The past few weeks, we’ve been discussing eating disorders. A few months ago, we made a series of blog posts about different forms of therapy. This week, these two themes come together to discuss a form of therapy known as Internal Family Systems (IFS), which was first developed for the treatment of eating disorders. However, it has since expanded to be used to treat many different disorders.
What is IFS?
IFS is a form of talk therapy (psychotherapy) that works to help people realize the different parts of themselves that may be contributing to their current concerns or problems. These different parts all work together (or against each other) in an attempt to protect the person at the center of it all, the Self. IFS’s intention is to help the client find out who that Self is and allow them to work towards their best interests to achieve their goals, without interference from other aspects. These aspects could be motivated by fear, hurt, anger, or any number of other factors.
How does IFS work?
Internal Family Systems can be broken down into a few different ways. One way is to identify the parts of a person outside of the Self. These are split into Managers, Exiles, and Firefighters.
Managers perform in a way to try and protect the Self in some way. However, this is often harmful because the motivation behind Managers can be fueled by previous harm or trauma. For example, Managers may not allow the Self to become close to other people out of fear of being harmed or taken advantage of, if something like that has happened in the past.
Exiles are parts of the personality that have been suppressed. Managers and Firefighters work to keep these parts in the background and out of the forefront of the Self’s mind. Usually, these parts of being hidden because of shame, fear, and other negative experiences could be harmful to the Self.
Firefighters work to keep the Self numb in the case that an Exile comes to the forefront. These parts work to dampen the psychological trauma or difficult feelings that come flooding forward with the emergence of an Exile. Usually, this is done through unhealthy and impulsive coping mechanisms as opposed to truly addressing the hurt.
What other aspects are there of this therapy?
IFS also uses two frameworks known as the 8 C’s (Confidence, Calmness, Connectedness, Creativity, Courage, Compassion, Clarity, and Compassion) and the 5 P’s (Playfulness, Presence, Perspective, Patience, and Persistence). These are what form the true Self at the center of the client. In this therapy, the therapist and the client work to trust the Self more and lean into these 8 C’s and 5 P’s.
Is IFS Evidence-Based? What is it used for?
IFS is an evidence-based practice. While it doesn’t have as much research behind it as CBT, there has been a growing body of studies that show that it is an effective form of treatment. It is usually used for eating disorders, PTSD, OCD, substance use disorders, and anxiety disorders.
How do I find an Internal Family Systems Therapist?
The IFS Institute has a directory for therapists who have taken their training and gotten certified in IFS psychotherapy. You can also use Psychology Today’s directory to find a therapist. Another option is to find a therapist you like working with and see if they know how to and are comfortable with implementing IFS principles into their work.
