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Tropical Flower

Internal Family Systems

IFS is a trauma treatment modality

What IFS is

Treatment for trauma and mental health concerns

Internal Family Systems (IFS) therapy is a therapy modality that helps frame and heal an individuals inner world. IFS was developed by Dr. Richard Schwartz in the 1980s and views each individual through the lens of "parts". These different "parts" that we all have exist within ourselves and each hold different emotions and beliefs based on past experiences. When these parts are in conflict with one another they can cause distress and unhelpful behaviours. IFS focuses on developing an understanding of these "parts" and the "Self" and improving the relationship between them. The "Self" is the core, compassionate part of our being that when in the lead can heal the system.

The Core Concepts

Parts and the Self

The concept of Parts and Self are at the centre of IFS therapy.
- Parts are within all of us, and are often developed at a time in our lives when we needed protection or care, which was effective for a time but may not be as effective anymore at solving our problems. We all have multiple parts with their own thoughts, emotions and behaviours, each of which are categorized in this way:
- Exiles: These parts carry emotional pain such as fears and shame, and often result from past trauma or challenging experiences. These parts are often pushed into exile by the system in order to avoid feeling pain or extreme discomfort.
- Managers: These parts work very hard to keep things under control in a number of different ways such as perfectionism or people-pleasing, all with the intention of protecting the system from emotional distress or discomfort. Most of the work of IFS is spent mapping and working with these parts.
- Firefighters: These parts take on the role of stepping in when in crisis, specifically when the pain that exiles hold becomes too much. They do this by extinguishing the emotional distress through actions that cause immediate relief, even if the behaviours are maladaptive such as over-eating or substance use.
- The Self: The Self is the compassionate and calm centre within each individual. When we are connected to Self energy we experience peace and wisdom, and it is the pathway to healing the system by developing supportive relationships between all parts and the Self.

How IFS Works

Knowing and Working with Our Parts

In IFS therapy the therapist guides the client in exploring and understanding their inner system. This is done by:
- Identifying Parts: Naming parts that show up in different circumstances is the starting point for an individual's IFS work.
- Getting to know your parts: The therapist will help the client explore each individual part, with openness and curiosity, to understand their intentions and needs. Often each part is seeking to protect the Self and has positive intentions, even when their actions can cause harm in the long-run.
- Healing exiled parts: Once safety is built within the system, with the Self holding supportive relationships with each part, the pain that the exiled parts are holding can be healed. This requires compassion and care while revisiting past traumatic experiences for some parts.
- Restoring Balance: When trust is built between each part and the Self, the parts can step back from their maladaptive behaviours and healthier inner balance comes from this trust. These parts learn they no longer have to carry their burdens alone.
Coming to a place of healing is an ongoing process, but having improved relationships within the system gives the client a pathway to ongoing inner compassion and care.

Benefits of IFS

Supportive for Mental Health Concerns

IFS therapy is effective in supporting various mental health concerns, including:
- Trauma and PTSD: This is a gentle way to process trauma by getting to know and supporting the parts that are holding trauma memories, and supporting them.
- Anxiety and Depression: When working with parts that carry fear and sadness, it allows unburdening of heavy memories, beliefs of self, and maladaptive coping through connection to Self energy.
- Self-esteem: Parts that hold criticism and try to protect the system with perfectionism can be understood and find healing, which improves self-acceptance.
- Relationship Challenges: When an individual understands themselves and their inner world better through IFS, they are then able to adapt their emotional reactions in relationships and can have greater capacity for healthy communication of their needs.
There are many ways that the outcomes of IFS can improve your life, and these are just a few of them.

What to Expect in a Session

Working with your Inner World

In an IFS session your therapist will walk alongside you in tuning into your inner world. This includes developing the ability to pay attention to your thoughts, feelings, and body sensations in order to then identify your parts and how they show up in the present moment. Identifying active parts in a given situation, attuning to their needs, and engaging with the Self towards these parts with compassion are all parts of the IFS session.

Why Choose IFS?

Compassion First

IFS is a deeply compassionate modality, which creates a safe space to explore uncomfortable emotions and behaviours without judgement. There are no "bad" parts, all parts are acknowledged and appreciated for their positive intentions to cope and care for the system. Due to its non-judgemental approach, it is a good fit for anyone wanting to understand themselves and their actions without feeling criticized or apathologized. It is flexible and paced to meet the needs of the client. Any focus on understanding your inner world is a worthwhile investment that you will carry with you for a lifetime, as you learn to connect with your Self. It is a pathway to healing and inner balance.

Contact Us

If EMDR therapy interests you, fill out the contact form on our website and we will be in touch, or reach out via one of the other options below. 

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34334 Forrest Terrace Ave, Unit #203, Abbotsford, BC, V2S 1G7

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