Getting to Know Internal Family Systems (IFS) Parts Work
So often, people realize they’ve spent most of their lives feeling like they are too much, not enough, broken, worthless, unlovable—the list goes on. We may have gathered those messages from personal experiences, from early circumstances in the family home environment, or from implicit and explicit messages in society. Many times, the ways we compensate involves parts of us that mobilize by organizing our lives in order to prevent feeling that pain. At other times, parts of us might respond to emotional pain that rises by whisking us away into distraction, activity, or reaction.
Protective Parts and Exiled Parts
These parts of us, which are often valuable and resourceful, can sometimes go into overdrive as a means of protecting us. They can show up as unrelenting and harsh inner critics, patterns of striving to be loved and accepted through people-pleasing or rescuing others, or through soothing and numbing behaviors. Those can range anywhere from mindlessly scrolling on social media, to longstanding addictive processes and even self-harm. Beneath those protectors lie the tender and vulnerable parts of you that have taken on the beliefs and burdens of painful experiences. Of course protectors want to exile and guard those parts that carry the burden of emotional injuries and wounds.
The Self in IFS
Lasting change is possible through getting to know these various parts of you, and by learning to access your Self—a wise and healing inner essence that cannot be broken or damaged no matter what has happened or how badly you’ve been hurt in your life.
Self possesses qualities that can guide both your internal world and external life, much like an orchestra conductor leads a symphony.
Internal Family Systems
This approach to healing is Internal Family Systems (IFS). IFS is an evidence-based and non-pathologizing approach that is gentle, welcoming of all parts and identities, and can create lasting change. IFS honors all parts of us as humans, no matter our experiences, backgrounds, or goals for therapy. It addresses cultural and legacy burdens that span generations, and can be uniquely tailored to each individual and their circumstances. You can visit the IFS Institute to learn more.
Read on to find a starting list of IFS resources including books, podcasts, articles, interviews, and social media communities.
Are you curious to learn more about IFS? I recommend some of the following resources:
Books
No Bad Parts by Richard Schwartz
Introduction to the Internal Family Systems Model by Richard Schwartz
Internal Family Systems Therapy 2nd Edition by Richard Schwartz and Martha Sweezy
Articles
Evolution of The Internal Family Systems Model By Dr. Richard Schwartz, PhD
Inside the Revolutionary Treatment that Could Change Psychotherapy Forever by Ben Blum
The Larger Self by Dr. Richard Schwartz, PhD
Internal Family Systems: Meet Your Inner Family by Michael Pasterski
Podcast Interviews
IFS Talks - A Talk with Richard Schwartz
Voices of Esalen – Internal Family Systems
Trauma Therapist Podcast - Interview with Dick Schwartz (Episode 163)
Conversation with Alanis Morissette - Interview with Dick Schwartz (Episode 9)
Relationship Alive - Mastering the Art of Inner Transformation with Dick Schwartz (Episode 140)
Relationship Alive - How to get all the Parts Within You to Work Together with Dick Schwartz (Episode 26)
Mindful Creative - The Lives We Carry Within Us by Andy Cahill and Richard Schwartz
Videos
Becoming Whole: Healing the Exiled & Rejected Parts of Ourselves with Richard Schwartz and Soren Gordhamer
Understanding Our Inner Critic with Esther Perel and Dick Schwartz
Meditations
Meditations for Self by Richard Schwartz
Greater than the Sum of Our Parts by Richard Schwartz
IFS Meditation on InsightTimer
Community
Internal Family Systems on Facebook
Internal Family Systems on Instagram