INTERNAL FAMILY SYSTEMS (IFS)
Internal Family Systems (IFS) is an effective, evidence-based treatment that is helpful for a number of issues. It is a "bottom-up" approach that can help one access their subconscious, processing parts of self that may be "stuck" in the past. It is helpful for trauma, particularly complex PTSD, as well as other issues that bring people to therapy. Part of the theory is that we have parts of our self that are stuck in the past—feeling like we're in that same situation and not realizing that we're older and possibly safer and more competent. By accessing "Self," we have all that we need to soothe and take care of these parts of self that are struggling.
When we are in "Self," we know it because of the 8 C's: Calmness, Curiosity, Compassion, Courage, Creativity, Confidence, Connectedness, and Clarity. In the IFS approach, there are Protectors (Managers and Firefighters) that are protecting our Exiles (the vulnerable parts). The Protectors didn't have anyone else to take care of the younger self's vulnerabilities, so they had to step in. In other theories, the idea is that we learn strategies in our life and come to certain beliefs which were functional at the time; however, now that we've gotten older and life has changed, we may be employing the same strategies even though they may not be necessary anymore, and may even be detrimental in the present. (For example, being quiet protected the person from being yelled at or hurt, but now in a safe atmosphere at work, the person is still quiet—protecting oneself even though the situation has changed and they are more competent and less helpless than they were as a child.)
For some, these protective parts can be very strong, fearful of not doing their job to keep the person safe. Traditional methods like CBT—identifying core beliefs and bringing in healthier coping thoughts—often don't go anywhere because the automatic thoughts that are trying to protect us are not going to give any ground for fear of something horrible happening, even though we may consciously know things are different in the present. Some areas where IFS is particularly helpful include dealing with perfectionism, a harsh inner critic, complex PTSD, PTSD, anxiety, depression, and other issues where it may be difficult to create progress. It can also be very helpful with less difficult situations, as all of us have parts, and it is a healthy part of development. In the extreme, in Structural Dissociation theory, our parts become very rigid and black-and-white—even to the point of dissociation, like in Dissociative Identity Disorder (DID), which was previously known as Multiple Personality Disorder.
In my work, I often start out working practically, using Cognitive Behavioral Therapy, Dialectical Behavior Therapy, and Acceptance and Commitment Therapy to "stop the bleeding," giving tools for managing symptoms, decreasing anxiety and depression, and increasing functioning. Sometimes these "top-down" approaches are enough to create lasting change, but sometimes "bottom-up" approaches are needed because the person knows rationally, but emotionally they are still reacting. This is when I use "bottom-up" approaches such as Eye Movement Desensitization and Reprocessing (EMDR), Internal Family Systems (IFS), and/or Sensorimotor Psychotherapy (SP). I may use Internal Family Systems in individual therapy, couples therapy, and/or family therapy, depending on the need. Clients also come to me having tried other therapies, and wanting to see if a course of treatment using Internal Family Therapy (IFS), so we can focus on this approach depending on the client's goals and issues they're wishing to overcome.
When we are in "Self," we know it because of the 8 C's: Calmness, Curiosity, Compassion, Courage, Creativity, Confidence, Connectedness, and Clarity. In the IFS approach, there are Protectors (Managers and Firefighters) that are protecting our Exiles (the vulnerable parts). The Protectors didn't have anyone else to take care of the younger self's vulnerabilities, so they had to step in. In other theories, the idea is that we learn strategies in our life and come to certain beliefs which were functional at the time; however, now that we've gotten older and life has changed, we may be employing the same strategies even though they may not be necessary anymore, and may even be detrimental in the present. (For example, being quiet protected the person from being yelled at or hurt, but now in a safe atmosphere at work, the person is still quiet—protecting oneself even though the situation has changed and they are more competent and less helpless than they were as a child.)
For some, these protective parts can be very strong, fearful of not doing their job to keep the person safe. Traditional methods like CBT—identifying core beliefs and bringing in healthier coping thoughts—often don't go anywhere because the automatic thoughts that are trying to protect us are not going to give any ground for fear of something horrible happening, even though we may consciously know things are different in the present. Some areas where IFS is particularly helpful include dealing with perfectionism, a harsh inner critic, complex PTSD, PTSD, anxiety, depression, and other issues where it may be difficult to create progress. It can also be very helpful with less difficult situations, as all of us have parts, and it is a healthy part of development. In the extreme, in Structural Dissociation theory, our parts become very rigid and black-and-white—even to the point of dissociation, like in Dissociative Identity Disorder (DID), which was previously known as Multiple Personality Disorder.
In my work, I often start out working practically, using Cognitive Behavioral Therapy, Dialectical Behavior Therapy, and Acceptance and Commitment Therapy to "stop the bleeding," giving tools for managing symptoms, decreasing anxiety and depression, and increasing functioning. Sometimes these "top-down" approaches are enough to create lasting change, but sometimes "bottom-up" approaches are needed because the person knows rationally, but emotionally they are still reacting. This is when I use "bottom-up" approaches such as Eye Movement Desensitization and Reprocessing (EMDR), Internal Family Systems (IFS), and/or Sensorimotor Psychotherapy (SP). I may use Internal Family Systems in individual therapy, couples therapy, and/or family therapy, depending on the need. Clients also come to me having tried other therapies, and wanting to see if a course of treatment using Internal Family Therapy (IFS), so we can focus on this approach depending on the client's goals and issues they're wishing to overcome.