IFS is a non-pathologizing model of psychotherapy that views the mind as naturally having multiple subpersonalities or 'parts.' These parts are not seen as dysfunctional, but rather as having valuable qualities and positive intentions, even if their actions sometimes seem problematic. The core idea is that when these parts are understood and unburdened, they can return to their valuable roles, guided by the inherent wisdom of the 'Self'.

IFS categorizes parts into three primary groups based on their roles:

• Managers: These are proactive protector parts that try to keep us safe, organized, and functioning in daily life. They strive to prevent painful or exiled emotions from surfacing. Examples include the inner critic, the planner, the people-pleaser, the striver.
• Firefighters: These are reactive protector parts that emerge when Exiles are triggered and their painful emotions threaten to overwhelm us. Firefighters try to douse the emotional flames quickly, often through impulsive or extreme behaviors like substance use, binging, dissociation, rage, or self-harm.
• Exiles: These are young, vulnerable parts that hold the pain, shame, fear, and trauma from past experiences, often from childhood. Managers and Firefighters work to keep Exiles locked away to prevent their overwhelming emotions from surfacing.

At the heart of the IFS model is the 'Self.' The Self is not a part, but rather the inherent essence of who we are – our core consciousness. It is characterized by the '8 C's': Calm, Curiosity, Compassion, Confidence, Courage, Creativity, Connectedness, and Clarity. IFS therapy aims to help individuals differentiate their Self from their parts, allowing the Self to lead the internal system with wisdom and compassion, and to heal burdened Exiles and transform the roles of Managers and Firefighters.

Consider these questions from our assessment to begin noticing your own parts:

• Do you often notice different 'parts' or 'voices' within you?
• Can you recognize 'Manager' parts trying to control or protect you?
• Are you aware of 'Firefighter' reactions when you feel overwhelmed?
• Can you sense vulnerable 'Exiled' feelings that might be hidden?
• When have you felt connected to qualities of your core Self (calm, curiosity, compassion)?

Adopting an IFS perspective can lead to:

• Greater self-compassion and understanding.
• Reduced internal conflict and increased inner harmony.
• Healing of past wounds and emotional burdens.
• Increased access to the wisdom and leadership of the Self.
• Improved relationships with oneself and others.

IFS is an evidence-based practice recognized for its effectiveness in treating a variety_of conditions, including trauma, anxiety, depression, and eating disorders. It integrates concepts from systems thinking, family therapy, and humanistic psychology.

Key Resources:

• Schwartz, R. C. (2001). Introduction to the Internal Family Systems Model. Trailheads.
• Schwartz, R. C. (2021). No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. Sounds True.
• Anderson, F. G., Sweezy, M., & Schwartz, R. C. (2017). Internal Family Systems Skills Training Manual: Trauma-Informed Treatment for Anxiety, Depression, PTSD & Substance Abuse. PESI Publishing & Media.

Relevant Organizations & Journals:

The IFS Institute (ifs-institute.com) is the primary organization for training and information. Research appears in journals like the Journal of Marital and Family Therapy, Journal of Traumatic Stress, and others focused on psychotherapy and trauma.