Internal Family Systems
What is IFS?
"IFS is a transformative, evidence-based psychotherapy that helps people heal by accessing and loving their protective and wounded inner parts. We believe the mind is naturally multiple and that is a good thing. Just like members of a family, inner parts are forced from their valuable states into extreme roles within us. We also all have a core Self.
Self is in everyone. It can’t be damaged. It knows how to heal.
By helping people first access their Self and, from that core, come to understand and heal their parts, IFS creates inner and outer connectedness." - IFS Institute
SELF ENERGY
Qualities include:
Courage
Confidence
Creativity
Clarity
Compassion
Curiosity
Calm
Connected
We ALL possess these qualities at our core.
MANAGERS
Protectors of the system. Attempt to keep the person in control of every situation and relationship in order to protect them from feeling hurt or rejected.
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Controller
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Judge
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Planner
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Self-critical
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Passive pessimist
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Caretaker
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Striver
FIREFIGHTERS
Firefighters also protect the system but act after exiles are upset to either soothe them or distract from them. Any activity can be used to get away from exiles, but common ones include:
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Driven/immersed in: sleep, work, sex, diet, exercise, computer, video games.
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Addictions
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Binge eating
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Suicidality
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Self-harm
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Vigilance
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Dissociation
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Distraction
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Obsession
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Compulsion
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Fantasy
EXILES
Hold painful emotions that have been isolated from the conscious Self for protection of the system or for the part’s safety. They become increasingly extreme in an effort to be cared for and share their story. Carry burdens from being wounded.
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Rage
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Dependency
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Shame
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Fear/terror
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Loneliness
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Grief/loss