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INTERNAL FAMILY SYSTEMS
THERAPY

Internal Family Systems (IFS) is a therapeutic approach developed by Dr. Richard Schwartz in the 1980s. It is based on the idea that the mind is composed of different "parts," each with its own thoughts, feelings, and objectives. These parts are categorized into three main groups:

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  • Exiles: Vulnerable, often childlike parts that carry painful emotions such as shame, fear, or grief.

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  • Managers: Parts that seek to maintain control and avoid pain by encouraging behaviors like perfectionism, people-pleasing, or avoidance.

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  • Firefighters: Reactive parts that aim to quickly suppress pain, often through impulsive actions such as outbursts or addictive behaviors.

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At the core of IFS is the "Self", a state of compassion, curiosity, and wisdom that serves as a healing and guiding force. The goal of IFS is to foster a relationship between the Self and the parts, enabling wounded parts to heal and bringing balance to the internal system.

IFS has been widely adopted for addressing trauma, improving self-esteem, and resolving inner conflicts, with mindfulness and self-compassion as key principles.

Image by Shane Rounce
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