what is IFS therapy?
Internal Family Systems (IFS) is a compassionate, non-pathologising approach to therapy that views the mind as a mosaic of distinct "parts," each with its own feelings, thoughts, and roles.
understanding your parts
Imagine your inner world as a family. Some parts are protectors, standing guard to keep you safe or responding urgently when a perceived threat arises. These might manifest as the inner critic or the perfectionist, tirelessly working to shield you from painful judgement. More extreme protectors might cause you to drink excessively to sooth anxiety. Other parts, often buried deep, are the exiles—those that carry the pain of past wounds and traumas, hidden away to prevent suffering.
Some parts work independently, some parts work together and other parts fight with each other, just as can happen in all families. Given this connectivity, helping to restore functioning in one part can positively impact the entire system.
why we have parts
Parts emerge as adaptive responses to our experiences, typically during childhood. In response to a traumatic event, parts take on extreme protective roles in order to protect us from experiencing further painful memories, beliefs or sensations. In that way, all parts have a positive intention for us even if their actions in the present can cause us distress in our adult lives.
what is breathwork?
the process
The following phases are carried out during IFS therapy:
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Identification of the protective part and how it is experienced in the body
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Establishing a Self-to-part connection
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Understanding, acknowledging and assuring the protective part
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Seeking permission from the protective part to work with the exiled part being protected
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Witnessing, unburdening and integrating the exiled part
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Inviting the protective part to take on a new role that makes use of its strengths
working with parts
By engaging with parts using qualities known as the 8 C's—Curiosity, Compassion, Calmness, Confidence, Courage, Clarity, Creativity, and Connectedness—we create an inner environment where healing can occur. These qualities allow us to approach even the most defensive parts with openness and patience.
unburdening and transformation
The exiles, once burdened by painful memories, beliefs and sensations, can be released from their pain. As this process unfolds, you’ll find that your protector parts can take on new, more helpful roles—guiding you with wisdom rather than fear.
