#8221; \u2014Kasandra Lundquist, LCSW<\/p>\n<\/blockquote>\n<p>The second category, Managers, attempt to pull things together so that we can move through the world in a positive way. They can end up becoming very critical, though\u2014\u201doften by yelling at us the way our parents or teachers once did so that we\u2019ll try harder or look better,\u201d Dr. Schwartz wrote. They are often the hypervigilant, controlling parts of your personality that do everything in their power to avoid triggers and roadblocks.<\/p>\n<p>Finally, the Firefighter category of parts represents the pieces of us that engage when our exiled parts\u2019 worst fears come true. Schwartz described them as \u201cgo[ing] into action to put out that inner fire\u2014the flames of emotion bursting out from the exiled place.\u201d For instance, if it feels like the refrain of \u201cNo one loves me\u201d is coming true, a Firefighter will do whatever it takes to distract and avoid that feeling, sometimes creating more damage along the way.<\/p>\n<p>As an example, imagine that your partner is upset with you because they thought you were being flirtatious with the bartender. While at first their anger might seem confusing, it can be helpful to understand it as a Firefighter: this part is lashing out because it\u2019s protecting some Exiled parts from feeling deeper, scarier feelings. Underneath it all might be a very young part of your partner who first felt jealousy when a younger sibling was born and created the narrative that they will lose the love and attention of the people closest to them. This Exiled part, when brought to light, illuminates why your partner\u2019s reaction feels mismatched with the situation, and you both can acknowledge the parts and move on. By understanding how these parts impact behavior, your partner will hopefully be less likely to let the parts take over, and you can be more empathetic when they do.<\/p>\n<p>While other forms of therapy are often very specific to particular diagnoses (like <a href=\"https:\/\/www.wellandgood.com\/what-is-emdr\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-is-emdr\/\">Eye Movement Desensitization and Reprocessing<\/a> for post-traumatic stress disorder), IFS is a broader mode used for all kinds of mental health concerns. In that way, it could be most similarly related to <a href=\"https:\/\/www.wellandgood.com\/how-to-stop-racing-thoughts\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-stop-racing-thoughts\/\">cognitive behavioral therapy (CBT)<\/a>, a common therapeutic modality that has been proven to work for a wide range of issues like <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7001356\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7001356\/\">depression, anxiety, and substance misuse disorder<\/a>.<\/p>\n<p>But the two modalities have different approaches. CBT asks people to challenge and reprogram their thought patterns in order to better manage their response to their situation and circumstances. Meanwhile, IFS asks for patients to go to the root of their problems and perform self-analysis in order to accept oneself and shift around the parts that are actively getting in the way of growth. Essentially, CBT routes us around negative or unhelpful thoughts, while IFS walks us right up to them to understand their origins.<\/p>\n<h2>How does Internal Family Systems therapy work?<\/h2>\n<p>According to trained IFS practitioner <a href=\"https:\/\/www.psychologytoday.com\/us\/therapists\/kasandra-lundquist-holladay-ut\/1106561\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.psychologytoday.com\/us\/therapists\/kasandra-lundquist-holladay-ut\/1106561\">Kasandra Lundquist, LCSW<\/a>, sessions in IFS have \u201cno agenda\u201d because various parts come in and out of focus. \u201cI get to go in and see with my client, who showed up this week? Who got in the way? No session is the same,\u201d Lundquist says. Questions like these help people identify their parts, alongside other activities that ask one to reflect on the emotions that are present in their body or mind and trace those emotions to a particular starting point.<\/p>\n<p>Once those parts are identified, clients can work with their therapist in a safe space to ask those parts questions. For example, you might ask a part that\u2019s particularly dominant in the moment \u201cif there\u2019s something it wants you to know,\u201d and silently waiting for an answer, bringing in meditation techniques to try to listen to these parts instead of allowing the Managers to speak for them. Lundquist calls this a \u201ccompassion-based approach\u201d that helps a person unlock a connection with their Self. \u201cWe have the power to help ourselves heal, but that connection has been lost through traumatic experiences,\u201d she says.<\/p>\n<p>IFS is a newer modality, but budding research shows the potential for this process. One small trial from 2013 focused on people with Rheumatoid Arthritis found that patients had <a href=\"https:\/\/www.jrheum.org\/content\/40\/11\/1831\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.jrheum.org\/content\/40\/11\/1831\">lowered depression symptoms and overall pain<\/a> after receiving IFS therapy. Another trial in 2017 found preliminary evidence that IFS <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27500908\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27500908\/\">lowered depression symptoms in college-aged women<\/a> as well as \u201ctypical treatment\u201d (aka CBT and interpersonal psychotherapy).<\/p>\n<p>Lundquist\u2019s sessions have led her to love the modality as well, because she\u2019s seen change first-hand in clients suffering from anxiety and depression. \u201cAs we get to know these parts, one thing [clients] notice is \u2018Oh, I can start to maintain boundaries with people. I can get my needs met and notice that I have worth and value as a person.\u2019 The narrative of how they talk about themselves really starts to shift.\u201d<\/p>\n<p>IFS was formally recognized as an \u201c<a href=\"https:\/\/foundationifs.org\/news-articles\/79-ifs-an-evidence-based-practice\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/foundationifs.org\/news-articles\/79-ifs-an-evidence-based-practice\">evidence-based practice<\/a>\u201d by the National Registry for Evidence-based Programs and Practices in 2015, but it\u2019s important to note that more trials should be done before making larger conclusions about its effectiveness.<\/p>\n<p>Still, IFS therapy is in high demand. \u201cIFS is definitely getting a lot of attention these days, and rightfully so,\u201d says practitioner <a href=\"https:\/\/www.psychologytoday.com\/us\/therapists\/sarah-shea-taproot-therapy-grand-junction-co\/1103608\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.psychologytoday.com\/us\/therapists\/sarah-shea-taproot-therapy-grand-junction-co\/1103608\">Sarah Shea, LCSW<\/a><em>. <\/em>\u201cIt&#8217;s a pretty incredible modality.\u201d<\/p>\n<p>The downside, though, is that it\u2019s not easy for therapists to become officially certified in IFS. \u201cReceiving IFS training with the IFS Institute [the official and only certifying body] is extremely competitive and awarded on a lottery system,\u201d Shea says. \u201cIt is also extremely costly,\u201d Shea adds\u2014according to <a href=\"https:\/\/ifs-institute.com\/trainings\/level-1\/north-american-trainings\/886\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/ifs-institute.com\/trainings\/level-1\/north-american-trainings\/886\">the IFS Institute\u2019s site<\/a>, tuition for Level 1 class is $4,300. (There are three total levels of training.) \u201cThis is one of the reasons why it is difficult to find a therapist who is actually \u2018trained\u2019 or \u2018certified.\u2019\u201d Lundquist won the lottery draw for a spot in the class and was able to receive the training, which she calls \u201ctransformative and unlike anything any other training could prepare you for.\u201d<\/p>\n<p>Still, IFS is not off-limits just because a trained therapist might be hard to find. For those interested in trying the modality, there are plenty of IFS-informed therapists, who have worked with texts like <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.amazon.com%2FInternal-Family-Systems-Therapy-Second%2Fdp%2F1462541461%2Fref%3Dasc_df_1462541461%2F%3Ftag%3Dwgtrx9213-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252Finternal-family-systems-therapy%252F%26asc_source%3Ddirect%26asc_campaign%3Dno-campaign&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Finternal-family-systems-therapy%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amazon.com\/Internal-Family-Systems-Therapy-Second\/dp\/1462541461\/ref=asc_df_1462541461\/\"><em>Internal Family Systems <\/em><\/a>(an educational book written by Schwartz and clinician Martha Sweezy) to bring this model alive in sessions but who might not yet have full certification. Because this work, deemed \u201cParts Work\u201d by many followers, is so reflective, it\u2019s possible to practice the theories of IFS outside of a therapy setting as well\u2014but make sure that you have a trusted friend or therapist on call in case larger feelings or issues arise.<\/p>\n<p>\u201cIFS is great for any and everybody,\u201d Lundquist said. \u201cMy specialty is trauma and complex trauma, so it\u2019s really effective there, but it\u2019s also really effective for maybe the person who\u2019s successful at work but struggling with \u2018How do I get along with this coworker who\u2019s starting to irritate me?\u2019 It\u2019s good with the full spectrum.\u201d<\/p>\n<p>Many people have found it helpful to draw out their parts and personify them even (similar to the film <em>Inside Out<\/em>), or simply meditate on specific pieces until they become much more clear. You can also <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.amazon.com%2FNo-Bad-Parts-Restoring-Wholeness%2Fdp%2F1683646681%3Ftag%3Dwgtrx9213-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252Finternal-family-systems-therapy%252F%26asc_source%3Ddirect%26asc_campaign%3Dno-campaign&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Finternal-family-systems-therapy%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amazon.com\/No-Bad-Parts-Restoring-Wholeness\/dp\/1683646681\">order the <em>No Bad Parts<\/em> book<\/a>, which is full of individual exercises and tips to guide you through a self-taught IFS journey.<\/p>\n<p>There\u2019s a reason therapists like Lundquist advocate for the use of IFS and understanding of its framework. Self-acceptance and self-love are central to any healing process, and IFS\u2019s emphasis on those factors make it all the more beautiful.<\/p>\n<div class=\"disclaimers__after_content mb-[18px] mt-[16px] pt-[16px]\">\n<div class=\"outline-earmark relative mt-[8px] pt-[10px] pl-[20px]\">\n<p>\n            Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission.          <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Whether it\u2019s addressing our \u201cinner demons\u201d or engaging in shadow work, a lot of modern mental health discourse operates under the assumption that all people have \u201cgood\u201d and \u201cbad\u201d parts of their personalities that impact our mood and behavior. But there\u2019s a newer school of thought that challenges some of those assumptions about the nature &hellip;<\/p>\n","protected":false},"author":3,"featured_media":5449,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5448","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Whether it\u2019s addressing our \u201cinner demons\u201d or engaging in shadow work, a lot of modern mental health discourse operates under the assumption that all people have \u201cgood\u201d and \u201cbad\u201d parts of their personalities that impact our mood and behavior. 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