What is Internal Family Systems?


Internal Family Systems (IFS) is an integrative and depathologizing approach to therapy.

It works on the following 5 basic assumptions: ​

1. Minds are subdivided and consist of a number of different parts. There are two categories of parts - Protectors (some have a "Manager" function and others a "Firefighter" function) and Exiles. Protectors are what traditional therapy calls defenses or coping mechanisms (e.g. substance use, dissociation, people-pleasing, intellectualizing), while Exiles are parts of you that carry burdens related to pain, shame, fear, or trauma from past experiences. 

2. Each person has an inner resource called the Self. This is resource is available to everyone and the goal of therapy is accessing Self-energy. Most people feel confident, compassionate, clear, curious, calm, courageous, and connected when Self-energy is present. This may look different if you have a neurodivergent brain!

3. All parts have positive intentions and are trying to do something for you. The goal in therapy is to understand why parts are doing what they are doing, to heal the burdens they are carrying, and to help them transform

4. Parts are complex and perform complex interactions with one another. As we heal, the parts in our inner system will interact more harmonically. 

5. ​Both internal and external systems are of relevance because they effect one another. 

Source: https://ifs-institute.com/resources/articles/internal-family-systems-model-outline

Article on why IFS works well for neurodivergent people by Eleanor Carn. 

click here

Why IFS is Queer-friendly - articles by Alessio Rizzo 

click here

Guided IFS Meditations

Click here for a Dropbox link to download the following meditations/exercises by R. Schwartz from his book 'No Bad Parts':
  • Daily IFS Mediation
  • Dilemma Meditation
  • Mapping your Parts Exercise

Click here for an IFS meditation by Alessio Rizzo

Insight Timer IFS Meditations:
  • Click here for parts meditations by Richard Schwartz