Naomi Berry, MC, LPC

What Is IFS Therapy?

Internal Family Systems—or IFS—is a form of therapy that helps individuals develop a more caring and compassionate relationship with themselves as they become more fully aware of their thoughts, feelings and body sensations, otherwise known as “parts” in IFS language. IFS centers around the premise that our minds contain multiplicity and that every single part of our psyche is valuable, even the parts of us that present us with pain and challenges. 

Rooted in mindfulness, IFS therapy aims to bring a new awareness to clients. The ultimate result is self-compassion and healing. And because deeper awareness leads to more effective emotional regulation, IFS therapy allows individuals to problem-solve and think more clearly, which reduces anxiety and improves the quality of their relationships. 

This approach to therapy was developed in the 90s, by Richard C. Schwartz, Ph.D after he noticed many of his clients referring to internal and disparate parts of themselves that felt out of harmony with one another. In 2000, he founded the IFS Institute. 

Schwartz discovered that when his clients’ inner parts were able to safely relax, the whole self would inevitably become more confident, open and compassionate. He also found that the innate ability of individuals to heal themselves was a key component of IFS therapy allowing the therapist to serve as a source of encouragement and guidance in achieving this goal.  

Since its inception, the Internal Family Systems approach has been comprehensively and thoroughly researched. It is recognized by the National Registry for Psychotherapy as a highly effective, evidence based therapeutic model. IFS therapy targets recurrent patterns that adversely impact any area of life, including emotional and physical symptoms as well as relationship difficulties. Thus, IFS can be used for clients struggling with a wide range of issues—from anxiety to depression, from addictions to compulsive behaviors. 

How Does IFS Therapy Work?

Though Internal Family Systems therapy will from time to time examine a client’s family of origin, the “family system” aspect of IFS refers to the internal family of parts that exists inside of each and every individual. IFS clinicians believe that this internal family often mirrors the external family system, providing clients with a deeper awareness of where, why and how they developed thinking patterns and behaviors. 

In IFS therapy, all parts of the individual are welcome—including the parts that may be complicating life for the individual (such as anxiety, anger, or addictions). Whereas other behavioral therapies are interested in correcting distorted thinking patterns, IFS seeks to know the internal family of parts within each individual so that they can be successfully integrated and healed. 

Throughout the process of therapy, clients will learn how to mindfully separate (or “unblend”) from the part of themselves that is creating obstacles in their lives, examining that part’s role in their internal system. For example, if a client experiences a high degree of anxiety, they will learn to use the mindful aspects of IFS therapy to create distance from the anxious part of oneself so that they can examine and eventually befriend that challenging part in a way that promotes self-compassion, acceptance and healing. The goal of IFS is to get the client to a place where they can speak for their parts instead of from their parts, ultimately reducing internal distress.

IFS promotes a loving relationship between the self and its many parts. In the short term, this form of therapy decreases feeling overwhelmed and emotional reactivity. In the long term, IFS has the ability to heal the parts of oneself that carry pain or long-held wounds. 

How IFS Informs My Therapeutic Approach

As an Internal Family Systems therapist, I approach each client’s family of parts from a place of curiosity. Instead of pathologizing or attempting to correct a specific part in the system, I am more interested in encouraging the client to approach oneself with the same curiosity so that they can foster a more loving and compassionate relationship with their internal family of parts. I find that when smaller parts of the whole heal, my clients don’t need to work as hard to manage their emotions and relationships. 

I also find that IFS is particularly effective when used in conjunction with Eye Movement Desensitization and Reprocessing (EMDR). EMDR is a body-based therapy that targets painful memories or beliefs, and similar to IFS, EMDR encourages a gentler and more compassionate view of the self. In addition, sensory-motor psychotherapy is another body-based technique that allows my clients to identify bodily sensations on the path to healing. 

Of course, mindfulness is essential to the IFS process, and I often incorporate individualized mindful techniques that promote deep awareness so that a client can be successful in examining and unblending from their parts. All in all, IFS therapy and its complementary techniques help clients to create more harmony and internal balance so that they can be more self-led and less reactive in daily life… And, thus live more authentically.

Though I am trained in a wide range of therapeutic modalities, I find that Internal Family Systems has informed my worldview. IFS is more than a therapy; it’s a mindset. And since becoming a Level Two trained therapist from the IFS Institute, I have become a program assistant who is qualified to teach this model to increasing numbers of clinicians interested in incorporating IFS into their practice. 

Harmony And Healing Are Possible

There exists within you an innate ability to heal—all it takes is curiosity about, awareness of and compassion for your self’s many parts. And IFS therapy makes that possible. 

If you struggle with being compassionate with yourself or if you’re a clinician looking to incorporate Internal Family Systems (IFS) therapy into your practice, I can help. Please contact me or call (480) 427-3553 to find out more.