So I found myself in a personal therapy session delving into why I consistently would begin a program of nutrition and exercise only to seemingly “sabotage” my progress somewhere along the way. 

My therapist, trained in both EMDR and Internal Family Systems therapy, asked me if it felt like a “part” of myself wanted to eat whatever it wanted to even if it was a bad life choice for me (I’m a Type 2 diabetic). Surprisingly to me, I answered “yes”. There did seem to be a conflict between what “I” wanted and what this part wanted. 

And there began my introduction to Internal Family Systems (IFS) therapy and how, hopefully, it could help me change this negative pattern of thinking, feeling, and behaving. 

So what is IFS?  Let’s take a brief look. 

Introduction:

Internal Family Systems (IFS) therapy, developed by Richard Schwartz, has gained recognition as an innovative and effective approach in psychotherapy. This article delves into the key principles of IFS therapy, its applications, and its impact on mental health treatment.

Key Principles of IFS Therapy:

IFS therapy is rooted in the understanding that individuals possess various subpersonalities or “parts” that play different roles in their lives. These parts can range from protective to vulnerable, and IFS aims to facilitate communication and harmony among them. Richard Schwartz’s work emphasizes the importance of acknowledging and respecting these internal dynamics.

The Three Pillars of IFS:

1. Self: At the core of IFS therapy is the concept of Self—the calm, compassionate, and confident essence within each individual. This Self is the guiding force that helps navigate and heal internal conflicts. My Self wanted to pursue a program of good nutrition and exercise to keep my diabetes under control. 

2. Parts: IFS identifies three types of parts—exiles (vulnerable and wounded), managers (protective), and firefighters (reactive). Understanding and working with these parts is central to the therapeutic process.  During ongoing therapy, we found a part, an exile, who had experienced a very negative experience with food deprivation at a very young age. Bottom line: Now that this part was in my adult body, it could get all the foods it wanted (usually poor choices) and no adult could tell “him” “No”. This led to conflicts with my Self and the symptoms that resulted were what brought me to therapy 

3. Relationship with Parts: IFS encourages clients to establish a respectful and empathetic relationship with their parts. This involves acknowledging their roles, intentions, and concerns.  In IFS, there are no “bad” parts. All parts are considered to have good intentions. It’s just that those “good intentions” often result in bad outcomes for the whole person and often those around him.  As I began to show empathy and compassion for this exile that felt deprived, he began to feel more affirmed and validated and caused fewer “problems” for my Self. 

Of course, I’m providing only highlights of the process but I hope my personal example helps support the overview. 

Conclusion:

Richard Schwartz’s Internal Family Systems therapy presents a novel approach to psychotherapy that emphasizes self-awareness, internal dialogue, and healing through self-compassion. With its emphasis on acknowledging and harmonizing internal parts, IFS offers a promising avenue for addressing a wide range of mental health challenges, fostering resilience, and promoting lasting well-being. As research continues to  its applications, IFS therapy holds the potential to shape the future of mental health treatment.

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