What is IFS Parts Work?
Internal Family Systems (IFS) is a trauma-informed approach that can be used with a wide range of people and presenting concerns. What I love about IFS is that it is non-pathologizing, meaning it doesn’t criticize or shame the way you are, but rather it acknowledges that each and every behavior exists for a reason. What we often label as “problems”- self-sabotage, anxiety, depression, perfectionism, addiction, or struggles with relationships- aren’t flaws or enemies. These are protective strategies your system developed in response to pain, trauma, or unmet needs. When we take the time to get to know these parts, in a process called “Befriending,” they actually become less intense over time, and give the relief you’ve been looking for.
What can I expect in IFS therapy?
In our sessions, we incorporate parts work into the natural flow of conversation, just getting to know you and seeing what parts show up. When I hear the presence of a part (anxiety, guilt, sadness, anger, etc.), I add it to a “Part’s Map,” which as you can see in the example below, contains a visual image of all your parts in 3 categories:
Protectors
The protector parts consist of the ways your system protects and defends against threats or triggers. They may be managing your daily life (such as an inner critic or perfectionist) or they may show up during an especially intense moment of reaction (such as dissociation or substance use). These protectors may be seen as “problems” and likely cause you pain in some way. At the same time, they’re called protectors because they are intending to protect you from feeling the pain of the “exiles.”
Exiles
The exiles hold the most pain, and therefore are pushed away or “exiled” because the pain they have caused you feels too overwhelming or vulnerable to feel. They represent much of the fear, shame and helplessness from past traumatic experiences in childhood. One of the last steps in IFS parts work is to help the exiles by witnessing their pain, and freeing all the parts from their rigid, fear based roles.
Wise Self
Everyone has a Wise Self within them, and we will work together to help you access this inherently pure essence of yourself. In general, your wise self feels curious, compassionate, creative, and peaceful. In parts work, the goal is to be able to create a harmonious relationship between your Wise Self and your parts, to lessen the burden that your protectors carry. By doing so, people can find healing and reduce friction and conflict between their protective parts.
Parts Map example
