What is Internal Family Systems (IFS)?

Internal Family Systems (IFS) is a therapeutic approach created by Richard Schwartz who worked as a systemic family therapist. In IFS the mind is seen as having a natural multiplicity. The approach is based on the understanding and healing of the different parts of an individual's internal system. These parts can be seen as different aspects of the person's personality, each with their own thoughts, feelings, and behaviours. One part of you may want one thing for you, while another part wants the stark opposite. Parts can be in complete opposition and polarized or they may work together as comrades. IFS recognizes that there are parts that often carry wounds and burdens from past experiences, called exiles and there are protective parts known as firefighters and managers which try to keep you from feeling the exile's pain.

The aim of the IFS model is for you to unblend from your protective parts and establish a harmonious relationship with these parts and to help individuals access their core or true Self. Upon unblending, space is created within your system so your protectors do not need to overtake you or your system with their fears. During IFS you will learn to speak for your parts, instead of from them which provides enough room to access Self. When you have access the the 8 C's or the qualities of Self, connection and regulation are nurtured rather than being flooded by your survival skills. While these parts such as a perfectionistic pr criticizing part, an intellectualizers or a strategizing part, a distancer or a distracting or even a dissociating part have been a boon to help you cope with feelings of pain, hurt, isolation and worthlessness, you may find that they act like a double-edged sword. While these parts may help you to cope with life's challenges they can also lead to lead to emotional and psychological distress and they often keep you from what you most want in life.

The 8 C's of Self in the Internal Family Systems model refer to eight qualities or characteristics that are the healthy and balanced self that exists underneath all the hurt and pain. They are also qualities that are commonly tapped into during altered states of consciousness such as in a meditative state, a hypnogogic state, a deep state of conscious relaxation, a state of trance, during a great yoga session, when immersed in playing an instrument or in any other state of flow, as well as during psychedelic experiences. These qualities are easily accessed when you feel safe enough with those around you and your environment to be in the social engagement system.

Using the IFS model can help you to have increased access to these eight qualities.

The 8 C's of Self

The 8 C's are as follows: curiosity, compassion, calmness, clarity, confidence, creativity, courage, and connectedness.

• Curiosity encourages us to explore and understand our inner world and the inner world of others.

• Compassion allows us to approach ourselves and others with kindness and understanding.

• Calmness helps us cultivate inner peace and serenity a sense of internal ease and regulation.

• Clarity enables us to see ourselves and our experiences more objectively. We might have an easier time developing insight into our experiences with an increased ability to make decisions with a trust.

• Confidence empowers us to feel inherently worthy of showing up authentically.

• Creativity allows us to express ourselves and use difficult experiences in a way that feels valuable to ourselves and the world.

• Courage fosters the internal strength to face our fears and challenges.

• Connectedness reminds us of our interdependence with others and the world around us.

You can use this worksheet to gauge your connection to Self moment to moment.

If you would like to book a session are learn to unblend from your parts and create a connection with the 8c's, book your free 20-minute consultation now.

Please note *I do not exclusively use the IFS model in sessions.