Internal Family Systems, or IFS, is a form of therapy that helps people better understand and heal from their past life experiences. One of the central ideas behind this form of therapy is that the mind is a family that consists of many different parts or personalities.
These parts or personalities interact with one another and can be in conflict with one another. IFS works to try to restore the balance between these parts and resolve any conflicts by healing the parts of oneself that are suffering. The overall goal of this form of therapy is to bring all of the parts back together again as one unit working together.
Each of the different parts in IFS is important. Read on to learn more about the Self, Managers, Firefighters, and Exiles.
The Self
In IFS, the Self is considered the core of who you truly are. The Self consists of what is known as the eight C’s and five P’s. IFS works to heal and restore these qualities, allowing the Self to work harmoniously with the other parts.
The Eight C’s:
- Calm
- Clarity
- Compassion
- Confidence
- Connectedness
- Courage
- Creativity
- Curiosity
The Five P’s:
- Patience
- Persistence
- Perspective
- Playfulness
- Presence
Managers
Managers are the parts that are responsible for managing the responsibilities and daily tasks of one’s life. They are the parts of the self that help to keep someone operating and organized. A Manager works to control someone’s behaviors, feelings, and thoughts as a way to offer protection and safety from harm or outside stressors.
In addition to helping to maintain daily functioning, Managers are also responsible for a presentable image and adhering to any set expectations or societal norms. During therapy sessions, Managers are sometimes the parts of the self that are the easiest to reach.
Firefighters
Firefighters in real life are known as protectors. This is also true for Firefighters in the IFS model. Firefighters step in to help whenever an emotional response is triggered. They act as emergency responders when a manager is unable to control the situation. The role of the Firefighter is to help control any overwhelming feelings, similar to how a real firefighter would fight or extinguish a fire.
A Firefighter works to step in and help a manager by either distracting an individual or making them numb to any pain. They often do this through behaviors that can end up being destructive, such as working excessively, overeating, or using and abusing substances. Even though the Firefighter’s goal is to help protect, sometimes these destructive behaviors can lead to more issues.
Exiles
Exiles are the parts of oneself that carry all of the emotional weight and turmoil from negative past experiences, memories, and traumas. The Exile is the part of the mind that is suppressed by both the Manager and the Firefighter. This is done as a way to prevent the painful memories from coming up to the surface again.
Exiles are the parts of the mind that can create emotional insecurities and vulnerabilities that can negatively impact one’s behaviors and choices. Healing the Exile parts of oneself takes time, but it is an integral part of the IFS model.
Know the Parts of Your Own Mind
IFS therapy is a great option for individuals looking to heal and build a greater sense of self-awareness. Therapy sessions will involve working with a therapist to help you identify the various parts of yourself to gain a better understanding of their roles and interactions.
This type of therapy is perfect for anyone interested in building a better connection between the Self and each of the three parts. Reach out today to set up an initial consultation to learn more about IFS therapy.
