Internal Family Systems (IFS), also known as “parts work,” is a compassionate and evidence-based therapeutic approach that helps individuals understand and heal their inner world. It’s based on the idea that we all have different “parts” of ourselves, each with its own feelings, thoughts, and roles. These parts can sometimes feel at odds with one another, especially when there’s unresolved pain or trauma.
At the core of IFS is the belief that we also have a Self, a wise, calm, and compassionate center that can help bring balance and healing to these parts.
How Does IFS Work?
- Exploring Your Parts:
- IFS helps you identify and connect with your inner parts, such as the protective parts (like the “perfectionist” or “critic”) and wounded parts (like those holding sadness or fear).
- Understanding Their Roles:
- These parts are often trying to help or protect you, even if their methods (like avoidance or self-criticism) feel unhelpful.
- Healing the Wounds:
- By connecting with your Self, you can listen to your parts, address their concerns, and release old burdens, allowing for greater harmony within.
Parts work at a glance
Explore this graphic for a deeper understanding of the parts and how IFS/parts work operates to stabilize your nervous system.
In addition, I’ll share this “Survive Thrive Spiral” to explain the connection between IFS/parts work and trauma.
Benefits of IFS Therapy
- Improved Self-Understanding:
- Gain insight into the different parts of yourself and why you feel or act in certain ways.
- Emotional Healing:
- Resolve inner conflicts and heal from trauma, leading to more peace and resilience.
- Increased Self-Compassion:
- Cultivate kindness toward yourself and your experiences.
- Better Relationships:
- As you create inner balance, your relationships with others also improve.
- Empowerment:
- Learn to trust your Self and make choices aligned with your values and goals.
This approach can sound very strange until you try it. To get more of a sense, try listening to Dr. Richard Schwartz talk about this model he created on the Tim Ferris show or on the Being Well Podcast with Dr. Rick Hanson.
Also, you can read Dr. Schwartz’s book “No Bad Parts” featured on my Resources page.