Let’s go inside!
“I’m going about my day, and my busy mind doesn’t let me relax or focus.”
Imposter syndrome, inner critics, low self-esteem, and low confidence all stem from internal personalities that seek to control us.
You’re not losing your mind. Everyone possesses multiple internal personalities. Some of these are protectors developed during early life when we felt unsafe.
The Internal Family Systems (IFS) model provides tools to understand our internal family and to nurture and heal these “parts,” enabling them to guide us without the burden of keeping us safe.
The model posits that every person has internal personalities serving as protectors and an essential Self, which is pure and incorruptible. The Self acts as a spiritual entity and a resource for healing the young, immature, and dysregulated parts.
IFS assumes that when the internal system is Self-led, it will achieve well-being.
The IFS process begins with understanding the internal personality parts, often by noticing physical sensations, emotions, and current thoughts. We care for these internal parts with compassion and curiosity, building trust in Self-leadership.
There are two types of parts: protectors and exiles. Protectors are divided into Managers and Firefighters. Protector parts aim to safeguard the vulnerable, young parts, known as exiles. Managers are proactive, functioning as internal critics that prevent the young parts from being triggered, while Firefighters, also called Distractors, are reactive parts that emerge once the young parts are triggered.
Some parts carry extreme beliefs or burdens formed from attachment injuries or trauma.
Self-leadership is supported by the 8 C’s and 5 P’s. The 8 C’s are: calmness, clarity, curiosity, compassion, confidence, courage, creativity, and connectedness. The 5 P’s of IFS include perspective, patience, presence, playfulness, and persistence.
This may seem complex and overwhelming. The best way to learn the IFS model is through experience.
Many books explain IFS, ranging from introductory to advanced levels. A good starting point is Richard Schwartz’s book, No Bad Parts, which elucidates the concepts through various stories and exercises you can try.
I utilize IFS as a technique to assist my clients in feeling better. The beauty of IFS lies in learning to care for oneself and accessing one’s inherent goodness.
Reference: IFS in Action Master Class by Richard Schwartz, Psychotherapy Networker, June 23, 2024