Terms & Definitions · Therapies
IFS (Internal Family Systems)
In short: IFS is a therapy based on the idea that everyone’s mind is made of different “parts,” and that a calm, caring core called the “Self” can help those parts heal.
What is it?
IFS was developed by therapist Richard Schwartz in the 1980s. He noticed his clients often talked about themselves as if they had different parts, like “part of me wants to go, but part of me is scared.”
According to IFS, this is true for everyone, not just people with DID. Every mind is like a family, with members who each have their own jobs and feelings.
How does it work?
IFS describes three main kinds of parts:
- Exiles: young, hurt parts that carry pain, fear or shame from the past. Other parts try to keep them hidden away.
- Managers: parts that try to keep life under control so the exiles’ pain never comes up. They might be perfectionists, planners, or critics.
- Firefighters: parts that jump in fast when the pain breaks through anyway, to put out the “fire.” They might numb out, binge, rage, or dissociate.
Underneath all the parts, IFS says, is the Self: a calm, curious, kind center that is never damaged, no matter what happened. In IFS, the Self is the one who helps the parts, not the therapist.
A key idea in IFS is that there are no bad parts. Even parts that cause problems are believed to be trying to protect you.
What happens in a session?
- Finding a part. You notice a feeling or thought, and turn your attention toward it.
- Getting curious. From the Self, you ask the part what it’s worried about and what its job is.
- Building trust. Protective parts are asked for permission before anyone goes near an exile.
- Healing. When the protectors agree, the Self helps the exile let go of the old pain, which IFS calls “unburdening.”
When is it used?
IFS is used for trauma, anxiety, depression, and many other struggles. It has become very popular. The research on it is still small, though a few early studies suggest it may help. More research is needed.
IFS and DID
Many people with DID find IFS’s language about parts familiar and respectful. But IFS was built for ordinary parts that everyone has. In DID, parts are often much more separate, with their own memories and amnesia between them.
Some therapists adapt IFS for DID. Others worry that it can turn life into an endless meeting with parts, or move toward exiles before the system is stable enough. If you have DID and are thinking about IFS, it’s worth asking whether your therapist has worked with dissociative clients.
You can read more about the pros and cons of different models in A Survivor’s Guide to DID Models.
Related terms
- Ego State Therapy
- Alters / Parts
- Protector
- Little / Child Part
- Theory of Structural Dissociation
A note about theories
The therapies and theories about trauma and DID are ideas that researchers are still studying and arguing about. None of them are proven facts. What works for one person may not work for another. Please take the time to read about any therapy yourself, ask questions, and decide what feels right for you.
Sources
Schwartz, R. C., & Sweezy, M. (2019). Internal Family Systems Therapy (2nd ed.). Guilford Press.
Schwartz, R. C. (2021). No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. Sounds True.
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