IFS therapy is based on the principle that everyone’s personality contains multiple “parts,” or sub-personalities, that need space to speak, grieve, and heal. Though it’s somewhat controversial, IFS therapy may be effective for conditions like PTSD.
Internal Family Systems (IFS) therapy is a new talk therapy that may help people whose trauma has affected their personality and internal dialogue.
Though research on the technique is limited, it may be useful for people with certain conditions. Keep in mind that due to its emphasis on sub-personalities, it’s not generally recommended for conditions like schizophrenia or dissociative identity disorder.
Here’s what to know about IFS therapy, including potential concerns and past controversies.
What is IFS therapy?
Internal Family Systems (IFS) therapy is a unique form of talk therapy that involves working with a professional to let the various aspects of yourself speak and interact.
The goal is to understand yourself on a new level and heal, eventually revealing the pure, compassionate authentic “Self” beneath all of those competing, chattering thoughts.
The creator of IFS, Richard Schwartz , believes that giving these “parts” space to rant, rave, or grieve can lead to lasting inner harmony. These parts make up the “internal family” that gives the therapy its name.
What is the internal family?
While doing talk therapy , Schwartz noted that most of his clients with trauma, addiction, or eating disorders had conflicting aspects of their personality, which he believed was a response to the hardships they had endured.
For instance, one “part” of a client with an eating disorder might feel obsessed their body image, while another aspect might snap back that they’re being superficial.
After observing patterns in their personality parts for a period of time, Schwartz found that a few key sub-personalities emerged that seemed to be central across people. He labeled and defined them as:
Managers
Managers try to take control. They might order the person not to become too close to others, for instance.
Though the underlying intent is protection, the manager’s demands often do more harm than good. For example, the manager might constantly criticize the person’s appearance or performance in a never-ending quest for improvement.
Exiles
These parts of the personality have been suppressed due to hurt, humiliation, fear, or shame. Managers often work hard to keep exiles “incarcerated,” Schwartz explained.
Firefighters
As hard as managers try to keep exiles contained, sometimes their trauma comes flooding out. When this happens, firefighters jump to the rescue, Schwartz says.
Firefighters tend to be impulsive and “douse the flames” with tactics intended to numb or suppress the volatile emotions.
According to Schwartz, common firefighter activities include heavy alcohol or substance use, overeating, or focusing on work. They may also include purging and restrictive behaviors, self-harm, or high risk activities.
How IFS therapy works
Schwartz noticed that if he was able to gently guide all of his clients’ parts, they would eventually stop arguing, competing, and stifling each other. He calls this process “unburdening.”
Amid the silence, a new voice always emerged, he said: the Self .
Unlike the clearly wounded managers, exiles, and firefighters, the Self consistently exhibited what Schwartz calls the eight C’s of self-leadership:
- calmness
- clarity
- curiosity
- compassion
- confidence
- courage
- creativity
- connectedness
This true self also exhibits what Schwartz calls the five P’s:
- presence
- patience
- perspective
- persistence
- playfulness
When the true self is eventually revealed and becomes the key voice, people typically feel significant relief, according to Schwartz. They finally feel like themselves again.
Techniques of IFS therapy
According to a 2021 review of the therapy, the practice draws upon techniques from:
While the therapy may vary from client to client, specific tasks may include:
What is the controversy around IFS therapy?
Some issues and possible risks involving IFS therapy include:
- Malpractice: In 2011 , a woman sued her former psychologist and treatment center in Missouri for malpractice. The woman says her therapist brainwashed her to believe she was a member of a satanic cult and had multiple personalities. Others came forward with similar experiences from the same treatment center. The suit has since been settled.
- The risk of false memories: A client’s “parts” may start to create false traumatic memories under undue pressure from the therapist.
- Contradictory conditions: This therapeutic technique is best used for people without conditions like schizophrenia , dissociative identity disorder , or borderline personality disorder . The emphasis on sub-personalities could potentially exacerbate symptoms like paranoia, confusion, and dissociation for people with these conditions.
- A current lack of empirical evidence: There are only a few studies on IFS. The effectiveness of IFS hasn’t really been proven.
IFS therapy is a relatively emerging treatment. If at any point you feel uncomfortable during treatment, you’re free to stop. Your sense of safety, well-being, and mental health are paramount.
Frequently asked questions about IFS therapy
What is IFS therapy used to treat?
IFS therapy is generally recommended to treat issues like:
How effective is IFS therapy?
Research on IFS is very limited. Here’s what the studies say:
How do I find an IFS therapist?
The official IFS Institute has a directory to find certified IFS practitioners near you.
In the United States, you can also use the American Psychological Association’s Psychologist Locator to find a therapist. Though there’s no way to search for IFS therapy specifically, you can inquire with therapists individually to see whether they offer it.
You can also ask for a referral from your primary care physician or another mental health professional. Since IFS therapy is not a mainstay treatment like CBT, keep in mind that not every therapist will feel equipped to offer it.
Because a good client-therapist bond is central to this treatment, you can also talk with a therapist you trust to see whether they’re comfortable implementing some IFS therapy techniques in your sessions.
Takeaway
IFS therapy aims to take a compassionate, holistic approach to healing via engaging all parts of your personality in talk therapy. Though empirical evidence is limited, it’s designed to be particularly effective for treating conditions like PTSD, eating disorders, and addiction.
If you have a condition like schizophrenia, dissociative identity disorder, or borderline personality disorder, a therapy approach such as CBT may be better for you, but talk with a mental health professional to learn more.
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