Internal family systems therapy, otherwise known as IFS, is a therapeutic approach that was developed in the 1980s to better understand complications and contradictions in the mind. IFS believes the mind is comprised of multiple parts, much like a family system.
No part of the mind is bad, but sometimes different ones may begin acting extreme. This extreme behavior can have ramifications if not monitored and addressed.
While thinking of multiple parts, it can be easy to mistake this for multiple personalities. Under the IFS theory, all of the parts are not separate entities but rather the sum of one whole person. Different experiences and life circumstances can bring different parts to the forefront.
The Self
The Self is your main part. It is the part that makes up your core identity, your truest and most authentic version. This part of you is essentially good and represents the positive points in life. It houses your creative side, your compassionate side, and your confidence.
The Self lives deep inside you and cannot be broken down. Your Self is the only part of the IFS system that has the ability to bring you a sense of balance.
The Exiles
The parts that comprise the Exile group come from trauma and pain. They are considered younger parts and hold emotions and persistent vulnerabilities.
As is natural with trauma, the Exiles are often forced out of your consciousness and then repressed. Repressing the Exiles can be an exhausting process to go through each day. For that reason, the other parts don’t particularly want them around to interfere with your day.
Sometimes, the Exiles can become extreme and try to blend with or take over the Self. They develop coping mechanisms to deal with the pain and intense emotions that created them. Such coping behaviors, such as drinking, substance abuse, gambling, or other extreme behaviors, are not always healthy.
The Mangers
As their name implies, the Managers are the bosses that provide supervision. Your life experience can cause polarization of certain parts. Those polarized parts are known as your Managers. They work to steer you clear of distress and any triggering situations. Their job is to keep the Exiles away as best as possible.
Managers act from a place of love and can often be confused with the Self. They are good at imitating the Self and do so by running the show. Allowing them to constantly take charge will end up causing stifling of creativity, emotion, and personal growth.
The Firefighters
The Firefighter parts often interact with the Exile parts, trying to put out their fires. The interactions with each other can lead to the development of equally unhealthy coping mechanisms like self-harm or avoidance.
Firefighters evolve when the Managers are unsuccessful. The Exiles find a way into your consciousness and create problems. The Firefighters try to resolve the problem by creating distractions that pull your focus away from the distressing matter.
Unfortunately, distractions over time can become harmful. They operate without a plan but do so from a place of love and concern. The plus side is that they do typically help get you through whatever the troubled time is.
The Bigger Picture
Internal systems can be quite complex. Any person, at any time, could have up to 17 parts, falling into one of the above categories. During the exploration phase in therapy, under the guidance of a trained professional, you can learn what your parts are and uncover how they got to be in the roles they have.
If you’d like to learn more about IFS therapy and what your parts are, contact us for a consultation.
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