Understanding Internal Family Systems Therapy
An Introduction to Internal Family Systems Therapy
Have you ever thought to yourself, ‘there’s a part of me that feels…’?
This idea, that pieces of you hold different needs, feelings, or roles, forms the foundation of Internal Family Systems - a therapeutic technique developed by Dr. Richard C. Schwartz in the 1980s.
As a transformative form of therapy, the goal of Internal Family Systems is to help you bring balance back to your life, create a greater sense of internal harmony, and develop healthy ways of managing problems.
Before deciding if Internal Family Systems is the right therapy technique for you and your qualified therapist to explore, it’s important you understand how it works, what it helps with, and its core elements.
In this blog post, we will discover what Internal Family Systems is, its fundamental parts, and how it can empower you on your personal journey.
What is Internal Family Systems Therapy?
Internal Family Systems is a therapy technique that imagines the mind as an internal family. Inside that family, individual parts fulfill distinct roles and come together to create your entire being.
However, life events, trauma, or relationships may force those individual parts out of harmony and into unhealthy roles. If this happens, disharmony can manifest as emotional blocks, self-sabotaging behaviors, anxiety, or other physical or emotional problems.
In Internal Family Systems therapy, you heal wounds, unite your individual parts, and bring them back into balance to manage conflicts and connect more deeply with yourself and others.
What are the Internal Family Systems Parts?
The core elements of Internal Family Systems are the Parts and the Self.
The Internal Family System Parts:
Managers: Managers are the wards of your internal family system. They strive to create internal balance and limit unwanted experiences so that you can continue your daily activities with ease.
Exiles: Exiles are the pieces of you that hold onto unresolved emotions, memories, or trauma. These parts have not been healed and are locked away in an effort to protect the rest of your internal family system.
Firefighters: Firefighters are the protectors or distractors that step in when an exile overwhelms you. They engage in extreme measures to limit the pain or trauma an exile may inflict on the family system.
The grounding principle in Internal Family Systems is that there are no bad parts, there are only parts forced into unhealthy roles.
When out of balance:
Managers add a high level of perfectionism or criticism to daily life.
Exiles drain your energy as you work to keep them buried.
Firefighters engage in harmful behaviors (addiction, self-harm, aggression) to withdraw from pain.
The Internal Family System Self:
In Internal Family Systems, the Self is the core of who you are. It cannot be ‘bad’ or ‘broken’, but it can become overwhelmed or obscured by disharmony among your internal parts.
When living in harmony, the Self balances, manages, and connects all your parts using calm, wise, and compassionate communication.
Not only do you feel more inner peace and confidence, but your physical body also feels light, awake, and relaxed while your mind is able to think more clearly, deeply, and intuitively.
How does Internal Family Systems Therapy work?
Internal Family Systems Therapy helps clients access their Self, heal their wounded parts, and bring all their pieces together to function in harmony.
During sessions, you’ll find and focus on the sensations in your body, explore the feelings or actions associated with each internal family part, and begin to understand and accept each part’s role in your life.
Techniques to help you on this journey may include journaling, guided exercises, or meditation.
Ultimately, the goal of Internal Family Systems is to strengthen your core Self by getting to the root cause of conflicts and developing healthy ways to address, manage, and overcome any problems.
What Does Internal Family Systems Therapy Help With?
Since it is an individualized approach focused on your needs, Internal Family Systems Therapy can help with a wide range of diagnosed mental health issues or non-clinical struggles.
Some issues that Internal Family Systems may help with include:
Eating disorders
Anxiety
Depression
Addiction
Self-esteem or self-worth
Phobias
Body image
Internalized aggression
Feelings of shame
Emotional blocks
Grief
Your therapist may decide to incorporate multiple therapeutic techniques along with Internal Family Systems to help achieve your goals.
Another therapeutic technique that works in combination with Internal Family Systems is Compassionate Inquiry.
Compassionate Inquiry is another systems-based approach to therapy that works to uncover the internal process, mindsets, and beliefs that impact your daily life and your responses to trauma. In contrast to Internal Family Systems, Compassionate Inquiry is less methodical and more fluid.
How Do I Find an Internal Family Systems Therapist?
For a therapist to offer Internal Family Systems therapy, they must undergo specific training, ongoing education, and consultation with other Internal Family Systems therapists.
The therapeutic relationship between you and your therapist is essential for the success of Internal Family Systems. It’s important to build a rapport with your therapist before exploring this technique.
This is why I use Internal Family Systems as a mid-point of my 12-Month Holistic Counseling Program.
After establishing a safe, trusting, and comfortable space, as well as a deeper understanding of you and your goals, we then introduce Internal Family Systems Therapy to begin the healing process.
If you are located in Jasper, Indiana, and are craving a deeper relationship not only with others but with yourself, then this holistic counseling program is the right option for you.
If you aren’t in Jasper, I also offer a telehealth option to work with you on your journey of self-compassion and growth. Inquire now to begin.