What is IFS therapy?
Internal Family Systems (IFS) was developed by Richard Schwartz, who trained as a family therapist, beginning in the 1980s. It applies ideas from family therapy to the relationships between different parts of a person's inner experience.1
In IFS, the mind is understood as having many parts and a core Self.2 These are concepts from the model, a way of describing inner experience that therapists use in the work. They are not structures that research has shown to exist in the brain.
Parts, protectors and the Self
IFS describes three broad kinds of parts alongside a core Self. In the model, a part is not treated as an enemy to remove: each part is assumed to be trying, in its own way, to help or protect.2 IFS also describes qualities that become more available when a person is less taken over by a part.
When a part takes over
The parts can obscure the Self, and its qualities are harder to reach.
With a little space
The Self's qualities come through. The parts are still there.
Self, the sun
Calm, curiosity, clarity, compassion, confidence, courage, creativity, connectedness
Managers
Protectors that try to keep daily life under control
Firefighters
Protectors that step in quickly to distract from, numb, or reduce painful feelings
Exiles
Understood as carrying painful experiences from the past
“Blending” describes moments when a part's feelings seem to be all of who you are.2 In sessions, “unblending” means gently noticing the part, so there is a little room between you and what it feels.
What happens in an IFS session
In your session with your therapist, the work usually starts with what is happening in your life now. Your therapist helps you notice a part, get curious about it, and understand what it is trying to do for you.
Work with more painful material happens only when the protective parts are ready, and not every session goes there. The pace is set with you.
When the protective parts are ready, the model describes “unburdening”: helping a part that carries old pain let go of what it has been holding.2,3
How IFS is used
IFS is a complete therapy model in its own right, with its own way of working with individuals, couples and families.3
Alongside EMDR. Some EMDR therapists also draw on IFS. They may use it while preparing someone for EMDR, to help them get to know their parts and feel steadier first, and during EMDR sessions, when a protective part seems to be holding the processing back.4,5 This describes how some clinicians work.
With other approaches. Therapists may also bring IFS together with ego-state work4 attachment-informed work and nervous-system-informed work, with close attention to pacing. How these are combined varies from therapist to therapist.
Who it may suit
IFS is used with a wide range of concerns, including trauma, anxiety and low mood, and with couples and families.3 Whether it fits you is something you and your therapist weigh together after an assessment.
For some people, working with parts needs extra care and a slower pace. This includes people who experience dissociation (feeling cut off from themselves or their surroundings) or who find it hard to tell what is real.6 The pace is set with you throughout.
Common misconceptions about IFS
Common belief“Having parts means something is wrong with me.”
In factWithin IFS, noticing parts of yourself is not treated as a sign that something is wrong with you. The model sees having inner parts as part of being human: the mind is too complex to reduce to a single part, such as one “inner child.”2
Common belief“Some parts are bad and need to be got rid of.”
In factIFS assumes every part is trying to help in some way and carries its own wisdom, even when what it does causes problems. The aim is to understand a part, not to remove it.2
Common belief“IFS means talking to imaginary people.”
In factIn IFS, parts are a way of describing the thoughts, feelings, body sensations and self-talk you already notice. Some people see images; others connect with a part by sensing it.2,7
Common belief“IFS is only for trauma.”
In factIt is also used with low mood and anxiety, and with couples and families.3
Common belief“I can do deep parts work on my own, with a book or an app.”
In factSome psychologists have raised concern that popular IFS content may lead people to try parts work without a trained therapist.6 Books and apps can be a gentle way to start noticing your parts. Work with painful experiences is usually best done with a trained therapist, at a pace that feels safe.
IFS at True Self Practice
Hanouf Alahmari completed the IFS Institute's Level 1 training in Internal Family Systems therapy.
Where it fits your needs, IFS may be used alongside other approaches, including EMDR. Sessions are online, in Arabic or English.