Internal family systems (IFS) therapy was developed by Dr. Richard Schwartz in the 1980s. Dr. Schwartz was inspired by his work with families and observations of how families operated. He soon realized that individuals are highly complex and have sub-personalities within them. Dr. Schwartz learned that the core “Self” is reasonable and calm and can take leadership of the individual. With this information, he developed IFS to help integrate all the parts of the self.
In my experience, IFS was extremely helpful for a client I worked with named Nancy. Nancy experienced high levels of anxiety and low self-confidence. I helped Nancy identify with her “Self” who was confident. Nancy was able to identify that her anxious self was trying to protect her. She learned to communicate with the anxious part of herself and allow the core “Self” to set boundaries and improve her relationships.
IFS can complement other therapeutic interventions such as cognitive behavioral therapy (CBT). CBT can help change negative thought patterns, which works well with the emotional work done with IFS. IFS offers some strong self-help techniques. While these cannot be used as a replacement for utilizing IFS with a therapist, they can help you see the effectiveness of this therapy.
Some IFS self-help techniques include:
- Journaling: Your trauma counselor will guide you to journal your thoughts and feelings from the perspectives of your different parts.
- Meditation: By meditating, you can get to know your thoughts and feelings and gain a better understanding of your parts.
- Visualization: You can sit down and visualize a conversation with one of your parts. Imagine what they would say, how they feel, and how they react.
- Art: Using creative expression can help you understand your parts better. You don’t have to be an artist as this exercise is more about the process than the result.
IFS self-help techniques can help you begin to acknowledge your parts and begin investigating their thoughts and feelings.
What Is Internal Family Systems Therapy?
Internal family systems (IFS) therapy is an innovative approach to psychotherapy. IFS operates under the idea that individuals are complex and have different parts of their psyche. Each part is interrelated and creates your personality. Parts hold different emotions, beliefs, and desires. IFS helps you meet and harmonize all these different parts of yourself.
Embrace Healing The Power of Trust in Therapeutic Relationships
“In my experience, the most effective aspect of therapy is the therapeutic relationship. Establishing trust between a client and clinician is the first step to healing.”
What Is Internal Family Systems Therapy Used For?
IFS is used for a variety of conditions including:
- Trauma
- Anxiety
- Depression
- Addictions
- Relationship issues
- Stress management
- Eating disorders
- Self-esteem issues
- Emotional dysregulation
IFS is versatile, which allows it to be utilized for several different diagnoses. IFS is effective for anyone seeking to improve their self-awareness.
Does Internal Family Systems Therapy Work?
IFS has gained recognition after being proven to be effective. A research study published in the Journal of Family Psychotherapy in 2021 found that IFS therapy was effective in reducing PTSD symptoms in survivors of multiple childhood traumas. At the end of treatment, 70% of participants no longer met the criteria for PTSD, and 80% reported significant improvement in their symptoms. Another article in the Journal of EMDR Practice and Research found that after IFS therapy participants experienced symptom reduction rates ranging from 60% to 90%.
Are There Limitations of Internal Family System Therapy?
Some limitations of IFS include:
- Complexity: The approach of IFS may be difficult for some clients. IFS therapy requires a high level of self-awareness to understand one’s internal systems.
- Long-term: IFS takes commitment to attend multiple sessions due to its in-depth investigation of the self.
- Not suitable for everyone: For some clients, IFS may not be the best approach. Talk to your therapist to discuss which type of therapy is right for you.
Parts work can be difficult for some people. It can be challenging to identify or accept different parts of yourself. However, if you can begin to learn about different aspects of your personality and work on increasing your self-acceptance, your confidence and self-sufficiency will improve.
Can Drug Counselors Use Internal Family Systems?
Yes, drug counselors are therapists and can use IFS therapy to help clients overcome drug addictions by addressing:
- Trauma: With the help of an IFS therapist you can reframe the negative thoughts that were acquired as a result of traumatic experiences.
- Underlying causes of substance use: IFS can help you explore underlying parts of yourself and identify which feelings led to substance use.
- Reducing self-blame: By understanding all parts of yourself you will learn to practice self-compassion.
- Increasing self-awareness: Knowing all parts of yourself improves awareness of yourself.
- Improving confidence: When you learn all your parts, you can trust yourself more in difficult situations.
Substance use is a complex issue, which requires a complex solution. IFS is an especially effective therapy for substance use disorders because of the guilt, shame, trauma, and anxiety associated with drug use. ISF is an effective treatment for all the above-mentioned issues.
How to Do Internal Family Systems Therapy?
IFS therapy is a structured and compassionate approach to healing trauma.
Aspects of IFS therapy include:
- Parts work: IFS believes the human psyche is composed of several parts, each with different characteristics.
- Self-leadership: When you know all parts of yourself, you have better control of yourself. You can develop and identify a calm and balanced “self” to make decisions and lead your life.
- Internal dialogue: Trauma often creates conflicts with different parts of ourselves and our emotions. IFS therapy can help encourage healthy communication with our traumatized parts.
- Reframing: With IFS you can reframe your negative beliefs that resulted from trauma and reprocess traumatic memories.
- Release: Through IFS you can release intense emotions and integrate positive beliefs.
Many individuals find IFS to be a valuable tool in their trauma-healing journey.
As you explore the possibilities of Internal Family Systems Therapy (IFS) for healing and self-discovery, our experienced team of Internal Family Systems therapists at the Trauma Therapy Center in West Palm Beach invites you to embark on this transformative journey with us. Let the power of IFS help you harmonize your inner selves, and uncover your untapped potential. Take the first step towards holistic healing, self-awareness, and personal growth. Contact us today for a life-changing experience.