Internal Family Systems (IFS)

Internal Family Systems (IFS) is a type of psychotherapy developed by Richard C. Schwartz. It’s based on the idea that the human mind isn’t a single unified “voice,” but rather a system made up of different parts, each with its own feelings, roles, and perspectives.

 

IFS is based on the idea that the mind is made up of different “parts,” rather than being a single unified voice. These parts aren’t considered imaginary — they’re seen as normal aspects of personality that developed to help you cope, protect yourself, or manage emotions.

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IFS also suggests that:

• You have a central, calm, wise core called the Self

• Around that are various parts (like sub-personalities) that try to help you in different ways

• Instead of seeing inner conflict as a problem, IFS treats it as a conversation between parts that are all trying (often imperfectly) to protect you.

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The main types of “parts”

1. Exiles

• Carry pain, trauma, or difficult emotions

• Often pushed out of awareness because they feel overwhelming

2. Managers

• Try to keep life under control and prevent pain

• Example: perfectionism, overthinking, people-pleasing

3. Firefighters

• Jump in when emotions get intense

• Try to quickly “put out the fire” (e.g., binge eating, substance use, distraction)

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The Self

The Self is considered your core identity—calm, compassionate, curious,

and grounded.  In IFS, healing happens when the Self:

• Listens to each part

• Understands its role

• Helps it relax or take on a healthier function

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The 8 C's of the Self

1. Curiosity

2. Compassion

3. Clarity

4. Connectedness

5. Creativity

6. Courage

7. Confidence

8. Calmness

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