IFS Therapy
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Internal Family Systems Therapy (IFS) was developed by Richard Schwartz @ 40 years ago, also known as parts therapy, with the idea that we all have a family of parts inside us. These parts have been established over our lifetime and some of these parts can be very young.
We have protector parts, either managers or firefighters, which could also be described as our coping mechanisms for life, whose aim is to protect the parts we keep hidden deep inside us: the exiles, our most painful, vulnerable parts. Scientifically speaking the parts could be described as different neurons in our brain that connect to memories, which trigger reactions through our central nervous system. There is no reason for you to know or understand IFS in any detail when you begin IFS therapy, you are paying me to understand the model and guide you, but if you would like to know more read on. |
No Bad PartsOur protector parts were created to protect us, but often when we were very young. Their ways of protecting are not necessarily helpful to us now we have grown up, and can sometimes seem destructive or unhelpful. They have not realised that we are now adults and there are other ways of coping with the difficulties we all face through life.
It is helpful to know that Richard Schwartz does not believe there are any bad parts inside us, however difficult their behaviour may seem. In fact, this is the name of his recent book, designed to explain IFS therapy to the general public, "No Bad Parts", if you would like a more in depth explanation. In IFS Therapy all your parts are welcome, none are banished or told to stop what they are doing. The aim is to show them compassion and understanding to help them release any burdens from the past and possibly find another way of being, if it feels right for them; one that is more comfortable for your whole system. In IFS the way we do this is with help from the qualities of the Self, which you and I both bring to the session, and from this place parts feel seen, heard and understood, rather than judged or blamed. |
The Self in IFSThe Self is the part of us, that the IFS model believes we all have within us, which has not been harmed by all the difficulties/traumas we have experienced throughout our lives.
Richard Schwartz believes the Self is: compassionate, calm, creative, curious, courageous, clear, connected and confident (the eight C's). You could say that these qualities are the energy that the Self gives out. When things get tough in life, this energy can feel depleted or even non-existent. Our parts can take over and run the show. I have been in that space myself and know how it hard it can be. It can feel like there is no way back to a calm or happy life and no hope for the future. As an IFS practitioner, through my training and experience, I aim to bring my own qualities of Self to listen fully to all the parts of you that want to speak and help you to re-engage with your own Self energy. Unlike friends or family, you do not need to worry about the impact any of your words may have on me, or that they will affect our relationship. I take care of my Self, and my parts, through my own therapy and supervision. I bring no agenda, other than providing a safe therapeutic space. |
What a session looks like?I work in a person centred way. This means that I may adapt how I work to individual clients. I will take time to get to know what works for you, as everyone is unique.
In my first session I will ask you about what has brought you to IFS therapy. There may be one thing or several things, and we can map these out and make sure we address all of them. Each session it is up to you what you want to focus on. You may know that there is a part that needs some attention or some people like to close their eyes to focus in and see what is around, a bit like a type of meditation, or you can keep your eyes open if you prefer. Some people see things in pictures, some people feel things in their bodies and some hear words. There is no right or wrong way to do IFS therapy, we will work out the right way for you together. I will be there with you, monitoring what seems to be going on for you and checking in on how you are doing with questions that will help to guide you through the process. You can tell me as much or as little as you choose. I will be aware of the time and make sure you have enough time to finish in a good place. |
No one is in charge of your happiness except you.