Written by: Autumn Walsh (She/Her) MSW, LSW, CCTS
Ever feel like you have a family reunion going on inside your head? You know, that inner voice that’s constantly bickering with your other inner voices? Welcome to the world of Internal Family Systems Therapy (IFS), where your mind is a diverse cast of characters, duking it out for control of your life. Spoiler alert: It’s not as chaotic as it sounds!
What Is Internal Family Systems Therapy?
IFS, developed by Dr. Richard Schwartz in the 1980s, proposes that our minds consist of various “parts,” much like a family. Some parts are the wise kids, some are the obnoxious relatives, and others are just the ones who never leave the house (we’re looking at you, procrastination part). This model helps us understand that these parts can work together harmoniously—or, let’s be real, can be a hot mess.
Meet the Parts
Think of your “parts” as those quirky characters from a sitcom. There’s the Perfectionist, who’s always making sure you keep up appearances and finish your to-do list. Meanwhile, your inner Child is pouting about not getting enough attention (or snacks). And don’t forget the Rebel, who sneaks in late to your plans just to remind you that rules are meant to be broken!
For example, imagine you’re at work, and you’ve got a big presentation coming up (the Perfectionist is sweating). But then, the Anxiety part floods in, shouting that you’re definitely going to embarrass yourself. The result? You might freeze like a deer in headlights or make a mad dash for the nearest exit—classic part struggle!
Day-to-Day Part Drama
We encounter these parts daily. Ever sit down to binge-watch your favorite show, feeling utterly relaxed, only to be interrupted by your Guilt part reminding you about that pile of laundry? Or how about when you’re trying to eat healthy, but your Snack Attack part pulls a heist on your pantry like a raccoon raiding a trash can?
Imagine a scenario where you’re having a lovely day, and suddenly, your inner Critic pops up, critiquing every move you make. “Why did you wear THAT? What were you thinking?” It’s like having a fashion police officer who’s also your most judgmental friend, chirping away in your head—the result—an inner monologue that could rival any reality show feud.
Chronic Illness: The Uninvited Guest
IFS doesn’t just help with everyday annoyances. It can also be a key player in managing chronic pain and illnesses. Picture your Chronic Pain part (let’s call it “Captain Ouch”), which insists on becoming the center of attention on your bad days. Traditional methods might encourage you to fight Captain Ouch, but IFS suggests a different approach. Instead of resisting, you can engage with that part—ask it what it needs and listen to its story.
Research has shown that when patients explore their relationships with their pain, they report reduced symptom severity (Zhang et al., 2020). Why? Because rather than viewing pain as an enemy, you’re treating it like a moody roommate who just needs some understanding.
How IFS Can Help with Chronic Pain
By giving voice to your Chronic Pain part, you allow it to express its fears, perhaps of being ignored or dismissed. This leads to a better understanding and often results in decreased symptoms. When patients feel heard, it changes their relationship with pain. The “Figuring-Things-Out” part might join forces with Pain Management, drastically reducing perceived pain levels during flare-ups (Hannah, 2021).
The Importance of Proper IFS Training
Now, let’s talk shop: why proper IFS training matters. Not all therapists are created equal! To effectively guide clients through this internal family reunion, therapists need specialized training—which is where the Internal Family Systems Institute (IFS Institute) plays its role.
The IFS Institute ensures that therapists are well-equipped to deal with the complexities of parts. They provide in-depth training and resources, helping professionals navigate the delicate dynamics between internal voices without adding any more chaos to the mix. Think of it as the difference between taking a road trip with a GPS or blindly following Google maps and hoping for the best—training is necessary for a good outcome!
Wrapping It Up
In a nutshell, Internal Family Systems Therapy allows us to see our minds as creative compositions of various parts, all vying for the spotlight. By developing a deeper connection with each part, we can foster healing, especially in the realm of chronic pain management. And remember, if you’re seeking an IFS therapist, make sure they’re trained by the IFS Institute or a comparable program—because, let’s be honest, we don’t want an untrained therapist trying to referee the next family feud going on in our heads!
If you or someone you know are interested in IFS, make an appointment with one of our therapists in Pittsburgh, PA, by emailing info@elementspgh.com or calling 412-336-8832.
The information contained in this blog does not replace professional treatment or diagnosis and is for educational purposes only.
