IFS Therapy

We are probably all familiar with the notion of “parts”. We might say: “one part of me wants to get my work done, but the other part just wants to go out with my friends”. In Internal Family Systems Therapy this perspective gives us a powerful way to help the parts of us that have become stuck, depressed, or distressed.

For example, you might notice a “self-critical” part; a harsh inner voice that tells you to do better. Or you notice a “lazy” part; a part that helps you find lots of reasons not to get your work done or a part that avoids social gatherings or feels isolated in a crowd. A part that is now drinking too much simply to gain the confidence or esteem to fit in, connect, saying, “I’m not good enough” believing this is who I am.

We can explore the interactions of these various parts by talking and reflecting. As we explore, you see that it is possible to notice more parts and allow them space to be present in your experience.

To improve the health and harmony of our inner system, we pay attention to parts that are stuck or ‘burdened’. By paying attention to one part, and asking other parts to ‘step back’, we listen with the openness and compassion of our inner Self. We can hear about the emotional wounds and negative beliefs that this part of us is carrying. We offer that part the support it needs to set down burdens and it can then integrate more harmoniously into our emotional world. As we recognise and unburden these parts, we find that defensive strategies ease. This allows us to be more present and flexible in life.

If you think of talking to someone else about your anger or sadness how about thinking of asking the same question to the part of you that is sad or angry. At first it appears strange but like everything it takes practice, in the beginning with a qualified therapist. You, or the self, becomes curious and connected to dialoguing with the parts to understand why this has blended with self to set about unblending it and overcoming it by gaining self-awareness.

The Power of Self to Heal Our Parts | Richard Schwartz, Soren Gordhamer | Wisdom 2.0 2017

Click on this link to familiarise yourself with the IFS Model Outline.
https://ifs-institute.com/resources/articles/internal-family-systems-model-outline