Internal Family Systems (IFS) is a therapy model developed over 30 years ago by Dr Richard Schwartz, a family therapist from the United States. It assumes that our personality is made up of many ‘sub-personalities’ – parts living within us – like the Inner Critic, the Workaholic, the Perfectionist, and so on. It assumes that each part has its own goals, desires, habits, and emotions. By taking a closer look at each given part, we will soon realise that they all have exclusively good intentions. IFS assumes that „all parts are welcome”.
Dr Richard Schwartz also makes a clear distinction between our internal system of subpersonalities and the self, which is characterized by compassion, curiosity, calm, clarity, courage, communication, confidence, and creativity. The self is full of love and wisdom; it is our state of higher consciousness.
IFS therapy is based on a dialogue of the self with our subpersonalities. Its main goal is to bring balance to the system, by establishing deeper relationships between the self and the parts, and helping to relieve emotional burdens formed during childhood. The aim is that, by the end of the therapy, no single part remains dominant. Thanks to the journey inside your consciousness, you can get to know our subpersonalities better and help free them from the trauma they may have been carrying for years.
We’ve all heard contradictory voices in our heads. One encourages you to socialise while the other demands you stay home and be productive; one says, “stay at the office for longer” and another suggests well-deserved rest. The stronger voice always wins – the part that is dominant breaks the balance. Interestingly enough, you may think that this Inner Critic, Workaholic or Despot is ruining your meeting, project, or day. But it really wants what’s best for you! In that moment, it protects you from something that might happen if you made a different decision. It protects your Inner Child, who has been crying for attention for years, and makes sure that your emotions, wounds and childhood traumas do not overwhelm you.
Here’s what Dr Richard Schwartz himself says about IFS:
Therapy following the IFS model is extremely effective. It doesn’t have to last for years. On the contrary – after each session, the client is able to feel a great relief and understand more about how their internal system works. They’re able to separate their self from their subpersonalities, and at the same time view them with empathy and understanding.
Ellie Ela Cullen 