Internal Family Systems therapy (IFS therapy) is a transformative, evidence-based approach to psychotherapy that helps people to understand themselves differently and heal past psychological wounds.
 
Developed by Chicagoan, Richard Schwartz, in the 1980s, IFS therapy posits that each person possesses a complex system of sub-personalities, or “parts,” along with a core Self.

These parts often play distinct roles, and through IFS therapy, individuals learn to harmonize and heal these parts, leading to greater self-awareness and emotional well-being. Although internal family systems was developed here in Chicago, it has gained international recognition and is practiced around the world.

Preparation for IFS Therapy

When ready to start doing parts work, you might consider these strategies to prepare yourself to be the most successful you can be:

• Identify Why You Want to Engage in Therapy – Understanding why you seek therapy is a crucial first step. Your reasons might be specific or vague, but both are valid. If you’re reading this, it indicates a readiness for exploration – curiosity is a great indicator of your readiness for IFS therapy.
   
  Reflect on the aspects of your life you wish to improve or the internal struggles you face. This reflection can provide valuable insight as you embark on your therapeutic journey.

• Familiarize Yourself with IFS – While not necessary, it helps to understand internal family systems foundational principles. The model holds that we are all comprised of various parts, each with its own thoughts, feelings, and actions. In IFS therapy, we become more familiar with these parts, helping them play less polarizing roles in our lives.
   
  This integration leads to a more harmonious internal system, where you feel more in control and healed. Consider reading Richard Schwartz’s book, “No Bad Parts,” which provides a comprehensive overview of the IFS model and its application.

• Notice Your Reactions and What You React To – Paying attention to your triggers and reactions can enhance your effectiveness in therapy. Start observing situations or interactions that elicit strong emotional or behavioral responses.
   
  Noticing these reactions helps you recognize different parts of yourself and lays the groundwork for working with them during therapy. This self-awareness is a critical step in the IFS process.

• Identify Times You Feel “Just Like You” – In IFS therapy, the concept of the core Self is central to healing. The core Self is characterized by qualities such as calmness, curiosity, compassion, and confidence. Identifying moments when you feel truly like yourself can help you connect with this core Self.
   
  Your IFS therapist will guide you in accessing your Self, which is crucial for healing and integration.

• Prepare to Not Over-Intellectualize – IFS therapy is an experiential form of healing, focusing on felt experiences rather than just intellectual processing. It’s important to practice noticing your emotions, urges to behave in specific ways, and even physical sensations in your body.
   
  This practice can prepare you for the experiential nature of parts work, where healing often comes through felt, rather than purely cognitive, experiences.

• Practice Self-Care and Compassion – Healing from traumatic wounds in internal family systems involves exercising compassion for the parts of you that needed to protect or exile themselves during traumatic experiences. Cultivating kindness, understanding, and empathy for yourself is essential.
  
  Regularly practicing self-care and self-compassion can strengthen your ability to heal during therapy.

Preparation Isn’t Required to Be Successful!

While preparation can enhance your experience, it’s not a prerequisite for success in IFS therapy. The most important factor is your willingness to engage in the process. Your IFS therapist will guide you, and together you will navigate the complexities of your internal system.

How Does IFS Therapy Work?

IFS therapy involves a structured process where the therapist helps the client identify and work with their various parts to release burdens and heal. This process typically follows the “six Fs” of IFS. First, the therapist assists the client in identifying the part that requires attention, known as the “Find” step. Next, the client focuses on this part, giving it their full attention during the “Focus” step.
 
The following step, “Flesh Out,” involves describing the part in detail, including its characteristics and feelings. In the “Feel Toward” step, the client explores any emotions that arise toward this part. Then, in the “Befriend” step, the client gets curious about the part, accepting its presence and understanding its role.
 
Finally, the “Fear” step involves the client and therapist exploring the fears of this part and what might happen if its function changes. By following these steps, clients learn to interact with their parts in a compassionate and non-judgmental way, leading to profound healing and integration.

Benefits of Parts Work!

Internal family systems is an evidence-based treatment with many benefits.  Here are a few:

• Increased Self-Awareness – IFS therapy helps you identify and understand your internal parts, along with their feelings, thoughts, and behaviors. This increased self-awareness allows you to gain more control over your decisions and life, leading to a more balanced and fulfilling existence.

• Improved Self-Esteem – Understanding your internal world and demonstrating compassion for your various parts can lead to improved self-worth and self-esteem. Recognizing that every part of you has value and purpose fosters a more positive self-image.

• Greater Emotional Control – Internal family systems help you recognize the origins of your emotional reactions and understand how to internally show care for your parts. This understanding enables you to regulate your emotions more effectively, leading to greater emotional stability.

• Decreased Anxiety and Depression – By addressing the underlying parts that contribute to anxiety and depression, therapy can help alleviate these conditions. Working with your parts to release burdens and heal past traumas can lead to significant reductions in symptoms of anxiety and depression.

• Improved Relationships – IFS therapy fosters greater self-understanding and compassion, which translates into more effective responses to others. This improved self-awareness and empathy can enhance your relationships, making them more fulfilling and harmonious.

• Enhanced Resilience to Difficult Situations – Parts work therapy taps into your natural coping skills, helping you become more resilient in the face of challenges. By integrating and harmonizing your internal parts, you can navigate difficult situations with greater ease and confidence.

Preparing for IFS therapy involves a combination of self-reflection, understanding the IFS model, and cultivating self-compassion. While preparation can enhance your experience, the most crucial factor is your willingness to engage in the therapeutic process. Parts work offers numerous benefits, including increased self-awareness, improved self-esteem, and greater emotional control.

If you’re ready to embark on your journey of parts work for healing and self-discovery, consider seeing an IFS therapist at Tandem Psychology. Our team of experienced IFS therapists has specialized training and consultation to provide the best possible care.

We also work on our own internal systems to ensure that we lead therapy from our true selves, offering you the most authentic and effective support. Take the first step towards a more integrated and healed self by scheduling an appointment with us today.

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.