Internal Family Systems (IFS) was developed by Richard Schwartz in the 1980s. Schwartz developed IFS based on his observation that clients often had conflicting parts within them, and that these parts could become activated and cause distress. He began to work with clients by asking them to visualize their different parts and to develop a relationship with each one, treating them as separate individuals with their own unique needs and perspectives.
Over time, Schwartz developed a more detailed understanding of how the various parts within individuals interacted with each other, and how they could be worked with and integrated in a more effective way.
IFS is based on the idea that each person has multiple “parts” or aspects of themselves, each with its own thoughts, feelings, and behaviors. IFS is designed to help individuals better understand and manage these internal parts, so that they can improve their mental health and overall well-being.
In IFS, the therapist works with the individual to identify and explore the different parts of themselves, such as an “inner critic” or “inner child”. The therapist helps the individual develop a better understanding of these parts, their roles and functions, and how they interact with one another. The goal of IFS is to help the individual create a more harmonious relationship between these different parts, so that they can work together in a more productive and effective way.
Ways to Work with Parts
Mapping the internal system
The therapist works with the individual to identify and map out the different parts of themselves, including their roles and relationships with one another.
Identifying the self
The therapist helps the individual identify and connect with their “self”, which is a central, unifying aspect of their personality that can provide guidance and direction for the other parts.
Working with the parts
The therapist helps the individual work with each part of themselves in a supportive and compassionate way, helping to resolve conflicts and build more productive relationships between the different parts.
Integration and healing
Through the process of working with the different parts of themselves, the individual can achieve greater integration and healing, leading to improved mental health and overall well-being.
The 8 Cs of IFS
The 8 Cs of Internal Family Systems (IFS) are a set of guiding principles used to help individuals work with their internal parts in a more effective and productive way. These principles were developed by IFS founder Richard Schwartz and are central to the practice of IFS therapy.
The 8 Cs of IFS are:
- Curiosity A non-judgmental attitude of curiosity is key to exploring and understanding the different parts of oneself.
- Calmness A state of calmness is important for creating a safe and supportive environment for working with internal parts.
- Compassion
- A compassionate attitude is essential for working with parts that may be experiencing pain or suffering.
- Clarity Developing clarity around the roles and functions of different parts can help individuals better understand their internal system.
- Confidence Developing confidence in one’s ability to work with internal parts can help build trust and foster healing.
- Creativity An open and creative mindset can help individuals find new ways of working with internal parts and promoting healing.
- Connection Developing a sense of connection and trust with different parts can help build more productive relationships within one’s internal system.
- Courage Courage is necessary for exploring and working with parts that may be challenging or difficult, and for taking risks in the service of growth and healing.
By embodying these 8 Cs, individuals can create a more supportive and productive environment for working with their internal parts, promoting healing and growth in the process.
Internal Family Systems and Psychedelic Integration
There is some emerging research suggesting that Internal Family Systems (IFS) therapy may be a useful approach for individuals who have experienced psychological difficulties related to the use of psychedelic substances. While the research in this area is still limited, some studies have suggested that IFS therapy may be helpful in integrating the experiences and insights gained from psychedelic use into the individual’s ongoing psychological growth and development.
One way in which IFS therapy may be useful in this context is by helping individuals explore and manage the different parts of themselves that may be triggered or activated by psychedelic experiences. For example, some individuals may experience feelings of fear, anxiety, or confusion during a psychedelic trip, and may benefit from working with a therapist to explore and manage these feelings in a safe and supportive environment.
Additionally, IFS therapy may be helpful in promoting greater self-awareness and self-compassion, which can be important factors in both preparing for and integrating psychedelic experiences. By helping individuals better understand and manage their internal parts, IFS therapy may help them cultivate a greater sense of inner stability and resilience, which can be valuable in navigating the challenges and insights that can arise during psychedelic use.
It is important to note, however, that the use of psychedelic substances is still a relatively new and controversial area of research, and individuals considering this approach should proceed with caution and work with a qualified therapist who is familiar with both IFS therapy and psychedelic integration.
Overall, the power of IFS lies in its ability to help individuals better understand and manage the different parts of themselves, leading to improved mental health and overall well-being. By working with these internal parts in a supportive and compassionate way, individuals can achieve greater integration and healing, and improve their relationships with others and with themselves.
If you are interested in learning more about IFS or psychedelic integration, I recommend listening to this podcast by Tim Ferriss featuring IFS founder Richard Schwartz:
Richard Schwartz — IFS, Psychedelic Experiences without Drugs, and Finding Inner Peace for Our Many Parts (#492)