Internal Family Systems
ROOTED COUNSELING & WELLNESS
What is Internal Family Systems (IFS)?
Have you ever felt like there are different parts of you that want different things? Like one part of you wants to relax and take it easy, but another part feels guilty and tells you to get to work?
Internal Family Systems (IFS) sees our inner world as a system made up of different ‘parts,’ each having its own feelings, thoughts, and role. Some parts might try to protect you, others might carry pain or difficult memories, and others might push you to succeed or avoid failure.
Who is IFS for?
IFS was developed through Richard Schwartz’s work with individuals with eating disorders, however, IFS can benefit a broad spectrum of concerns from complex trauma to those who are simply interested in self-growth and personal understanding. Some conditions IFS has been successful with include:
- Anxiety
- Depression
- OCD
- PTSD
- Attachment Trauma
- Disordered Eating
- Addictions
- Relationship Challanges
- Phobias and Panic Disorder
What are ‘parts’ in IFS?
Through the lens of IFS, we develop protective parts as a result of experiences that leave us feeling unsafe, uncertain, uncomfortable, or out of control.
A part that holds a traumatic experience is called an exile. We also have two types of protective parts – managers and firefights – that function to protect the exile from the painful emotions.
Managers
Exiles
Firefighters
Exiles
Wounded parts that carry painful experiences and emotions from the past. The protective parts work to protect the exhale from reliving painful memories or emotions.
Manager Parts
These types of protector parts are proactive and work to prevent you from feeling the emotions of the exile by seeking or keeping you in control of situations, tasks, emotions, relationships, or perceptions.
Examples of Manager Parts:
- Task Manager
- Inner Critic
- Perfectionist
- Overthinking
- Fixer/Doer
- Researcher
- Optimist
- Avoidant part
- Approval-seeker
- Critic/Judge
- Planner
- Caretaker
- Rule enforcer
- Self-Deprecating
- Image manager
- Intellectualizer
- People Pleaser
- Advisor
- Spiritual Bypasser
- Denial
- Procrastinator
Firefighter Parts
These type of protective parts are more reactive and attempt to distract or sooth us from emotional pain. They see emotions as a threat and try to extinguish them quickly, just like putting out a fire.
Examples of Firefighter Parts:
- Over spender
- Avoider
- Self-harm
- Drugging
- Numbing
- Rage
- Acting out sexually
- Restricting/Binging
- Suicidal
- Impulsive
- Over/underworking
- Adrenaline seeker
- Blame shifter
- Distraction
- Doom Scrolling
- Emotional Eating
- Self-Sabotage
- Drinking
- Dissociation
- Shutdown
Commonly Held Beliefs of Exlies
“I’m alone”
“It was my fault”
“The world is unsafe, I can’t trust anyone”
“I’m not acceptable/loved/worthy as I am”
“I can’t stand up for myself “
“I’m bound to be rejected or abandoned”
“I’m broken”
“I’m not good enough”
“I’m too much”
“I have to be perfect to be safe”
What is ‘Self’ in IFS?
IFS believes that we are all born with “self-energy” or the ‘Self,’ which essentially means our core self, untouched by trauma and difficult life experiences. “The 8 C’s” in IFS refer to qualities or traits that we all have access to when connected to “Self-Energy.” These include:
How Does IFS Work?
In IFS work, a therapist will help you increase access to “Self” and get to know and understand your parts, especially the ones that might be struggling or acting out, through inner dialogues and visualization. IFS is non-pathogenizing, which means that rather than looking at a mental health diagnosis, the goal is to understand what part (or parts) is activated when certain symptoms, reactions, or behaviors are present (like chronic anxiety, shutting down, self-sabotaging, or suicidal thoughts).
These parts aren’t bad or broken — they’re all trying to help in their own way, even if it doesn’t always feel that way. Instead of fighting with them or trying to get rid of them, we listen to them and help them heal. So rather than asking, ‘What’s wrong with me?’ we ask, ‘What part of me is feeling this way — and why?’
As the “Self” works to help parts feel seen, safe, and supported, emotional resolution and a sense of peace come as a result of befriending and unburdening parts which creates lasting internal shifts. This is the goal of IFS.
**Variation of IFS include IFS-informed EMDR, Somatic IFS, and IFS-Informed Couples Therapy.
What Are the Benefits of IFS?
While the most common benefit of IFs work is increased self-understanding and self-compassion, there are many other benefits. Often, people who engage in IFS work describe feeling:
- Decrease in emotional triggers
- More confidence in sitting with unpleasant emotions
- Increased emotional regulation and ability to self-regulate
- Reduction in anxiety & depressive symptoms
- An ability to redirect unhelpful thoughts, behaviors, and reactions
- Increased trust in self and others
- Healthier and more fulfilling relationship
- Less frequent cycles of burnout
- More access to the qualities of ‘Self’
- Emotional healing and a sense of resilience
Ready to go deeper in your therapy journey?
Your journey towards relief from past experiences begins now
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You Don't Have to Do it Alone
Schedule an Appointment With an IFS-Informed Therapist
Annie Adams
CMHC, IFS Level 1
Halie Boardman
LCSW, Foundations of IFS
Ke'ala Cabulagan
LCSW, IFS Level 1
Anna DiSera
LCSW, Foundations of IFS
Audrey Laurence
CSW, Foundations of IFS
Romina Marquez
LCSW, IFS Level 2
Elicia Pye
CSW, Foundations of IFS
Rachel Schmidt
ACMHC, Foundations of IFS
Darla Woods
CSW, Foundations of IFS
