Blog
Understanding Parts Work Through Internal Family Systems Therapy
April 24, 2024
Humans are complex. Each person possesses a multitude of thoughts, emotions, and experiences. However, our inner worlds are not always harmonious. We may find ourselves grappling with conflicting desires, fears, and aspirations, often feeling fragmented or at odds with ourselves. At the heart of parts work lies the belief that our psyche is composed of distinct parts, each with its own unique voice, motivations, and vulnerabilities. These parts may represent different aspects of our personality, past traumas, or coping mechanisms developed over time.
Internal Family Systems (IFS) therapy is a psychotherapeutic approach developed by Dr. Richard Schwartz in the 1980s. It is based on the premise that the human mind is composed of multiple sub-personalities or "parts” including: the manager part, the exiled part, the firefighter part, and Self.
The Manager Part
Imagine the Manager Part as the manager of your mind. It strives to maintain order, control, and adherence to societal norms. This part often takes charge in situations where it perceives a threat or feels the need to protect other vulnerable parts. Its main goal is to protect you by ensuring that you are socially accepted and successful at contributing within society. It's like the responsible parent within us, always seeking to keep things in check and avoid chaos. However, sometimes the Manager Part can become an “inner critic” who shames us instead of helping us achieve our goals.
The Exiled Part
Contrary to the Manager, the Exiled Part embodies the aspects of ourselves that we've pushed away or suppressed due to painful experiences. These are often emotions or memories that are too overwhelming to handle. However, despite being exiled, these parts continue to influence our thoughts, feelings, and behaviors from the shadows, waiting to be acknowledged and integrated. The Exiled Part is much like the “inner child” holding pain and shame from the past. People can also have multiple Exiled Parts with different ages and personalities representing specific painful moments in a person’s life.
The Firefighter Part
When the Exiled Part's pain breaches the surface, the Firefighter Part rushes in to extinguish the flames of distress. This part employs coping mechanisms such as addiction, avoidance, or intense distractions to provide immediate relief from emotional turmoil. While these strategies may offer temporary reprieve, they often perpetuate cycles of dysfunction and hinder long-term healing.
Self
At the core of the Internal Family Systems model lies Self – the calm, compassionate, and confident center of our being. It’s kind of like a person’s soul. Unlike the other parts, Self possesses an innate wisdom and unconditional love, capable of embracing all aspects of our inner world with acceptance and understanding. It serves as the guiding force that orchestrates harmony and balance among our various parts.
Healing Through Integration
IFS therapy aims to cultivate a harmonious relationship among these internal parts, guided by the compassionate presence of Self. By acknowledging, understanding, and befriending each part, individuals can embark on a journey of self-discovery and healing. The idea of “all parts are welcome” encourages individuals to approach their internal experiences with curiosity, compassion, and openness, recognizing that each part has its own unique perspective and contribution to a person's overall well-being.