What is Internal
Family Systems?
Internal Family Systems (IFS) is a powerful approach to psychotherapy that helps individuals understand and heal their inner world by exploring the "parts" within. According to IFS, each of us has an “internal family” of parts—distinct aspects of our personality, emotions, and beliefs. These parts fall into different roles, most notably protectors and exiles.
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Protectors are parts that take on defensive roles to shield us from pain. They work tirelessly to prevent us from experiencing uncomfortable or vulnerable emotions, often using behaviors such as people-pleasing, perfectionism, or self-criticism. Protectors mean well, but their methods can sometimes lead to patterns of avoidance or reactivity.
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Exiles are parts that carry painful emotions or memories from past experiences, often stemming from feelings of hurt, shame, or rejection. Protectors work to keep exiles hidden to protect us from this pain. Yet, by keeping these parts suppressed, we may also feel disconnected from ourselves, weighed down by unprocessed emotions.
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IFS helps us connect with these protectors and exiles in a compassionate way, allowing us to understand and heal each part’s pain. At the heart of IFS is the Self—our core, calm, and compassionate center. When we connect with our Self, we can lead our parts toward healing, creating a sense of inner harmony and resilience. This approach offers a path toward deeper self-awareness, emotional balance, and lasting transformation.