What is IFS?
Internal Family Systems (IFS) is one of the evidence-based modalities we use at Sacred Circle Counseling. It is a therapy modality developed by Dr. Richard Schwartz, based on the concept of the multiplicity of the mind. I can hear it now. What does that mean? Have you ever been invited out by friends and part of you really wants to go hang out and have a good time, but there is another part of you that wants to sit on your sofa binge-watching that new series in your pajamas while eating junk food? That is essentially the concept of the multiplicity of the mind. We all have different parts of ourselves that make us who we are.
What do these parts do?
At the core, there is Self (always with a capital S), which some people consider the soul, the essence of who you are, that spark of life. The Self leads all the other parts of our system and instinctively knows how to heal.
Our other parts fall into one of two categories: Protectors and Exiles. Exiles are the parts of us who were wounded and hold on to that pain.
The protectors fall into two subcategories: managers and firefighters. Our managers are the parts that keep us going. They are proactive and look for ways to avoid getting hurt. If you struggle with anxiety, thank one of your managers.
Firefighters, on the other hand, are reactive. Just as real firefighters put out a fire, everything in the path of the fire gets doused with water. Similarly, our firefighters have one goal: to put out the emotional fire. They often do this with less helpful techniques like numbing our feelings with substances, having affairs, binging on food, or “add to cart, add to cart, add to cart.”
What is the goal of IFS therapy?
The goal is to help each client work from a place of Self-leadership so they can learn to interact with, heal, and unburden the other parts in the system. This leads to a reduction in symptoms, increased insight into “Why do I always do that?”, and helps the client feel like they are in control of themselves, allowing them to choose how to respond in different situations.
How long does IFS therapy take?
That depends on you. Each person is unique, and their ability to access and stay in Self-leadership varies. It also depends on how ready and committed you are to doing the work. Therapists spend maybe an hour a week with you, but if you want to see real change, you have to work on the skills you learn in therapy on your own time.