Internal Family Systems (IFS) Therapy in Eugene, OR and online throughout Oregon and Washington
Internal Family Systems (IFS) therapy is an innovative and compassionate approach to psychotherapy that emphasizes the understanding and healing of the multiple sub-personalities, or "parts," within each person. Developed by Dr. Richard Schwartz in the 1980s, IFS offers a unique lens through which to view and treat psychological issues, particularly those rooted in trauma.
This blog post will explore what IFS therapy is, what you can expect from it, who it can help, and why it might be a more effective method compared to traditional therapies. Finally, we will discuss how to find a specialized IFS therapist and share my own experience in using this method to support trauma recovery.
What is IFS Therapy?
IFS therapy is based on the concept that the mind is naturally divided into multiple parts, each with its own unique perspectives, memories, and roles. These parts are not simply fragmented thoughts or emotions; they function more like inner personalities. IFS posits that every person has a core Self, which is inherently wise, compassionate, and capable of healing the parts. However, due to life's experiences, especially traumatic ones, some parts may take on extreme roles to protect the individual from perceived harm.
Key Concepts of IFS
Parts: These are the different sub-personalities within an individual. They can include "exiles" (parts that carry pain or trauma), "managers" (parts that try to keep the system safe by managing daily life), and "firefighters" (parts that react when exiles are triggered, usually in extreme ways). These parts are often in conflict with each other and can cause distress when not understood or integrated properly.
Self: The Self is the core of a person, characterized by qualities like calmness, curiosity, compassion, and confidence. In IFS, the goal is to cultivate Self-leadership, where the Self leads the system rather than the parts.
Healing Relationship: IFS therapy involves creating a healing relationship between the Self and the parts, where parts are listened to, understood, and healed rather than being controlled or suppressed.
What to Expect from IFS Therapy
IFS therapy sessions typically involve the therapist guiding the client in connecting with their Self and interacting with their parts. The process is collaborative and non-pathologizing, meaning that all parts are seen as having positive intentions, even if their behaviors are currently problematic.
The Therapeutic Process
Identifying Parts: The therapist helps the client identify and understand the different parts within them. This involves noticing the thoughts, emotions, and physical sensations associated with each part.
Building a Relationship with the Parts: Clients learn to approach their parts with curiosity and compassion, rather than judgment or fear. This step is crucial for building trust and opening up communication with the parts.
Unburdening Exiles: Once a safe and trusting relationship is established, clients work to "unburden" the exiled parts from their pain and trauma. This involves revisiting and reprocessing past experiences in a supportive and controlled environment.
Healing and Integration: After unburdening, the parts are reintegrated into the system in a healthier and more balanced way, under the leadership of the Self.
Who Can Benefit from IFS Therapy?
IFS therapy is versatile and can be beneficial for a wide range of issues, but it is particularly effective for those who have experienced trauma. Trauma often leads to fragmented parts of the self that hold onto distressing memories and emotions, which can manifest as anxiety, depression, PTSD, or self-destructive behaviors.
Populations That Benefit from IFS
Trauma Survivors: Individuals who have experienced physical, emotional, or sexual abuse, neglect, or other forms of trauma can find relief through IFS as it addresses the internal fragmentation that often accompanies trauma.
People with Anxiety and Depression: IFS helps individuals understand the underlying parts contributing to their anxiety or depression, providing a pathway to healing those parts and reducing symptoms.
Individuals Struggling with Self-Esteem Issues: By fostering a compassionate and understanding relationship with all parts, IFS can help individuals build a more positive and cohesive self-image.
Individuals Struggling with Addiction and/or Compulsive Behaviors: IFS addresses the underlying emotional wounds that often drive addictive and compulsive behaviors, leading to more effective and lasting recovery.
Couples and Families: IFS is not limited to individual therapy. It can also be applied to couples and family therapy, helping to improve communication and understanding by addressing the internal systems of all members.
Why Choose IFS Over Other Therapies?
IFS therapy offers several advantages over traditional therapeutic approaches, particularly in its holistic and non-pathologizing view of the psyche.
Key Benefits of IFS
Holistic Approach: Unlike some therapies that may focus solely on symptom management, IFS seeks to heal the root causes of psychological distress by addressing the needs of the internal system as a whole.
Empowerment: IFS empowers clients by helping them access their core Self, which is always capable of healing. This approach fosters a sense of agency and resilience, encouraging clients to take an active role in their healing process.
Non-Pathologizing: IFS does not label parts as "bad" or "dysfunctional." Instead, it views all parts as having positive intentions, even if their methods are currently maladaptive. This perspective reduces shame and fosters compassion towards oneself.
Compatibility with Other Therapies: IFS can be integrated with other therapeutic approaches, such as cognitive-behavioral therapy (CBT) or EMDR, enhancing their effectiveness.
Effective for Complex Trauma: Traditional therapies may struggle to address the fragmented and complex nature of trauma. IFS’s ability to work with different parts of the self makes it especially effective for complex trauma and dissociative disorders.
Finding an IFS Therapist in Oregon or Washington
Finding a therapist who specializes in IFS is an important step toward your healing journey. Look for therapists who have completed specialized training in IFS and have experience working with trauma survivors. Many therapists offer introductory consultations, which can be a great opportunity to ask about their approach and see if it's a good fit for you.
As a therapist trained in IFS (in Oregon and Washington), I have witnessed the immense success of this approach in helping individuals process and heal from trauma. My clients have experienced profound shifts in their emotional well-being, self-understanding, and relationships. I am committed to providing a safe and supportive space for you to explore your internal world and heal from past wounds.
If you're interested in exploring IFS therapy, I encourage you to schedule a consultation. Together, we can work towards a more integrated, peaceful, and fulfilling life.
Takeaways
Internal Family Systems therapy offers a unique and compassionate approach to healing psychological distress, particularly for those who have experienced trauma. By understanding and healing the different parts within us, IFS helps foster a greater sense of peace, self-compassion, and resilience. If you or someone you know is struggling with issues related to trauma, anxiety, depression, or self-esteem, consider exploring IFS therapy.
Looking to connect with a therapist who specializes in IFS?
Take your first step towards exploring your internal world and healing from past wounds.
(Oregon & Washington residents only)
About the author
Amanda Buduris is a licensed psychologist providing virtual Brainspotting sessions in Oregon and Washington. In person services are available for therapy intensives only. She is trained in multiple modalities of trauma-focused healing to best support clients who are looking to feel better faster.
