Introduction to Internal Family Systems (IFS)
Internal Family Systems (IFS) is a therapeutic model and spiritual practice designed to help you to connect with, understand, and heal the parts of you that are wounded and in unhealthy roles. IFS was developed by Richard Schwartz in the 1980s.
IFS argues that beneath the pain and destructive impulses of your parts is your true spiritual Self. Your Self is naturally capable, compassionate, and caring. Accessing your Self and using this caring energy to heal your parts is the foundation of IFS.
Parts have positive intrinsic qualities, but they may have taken on burdens of pain or negative beliefs because of some past traumas. The goal of IFS is to develop a caring relationship between your Self and your parts so that you can help them release their burdens. Once your parts release their burdens, their positive qualities can shine in healthier roles. And you'll have the internal space to lead your life as your true Self.
There are two types of parts:
Exiles: traumatized parts carrying pain and fear. They're often exiled into a person's subconscious by protectors who want to prevent the exile's pain from coming into awareness.
Protectors: protective parts that try to protect a person from harm or from being overwhelmed by an exile's pain.
Here's a brief outline of the IFS process:
Access Self
Get to know and develop trust with a protector
Get to know an exile and the source of its burdens
Retrieve the exile from the past and help it release its burdens
Help the protector let go of its protective role and take on a healthier one
The best way to learn IFS is to practice it for yourself. IFS can be done alone or with the help of an IFS practitioner. For those who can, and especially for those with severe trauma, it's recommended to start with the help of an IFS practitioner. At least until you've learned the IFS process and have clearer access to Self.
Paying for an IFS practitioner isn't an option available to everyone. However, many individuals have successfully practiced IFS on their own using Jay Earley's book Self-Therapy as a guide. However, the IFS model is a lot to learn. And it can be hard to follow the IFS process, remain in Self, and connect with parts all at the same time.
This is why I created IFS Chat. IFS Chat allows you to start practicing IFS alone without having to learn the IFS process first. And it allows you to focus on connecting with parts from Self without having to simultaneously figure out the next step to use in the IFS process.
ChatGPT Plus subscribers can use IFS Chat for free.