IFS Therapy: Talk Therapy Alternative You May Want to Explore

If you’ve been searching Chicago for an alternative to traditional talk therapy or have tried other forms of therapy without success, Internal Family Systems therapy (IFS) may be worth exploring. IFS is a form of therapy that understands the human mind as being made up of multiple internal “parts,” each with its own beliefs, emotions, and desires.

These parts may be in conflict with one another, leading to a wide range of mental health symptoms that might feel difficult to approach with traditional theories such as Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), or Acceptance Commitment Therapy (ACT) alone.

In IFS therapy (sometimes referred to as “parts work”), the therapist works with the client to explore their internal parts, build a relationship with them, and help their parts communicate with each other more effectively.

This process can lead to lasting healing and transformation, as the client learns to work with, rather than against, their own internal landscape. One of the most important pillars of IFS is the idea that there are “no bad parts.”

By taking a “no bad parts” approach, the client and therapist can begin approaching client symptoms with curiosity as opposed to judgment. By doing so, the client and therapist may better be able to discover the role each part currently plays or has played in a person’s life and tap into the healing power that is intrinsic to all of us.

The Origins of IFS Therapy

Internal family systems therapy was developed in the 1980s by Dr. Richard Schwartz, a family therapist and associate professor at the Harvard Medical School (Dr. Schwartz was actually living and working here in Chicago!). Dr. Schwartz recognized that traditional talk therapy was often limited in its ability to help clients with complex or longstanding mental health issues, as it focused mainly on the conscious mind and neglected the role of the unconscious and the body in shaping our thoughts and behaviors.

Instead, Dr. Schwartz wanted to create a new approach to therapy that would embrace the full complexity of the human mind and body. He drew inspiration from his work with family systems therapy, which emphasized the importance of understanding how individuals function within a larger system, such as a family or community.

With time, Schwartz began to notice that his clients’ problems were often the result of internal parts that were in conflict with each other and polarized in their roles. By developing a relationship with these parts and helping them communicate, he was able to help his clients achieve lasting healing and transformation.

How Internal Family Systems Therapy Works

In IFS therapy, the client and therapist work together to identify the various internal parts that make up the client’s psyche (often referred to as the client’s “system” in IFS therapy).

These parts may include the “exiles,” which are parts of us that hold painful memories or emotions, and the “protectors,” which are parts of us that try to shield us from pain and discomfort.

Once the parts have been identified, the therapist helps the client build a trusting relationship with each other from a place of self-compassion and curiosity. Rather than judging or trying to change these parts, the client learns to accept them and understand their unique role in the client’s life.

As the client becomes more familiar with their internal system, the therapist helps them work towards greater integration and communication between the various parts (Hence, the informal reference to IFS therapy as “parts work.”). This helps reduce internal conflict and can lead to improvements in mental health, relationships, and overall well-being.

The Benefits of IFS Therapy

Parts work has been shown to be effective for a wide range of mental health concerns, from depression and anxiety to trauma and addiction. Here are just a few of the benefits clients may experience:

• Improved self-awareness – By exploring their internal parts and learning to work with them more effectively, clients may gain a greater understanding of their thoughts, emotions, and behaviors.
• Increased self-compassion – By approaching their internal parts from a place of curiosity and understanding, clients may develop greater self-compassion and reduce self-judgment.
• Improved relationships – As clients learn to communicate more effectively with their internal parts, they may also improve their relationships with others, as they become more adept at listening and empathizing.
• Lasting healing – By identifying and addressing the root causes of mental health concerns, rather than just treating symptoms, Internal Family Systems therapy can lead to lasting healing and transformation.

Is IFS Therapy Right for You?

If you’ve tried traditional talk therapy and found it to be limited in its effectiveness or are looking for a new approach to therapy, IFS therapy may be worth exploring. It can be particularly helpful for those who struggle with anxiety, depression, trauma, addiction, and relationship issues.

That said, parts work may not be the best fit for everyone. It can be a challenging process that requires a willingness to explore one’s internal system and engage with difficult emotions. It’s important to work with a therapist who is trained in IFS and who can help guide you through the process in a safe and supportive way.

If you’re seeking a new approach to therapy that emphasizes self-awareness, self-compassion, and lasting healing, you should consider engaging in IFS therapy.  Tandem Psychology’s IFS therapists can guide you in working with your internal parts from a place of understanding and curiosity, helping you to achieve greater integration, reduce internal conflict, and improve your overall well-being. Schedule an appointment with one of our expert IFS therapists today!

Written by staff therapist, Shelby Plummer.

This blog is made for informational and educational purposes only. It is not medical advice. The information in this blog is not intended to (1) replace a one-on-one relationship with a qualified licensed health care provider, (2) create or establish a provider-patient relationship, or (3) create a duty for us to follow up with you.