Shining Light on Internal Family Systems (IFS)

Internal Family Systems (IFS) is a therapeutic approach developed by Dr. Richard Schwartz that views the mind as composed of multiple sub-personalities or "Parts," each with its own perspectives and roles. These parts include Protectors, such as Managers and Firefighters, which strive to prevent or numb emotional pain, and Exiles, which hold repressed memories and emotions. Central to IFS is the concept of the Self, characterised by qualities such as compassion and clarity, which acts as the natural leader of the internal system. The goal of IFS is to help us identify, understand and harmonise these Parts, fostering a balanced internal environment where our Self can lead us like a good parent.

Protectors

Protectors are Parts that take on roles to shield us from emotional pain, perceived threats or harm. They operate in two main forms: Managers and Firefighters.

Managers

• Role:  Managers are proactive protectors. Their primary function is to prevent painful or traumatic feelings and experiences from surfacing. They do this by managing day-to-day life, behaviours and interactions to avoid situations that might trigger these vulnerable feelings. Example: a permanent state of hypervigilance.

• Behaviours: Managers often manifest as perfectionism, control, criticism, compliance or caretaking. They work hard to keep the person safe by maintaining order and predictability. Example: no boundaries, feeling guilting when saying 'no'.

• Characteristics: Managers can be very strict and demanding, often leading to high standards and sometimes a harsh inner critic. They strive for stability and predictability, working tirelessly to preempt any emotional upheaval. Example: imposter syndrome.

Firefighters

• Role: Firefighters are reactive protectors. When managers fail to prevent emotional pain, firefighters step in to extinguish these intense feelings as quickly as possible, often through impulsive or extreme behaviours.

• Behaviours: Firefighters might engage in activities like substance abuse, overeating, self-harm, dissociation, or other behaviours that provide immediate relief or distraction from emotional distress.

• Characteristics: Firefighters act urgently and are less concerned with long-term consequences. Their focus is on immediate relief from overwhelming emotions, sometimes in ways that might be harmful or destructive.
  

>> Firefighters often get triggered on the road (e.g. road rage). You'll know you're making progress when, instead of getting angry at an aggressive driver, you can calmly wish them well :-)

Exiles

Exiles are parts of the psyche that carry the emotional wounds and memories of traumatic experiences. These experiences are often from childhood but can also originate from later in life. Exiles are typically young, vulnerable and hold painful emotions such as fear, shame, sadness or anger. They are often pushed out of awareness and into the unconscious by the Managers and Firefighters, which strive to keep these painful emotions hidden in order to maintain functioning and avoid overwhelming distress.

Exiles can exert a significant influence on our thoughts, feelings and behaviours, even though they operate largely outside of conscious awareness. They may manifest through symptoms like anxiety, depression, low self-esteem, self-sabotaging behaviours, or difficulties in relationships. If left unaddressed, Exiles can continue to cause distress and dysfunction in an our life.

>> The more tyrannical our Managers become, the more our Firefighters develop significant addictive behaviours to cope with the pressure and numb the pain. A controlling Manager often hides behind a sugar addiction. The Firefighters will compulsively drive us to eat that entire cookie dough ice-cream, creating a hazy buffer (and a layer of fat!) between our Exiles and our Managers. That hazy buffer is also linked to a foggy brain, stagnation and procrastination, but the good news is that all this can be fixed.

The Self

In IFS, the Self is the central, unifying aspect of a person, characterised by qualities such as compassion, curiosity, calmness, clarity, confidence, creativity, courage and connectedness (often referred to as the 8 Cs). The Self is seen as the natural leader of the internal system, capable of understanding and harmonising the parts. The goal is to facilitate a compassionate and healing relationship between the Self (the good parent) and these Exiled (vulnerable) parts.

The Therapeutic Process

IFS therapy involves:

• Identifying and Acknowledging Parts: Recognising the different Protectors, understanding their roles and appreciating their efforts to keep us safe.

• Building Relationships: Establishing a compassionate relationship between the Self and these Parts. This often involves listening to their concerns and understanding the burdens they carry.

• Healing and Unburdening: Working with the Protectors to release their extreme roles and burdens, linked to past traumas or negative beliefs.

• Restoring Trust: Helping these Parts trust the leadership of the Self, allowing for a more balanced and harmonious internal system.

Protectors in IFS serve as vital components of an our psychological defense system, with each assuming unique roles in preemptively managing, reactively mitigating or numbing emotional pain. In IFS-informed therapy, we prioritise seeking permission from Protectors before accessing other Parts, ensuring progression only with granted access. This approach instills a profound sense of reassurance, as sensitive information is accessed solely with the consent of our Protectors. By recognising and honouring our internal boundaries, this respectful approach underscores the revolutionary understanding that we are multifaceted beings embodying various archetypes. This foundational respect for internal boundaries renders IFS a profoundly potent yet gentle and compassionate therapeutic approach.

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For those interested in exploring Internal Family Systems (IFS), the following books offer comprehensive insights into the theory and practice of this therapeutic model:

• "Introduction to the Internal Family Systems Model" by Richard C. Schwartz

• "No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model" by Richard C. Schwartz

• "Self-Therapy: A Step-By-Step Guide to Creating Wholeness and Healing Your Inner Child Using IFS" by Jay Earley

• "You Are the One You've Been Waiting For: Bringing Courageous Love to Intimate Relationships" by Richard C. Schwartz - Not specified in the provided information.

• "Transcending Trauma: Healing Complex PTSD with Internal Family Systems Therapy" by Frank Anderson - Not specified in the provided information.

• "Internal Family Systems Skills Training Manual: Trauma-Informed Treatment for Anxiety, Depression, PTSD & Substance Abuse" by Frank Anderson, Martha Sweezy, and Richard C. Schwartz