How Internal Family Systems Therapy Helps With Mental Illnesses
IFS therapy is a type of psychotherapy that views the mind as composed of discrete subpersonalities called "parts." According to IFS, every part has a positive intent, even if its behavior is counterproductive. The theory is that we all have a core self that is compassionate, curious, and confident, but these extreme parts can obscure it.
Some common parts include managers, firefighters, and exiles. Managers try to keep you in control and protect you from vulnerability. Firefighters react intensely to stress and try to extinguish emotional pain. Exiles hold a lot of pain, so working with them is key.
An IFS therapist helps you access exiles, understand what they're holding onto, reassure them they're safe now, and release those old emotions. This "unburdening" process can be deeply healing. As parts become unburdened, they transform into valuable resources. For example, managers can become inspiring motivators, firefighters can become sources of passion and enthusiasm, and exiles can provide resilience, empathy, and insight. Integrating these transformed parts leads to a sense of wholeness and strength.
How IFS Helps Treat Anxiety, Depression, And PTSD
Internal Family Systems (IFS) therapy can be incredibly helpful for managing anxiety, depression, and other mental health issues. Here is how:
Identifying Anxiety And Depression Parts
In IFS, the first step is identifying the parts of you that are contributing to anxiety, depression, or other issues. These could be "inner critics" that constantly put you down, "worriers" that catastrophize every little thing, or "exiles" that hold painful memories or emotions. A therapist helps you determine which parts are activated and what they're saying to make you feel bad.
Giving Your Parts Compassion
Rather than trying to eliminate these parts, IFS takes a compassionate stance. A therapist helps you understand why each part developed and what it's trying to do for you—even if its methods are misguided. Giving your inner parts compassion and understanding helps build trust so they'll be more open to change.
Finding Your Core Self
Ultimately, the goal of IFS is connecting with your "Core Self"—the confident, compassionate part of you that can guide all your other parts. By strengthening your Core Self, you gain awareness and control over your anxiety, depression, and other issues. You can calm your worriers, comfort your exiles, and quiet your inner critics. With practice, IFS gives you the tools to manage your mental health from a place of self-compassion.
Using IFS to Heal Your Inner Parts and Become Whole
One way to start is by noticing the voices of self-criticism or fear in your head. These parts likely developed to protect you, but now their messages are too extreme. Here are some ways you can connect with them:
Gently connect with these inner voices and get to know them better.
Ask them what emotions or memories they hold and what they need to feel better.
Listen to them and acknowledge their efforts to help you.
As you get to know your parts, notice their positive intentions and thank them for trying to help. Look for their goodness and strengths, not just their problems. Appreciate them for the roles they played in your survival and development. This helps transform them into valuable inner allies.
With practice, your parts can come to trust you and feel heard. They become less polarized and extreme and more willing to cooperate. Harmony is created within, and you feel increasingly solid, confident, and whole. This inner integration creates lasting healing and a sense of inner peace.
So, if you're struggling with anxiety, depression, or the effects of trauma, IFS therapy may be worth exploring. Reach out to us and learn how this therapy can provide a gentle, compassionate approach to inner harmony and help you overcome mental health challenges.
