We all have ‘PARTS’ within our psyche that have distinct personalities, needs, and wants that are separate from our ‘True Self’ or what Internal Family Systems framework refers to as ‘Self-energy’ (e.g., calm, courageous, creative, clear, curious, compassionate, connected, and confident). The Internal Family Systems model has brought needed awareness to this multiplicity and encourages us to ‘unblend’ from our parts in an effort to navigate life from ‘self-energy’ more often (e.g., similar to the Dialectical and Behavioral Therapy – DBT concept of ‘Wise-Mind’). This framework is beautifully described in Dr. Richard Schwartz’s book (see below).

Besides self-energy, we also have ‘Exiles,’ ‘Managers,’ and ‘Firefighters.’ Our parts begin forming at or around birth and are influenced by the environmental factors present in our family of origin (e.g., emotional and physical availability of caregivers, adequate attachment to a caregiver, abuse, neglect, being bullied, etc.). Exiles hold painful emotions such as shame, rage, fear, loss, dependency, and loneliness. They are vulnerable parts that have the potential to cause pain.

The role of managers and firefighters similar as they both attempt to keep us from having to experience the pain of our exiles. It is important that we understand our managers’ main objective or function is to protect the internal family system. They tend to want to control situations, and may present as a variety of archetypes including (but not limited to) the ‘Inner Critic,’ ‘Over-achiever,’ ‘People Pleaser,’ ‘Caregiver,’ ‘Shut down / numbing,’ and ‘Judger.’ When it is determined that managers are insufficiently preventing distress (whether that is true, imagined, or predicted), then firefighters take control of the system to prevent deterioration, soothe wounded parts (i.e., exiles) or distract them. Firefighters take extreme action to protect in the moment with no regard for the long-term impact of their actions (e.g., addiction, binge eating, dissociation, self-harm, rage, violence, suicidality).

The GOAL of IFS therapy is to embody self-energy as much and as often as possible. This can be done through awareness of our parts, learning if a part or self is managing the system at any given time, and learning how to come back to ourselves when we have been ‘Hijacked’ by a part.  IFS promotes establishing healthier relationships with our parts so they can relinquish control and become a trusted informant, and parts can learn to trust the self has adequate experience and wisdom to manage the system without needing to takeover. This allows exiles to release their burdens, and managers and firefighters to redirect their energy in preferred and more adaptive ways.

This framework for understanding ourselves is not only more adaptive, but it also allows for more internal harmony that will impact the system in a variety of beneficial ways. Since this model is non-pathologizing, you don’t need a mental health diagnosis to benefit (e.g., PTSD, anxiety, OCD, depression, bipolar, DID, behavioral or substance use disorders, phobias, as well as physical health symptoms and conditions). It can also improve your resilience with general life stressors (e.g., grief, relationship and career issues, self-worth).

I encourage you to watch some of the online content available through the IFS Institute (What is Internal Family Systems? | IFS Institute (ifs-institute.com)) and Dr. Richard Schwarz if this framework seems like a better way to conceptualize who you are and why you struggle with the things you do that don’t always make sense. Other books to explore the IFS model include: